Snack Attack: Chickpea Dip with Flax Seed Crackers!

When I walked into Freshmade NYC on Wednesday night to teach my workshop, I was greeted by about 20 preschoolers. No, they weren't there to learn about eating for energy (they had plenty of that, I can assure you); instead, they were there to P-A-R-T-Y! They were lucky enough to be invited to a cowgirl-themed birthday party, and they were jumping, climbing, giggling and racing around the room like a bunch of monkeys!

Oh to have that kind of energy! What I would give!

Making some chia seed pudding at the workshop.

Let's face it. As you get older, energy can seem very elusive, a bit like Carmen Sandiego (hello, flashback!). You have responsibilities - a grown-up job, people who need your love and attention, a house that needs cleaning, groceries that don't buy themselves, a cat-dog that just wants to play when you get home from work (oh wait... is that just me?)! It's enough to leave anyone feeling energy-depleted by the end of the day.

So what can you do about it? 

It's simple... eat up! Concentrate on foods that stabilize your blood sugar and pump you full of nutrients! That, my friends, is the best way to feel like a preschooler in a room full of cake, presents and all your best buds!

So in honor of the weekend, I'm bringing back a Snack Attack post! This Chickpea Dip with Flax Crackers is just the snack to fulfill all your salty, crunchy, savory snack fantasies while also keeping your munchies nutritious!

Let's start with the Chickpea Dip, a recipe borrowed from 'ole Susie Homemaker herself, Martha Stewart, and her friends over at Whole Living. It's basically a simplified hummus recipe that won't keep you in the kitchen all day...

All you need is 1/2 cup organic chickpeas (garbanzo beans),  2-3 Tbs. of olive oil, salt, pepper and a handful of cilantro.

Wash the chickpeas in a strainer to get any 'gunk' off.

In a blender, combine chickpeas with 2-3 Tbs. olive oil and salt and pepper to taste (more salt than pepper) until you reach the consistency you want!

Add a handful of cilantro to the blender mixture and pulse OR stir in the cilantro by hand.

And there you have it! Chickpea dip with a few sprigs of cilantro to garnish.

And now for the Flax Crackers (a snack even preschoolers could make... seriously, your kids will have a blast!). I found it on the blog {Never} Homemaker and it was so much fun to make that I just have to share it with you...

Measure out 1 cup of flax seeds and combine them in a bowl with 1 cup of water. Allow to sit out on the countertop for 1.5 hours (just set an alarm and forget about them!). You can buy flax seeds in the bulk section at Whole Foods or any health food store.

When your alarm goes off, the flax seeds will have morphed into a slimy thick substance (this is the part kids will love!). Preheat the oven to 300 degrees, then add 1/8 cup low-sodium soy sauce and mix well.

Now add 1/4 teaspoon of curry powder or curry seasoning...

... and 1/4 teaspoon of garlic powder. Then salt and pepper to taste.

Line a rimmed baking sheet with parchment paper. Even if you're lucky enough to have non-stick parchment paper on hand, you should lightly spray the paper with a cooking spray like Pam. Now pour the mixture onto the pan...

...and spread it out into a large rectangle, making it about 1/8 inch thick. The thinner you can get it without making any gaping holes, the more crunchy and delicious they will be! Pop in the oven for 45 minutes.

When your alarm goes off, flip the cracker and put it back in the oven for another 40 minutes, until crispy but not burnt. Crispy is much better than chewy on these babies.

Allow to cool, then cut into squares (or 'try' to cut into squares...haha).

Look at those delicious crackers! I prefer them slightly warm, but they will keep for a few days in a Ziploc bag!

So now that you're all hopped up on snacks, let's talk nutrition!

CHICKPEAS - One cup of chickpeas meets almost 1/3 of your daily protein requirement AND studies have suggested that the fiber in chickpeas is more effective in lowering LDL cholesterol and triglycerides than other types of fiber. Hooray!

CILANTRO - This leafy green is packed with phytochemicals, plant-based nutrients that help the body fight disease and slow the process of aging.

FLAX SEEDS - These little nuggets provide you with omega-3 fatty acids, which your body can't make on its own. You need omega-3's for normal body functions like blood clotting, building and repairing your cell membraines and protecting you from heart disease (and possibly cancer!). Whole flax seeds are ineffective in supplying you with nutrients because they pass straight through your digestive track and come out in tact on the other end (gross!), but because you bake these and then grind them up as you chew, you'll be just fine! Remember to chew them well for maximum benefits!

I don't know what you're doing this weekend, but I'll be sitting under the sunny summer sky munching down on some flax crackers! TGIF!

Oh...and P.S... my workshop was a huge success! Thanks to all the ladies who came out to support me and learn how to 'up' their energy game! I've included some pics to show off my lovely new apron, compliments of my friend Sarah Kagan over at Beyond the Batter! And big thanks to Arionna Shannon-DiPietro from Harlem Food Local for simultaneously taking photos while tweeting live! Ladies and gentlemen, how does she do it?

Working hard on some flax crackers.

A light summertime lunch - vegetable lettuce wraps with avocado dressing!

Working on our chopping skills!

Have a great weekend, and I'll see you next week as be dive into a series on GMO's with my friend Shanna Wahlquist!

Food Rules: The Big Bad Fat Monster!

Image courtesy of manolobeauty.com

Though I was born in the 80's, I am certainly a child of the 90's. One of the biggest things that sticks out in my mind from the 90's (other than the plethora of handsome boy bands to adore) was the huge fat-free/non-fat craze.  My mother, for one, was hooked on Nabisco's SnackWells cookies. Hey, it was a good way to eat sweets within moderation...

...or so we thought. Which leads me to the next guideline from Michael Pollan's book Food Rules...

AVOID FOOD PRODUCTS WITH THE WORDOID "LITE" OR THE TERMS "LOW-FAT" OR "NONFAT" IN THEIR NAMES.

Just because the packaging uses these phrases, doesn't mean the food is healthier OR lower in calories. Allow me to explain.

Fat is what gives food it's consistency. When you remove the fat from food, it obviously has to be replaced with something. In these types of products, the fat is replaced with carbohydrates, sugars, salt and (many times) artificial additives. These ingredients are no better (and sometimes worse) than the fat that was removed to make you think you are eating something good for you. Next time you pick up a box of fat-free anything, scan the label and you'll be surprised at what's inside.

Second, without the fat, your body doesn't get the signal that it's full, causing you to overeat to the point of being stuffed. There's a reason you can eat that whole bag of fat-free chips! It takes a whole bag before you realize you are full. Additionally, studies have suggested that the sugar substitutes used in these products may overstimulate your taste buds, causing you to crave them more and more.

Image courtesy of 100pitches.org

Third, when you're consuming carbohydrates, it's important to allow your body some healthy fats in conjunction with the carbs. When your body breaks down the carbs, sugars are released into your blood stream very quickly. When you eat fat along with the carbs, the fat slows down the release of sugar, keeping your blood sugar from spiking and preventing the inevitable crash that results.

Last, some vitamins that your body requires are fat soluble (ie. vitamin D). Your body uses fat to absorb and store these vitamins. When you purposely cut the healthy fats out of your diet, you are limiting your body's ability to nourish itself.

Fat is a macronutrient for a reason. Macronutrients are needed to survival and basic bodily functions. You need fat for proper hormone function, for normal growth and development, to keep your cell walls strong, to cushion your vital organs, to provide you with energy and to keep you warm. Fat deficiency can cause dry skin, eczema, low energy, impaired kidneys, slow healing time, vision issues, learning problems, depression and even miscarriage. When choosing fats, it's important to pick healthy fats, such as olive or canola oil, avocados, nuts and seeds.

Image courtesy of healthyglutton.com

Moral of the story? Fat-free and non-fat products do not necessarily equal healthy nor do they lead to weight loss. Michael Pollan makes it very clear...

"Since the low-fat campaign began in the late 1970s, Americans actually have been eating more than 500 additional calories per day, most of them in the form of refined carbohydrates like sugar. The result: The average male is seventeen pounds heavier and the average female nineteen pounds heavier than in the late 1970s. You're better off eating the real thing in moderation than bingeing on 'lite' food products packed with sugars and salt."

So my friends, think twice as you head down that grocery aisle. Get the good stuff.

Sweet Potatoes: There's Nothing Finer In All The Land!

Image courtesy of ecosalon.com

My paternal grandparents are excellent cooks. They're what you call 'old school'. I remember going to visit and waking up to the smell of biscuits wafting through the air. These weren't just any old biscuits either. These were the made-from-scratch variety, topped with strawberry jam that Big John had canned himself. To this day, no biscuit has ever held a candle to the ones from my childhood. Big John also grew a lavish garden in the backyard, with everything from muscadine grapes to fresh tomatoes, green beans and squash. As I child, I didn't appreciate the easy access to locally grown vegetables because it meant I had to eat more vegetables (boo), but now I find myself dreaming of having fresh garden picks so readily available (mmm).

Big John and Grandma (over 60 years ago)

Because veggies weren't at the top of my wishlist at the time, my grandparents had a deliciously sneaky way of tricking me into eating them. They'd serve me sweet potatoes, souffle style. Now, we could easily make a list of reasons why you shouldn't eat sweet potato souffle (with the excessive sugar content taking the #1 spot), but I'd like to argue that I could have been eating worse things - like a bag of Doritos or a slice of pizza. Eating sweet potato souffle made me open to the idea of sweet potatoes in general, and by golly, I liked them!

Sweet potatoes are a superfood, and while not quite 'as super' with sugar piled on them, they still have amazing health benefits and should be a part of your diet! Let's take a look at why sweet potatoes should be at the top of your shopping list...

COMPLEX CARBOHYDRATES - Sweet potatoes are packed with complex carbs, which your body uses for energy. The energy in complex carbohydrates is released at a steady pace, making this a great vegetable for those with blood sugar issues.

BETA CAROTENE & VITAMIN A - If you eat a medium sized sweet potato (with the skin), you're consuming 4x the recommended daily value for beta carotene. Beta carotene is your body's main source of vitamin A, which plays a huge role in immune system function and healthy skin, eyes and bones.

FIBER - Sweet potatoes are packed with fiber (even more so when the skin is left on). Fiber keeps your digestive system working properly and can help prevent constipation and colon cancer.

POTASSIUM - The potassium in sweet potatoes works to prevent heart disease, maintain fluid and electrolyte balance, prevent muscle cramps and injuries, and keep the body balanced under stressful conditions.

ANTIOXIDANTS - Sweet potatoes are extremely rich in antioxidants, which fight cancer-causing free radicals and prevent inflammatory problems within the body.

FOLATE - Pregnant women especially need folate to ensure proper development of the fetus. Sweet potatoes are a great way to satisfy that need and indulge in something sweet that's healthy too!

VITAMIN C - A medium sweet potato fulfill's 1/3 of your daily value for Vitamin C, which helps keep your immune system strong and assists in iron absorption.

Image courtesy of midajyf.comze.com

Now I'll spare you the image of me in a sombrero dancing to the Macarena. Instead, I'll act like my age and tell you that I was silently ecstatic when my friend Katie Chabalko introduced me to this recipe combining my first love Mexican with my second love sweet potatoes. Also worth noting: Adam (the meat eater in this relationship) scarfed them down like they were filled with steak. I consider that a small success on my part!

Many thanks to Naturally Ella for this amazing recipe - Chipotle Sweet Potato, Black Bean & Guac Tacos. Once you get through the process of chopping, this is easy to throw together in a flash!

Here's my step-by-step photo version (because I'm not one to measure, you should reference the original recipe for exact measurements)...

Start with the guacamole (this can be prepared ahead of time to speed up things after work). Scoop out the inside
of the avocado and mash in a mixing bowl until it's the consistency you like. Chop the onion and garlic and add
to your avocado mixture.

For a little kick, dice the serrano pepper (or leave this step out if you can't handle the heat). 

Dice the tomato.

Wash and chop the fresh cilantro. Set some whole cilantro leaves aside to garnish the tacos later.

Add the lime juice and salt and pepper to taste. Sea salt gives it a little something extra!

My best guac attempt to date! Now put in the refrigerator for later. Onto the taco filling...

Peel your sweet potatoes (or be awesome and go all in with the skin). Then cut them into small 1/2" squares.
(Apparently, I can't judge measurements and mine were too big. The smaller the better so they'll cook faster).

In a nonstick skillet over medium heat, saute the onions in a little olive oil until they start to soften.

Next, add the sweet potatoes and saute 3-4 minutes on medium-high heat until they begin to soften.

While the sweet potatoes are cooking, grab your sauce ingredients...

...and combine them in a separate bowl.

Pour the sauce over the sweet potato mixture...

...and then pour in the black beans. Turn the heat down to low-medium and continue to cook until the
potatoes are soft and ready to eat.

Fill the taco shells with a generous helping of guacamole, add the sweet potato mixture and garnish with cilantro.
No hot sauce or salsa needed... these things pack a surprising flavor punch!

If you're not keen on the idea of a sweet potato taco, here are a few more recipes to get you going...

Sweet Potato Cream Pasta with Crispy Kale

Healthy Baked Sweet Potato Fries

A Lonely Legume: Eat Yo' Peas, Please!

Image courtesy of peasrecipe.com

I can only speak for myself here, but I grew up hating peas, or English peas as we called them. I really despised those buggers. Their presence on my plate told me two things... 1) my mother loved me enough to feed me vegetables, but 2) she clearly wanted to ruin my life. They tasted like dirty swamp water.

I pushed those peas around my plate with gusto, hoping against hope that they would suddenly vanish from my plate or maybe just give the impression that I ate a few. If my parents had allowed our dog Hank into the kitchen during dinnertime, I would've definitely flung him a few. Hate is a strong word, but it is the only word appropriate for my feeling towards those little green globes of swamp water.

So you can imagine my surprise when I decided to give green peas another try, and I actually LIKED THEM this time! Then, when I started reading up on their nutritional benefits, I liked them even more. I can only compare the feeling to that of seeing the biggest dork in high school at your reunion and finding out he's magically transformed into a Brad Pitt look-alike. Pleasant surprise mixed with the thought of 'what have I missed out on?!?'.

Green peas (also called sweet peas or English peas) are one of the most nutritious legumes, yet they seem to be largely ignored (probably because we all hated them as children). They are believed to have originated in the Sub-Himalayan plains of northwest India and have been traced back thousands of years (we're talking BC, not A.D.).


Here's why you should give them another try...

HEART HELPERS - Green peas are packed with omega-3's and antioxidants.

CANCER FIGHTERS - The phytonutrients in green peas act as health protectors, fighting cancer-causing free radicals in the body.

BLOOD SUGAR REGULATORS - The high dietary fiber and protein content of green peas can help regulate your blood sugar and lower your risk for type 2 diabetes (1 cup of raw peas provides 30.3% and 14.7% of your daily values respectively, based on a 2000 calorie diet)

FATIGUE FIGHTERS - Green peas provide a significant, non-animal source of iron, a nutrient that fights fatigue, helps in proper blood cell formation and carries oxygen throughout the body.

FAT BLASTERS - One cup of raw peas has only 1/3 gram of fat and 115 calories.

EYESIGHT ENABLERS - The lutein found in peas helps to reduce the risk of macular degeneration and cataracts.

VITAMIN PROVIDERS - One cup provides 44.6% of your DV of vitamin K (for bone building) and 32.5% of vitamin C (for immune support).


When buying fresh peas in the pod, look for pods that are smooth and consistent in color. I really like buying them fresh because you get to shell them. It's really easy and can be really cathartic... the kind of therapy you don't have to pay the big bucks for!

To ease myself back into the pea game, I tried this recipe from SmittenKitchen.com (but I added shrimp because I felt like it, ok?). I've attached simple step-by-step instructions and pictures for your viewing pleasure. It was incredibly flavorful and sooooo good that I hardly noticed my pesto was made from peas!  
http://smittenkitchen.com/blog/2011/06/linguine-with-pea-pesto/

To prep, toast the pine nuts in the oven at 350 degrees for 5-10 minutes, watching them closely to prevent them
from burning. Pine nuts can be expensive (like $30 per lb.), so you can always
substitute them with raw cashews or almonds.

Shell your fresh peas. This part should be fun! Get the kids involved! 

Peel and devein the shrimp.

Bring the water to a boil and cook the linguine until al dente (when draining, reserve 2 cups of the pasta water for later). You can use whole wheat pasta if you want to make it extra nutritious!

In a small saucepan, bring lightly salted water to a boil. Add the green peas and cook for 2 minutes. Drain the peas,
then transfer them to an ice bath for a minute and drain again.

In a food processor, add the peas (setting 1/2 cup aside for later), pine nuts, garlic and salt. Now add the parmesan cheese... and blend for 2-3 minutes, scraping down the sides if necessary.

While it's mixing, drizzle in a bit of olive oil.

While your sous chef is busy manning the food processor, saute your shrimp in a little olive oil and garlic.

Add the cooked pasta and pea mixture to the pan of cooked shrimp. 

Add in the extra peas you saved and as much of the reserved pasta water as you need
to make the pesto mixture combine more easily. Salt and pepper to taste.

Serve it up while it's hot and chow down! Nom nom nom!

Here are a few more pea recipes to get your wheels turning...

MINTED PEAS & RICE WITH FETA:
http://www.eatingwell.com/recipes/minted_peas_rice_with_feta.html

Image courtesy of eatingwell.com

GREEN PEA SOUP:
http://www.chow.com/recipes/29519-green-pea-soup

Image courtesy of chow.com

My grandmother calls me 'sweet pea'. I guess my love for them was meant to be.