A Healthy Winter Meal

For many of us, starting 2012 with a healthier diet is high on our to-do list. My friend Breanne is not only a fantastic cook, she’s also great at coming up with wholesome and innovative recipes using nutritious ingredients. Here are a few of her latest creations.

Beet Hummus Dip with Whole Wheat Pita Chips


1 can washed chick peas
2 beets – boiled and grated
salt and pepper to taste
zest of 1 lemon
2 tablespoons lemon juice
1 teaspoon cumin
2 tablespoons tahini
2 tablespoons extra virgin olive oil
pinch of cayenne to taste
2 cloves of garlic – chopped

Mix all ingredients in food processor. If mixture is too thick, add vegetable broth or chick pea liquid. Serve with pita chips.

Whole Wheat Pita Chips

whole wheat or whole grain pitas
dried oregano
dried thyme
olive oil

Slice pitas into pie slices, lay onto baking tray and drizzle with olive oil. Sprinkle with salt, oregano and thyme. Toast in oven until crispy and slightly browned. Remove and serve with beet hummus.

Spinach salad with goat cheese and maple pecans

1 cup baby spinach
2 tablespoons crumbled coat cheese (lower fat option – light feta)
1 tablespoon chopped dried dates
1-1/2 tablespoons of finely sliced red onions
1/4 cup pecans
1-1/2 tablespoon gourmet maple syrup
1 tablespoon butter
kosher salt
1/2 teaspoon cayenne pepper


2 tablespoons balsamic vinegar
2 teaspoons dijon
1 teaspoon honey
5 tablespoons extra virgin olive oil
1 tablespoon fresh lemon juice
salt and pepper to taste

In a saucepan add butter. Let it melt then add maple syrup. Just as it begins to thicken and become syrupy again add pecans and coat with butter syrup. Turn down heat to toast the pecans, tossing them frequently. Sprinkle cayenne pepper. Remove from heat, let them rest, then sprinkle with kosher salt.
In bowl toss together remaining ingredients. Add toasted pecans and dressing.

Dijon Rosemary Chicken

4 chicken breasts
4 tablespoons dijon mustard
1/2 teaspoon paprika
1 tablespoon fresh lemon juice
1 tablespoon fresh chopped rosemary
1 teaspoon honey
1/2 teaspoon pepper
1 teaspoon crushed garlic
2 teaspoon finely chopped shallots

Salt chicken breasts. In bowl combine all ingredients. Add salted chicken breasts and let marinate for 30 minutes in the fridge. Bake at 350 degrees for 20 minutes.

Warm and Cozy Mashed Yams

3 large yams
1/4 cup of chicken or vegetable broth
1 tablespoon honey
1/2 teaspoon lemon juice
1/2 tablespoon of shredded lemon rind
1 teaspoon nutmeg
1/4 teaspoon cinnamon
salt and pepper to taste

Peel yams and boil until tender. Drain and return to pot. Add broth and mash, adding lemon juice, lemon rind and all remaining ingredients. Serve.

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