Healthy eating tip!

Share on Facebook

The Physicians Committee combines the clout and expertise of more than 12,000 physicians with the dedicated actions of 150,000 members across the United States and around the world.

http://www.pcrm.org/health/diets/recipes

Recipes are selected from the Physicians Committee’s comprehensive nutrition website NutritionMD.org. In addition to hundreds of recipes, NutritionMD.org also offers a meal planner, along with nutrient analyses, recipes, and a shopping list.

 

Italian Chickpea Nibbles

 

These nibbles are a great snack or appetizer. You can eat them right away for a tasty crunch or after they’ve cooled down when they’re a bit chewy.

Makes 4 servings

Ingredients

1 15-ounce can chickpeas, drained and patted dry
1 teaspoon olive oil
1/2 teaspoon garlic powder
1/2 teaspoon dried oregano
1/2 teaspoon dried basil
1/2 teaspoon onion powder
Kosher or sea salt to taste
Freshly ground black pepper to taste

Directions

Preheat the oven to 400 degrees F. Line a baking sheet with parchment paper.

In a bowl, combine all ingredients. Spread onto baking sheet in one layer.

Roast until nicely browned, about 10 minutes, tossing halfway through. Remove from oven and cool slightly.

Per serving (1/4 of recipe):

Calories: 131; Fat: 3 g; Saturated Fat: 0.4 g; Calories from Fat: 19.7%; Cholesterol: 0 mg; Protein: 6.5 g; Carbohydrates: 20.4 g; Sugar: 0.4 g; Fiber: 4.6 g; Sodium: 323 mg; Calcium: 40 mg; Iron: 2.2 mg; Vitamin C: 1.2 mg; Beta Carotene: 19 mcg; Vitamin E: 0.4 mg

Source: The Get Healthy, Go Vegan Cookbook by Neal Barnard, M.D. Recipe by Robyn Webb.

Please feel free to tailor Physicians Committee recipes to suit your individual dietary needs.


Low-Fat Guacamole

This recipe is devoured by thousands of students across the world in our Food for Life: Cancer Project classes. Enjoy it with baked chips. Makes 2 cups (10 servings)

 

Ingredients

1 cup drained and rinsed canned green peas, or 1 cup fresh or frozen green peas
1/4 teaspoon salt, or to taste
1 tablespoon finely chopped fresh cilantro (optional)
1/2 teaspoon ground cumin
3 tablespoons fresh lemon juice, or to taste
1 green onion, thinly sliced (optional)
1 garlic clove, minced or pressed (about 1 teaspoon)
1/2 cup mild salsa
1 ripe avocado
1/4 teaspoon black pepper, or to taste

 

Directions

If using fresh or frozen peas, blanch peas by placing them in boiling water for 2 minutes to soften. Drain peas and immediately shock with cold water to prevent further cooking. Place in either a mixing bowl or food processor. Cut the avocado in half from stem to bottom. Remove the pit and use a spoon to scoop out the inside. For a chunky guacamole, mash avocado and peas together using a potato masher or fork. If a creamy texture is desired, use a food processor. Mix in salsa, garlic, green onion (if using), lemon juice, cumin, and cilantro (if using). Add salt and black pepper to taste.

Guacamole is best when consumed on the same day. To prevent leftover Low-Fat Guacamole from turning brown, cover it directly with plastic wrap in the refrigerator, and it will keep for up to one day.

Per serving:

Calories: 45; Fat: 2.7 g; Saturated Fat: 0.4 g; Calories from Fat: 53.5%; Cholesterol: 0 mg; Protein: 1.3 g; Carbohydrates: 4.9 g; Sugar: 1.3 g; Fiber: 2.1 g; Sodium: 227 mg; Calcium: 12 mg; Iron: 0.5 mg; Vitamin C: 6.1 mg; Beta Carotene: 118 mcg; Vitamin E: 0.5 mg

Source: The Survivor’s Handbook: Eating Right for Cancer Survival, by Neal D. Barnard, M.D. and Jennifer Reilly, R.D.

Please feel free to tailor Physicians Committee recipes to suit your individual dietary needs.

https://www.nutrition.gov/

Expert Nutrition Information at Your Fingertips