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Hummus Stuffed Jalapeno Poppers

We’re always up for a challenge—and especially when it comes to anything physical—or anything in the kitchen.  (If you saw us on the Food Network’s show Chopped, you know we mean business! 😉 ) Thankfully, in our family, we’re not short on either kind of challenge.  This time, Tammy’s husband requested healthy jalapeno poppers for the upcoming big Super Bowl game–but realizing that wasn’t so much of a challenge– he knew that these twin sister registered dietitians wouldn’t serve anything less than healthy 😉 , so he upped the ante.  He also requested them to be sweet, crunchy, creamy and spicy (he LOVES spicy!) — so we put our chef hats on.  Game on!  We created these Hummus Stuffed Jalapeno Poppers– and they take it two steps further– not only are they waistline friendly, they’re little healthy powerhouses– packed with nutrients, antioxidants and health benefits galore. 🙂

 

Psst… want more jalapeno poppers?  Try our Stuffed Jalapeno Poppers.

If you think that just because we’re registered dietitians we don’t love creamy, crunchy, sweet & spicy comfort food, you’ve got the wrong girls!  😉 In fact, many of you probably know from reading our blog that we love sweets!  And, let’s face it,  of course who doesn’t love creamy and crunchy food–so the request for these poppers is so up our alley! And we love spicy food too.  Ever since we were little girls and our dad lovingly teased us and said that eating spicy food made you stronger and more “manly” (yep, we were tomboys and daddy’s little girls –and being like him–and more “manly” was strangely quite attractive to us in those days!), we were sold! We’d load our food with hot red pepper flakes, and enjoy every bite of it!

 

 

These poppers are perfect for enjoying while tailgating or serving as a healthy appetizer before a party, they’re the ideal healthy comfort food! Filled with hummus, tomatoes, California prunes, and feta cheese and walnuts, you can get your appetizer fix without getting all that extra fat and calories—and at 50 calories a serving, you really can’t go wrong.

(Psst… looking for more lightened up recipes? Please feel free to search this site! And here are a few to try…
Skinny Potato Skins
Skinny Mash
Comfort Food Reinvented Apple Pie
Microwave Peanut Butter Chocolate Chip Cookies )

Aside from tantalizing your taste buds, here are a few other reasons you can feel good about eating these lil’ bursts of yum!   They’re truly nutrient powerhouses!

 

 

They’re meat-free and packed with flavor, so they’re perfect if you’re serving vegetarian guests or trying to cut back on meat and fearful that you have to cut out all the flavorful stuff!

 

Chickpeas (a.k.a. garbanzo beans)/ all pulses: these reside in our apartments year-round and are a great source of protein and fiber and can help lower your cholesterol.

• All pulses (the delicious, protein-packed, sustainable foods you know as dried peas, beans, lentils and chickpeas), contain both fiber & protein: If you’ve spent any time on our blog, you know that this magical combination helps to keep you satisfied, keep your energy on an even keel and keep your blood sugar level stable.

  • If you’ve ever tried black bean humus, that works great in these poppers too!

• Pssst….fun fact: 2016 was declared International Year of Pulses (IYP) by the United Nations.

• Research show that pulses (like chickpeas), aid in weight loss even when calories aren’t restricted. Check out this 2016 study, that found that it was just 3/4 cup of pulses per day that worked!

 

Prunes (We used California prunes because we find them to be the sweetest and juiciest):

Our mom kept always kept a jar of stewed prunes in the fridge when we we’re growing up and anytime we were craving something sweet, we’d reach for them.  They were the best way to bust a sugar craving!  Who knew we were also getting these benefits:

  • Research shows that eating 5-6 prunes a day may help support healthy bones and help maintain good digestive health
  • Prunes are packed with antioxidants called polyphenols, which help keep many parts of your body healthy– ranging from your heart to your eyes to your memory and your immune system.

 

Tomatoes: 

  • Tomatoes are a great source of lycopene, which not only helps to fight cancer, but also keeps your skin youthful by acting as a natural sunblock.

 

Walnuts:

  • Walnuts are rich in omega-3 fatty acids: most of us don’t get enough omega- 3’s in our life and need more because they help lower the risk of heart disease, depression, dementia, and arthritis and they help contribute to, gorgeous, moisturized skin!

 

Hummus Stuffed Jalapeno Poppers

Makes 8 Servings (16 poppers)

Ingredients: 

For Hummus (Note: If you don’t have time to make hummus from scratch, choose your favorite store bought variety):

1 can of garbanzo beans (chickpeas), drained (19 0z)

3 garlic cloves, crushed

1 tsp cayenne pepper

1/2 tsp black pepper

1/2 tsp red pepper

1/4 cup water

1 lemon

(Use about half of the hummus for the stuffed jalapenos and save the rest!)

Jalapeno:

8 Jalapenos, sliced in half, seeds removed (we suggest using gloves if jalapenos typically burn your skin)

Oil in a spray container (we used avocado oil)

5-6 grape tomatoes, finely chopped

1/8 cup feta cheese

5-6 California prunes, finely chopped (we munched on the extras)

2 tsp. chopped walnuts

Directions:

  1. Preheat oven to 425 degrees F.
  2. Line baking sheet with unbleached parchment paper* (using tin foil will give you a crunchier jalapeno, but after cooking with it for years, we’ve been avoiding doing so to lower our exposure to aluminum). Spray lightly with oil in spray jar.
  3. Place jalapenos sliced side down on parchment paper (or tin foil) and very lightly spray/ mist with oil.  Bake 10 minutes. Then remove and put on parchment paper.
  4. Meanwhile, while the jalapenos are cooking, add the beans, garlic, cayenne pepper, red pepper, and water to a food processor and blend. Cut the lemon in half, and squeeze the juice of each half into the food processor.
  5. Mix the ingredients together until smooth.
  6. Place the hummus in a Ziploc baggie, clip a corner and use that to pipe the hummus into the cooled jalapeños.. (Alternatively, use a small spoon to stuff the hummus in the peppers.)
  7. Fill each jalapeno shell completely with hummus and top with prunes, tomatoes, walnuts and feta! Enjoy!

 

*We prefer using unbleached parchment paper over aluminum foil due to possible health concern that foil use might contribute to the buildup of aluminum found in the brains of some Alzheimer’s patient as well as contribute to osteoporosis—and our family is no stranger to either of these diseases, so we prefer not to take chances!

Nutrition Information per serving (2 poppers):

50 Calories; 8 g carbohydrate; 1.5 g fat; 3 g protein; 115 mg sodium: 3 g sugar; 2 .5 g fiber

Hummus Stuffed Jalapeno Poppers
 
Author:
Serves: 16
Ingredients
  • Makes 8 Servings (16 poppers)
  • Ingredients:
  • For Hummus (Note: If you don't have time to make hummus from scratch, choose your favorite store bought variety):
  • 1 can of garbanzo beans (chickpeas), drained (19 0z)
  • 3 garlic cloves, crushed
  • 1 tsp cayenne pepper
  • ½ tsp black pepper
  • ½ tsp red pepper
  • ¼ cup water
  • 1 lemon
  • (Use about half of the hummus for the stuffed jalapenos and save the rest!)
  • Jalapeno:
  • 8 Jalapenos, sliced in half, seeds removed (we suggest using gloves if jalapenos typically burn your skin)
  • Oil in a spray container (we used avocado oil)
  • 5-6 grape tomatoes, finely chopped
  • ⅛ cup feta cheese
  • 5-6 California prunes, finely chopped (we munched on the extras)
  • 2 tsp. chopped walnuts
Instructions
  1. Directions:
  2. Preheat oven to 425 degrees F.
  3. Line baking sheet with unbleached parchment paper* (using tin foil will give you a crunchier jalapeno, but after cooking with it for years, we’ve been avoiding doing so to lower our exposure to aluminum). Spray lightly with oil in spray jar.
  4. Place jalapenos sliced side down on parchment paper (or tin foil) and very lightly spray/ mist with oil. Bake 10 minutes. Then remove and put on parchment paper.
  5. Meanwhile, while the jalapenos are cooking, add the beans, garlic, cayenne pepper, red pepper, and water to a food processor and blend. Cut the lemon in half, and squeeze the juice of each half into the food processor.
  6. Mix the ingredients together until smooth.
  7. Place the hummus in a Ziploc baggie, clip a corner and use that to pipe the hummus into the cooled jalapeños.. (Alternatively, use a small spoon to stuff the hummus in the peppers.)
  8. Fill each jalapeno shell completely with hummus and top with prunes, tomatoes, walnuts and feta! Enjoy!
  9. *We prefer using unbleached parchment paper over aluminum foil due to possible health concern that foil use might contribute to the buildup of aluminum found in the brains of some Alzheimer's patient as well as contribute to osteoporosis—and our family is no stranger to either of these diseases, so we prefer not to take chances!
  10. Nutrition Information per serving (2 poppers):
  11. Calories; 8 g carbohydrate; 1.5 g fat; 3 g protein; 115 mg sodium: 3 g sugar; 2 .5 g fiber
Nutrition Information
Serving size: 2 Poppers Calories: 50 calories Fat: 1.5 g Carbohydrates: 8 g Sodium: 115 mg Fiber: 2.5 g Protein: 3 g

 

 

 

Fresh Tomato Salsa

Growing up, every night, like clock work, at 6:00 pm, you could find our Mom whipping up one of her nourishing, home-cooked meals. We rarely went out to dinner except occasionally, for a treat.

We distinctly remember after our piano competition when we were 11 years old, we were allowed to pick the restaurant of our choice.  We picked Chi-Chi’s, a Mexican restaurant. We loved the crispy chips that they served before the meals and the amazing salsa for dipping—our mouths still water for it! We always ordered the taco salad and poured the salsa all over it.  (We also were crazy about the fried ice cream that came out with sparklers! Who wouldn’t be? 🙂 ).  And when Chi-Chi’s started selling their salsa at the grocery store, the great news blew our 11-year old-minds–we couldn’t believe we could actually get the stuff without dining out and we begged our Mom to buy it so we could have it at our disposal.

Now, as registered dietitians, we appreciate a good salsa even more as it’s a great way to keep calories down when compared to traditional creamy veggie dip and we always suggest making this swap to our clients who want to lose weight!) and we make our own salsa, but we always try to recreate that flavor we love from Chi-Chi’s!

Fresh Tomato Salsa from The Nutrition Twins

Psst… looking for more healthy recipes?  Please feel free to search this site! And here are a few to try…

We’re obsessed with this salsa and we couldn’t wait to share the recipe with you!  Sweet tomatoes, crispy bell peppers, tart lime juice, and a touch of heat from jalepenos makes for the perfect sweet, savory and spicy combo.  Yep, it’s the perfect salad topper, chip or veggie dip and it’s delish over most proteins, and we confess—it’s so good that you may even catch us eating it with a spoon on  its own!

 

Fresh Tomato Salsa from The Nutrition Twins

 

Plus, it’s packed with vitamins.  The peppers, tomatoes and lime juice all add boost of vitamin C to help keep your immunity up, while also laying the foundation for healthy, beautiful skin (vitamin C plays an important role in collagen formation)—so hello, soft, supple and youthful skin!

And the olive oil acts as a nutrient booster and helps absorb the beta carotene from the tomatoes and peppers. This means that the olive oil enhances beta carotene’s sun protective (beta carotene acts as a natural sunblock!) and anti-inflammatory qualities, helping to keep you even healthier!

Fresh Tomato Salsa from The Nutrition TwinsFresh Tomato Salsa

Makes 4 servings

Ingredients:

1 cup cherry tomatoes, quartered

1 cup red bell pepper, chopped

1 jalepeno, seeds removed, finely chopped

1 Tbsp lime juice

1 Tbsp extra virgin olive oil

¼ tsp salt

1/8 tsp black pepper

Directions

Combine all ingredients in a large bowl.

Stir to combine, and enjoy!

Store in the fridge for 3-4 days.

Nutrition Information per serving (about 1/2 cup servings):

Calories: 47 Fat:  4 g Cholesterol:  0 mg Sodium:  149 mg Potassium:  62 mg Carbohydrates: 4 g Fiber: 1 g Sugar:  1 g Protein:  1 g

Fresh Tomato Salsa
 
Prep time
Total time
 
A fresh and easy tomato salsa full of vitamins and nutrients. It's perfect with your favorite dipper!
Author:
Serves: 4 servings
Ingredients
  • 1 cup cherry tomatoes, quartered
  • 1 cup red bell pepper, chopped
  • 1 jalepeno, seeds removed, finely chopped
  • 1 Tbsp lime juice
  • 1 Tbsp extra virgin olive oil
  • ¼ tsp salt
  • ⅛ tsp black pepper
Instructions
  1. Combine all ingredients in a large bowl.
  2. Stir to combine, and enjoy!
  3. Store in the fridge for 3-4 days.
Nutrition Information
Serving size: ¼ of recipe Calories: 47 Fat: 4 g Carbohydrates: 4 g Sugar: 1 g Sodium: 149 mg Fiber: 1 g Protein: 1 g Cholesterol: 0 mg

Fresh Tomato Salsa from The Nutrition Twins

Honey Ginger Sesame Chicken Skewers

Helloooo Superbowl!  We’re not gonna lie, this year, we’re super rushed as we’re trying to get some food prepared for the Superbowl soiree.  And of course, you likely know that as registered dietitians, there’s a lot of pressure on us. 🙂 After all, our friends count on us knowing that any food that we bring or serve, won’t harm their heart or their waistline!  So we can’t just buy some Insomnia Cookies and call it a day.  But thanks to your requests for easy, healthy, delicious meals that can be made in a flash, we’re always creating recipes that fit the bill. And now, we’re whipping up one of our meals that we’ve shared with you– our Skinny Speedy Honey Ginger Chicken, because it’s so easy to do Superbowl style!

This quick, easy, healthy and delish dish was inspired by our love of honey–and to make it Superbowl style…

Honey_ginger_chicken

…simply prepare it as you normally would (see below), but then simply thread the pieces onto 12 skewers!

Each chicken skewer is only 60 calories– and perfect to serve guests!

 

Psst… looking for more healthy and tasty Superbowl dishes? Please feel free to search this site!  And here are a few to try…

Skinny Avocado “Fries”

Egg & Veggie Stuffed Bread

Skinny Potato Skins

Sweet Potato Chips with Sea Salt & Dark Chocolate Drizzle

Skinny Guacamole

Skinny Chocolate Chunk Cookies

Chocolate Drizzled Granola Balls

Creamy Vanilla Coconut Coffee

Honey Ginger Sesame Chicken Skewers

Serves 12

Ingredients

2-1/2 tablespoons honey

Ginger powder

Garlic powder

3/4 pound very thinly sliced chicken breast

Sesame seeds (optional)– sometimes we cover the chicken with the seeds, but sometimes we’re in the mood for the chicken without the seeds– and it tastes just as delicious!

Directions

    1. Add honey to a large skillet over medium heat.  As honey thins, add garlic and ginger.  Then add chicken.
    2. Cook chicken until thoroughly cooked and chicken looks seared and starts to turn a nice golden brown as the honey absorbs into the chicken.  The more thinly sliced the chicken, the better in terms of cooking quickly.
    3. (You may need to cut some of the pieces as they’re cooking in the pan with your spatula so that you have some pieces that can easily be thread onto a skewer.  We actually didn’t need to do that, but imagine that your pieces may be different sized and it’s something to consider!)
    4. Add more ginger and garlic powder to liking.  Once chicken is completely cooked through and no longer pink, remove from pan.
    5. Once chicken has cooled, thread the pieces of chicken through a skewer and serve, enjoy!

Nutrition Information per one skewer: Calories 60, Fat 1g, Saturated Fat 0g, Cholesterol 24 mg, Sodium 21 mg, Protein 9 g, Carbohydrates 3g

Honey_Ginger_Chicken_Collage_sm

 

Skinny Speedy Honey Ginger Chicken
 
Author:
Serves: 4
Ingredients
  • 2-1/2 tablespoons honey
  • Ginger powder
  • Garlic powder
  • ¾ pound very thinly sliced chicken breast
  • Sesame seeds (optional)-- sometimes we cover the chicken with the seeds, but sometimes we're in the mood for the chicken without the seeds-- and it tastes just as delicious!
Instructions
  1. Add honey to a large skillet over medium heat. As honey thins, add garlic and ginger. Then add chicken.
  2. Cook chicken until thoroughly cooked and chicken looks seared and starts to turn a nice golden brown as the honey absorbs into the chicken. The more thinly sliced the chicken, the better in terms of cooking quickly.
  3. Add more ginger and garlic powder to liking. Once chicken is completely cooked through and no longer pink, remove from pan. Add to a plate filled with your favorite veggies or cover with sesame seeds and then serve. Enjoy!

Creamy Celery Soup

Growing up in our mom’s healthy, wholesome household, hearty veggie based soups were a familiar winter dinnertime staple, served with her robust, dense homemade whole grain bread. And our Lentil Vegetable Soup, Green Lentil SoupSweet Potato Soup are all creations inspired by some of our childhood faves, long before the days of becoming registered dietitians and personal trainers and even being aware of all the waist-line benefits of such soups…But now we know that veggie-based soups are a great way to fill up on veggies and curb hunger so that you don’t overeat at your main meal. So we’re always encouraging our clients to opt for them. Most canned soups contain high amounts of fat and sodium, but making your own can be just as easy and much healthier! This Creamy Celery Soup makes a perfect appetizer or snack to serve any time of day. The celery and spinach in this recipe are full of fiber and water that will keep you hydrated and satisfied. During the colder months, it’s easy to forget about the salads of summer and reach for something more warm and comforting, so soups like this one are a great way to sneak more greens into your day!

 

Celery Soup - Logo

Creamy Celery Soup

Makes 2 servings

 

Ingredients

1/4 cup raw cashews

1/4 tsp. garlic powder

1/2 cup water

1 cup plus ½ cup chopped celery, separated

2 cups baby spinach

3 Tbs. plain nonfat Greek yogurt

Directions:

1. Soak cashews in water for about 1 hour, then drain.

2. Add cashews, garlic powder, water, 1 cup of celery, and spinach into a high-speed blender. Blend on high until smooth and creamy.

3. Transfer soup to a saucepan and heat on low until warm. Turn off the heat and stir in remaining ½ cup of chopped celery.

4. Pour in bowls and serve with a dollop of Greek yogurt. Enjoy!

 

Nutrition Facts (about 1 cup per serving): 126 Calories, 8 g Fat, 1 g Saturated Fat, 2 mg Cholesterol, 95 mg Sodium, 10 g Carbohydrate, 2 g Fiber, 4 g Sugar, 7 g Protein

 

Celery Soup2 - Logo

 

Creamy Celery Soup
 
Author:
Serves: 2
Ingredients
  • ¼ cup raw cashews
  • ¼ tsp. garlic powder
  • ½ cup water
  • 1 cup plus ½ cup chopped celery, separated
  • 2 cups baby spinach
  • 3 Tbs. plain nonfat Greek yogurt
Instructions
  1. Soak cashews in water for about 1 hour, then drain.
  2. Add cashews, garlic powder, water, 1 cup of celery, and spinach into a high-speed blender. Blend on high until smooth and creamy.
  3. Transfer soup to a saucepan and heat on low until warm. Turn off the heat and stir in remaining ½ cup of chopped celery.
  4. Pour in bowls and serve with a dollop of Greek yogurt. Enjoy!
Nutrition Information
Serving size: about 1 cup Calories: 126 Fat: 8 Saturated fat: 1 Carbohydrates: 10 Sugar: 4 Sodium: 95 Fiber: 2 Protein: 7 Cholesterol: 2

 

Stuffed Jalapeno Poppers

We’re not gonna lie, we love spicy food. Ever since we were little and our Dad lovingly teased us and said that eating spicy food made you stronger and more “manly” (yep, we were tomboys and daddy’s little girls –and being like him–and more “manly” was strangely quite attractive to us in those days!), we were sold! We’d load our food with red pepper, and enjoy every bite of it! So of course we still enjoy a good ole kick in our taste buds every now and then, and it inspired this recipe. 🙂

jalapeno1

Perfect for enjoying while tailgating or serving as a healthy appetizer before a party, these stuffed jalapeno bites are the definition of lightened up comfort food! Filled with hummus, tomatoes, and feta cheese, you can get your appetizer fix without getting all that extra fat and calories—and at 45 calories a serving, you really can’t go wrong.

 

(Psst… looking for more lightened up recipes? Please feel free to search this site! And here are a few to try…

Skinny Potato Skins

Skinny Mash

Comfort Food Reinvented Apple Pie  

Microwave Peanut Butter Chocolate Chip Cookies )

 

Aside from tantalizing your taste buds, here are a few other reasons you can feel good about eating these lil’ numbers!

 

  • They’re meat-free and packed with flavor, so they’re perfect if you are trying to cut back on meat and fearful that you have to cut out all the flavorful stuff!
  • Chickpeas (a.k.a. garbanzo beans) are a great source of protein and fiber and can help lower your cholesterol.
  • Tomatoes are a great source of lycopene, which not only helps to fight cancer, but also keeps your skin youthful by acting as a natural sunblock.

jalapeno2

Stuffed Jalapeno Bites

Makes 8 Servings (16 poppers)

Hummus:

1 can of garbanzo beans (chickpeas), drained (19 0z)

3 garlic cloves, crushed

1 tsp cayenne pepper

½ tsp black pepper

½ tsp red pepper

¼ cup water

1 lemon

(Use about half of the hummus for the stuffed jalapenos and save the rest!)

 

Jalapeno:

8 Jalapenos, sliced in half, seeds removed

½ small tomato, diced

1/8 cup Feta cheese

 

Directions:

  1. In a food processor, add the beans, garlic, cayenne pepper, red pepper, and water.
  2. Cut the lemon in half, and squeeze the juice of each half into the food processor.
  3. Mix the ingredients together until smooth.
  4. For each jalapeno half, dig out the center.
  5. Fill each jalapeno shell with the hummus, and top with the cheese and tomato. Enjoy!

Nutrition Information: 

Calories: 45 kcal

Carbohydrates: 7 grams

Fat: 1 gram

Protein: 2 grams

Cholesterol: 2 mg

Sodium: 115 mg

Sugars: 1 gram

Fiber: 2 grams

Stuffed Jalapeno Poppers
 
Prep time
Total time
 
Author:
Serves: 8 servings
Ingredients
  • 1 can of garbanzo beans (chickpeas), drained (19 0z)
  • 3 garlic cloves, crushed
  • 1 tsp cayenne pepper
  • ½ tsp black pepper
  • ½ tsp red pepper
  • ¼ cup water
  • 1 lemon
  • 8 Jalapenos, sliced in half, seeds removed
  • ½ small tomato, diced
  • ⅛ cup Feta cheese
Instructions
  1. In a food processor, add the beans, garlic, cayenne pepper, red pepper, and water.
  2. Cut the lemon in half, and squeeze the juice of each half into the food processor.
  3. Mix the ingredients together until smooth.
  4. For each jalapeno half, dig out the center.
  5. Fill each jalapeno shell with the hummus, and top with the cheese and tomato. Enjoy!
Nutrition Information
Serving size: 2 poppers Calories: 45 Fat: 1 g Carbohydrates: 7 g Sugar: 1 g Sodium: 115 mg Fiber: 2 g Protein: 2 g Cholesterol: 2 mg

 

Tomato, Cucumber, Avocado, & Chickpea Salad

As registered dietitians, personal trainers, and veggie lovers, people automatically assume we live on salads. Umm, NO! Although we love a good salad, we certainly don’t live on them! In fact, we tend to eat a lot more of veggies that we’ve mixed right into our meals (like in our Veggie Frittata Bites, Veggie & Quinoa Stir-fry and our Turkey Fiesta Stir-fry then in the “salad” form. Plus we’re fans of a wide variety of foods, and include them in our diet—everything from all different types of produce, to whole grains, organic dairy foods, seafood, chicken, beans, nuts… and chocolate, just to name a few. 😉

 

That being said, we always encourage our clients to fill up on vegetables like salads before a meal (and we too do this whenever we can!).  When you do this before heading out to dinner, it’s easier to avoid attacking the basket of bread, oh yeah! 🙂 .  This is a great weight loss secret. Eating a salad or veggies before having your meal takes an edge of hunger and can greatly reduce calorie intake of your meal. Although the salad or veggies adds a few calories, you’ll typically end up eating significantly less of your main meal and saving many more calories than your veggie appetizer adds! Try filling up on a salad or veggies before your meal and see!

Tomato_Cuc_Avo_Chickpea_Salad_logo

Tomato, Cucumber, Avocado, & Chickpea Salad

This salad is sure to fill you up but is light enough to do it without leaving you feeling bloated; it’s perfect for an appetizer or as a side dish. Super easy to throw together, with tomatoes, cucumber, avocado, and chickpeas, your tummy will be thanking you!

Makes 4 servings

 

Ingredients

1 cup sliced grape tomatoes

1 large cucumber

1/2 avocado

¾ cup chickpeas

1 tsp olive oil

1 tsp rice vinegar

Salt and pepper to taste

 

Directions

1.      Slice the grape tomatoes in half, dice the cucumber and avocado, and add to a bowl along with the chickpeas.

2.      Add the olive oil, rice vinegar, and salt and pepper.

3.      Mix together then enjoy!

 

Nutrition Facts per Serving

Calories:  128

Carbohydrates: 13.5 g

Fat: 8 g

Saturated Fat: 1 g

Polyunsaturated Fat: 1 g

Cholesterol: 0 g

Trans Fat: 0 g

Protein: 3 g

Sodium: 49 mg

Sugar: 2.5 g

Potassium: 250  mg

Fiber: 5 g

Tomato, Cucumber, Avocado, & Chickpea Salad
 
Author:
Recipe type: Appetiser
Serves: 4 Servings
Ingredients
  • 1 cup sliced grape tomatoes
  • 1 large cucumber
  • ½ avocado
  • ¾ cup chickpeas
  • 1 tsp olive oil
  • 1 tsp rice vinegar
  • Salt and pepper to taste
Instructions
  1. Slice the grape tomatoes in half, dice the cucumber and avocado, and add to a bowl along with the chickpeas.
  2. Add the olive oil, rice vinegar, and salt and pepper.
  3. Mix together then enjoy!
Nutrition Information
Calories: 128 Fat: 8 g Saturated fat: 1 g Unsaturated fat: 1 g Trans fat: 0 g Carbohydrates: 13.5 Sugar: 2.5 g Sodium: 49 mg Fiber: 5 g Protein: 3 g Cholesterol: 0 g