White Bean Dip

Interested in a dip with no added fat and full of protein?! This one is it! You can change the herbs based on the season.  We like making our own beans.  Super easy and much less expensive

White Beans/Cannellini Beans-must be soaked before cooking

How to make your own beans:

-soak any bean for 4-8 hours

-beans are best cooked in a pressure cooker if you have one (they're a great investment!).  It only takes 10 minutes to cook in a pressure cooker, vs 1 1/2 hours in a traditional pot.  They taste so much better than canned and are much less expensive.  They freeze really well too, so make extra and freeze the rest for days when you want chili, soup, beans and rice, or any other yummy bean dish!

Ingredients:
3 c cooked white beans

1 or 3/4 lemon-entire lemon if using a Vitamix or zest and juice of lemon if using a food processor 

3 garlic cloves

1/2 c basil or fresh green herb of choice (like parsley)

2 tbsp of extra virgin olive oil  (optional-not necessary)

Salt/pepper to taste

Put all of above in blender/food processor except oil

Blend

Drizzle in oil until desired consistency is reached

Season with salt & pepper
Serve with your favorite veggies, pita, or as a sandwich spread!

Nutritional Benefits:
White Beans: almost fat free, no cholesterol, packed with protein & fiber, high in potassium, calcium, & iron-this food packs a punch for healing those gums and muscles!
Lemon: Vitamin C
Garlic: anti-inflammatory, aids in blood circulation, andincreases immune health
Fresh herbs: calcium

In entire recipe:
calories: 600 calories (plus 240 cal if oil added)
fiber: 30g (wow!)
fat: 6g (plus 28g if 2 tbsp oil added)
Carbohydrates: 102 g
Protein: 36g
Iron: 60%
Calcium: 24%
Potassium: 1500 mg (wow!)

Healthy Stuffed Banana Peppers

You don't have to have high calorie stuffed banana peppers to make them awesome. In season now, these spicy peppers are great stuffed with shredded zucchini, fresh herbs like basil and dill, with a small amount of shredded parmesan cheese mixed in. The liquid from the zucchini provides the moisture that is typically from high fat cheeses when you get them in a restaurant.

To ensemble (amounts vary based on number of peppers made, we used 5 peppers for 10 1/2s)

-mix together 1/2 c shredded zucchini, herbs, 1/2 c tomatoes, & 1/4 c low fat cheese like Parmesan, a little freshly ground pepper and pinch of salt (2:1 ratio of tomatoes/zuc:cheese)

-slice peppers in half (we wear gloves because the oils in the peppers can be hot and burn your skin!)

-cook on grill or in oven @375 until slightly browned 

Benefits of zucchini: Contains magnesium, an element needed for bone strength, folate-aids in tissue maintainence, and Vitamin C-repairs and rebuilds tissues

Benefits of Peppers-loaded with Vitamin C (1c provides 171% of daily needs Vit C) and fiber (4g in 1 c). Hot peppers also aid in blood circulation, which promotes healing

Benefits of Tomatoes: high in Vitamin C (1c provides 38% of daily needs) and Vitamin A (30% daily needs), in addition to being high in Lycopene, an anti-inflammatory nutrient linked to cancer prevention

Nutrition Information:

For entire recipe: 

-162 calories, w/o cheese: 54 calories

-Packed with Vitamin C 165% of your daily needs

-4 grams of fiber

-7g of fat

-28% of your Daily calcium 

That's a lot better than a typical stuffed banana pepper from a restaurant-where 1 pepper could be more than double the calories in this recipe and loaded with fat! Here you get 5 peppers (which is plenty for 2 people)

www.altmandental.com

Edamame-awesome snack full of protein

Looking for a high protein snack? Freshly picked edamame (soybeans). Packed with protein and super easy/fast to prepare. If you get yours from the freezer-blanch in boiling water for about 2 minutes, drain, and sprinkle with kosher salt. www.altmandental.com 

Nutritional Information:

serving size 1/2 c of shelled edamame provides 

-10g protein! 

-8 g fiber

-90 calories