Tag Archives: recipe

Summer salad-kale,chickpea and feta cheese!

Do you love summer salads? My husband and I often enjoy a large salad for dinner on a hot summer night. This is our new healthy favorite.

Kale, Chickpea and Feta cheese salad

Ingredient List

1 bunch Kale, washed & dried or a package of chopped Kale

1 can chick peas, rinsed and drained

¾ cup light Feta Cheese crumbled

½ medium red onion diced

Additional vegetables of your choice, diced

Dressing

2 tablespoons of balsamic vinegar

1 tablespoon of honey

1 teaspoon of mustard

¼ cup of olive oil

½ teaspoon of garlic pepper

If you have a large package of kale you may need to double this dressing recipe.

Method

Combine ingredients of the dressing in order and mix well with a whisk. Set aside for later.

Rinse the chickpeas under cold water and let sit to drain.

Dice the red onion. I chose red and yellow peppers as others vegetables. Set aside for later.

Prepare kale and place ½ in a large bowl.

Pour ½ the dressing over the kale and mix well with your nice clean hands. Rub the dressing onto the leaves. I know it’s pretty messy but the kale needs to be well coated.

Then add the rest of the kale and the remaining dressing. Mix well with your hands.

Then add the chickpeas and veggies. Mix well with a spoon this time.

Add ½ the feta cheese and mix well. Then add the remainder of the feta cheese and mix well.

Refrigerate until ready to serve-preferably 1 hour.

Enjoy as a side salad or alone!

TODAY’S little STEP: Find a summer salad recipe that you love,make it and eat it! Enjoy these beautiful days they are are a gift from God!

Remember our key verse. “And let us not get tired of doing what is right, for after a while we will reap a harvest of blessing if we don’t get discouraged and give up”. Galatians 6:9 New Living Translation

Please consider signing up to receive these posts as a weekly email.

If you have found this helpful please share it with your friends.

Pina Colada dessert-healthy and delicious!

Pina Colada parfait! Try this delightful combination for breakfast or as dessert. As an added bonus there are 9 grams of protein, which helps us feel full longer. Most women need to eat more protein. Here’s the recipe with step-by-step directions and pictures too!

littlestepstohealth.com

Ingredients:

1 cup of frozen pineapple chunks

2 teaspoons of flaked coconut (1 tsp. for garnish)

1 container of coconut flavored Greek yogurt (I like Wal-Mart’s Great Value brand best)

littlestepstohealth.com

I like to use my mini food processor for this recipe. It’s great for the small quantity.

Place pineapple in processor.

littlestepstohealth.com

Add yogurt and 1 teaspoon of coconut.

littlestepstohealth.com

Process on high until the pineapple is cut and mixed into the yogurt. Sometimes I thaw the pineapple slightly so that it cuts easier.

littlestepstohealth.com

Then place the mixture in a chilled parfait glass.

littlestepstohealth.com

Top with the remaining teaspoon of coconut and 1 small piece of pineapple as a beautiful garnish.

littlestepstohealth.com

This can be eaten right away or placed in the freezer for ½ an hour.

This is a delicious breakfast on a hot summer morning or a delightful healthy dessert.

littlestepstohealth.com

I ate this one as part of my lunch!

Here’s the nutrition breakdown.

Calories 243

Fat 2.5

Sodium 46.6

Carbs. 47

Fiber 1.3

Sugars 44

Protein 9.3

TODAY’S little STEP: Try this recipe for breakfast or dessert!

If you like what you have read, please take the time to sign up to receive new posts as a weekly email.

If you have found this helpful I would love it if you would share it with your friends on Facebook or Pinterest.

Cinnamon maple chickpea nut – snack hack!

Are you ready to try a fun new snack? I saw chickpea snacks in the grocery store but the price was too high for my liking. So I took a look and found a snack hack.

Cinnamon-maple chickpea nuts

Here is the recipe!

Cinnamon-maple chickpea nut snack

Ingredients

1 can of chickpeas

2 Tbsp. olive oil

2 Tbsp. maple syrup

2 tsp. white sugar

1 tsp. cinnamon

1) Rinse and drain the chickpeas.

2) Pat very dry with paper towels. Discard any loose skins

3) Arrange on a rimmed baking sheet. I have a Pampered Chef baker that I like to use, because nothing burns when I use it! Don’t worry, it’s supposed to look brown like that, it means it’s well seasoned.

4) Add olive oil, tossing to coat the chickpeas well

5) Place in 425 degree preheated oven for 30 minutes total baking time. Remove from oven and shake or stir occasionally, every 10 minutes.

6) The chickpeas should crisp during baking. Continue additional cooking testing for crispness.

7) Transfer to a bowl and sprinkle with seasonings – maple syrup, (my son is part of the Superior Maple Syrup business- give it a try) sugar and cinnamon.

Toss to coat.

8) Return to the oven for 5 more minutes to caramelize.

9) Chickpeas will continue to crisp as they cool.

10) Once cool, enjoy! They aren’t very sweet and have a really nice crunch.

cinnamon-maple chickpea nuts

11) Store in an airtight container.

The chickpeas have 8 grams of fiber, and 6 grams of protein, for 1 cup that makes this snack a better choice.

Here’s the link for you to check out. There have other suggested seasonings too, Parmesan-herb, BBQ, Honey-sesame, and Spicy buffalo. http://www.goodhousekeeping.com/food-recipes/a40814/chickpea-nuts-recipe/

TODAY’S little STEP: Give a new snack a try!

Remember every mountain is climbed one little step at a time.

If you have found this helpful please share it with a friend.

BEST EVER LOW CALORIE DESSERT

1 Reply

I want a sweet treat that won’t blow my healthy eating plan. I want sweet, crunchy and over the top delicious.

Good news girlfriends! I found that treat and today I’m sharing the recipe with you, complete with pictures! It’s a great dessert to take to all those upcoming meals and parties. Everyone will want your recipe!

IMG_0292recipe pic

Ingredients

1 ½ cup (20 oz.) of crushed pineapple with juice

6 apples-I prefer Royal Gala

1 box of fat free, sugar free, instant vanilla pudding mix (or butterscotch)

1 tub of low fat cool whip

Place pineapple in a large bowl.

Core and cut apples into small pieces, leave peel on.

As you cut the apples add them to the pineapple. The pineapple will prevent the apples from turning brown. Stir apples and pineapple well.

Sprinkle ½ of the pudding mix over fruit and mix very well, until all the dry pudding is incorporated. Add the other ½ and mix well.

Gently fold in ½ of the cool whip, stir gently, then fold in the other ½.

Place in a covered bowl and refrigerate for 2 hours.

Here’s the great news girlfriends! One cup of Candy Apple Dessert contains:

75 calories

.5 grams of fat

2.3 grams of fiber

2.3 grams of protein

Enjoy a whole cup! Put it in a fancy bowl and eat it slowly, (I use a tiny dessert spoon) and savor every bite. It’s so yummy!

TODAY’S little STEP: Find a healthy dessert, like Candy Apple Dessert to enjoy over the holidays. You will feel empowered and not deprived!

If you have found this helpful please share it with your friends.

Do you love summer salads? My husband and I often enjoy a large salad for dinner on a hot summer night. This is our new healthy favorite.

Kale, Chickpea and Feta cheese salad

Ingredient List

1 bunch Kale, washed & dried or a package of chopped Kale

1 can chick peas, rinsed and drained

¾ cup light Feta Cheese crumbled

½ medium red onion diced

Additional vegetables of your choice, diced

Dressing

2 tablespoons of balsamic vinegar

1 tablespoon of honey

1 teaspoon of mustard

¼ cup of olive oil

½ teaspoon of garlic pepper

If you have a large package of kale you may need to double this dressing recipe.

Method

Combine ingredients of the dressing in order and mix well with a whisk. Set aside for later.

Rinse the chickpeas under cold water and let sit to drain.

Dice the red onion. I chose red and yellow peppers as others vegetables. Set aside for later.

Prepare kale and place ½ in a large bowl.

Pour ½ the dressing over the kale and mix well with your nice clean hands. Rub the dressing onto the leaves. I know it’s pretty messy but the kale needs to be well coated.

Then add the rest of the kale and the remaining dressing. Mix well with your hands.

Then add the chickpeas and veggies. Mix well with a spoon this time.

Add ½ the feta cheese and mix well. Then add the remainder of the feta cheese and mix well.

Refrigerate until ready to serve-preferably 1 hour.

Enjoy as a side salad or alone!

TODAY’S little STEP: Find a summer salad recipe that you love,make it and eat it! Enjoy these beautiful days they are are a gift from God!

Remember our key verse. “And let us not get tired of doing what is right, for after a while we will reap a harvest of blessing if we don’t get discouraged and give up”. Galatians 6:9 New Living Translation

Please consider signing up to receive these posts as a weekly email.

If you have found this helpful please share it with your friends.

Share this:

Like this:

Pina Colada parfait! Try this delightful combination for breakfast or as dessert. As an added bonus there are 9 grams of protein, which helps us feel full longer. Most women need to eat more protein. Here’s the recipe with step-by-step directions and pictures too!

Ingredients:

1 cup of frozen pineapple chunks

2 teaspoons of flaked coconut (1 tsp. for garnish)

1 container of coconut flavored Greek yogurt (I like Wal-Mart’s Great Value brand best)

I like to use my mini food processor for this recipe. It’s great for the small quantity.

Place pineapple in processor.

Add yogurt and 1 teaspoon of coconut.

Process on high until the pineapple is cut and mixed into the yogurt. Sometimes I thaw the pineapple slightly so that it cuts easier.

Then place the mixture in a chilled parfait glass.

Top with the remaining teaspoon of coconut and 1 small piece of pineapple as a beautiful garnish.

This can be eaten right away or placed in the freezer for ½ an hour.

This is a delicious breakfast on a hot summer morning or a delightful healthy dessert.

Here’s the nutrition breakdown.

Calories 243

Fat 2.5

Sodium 46.6

Carbs. 47

Fiber 1.3

Sugars 44

Protein 9.3

TODAY’S little STEP: Try this recipe for breakfast or dessert!

If you like what you have read, please take the time to sign up to receive new posts as a weekly email.

If you have found this helpful I would love it if you would share it with your friends on Facebook or Pinterest.

Share this:

Like this:

Are you ready to try a fun new snack? I saw chickpea snacks in the grocery store but the price was too high for my liking. So I took a look and found a snack hack.

Here is the recipe!

Cinnamon-maple chickpea nut snack

Ingredients

1 can of chickpeas

2 Tbsp. olive oil

2 Tbsp. maple syrup

2 tsp. white sugar

1 tsp. cinnamon

1) Rinse and drain the chickpeas.

2) Pat very dry with paper towels. Discard any loose skins

3) Arrange on a rimmed baking sheet. I have a Pampered Chef baker that I like to use, because nothing burns when I use it! Don’t worry, it’s supposed to look brown like that, it means it’s well seasoned.

4) Add olive oil, tossing to coat the chickpeas well

5) Place in 425 degree preheated oven for 30 minutes total baking time. Remove from oven and shake or stir occasionally, every 10 minutes.

6) The chickpeas should crisp during baking. Continue additional cooking testing for crispness.

7) Transfer to a bowl and sprinkle with seasonings – maple syrup, (my son is part of the Superior Maple Syrup business- give it a try) sugar and cinnamon.

Toss to coat.

8) Return to the oven for 5 more minutes to caramelize.

9) Chickpeas will continue to crisp as they cool.

10) Once cool, enjoy! They aren’t very sweet and have a really nice crunch.

11) Store in an airtight container.

The chickpeas have 8 grams of fiber, and 6 grams of protein, for 1 cup that makes this snack a better choice.