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

IMG_7616Combine 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.

IMG_7618

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

IMG_7620

Prepare kale and place ½ in a large bowl.

IMG_7622

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.

IMG_7624

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

IMG_7632

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.

IMG_7634

Enjoy as a side salad or alone!

IMG_7636

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.

Advertisements

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!

img_0522

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)

img_0497

littlestepstohealth.com

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

Place pineapple in processor.

img_0501

littlestepstohealth.com

Add yogurt and 1 teaspoon of coconut.

img_0505

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.

img_0511

littlestepstohealth.com

Then place the mixture in a chilled parfait glass.

img_0515

littlestepstohealth.com

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

img_0519

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.

img_0522

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.

IMG_0797

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.

IMG_0799

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

IMG_0801

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.

IMG_0802

4) Add olive oil, tossing to coat the chickpeas wellIMG_0805

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

IMG_0806

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.

IMG_0807

Toss to coat.

IMG_0809

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

IMG_0810

9) Chickpeas will continue to crisp as they cool.

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

IMG_0811

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

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.

 

IMG_0294

 

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

 

IMG_0296

 

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

IMG_0298

 

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.

IMG_0300

 

IMG_0303

 

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

IMG_0308

 

IMG_0311

 

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!

IMG_0315

 

 

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.