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Roasted Chickpeas

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Ingredients

  • 2 cans chickpeas, rinsed and drained
  • 1 Tablespoon Cajun seasoning
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
     Or try these spices in your favorite combinations:
  • Cayenne pepper
  • Cinnamon & nutmeg
  • Cumin & curry powder
  • Horseradish
  • Italian seasoning
  • Rosemary
  • Soy Sauce & chili powder
  • White pepper & salt

Directions

  1. Wash hands with warm, soapy water.
  2. Preheat oven to 350°F. Coat a rimmed cookie sheet with cooking spray. [You can add a layer of tinfoil to prevent sticking.]
  3. Drain chickpeas in a strainer and rinse well. Shake to remove excess water.
  4. Pour chickpeas onto sheet and spread into a single layer. Use a paper towel to gently press the beans to remove water and bean skins. Discard the skins.
  5. Sprinkle desired seasonings over beans. Shake the pan to distribute seasoning and spread beans into one layer.
  6. Bake at 350°F for 25-45 minutes, until beans are brown and crispy. Gently shake the cookie sheet every 15-20 minutes to prevent burning.
  7. Serve warm. Store in a container with a tight fitting lid or a sealable plastic bag.

Makes 8 servings

nutrition food label

Lentil Taco Bowls

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Ingredients

  • 1 1/2 cups dry lentils (sorted and rinsed)
  • 1/4 cup raisins 
  • 4 cups water (approximate)
  • 1/2 green pepper (chopped)
  • 4 garlic (cloves, minced)
  • 1/2 teaspoon hot pepper flakes (optional)
  • 1 teaspoon chili powder
  • 1 teaspoon cumin
  • 1/2 teaspoon basil
  • 2/3 cup tomato paste

Directions

  1. Wash hands with warm, soapy water.
  2. Cook lentils in 3 cups water for 10 minutes.
  3. Add remaining ingredients and stir. 
  4. Simmer for 30 minutes. Add more water if necessary.
  5. Serve with corn tortillas, quinoa, or whole grain rice or noodles.

Makes 6 servings

nutrition food label

Baked Oatmeal

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Ingredients

  • 2 bananas
  • 1 cup quick oats
  • 1/4 cup chopped pecans
  • 1/2 teaspoon baking powder
  • 3/4 teaspoon cinnamon
  • 1 cup fat-free milk
  • 1 egg
  • 4 Tablespoons honey
  • 1 teaspoon vanilla
  • 1 1/2 cup blueberries

Directions

  1. Wash hands with warm, soapy water.
  2. Preheat oven to 375°F. Coat an 8″x8″ baking dish with cooking spray.
  3. In a medium, bowl, combine oats, nuts, baking powder, and cinnamon. Stir.
  4. Add milk and egg. Mix well.
  5. Add honey and vanilla. Fold in blueberries.
  6. Add mixture to baking dish.
  7. Lay banana slices on top of mixture.
  8. Top with cinnamon, if desired.
  9. Bake for 30 minutes, or until the top is golden brown.

Makes 6 servings

nutrition food label

Apple Oatmeal Muffins

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Ingredients

  • 1/2 cup non-fat milk
  • 1/3 cup applesauce
  • 1/2 cup all-purpose flour
  • 1/2 cup quick oats
  • 1/4 cup sugar
  • 1 Tablespoon baking powder
  • 1/2 teaspoon cinnamon
  • 1 apple, chopped
  • Nonstick spray

Directions

  1. Wash hands with warm, soapy water.
  2. Preheat oven to 400°F. Coat 6 muffin tins with nonstick spray.
  3. Add milk and applesauce in a small bowl. Stir until blended
  4. Stir in flour, oats, sugar, baking powder, and cinnamon. Mix until moistened (do not over mix).
  5. Gently stir in chopped apple
  6. Spoon into muffin tins.
  7. Bake for 15-20 minutes or until an inserted toothpick comes out clean.
  8. Cool in pan for 5 minutes before serving. Store extra muffins in an airtight container.

Makes 6 servings

nutrition food label

Peanut Butter Pretzel Bars

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Ingredients

  • 1 cups rolled oats
  • 1/2 cup chopped peanuts
  • 4 mashed bananas
  • 1 cup peanut butter
  • 1/2 cup chopped whole-grain pretzels

Directions

  1. Wash hands with warm, soapy water.
  2. Preheat oven to 350°F.
  3. Place oats and peanuts in a 9″x13″ baking dish (or two 8″x8″ dishes) in a single layer. Bake about 10 minutes. Set aside and cool.
  4. Heat peanut butter and bananas in microwave or stovetop. Stir well to combine and let cool.
  5. Line baking dish with parchment paper
  6. Combine oats, peanuts, pretzels, and banana mixture.
  7. Spread mixture into baking dish and bake for 25-30 minutes.
  8. Carefully remove from parchment paper. Serve warm.

Makes 24 servings

nutrition food label
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