Oven Roasted Chickpeas

Okay people! The secret is out. Those canned chickpeas that have been hanging out in your cupboard are your new favourite snack. Yes, you read correctly. We have talked about the great nutritional qualities of these magical chickpeas before. Packed with protein and fibre, they make a great addition to so many meals. We most recently highlighted them in our cumin-spiced hummus, perfect as a dip or a spread. Okay, back to this new magical snack that lives in your cupboard. Oven Roasted Chickpeas. The best part is this snack is extremely simple to make. They are perfect to snack on, add to salads for a crunch or a special addition to a trail mix. Okay, enough talk, read on to find out how to prepare this uber healthy and tasty snack. You Will Need… 1 540 mL can of chickpeas 2-3 Tbsp. olive oil (garlic infused makes for a flavourful punch) ½ tsp. salt 2-4 tsp. spices of choice (little or a lot based on your palette) Some spice suggestions are cumin, paprika, chilli powder, curry powder and oregano Prepare the Chickpeas Preheat your oven to 400°F. Remove chickpeas from the can and rinse thoroughly under running water. Place chickpeas between clean dishtowels and pat them dry completely. Remove any skins that have come off while drying. It is important thatchickpeas are completely dry before roasting. Once chickpeas are dry place on a baking sheet. Drizzle heavily with olive oil, ensuring all the chickpeas are coated. Place baking sheet in the oven and allow to bake for 20 – 30 minutes. Stir or toss the chickpeas every 10 minutes....

Cumin Spiced Hummus

Hummus is a popular Middle Eastern spread made from cooked chickpeas. It is low in fat while high in protein and fibre. It is perfect to dip vegetable sticks and crackers, or to use as a spread for wraps and sandwiches.               You Will Need…  1 540 mL can of chickpeas Juice of 2 lemons 1/2 cup olive oil  1-2 large cloves of garlic – minced 1/4 cup tahini (sesame seed paste)   Salt to taste  1 tsp cumin Prepare the Hummus In a food processor add the tahini and lemon juice, blend until completely smooth. Peel and mince garlic and add to the food processor, blend for 1 minute. Remove chickpeas from the can and rinse well under cold water. Then add half of the chickpeas into the food processor with the olive oil. Pulse to let the beans start to blend. Add in the rest of the black beans and cumin, blend until smooth. Add more olive oil if needed. Add a large pinch of salt and blend for 30 seconds. Taste the hummus and add more salt or lemon juice to your preferred...

Black Bean Dip

Black beans are a power house food that provide lean protein and loads of health boosting fiber. They are cost effective and easy to prepare, whether making them from scratch or ready made from a can. This recipe is perfect for dipping vegetables, eating with pita bread or even as a spread for a wrap or sandwich. Our black bean dip recipe has received rave reviews from all those who have tried it. We hope you enjoy it!  You Will Need…  1 540 mL can of black beans  Juice of 1 lemon  1/4 cup olive oil  1-2 large cloves of garlic – minced 1/4 cup tahini (sesame paste)   Salt to taste  Prepare the Dip  In a food processor add the tahini and lemon juice, blend until completely smooth. Peel and mince garlic and add to the food processor, blend for 1 minute. If using canned beans remove them from the can and rinse well under cold water. Then add half of the black beans into the food processor with the olive oil. Pulse to let the beans start to blend. Add in the rest of the black beans, blend until smooth. Add more olive oil if needed. Add a large pinch of salt and blend for 30 seconds. Taste the dip and add more salt or lemon juice to your preferred...

Black Bean, Chickpea and Avocado Salad with Balsamic Dressing

Alright, now here is a salad that eats like a meal. This high fibre, high protein salad is great to whip up for a gathering of many or a batch cook for the week. Beans are a cost effective, nutrient dense option in a time when the cost of food is on the rise. No time to soak and prepare beans from scratch? No worries! Canned beans have the same nutrition and are a huge time saver when in a pinch.  Salad Ingredients  1 can (540 mL) Black Beans  1 can (540 mL) Chickpeas  1 medium Red Bell Pepper – diced  2 Large Roma Tomatoes – diced  2 Medium Avocados – chopped or sliced  1/2 Medium Zucchini – chopped  Dressing Ingredients Juice of 1 lime  1/2 cup olive oil 1 Green Onions – finely chopped  2 cloves garlic – minced  1/4 cup balsamic vinegar  Salt and Pepper – pinch  Directions  In a large bowl combine the beans, peppers, zucchini and tomatoes.  In a medium sized mason jar, add in all dressing ingredients and cover tightly with lid. Give the jar a good shake to combine the dressing.  Pour the dressing over the salad and toss to combine flavours. Add in chopped avocado and gently mix to combine. ...

Green Lentil, Arugula & Spinach Salad

This salad says horray for summer! Fresh and full of flavour, it’s perfect for a light lunch or to bring to a potluck or cookout.  Ingredients  4 cups arugula and spinach mix  1 cup of cooked green lentils  1/2 cup feta cheese  Directions  First prepare your lentils for cooking. They do not need to be soaked but be sure to rinse them under cold water very well.  In a sauce pan with 3 cups cold water add 1 cup rinsed raw green lentils.  Bring lentils to a boil and then cover the pot. Reduce the heat to a simmer and let lentils cook for about 15 minutes until tender. Be sure to check them so they do not over cook. Once lentils are cooked drain any excess water and set aside to cool.  Lay out your arugula and spinach on a platter to create a bed for the lentils. Sprinkle lentils evenly over the greens, followed by the feta cheese. Finally top with my special red pepper black bean vinaigrette.  Food Photography: Bree-Ann Merritt...

Sweet & Spicy Garlic Barbecue Chicken Drumsticks

Food Photography: Bree-anne Merritt Photography  You will need…  1 cup sweet & spicy garlic barbecue sauce  10 – 12 chicken drumsticks (skin removed) Salt and pepper – heavy sprinkle of each  Prepare the chicken… Pre heat your oven to 350 degrees Celsius Place chicken in a baking dish and sprinkle with salt and pepper coating all the pieces.  Pour about 1/2 cup barbecue sauce over the chicken and mix to evenly coat. Place in oven and bake for 30-35 minutes, then baste chicken with sauce in the pan and additional barbecue sauce.  Reduce temperature to 200-250 degrees Celsius and bake for another 5 – 10 minutes. Remove chicken from the...