Claudia and Hans Make Stuff

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Greek yogurt & avocado spread

Here is another easy way to consume proteins…the only downside is that it is superdelicious =)
In addition to the easy preparation, this spread is also very versatile. You can use it instead of mayonnaise (I really dislike mayonnaise) on your sandwich, as spread on your veggie burger, as filling for quesadillas or burritos, or as dip for tortilla chips. I even like it just as spread on fresh bread.

With these endless possibilities, you may wonder how to make it. So here is the recipe.

Ingredients (1 serving):
1/2 avocado
juice of 1/2 lime or lemon
3 ounces Greek yogurt
1/8 teaspoon sea salt
1/8 teaspoon onion powder
1/8 teaspoon garlic powder
dash of cayenne pepper

Preparation:
1. Remove the pit from the avocado and mash in a bowl using a fork.
2. Add the lime juice, Greek yogurt, and spices. Mix well. Alternatively to hand mixing, you can also place all ingredients into a food processor.
3. Enjoy.

Greek yogurt & avocado spread ingredients

Greek yogurt & avocado spread ingredients

Greek yogurt & avocado spread

Greek yogurt & avocado spread

Health benefits:
* Greek yogurt is naturally low in fat, but is loaded with proteins. This makes Greek yogurt an ideal food item for vegetarians.
* Avocados are a good source of iron, monounsaturated fats (the healthy fats), vitamins C and E, beta carotenes, potassium, and manganese.
* Limes and lemons are rich in vitamin C.


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Roasted carrot and garlic hummus

I finally have time to post a new recipe I made last week. I still had some carrots left, so I used another blogger’s recipe http://milesforthought.wordpress.com/2013/11/28/roasted-carrot-and-garlic-hummus/
as an inspiration to create the following hummus.

As we did not have tahini paste on hand, so I made the hummus without it.

Ingredients:
1 1/2 cups raw baby carrots
3 cloves garlic
1 can organic chick peas, drained
2 1/2-3 tablespoons olive oil (plus approximately one extra)
2 cubes lemon juice (approximately 1/2 cup freshly pressed lemon juice)
1/2 teaspoon cumin
1/2 teaspoon coriander
3/4 teaspoon pepper
3/4 teaspoon salt

Preparation:
1. Preheat oven to 375 F. Lay the carrots and garlic cloves on a baking sheet and sprinkle with approximately 1 tablespoon olive oil. Use your hands to toss the carrots and garlic to evenly coat with the oil. Bake for 30 minutes.
2. Add the carrots and garlic to a food processor. Add the remaining ingredients and blend until all ingredients are well-mixed.
3. Enjoy with carrots, pita bread, or crackers. Make sure to share the dip, because it’s delicious.

Roasted carrot & garlic hummus

Roasted carrot & garlic hummus


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Lemony bean dip

Need some extra protein. As a fairly active vegetarian, I am always searching for yummy and healthy sources of protein. I am very pleased with this one. Enjoy and let me know what you think.

Ingredients:
1 can (14 ounce) organic cannelini beans, drained and washed
juice of 1/2 lemon
1/2 garlic clove
1/4 cup fresh parsley (use less if you do not want a lot of parsley leaves in the dip)
1/2 teaspoon salt, preferably sea salt
1/2 teaspoon pepper
2 1/2 tablespoons olive oil (I used lemon olive oil)

Preparation
1. Place all ingredients, except olive oil into a food processor. Blend.
2. Add olive oil slowly to reach desired consistency.
3. Enjoy with vegetables (such as carrots or celery), with pita bread, chips, etc.

Note: Can be stored for 1-2 days in air-tight container in the refrigerator.

Lemony bean dip

Lemony bean dip


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Seven Layer Dip

Need something to bring for your next pot luck or a party with Mexican food? Aren’t really good at cooking or are afraid of doing something wrong? Here is an appetizer that is super versatile, yummy, (healthy), and can be prepared ahead of time.

Ingredients:
Refried beans (SEE BELOW)
Guacamole (SEE BELOW)
Sour cream (8 ounces) mixed with a little taco seasoning
Shredded cheese, Mexican blend or Cheddar
Tomatoes, chopped
Black olives, sliced
Green (Spring) onions, chopped

Preparation
Layer each ingredient (in the order provided) in a deep serving platter. Cover and chill for 1-2 hours minimum. Can be made one day in advance.

Guacamole
Ingredients:
2 avocados
¼ medium tomatoes, chopped
¼ small onions, chopped
Jalapeños/serranos, chopped (to taste)
5-6 sprigs cilantro, chopped
¼ teaspoons roasted cumin powder
Salt, to taste
Black pepper, to taste
Lime juice, to taste

Preparation
1. Cut and peel the avocados and take the flesh out in a bowl.
2. With a fork mash it up a little, be careful not to overdo it. It needs to have a little texture.
3. Add in the following: tomatoes, onions, jalapeños, cilantro.
4. Squeeze some lime juice into it and mix.
5. Add in roasted cumin powder, salt and black pepper and mix well.
6. Chill and serve as a dip with some chips.

Refried Beans
Ingredients:
2 14-ounce cans refried beans (Note: 1 can is sufficient)
2 tablespoons oil
1 medium onion, chopped
Green chillies, finely chopped (to taste)
1 tablespoon taco seasoning
¼ cup water, as needed
Salt, to taste
Lemon/lime juice, to taste

Preparation
1. In a pan, heat oil on medium heat.
2. Once hot, add in the Onions and the Green Chillies.
3. Cook until the onions get a little color, add in the taco seasoning and mix.
5. Add a little water to avoid the spices from burning and cook.
6. Add in the Beans and mix well.
7. Add in salt and lime/lemon juice and bring to boil.
8. Once it comes to a boil, take it off the flame and it’s ready to serve.

Taco Seasoning
1 tablespoon chili powder
¼ teaspoon garlic powder
¼ teaspoon onion powder
¼ teaspoon crushed red pepper flakes
¼ teaspoon dried oregano
½ teaspoon paprika
1½ teaspoons ground cumin
1 teaspoon sea salt
1 teaspoon black pepper

Preparation
In a small bowl, mix together chili powder, garlic powder, onion powder, red pepper flakes, oregano, paprika, cumin, salt and pepper. Store in an airtight container.
Serve with organic tortilla chips.

Seven layer dip

Seven layer dip

Health benefits:
* Healthier snack than just chips and many of the store-bought dip.
* This recipe is filled with healthy ingredients and it tastes delicious.
* Avocados are rich in iron, monounsaturated fats (the GOOD fats), vitamin C and E, beta carotene, potassium, and manganese.
* Hot peppers contain vitamin C and E, beta carotene, as well as folate.
* Tomatoes are rich in vitamin C and E, beta carotene, menesium, potassium, and calcium.
* Lime or lemon juice is packed with vitamine C.
* Refried beans are a great source of protein for a vegetarian. Refried beans also contain fiber.