Creamy, No-Cream, Green Spread

Ingredients:

• 1 can garbanzo

• 1 avocado

• 3 tablespoons flax seed oil

• 2 tablespoons garlic powder or to taste

• 2 tablespoons red wine vinegar

• 1 tablespoon Himalayan or sea salt (or to taste)

• Optional: hemp seeds

Method:

Step 1: In a food processor or blender, blend all the ingredients. 

(Optional) step 2: Top with hemp seeds if using. 

Step 3: eat

Forget mayo. This spread is tastier and 10x healthier than mayo.  But you can use it for all the same things you'd use mayo for and probably 100 other things that you wouldn't use mayo for. 

My favorite uses:

1. Sandwich spread
2. Tasty dip for veggies. 
3. Spread on top of grilled veggies, grilled fish, or grilled chicken.
4. Or turn into a delicious salad dressing by adding more flax seed oil and red wine vinegar. 

The Nutritional Low Down

Garbanzo beans are an excellent source of fiber, protein and the essential vitamin, Folate.  Folate helps prevent cancer by protecting cell development. The fiber in garbanzo beans help keep you full longer, lower cholesterol and help support regularity. 

Flax seed oil is one of the cleanest sources of Omega 3 fatty acid.  Omega 3 fats are essential at lowering inflammation in our bodies and supporting healthy brains. 

Avocado has more potassium than bananas and is loaded with fiber and nutrients.  Studies have shown that eating avocados can increase HDL ("good") cholesterol and lower LDL ("bad") cholesterol.  It also works to improve blood triglycerides by up to 20%. 

3 Min Clean Green Salad

This is how all fast food should be: Fast, easy, healthy, cleansing, energy providing & nourishing. You can literally make this in 3 minutes.  Its incredibly satisfying and rich in nutrients.

I love when I bite into a salad and every bite is uniform in taste, texture and nutrition. This salad does just that.  

By using beans and hummus with no added oil or fat, I can then use my favorite oil, flax-seed.  Flax seed oil is one of the best sources of clean Omega 3 fatty acid.  Plus this is a very hearty combination.  So your tastebuds and waistline will agree. 

This is a fast recipe.  That means, the individual amount of each ingredient is not important.  You don't need exact measurements.  You can eye everything.  More or less of any ingredients makes no difference.

Ingredients: 

• 2 cups Kale, washed and cut up
• 1/3 cup Fat-free, low soduium, organic refried (black or pinto) beans in a bpa-free can.
• 1/3 cup Oil-free hummus (homemade or store bought)
• 2 tablespoons Flax seed oil
• Sprinkling of Hemp seeds
• Spinkling of Himalayan Salt
• (Optional: touch of hot sauce)

Method:

1. Mix everything together in a bowl. 
2. Plate it and eat it. 

Pinto Bean Crackers

This is so simple and so filling, it'd be crazy not to make it. 

Ingredients

• 1 can pinto beans
• 2 tablespoons marinara sauce
• Two tablespoons of seeds of any kind - I used 1 Tbl pumpkin and 1Tbl chia
• 2 cloves of garlic
• 2 Tablespoons chopped onion

Method

1. Blend
2. Use a spoon to place on parchment paper. Spread it out so its thin. 
3. Bake at 400 degrees until crispy for about 40 minutes. (Every oven is different so take a peek after 30 minutes. You'll want it to be crispy, but not burn)

The Low Down

Although it has the consistency of a cracker, it has the satisfying effect of pinto beans.  Full of fiber, protein, and vitamins and minerals.  This low-glycemic "cracker" will sustain your energy and leave you full for hours! 

These are super great topped with White Bean Balsamic Hummus and work great as appetizers for a dinner party, a mid-day snack, or part of a wholesome meal. 

White Bean Balsamic Hummus

Here's a fun twist on a yummy dip.  Throw these ingredients in the blender and bam!

Ingredients

• One can of organic white beans 
• Two tablespoons balsamic vinegar
• One clove of garlic
• Juice of one lemon
• Three Tablespoons hemp seeds
• Three Tablespoons Poppy seeds
• Two Tablespoons tomato salsa
• Salt to taste

Method

1. Open can. Throw entire contents with the liquid into blender. 
2. Throw all other ingredients into blender or food processor. 
3. Blend. 
4. Eat. 

The Low Down

This nutritional beast of a hummus contains zero added oil.

By using hemp seeds in the mix, you'll get really good for you Omega 3s plus added protein. 

While most recipes ask you to drain and rinse the beans, you don't need to for this recipe, saving you an extra minute or two. The reason being, beans are so nutritious, that even the liquid from inside the can contains really good for you minerals. Since you are using a BPA-free can of organic beans, it'll all good. So keep the liquid and ditch the oil!