Layered Hummus Dip with Crispy Tortilla Strips

Layered Hummus Dip with Crispy Tortilla Strips | cookeatbehealthy.com

Well…we’ve survived 2016 and we’ve got a running start into 2017!  The holidays are behind us and I’m left with a bittersweet feeling.  I love the beautiful decor, the time spent with family and friends, and the food of course!  On the flip side, I’m happy to have my house back to normal.  I’m relieved to be done with the cleaning, planning, shopping, wrapping, baking, and cooking that goes along with the holidays.  And honestly…I’ve spent plenty of time with a few select family members to last me all year long! 😉

However, never one to let the grass grow under me, I decided I’d better start working on a Super Bowl Party menu!  My husband is a HUGE football fan, which means I’m an accidental fan too.  I don’t follow the sport like he does, but I do occasionally enjoy watching a really good game.  And c’mon…everybody watches the Super Bowl!  Even if it’s just for the commercials it’s a must-watch for almost everyone, right?!? 

Layered Hummus Dip with Crispy Tortilla Strips | cookeatbehealthy.com

And let’s face it – Super Bowl party food is good…really, really good!  Good Housekeeping Magazine says Super Bowl Sunday is America’s second-biggest eating day, right after Thanksgiving!  Last year over 1 billion wings were consumed!  Many football fans consider pizza to be a must-have for their football watching.  Over 11 million POUNDS of chips are consumed every Super Bowl Sunday, along with 3.8 million pounds of popcorn!  Guacamole is a favorite as well, with 139 million pounds of avocados turned into guacamole…that’s about 278 individual avocados!  And 14 billion hamburgers can be expected to be served at parties across the country!  And the real kicker…51.7 million CASES of beer are sold every year on Super Bowl Sunday!  That final statistic probably contributes to the fact that 6% of Americans call in sick to work the next day!

Layered Hummus Dip with Crispy Tortilla Strips | cookeatbehealthy.com

Trying to eat healthy with all that tempting food around is no easy task!  Of course, there’s always the go-to vegetable tray, but sometimes a football fan just wants something a little more festive – but still healthful and delicious!  Today I’m sharing a simple recipe for a Layered Hummus Dip with Crispy Tortilla Strips.  I made individual servings, but to be even more fuss free, it’d be just as delicious layered into a shallow dish for all to share!  

The dip is layers of homemade chipotle hummus, sliced scallions, chopped tomatoes and avocado, diced peppers, and cojita cheese – all finished off with a squeeze of fresh lime juice!  Store bought tortilla chips would be wonderful with the dip, but homemade are healthier and even more delicious!  I used sprouted grain tortillas and seasoned them up with a few spices, baked them until they were browned and crispy, and they were wonderful for not wimping out when digging into this delicious dip!

Layered Hummus Dip with Crispy Tortilla Strips |cookeatbehealthy.com

What’s your favorite Super Bowl Sunday food???  How do you spend Super Bowl Sunday…do you attend a party, host a party, or keep it low-key and just hang out at home with the family?  Who’s your favorite team?  Whoever your winning pick is…good luck, enjoy the game, and take it easy on the beers…you don’t want to be a part of the 6%!!! 😉

Layered Hummus Dip with Crispy Tortilla Strips
Serves 12
Can a dip be healthy and delicious?!? You betcha when it's this spiced-up Layered Hummus Dip with homemade Crispy Tortilla Strips!
Write a review
Print
Prep Time
45 min
Total Time
45 min
Prep Time
45 min
Total Time
45 min
954 calories
45 g
139 g
69 g
42 g
32 g
364 g
1545 g
4 g
0 g
33 g
Nutrition Facts
Serving Size
364g
Servings
12
Amount Per Serving
Calories 954
Calories from Fat 601
% Daily Value *
Total Fat 69g
106%
Saturated Fat 32g
158%
Trans Fat 0g
Polyunsaturated Fat 5g
Monounsaturated Fat 28g
Cholesterol 139mg
46%
Sodium 1545mg
64%
Total Carbohydrates 45g
15%
Dietary Fiber 6g
22%
Sugars 4g
Protein 42g
Vitamin A
58%
Vitamin C
104%
Calcium
102%
Iron
20%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
For the Tortilla Strips
  1. 6-8 large sprouted grain tortillas (or your favorite tortillas), cut into strips approximately 1.5" wide
  2. 1 tbsp extra virgin olive oil
  3. 1 tsp salt
  4. 1/2 tsp cayenne
  5. 1 tsp cumin
  6. 1/2 tsp garlic powder
For the Hummus
  1. 2 15 oz. cans low sodium garbanzo beans, drained and rinsed
  2. 1 tbsp tahini
  3. 3 chipotles in adobo
  4. 4 cloves garlic, peeled
  5. 3/4 cup extra light tasting virgin olive oil
  6. 1 tsp salt
For Layering the Dip
  1. 2 avocados, diced
  2. 1 bunch scallions (white and light green part) thinly sliced
  3. 2 cups chopped fresh tomatoes
  4. 1 large jalapeño, diced small
  5. 3-4 Fresno peppers, diced small
  6. 6-8 ozs. cojita cheese, crumbled
  7. 2 limes, cut into wedges
For the Crispy Tortilla Strips
  1. Heat oven to 350 degrees Fahrenheit
  2. Place tortilla strips, 1 tbsp EVOO, and tortilla strip seasonings in gallon size storage bag, seal tightly and shake to evenly coat tortilla strips.
  3. Place seasoned strips on 2 baking sheets and bake for 20-25 minutes until browned and crispy.
  4. Remove from oven and set aside to cool.
For the Hummus
  1. While the crispy tortilla strips are baking, place the garbanzo beans, tahini, garlic, chipotles with a little adobo sauce, and salt in food processor.
  2. Slowly stream in up to 3/4 cup light olive oil while processing on high, until a smooth even consistency is reached.
For the Layered Dip
  1. Evenly distribute hummus in individual 9 oz. plastic glasses or bowls.
  2. Top with layers of tomatoes, avocado, scallions, diced peppers, and cojita cheese.
  3. Serve with a wedge of lime and Crispy Tortilla Strips.
Notes
  1. The dip can also be layered in a large shallow bowl rather than as individual servings.
  2. The intensity of the spiciness can be adjusted by using fewer (or more if you really like it hot) chipotles in the hummus, and by eliminating the diced jalapeño and Fresno peppers.
  3. Refrigerate leftover dip and store leftover tortilla strips in a sealed bag.
beta
calories
954
fat
69g
protein
42g
carbs
45g
more
Cook Eat Be Healthy http://cookeatbehealthy.com/

 

 

Flourless Banana Berry Muffins

Flourless Banana Berry Muffins | cookeatbehealthyblog.com

I have a real weakness for blueberries in general, and for blueberry muffins, specifically!  I mean who doesn’t love plump and juicy purple blueberries?!?  I enjoy them in smoothies, on granola, in salads, and out of hand, but nothing satisfies my blueberry craving like a muffin!  I think it’s the combination of the sweet batter baked up all warm and fresh, with the burst of juicy flavor from the blueberries that hit all the right notes for me!

Flourless Banana Berry Muffins | cookeatbehealthyblog.com

When my husband and I were first married and we’d come to my hometown for a visit, my dad always took us to breakfast at Perkins the last morning we were I town.  While Perkins is far from my favorite restaurant, I do have to say they serve some pretty darn delicious muffins.  And of all the variety of flavors they offer, the blueberry are by far the best!  My husband always asked the waitress what kinds they served and she’d name off several, and then he’d order blueberry anyway…..every.single.time!  🙃   There’s something so wonderful about the juicy plumpness of blueberries in a tender cakey muffin that always takes me back to those breakfasts with my dad.  

Flourless Banana Berry Muffins | cookeatbehealthyblog.com

Dad’s been gone over 16 years, but if he were still alive I’m sure we’d still be enjoying muffins together, only from my kitchen these days rather than from a restaurant!  I love how certain foods, or even the scent of a food can evoke memories of a person or event.  ❤️  So today’s recipe is a nod to my dad and those breakfasts we shared with him so many years ago!

Flourless Banana Berry Muffins | cookeatbehealthyblog.com

Now you might be wondering how blueberry muffins can possibly be a part of my Cook Eat Be Healthy lifestyle.  They work for me because I’ve turned the traditional muffin recipe loaded with sugar, flour, and butter on it’s ear and come up with a much healthier version that still tastes just as decadent, but doesn’t compromise my healthfulness standards! I’ve substituted old-fashioned oats for flour, banana and honey for sugar, and coconut oil for the butter.  I’ve even topped them with a oat and walnut crumble sweetened with maple syrup!  These are some seriously delicious muffins, and unless you tell your friends and family they will never even suspect they are a “healthified” version!

Flourless Banana Berry Muffins | cookeatbehealthy.com

The ingredient list for these muffins is pretty basic – in fact you probably already have everything in your pantry and fridge with the possible exception of the blueberries and the disgustingly ripe bananas!  Typically I wouldn’t come near those bananas with a 10 foot pole, but for this recipe I want not only the sweetness, but also the texture of over ripe bananas.  You’ll need old-fashioned oats, eggs, 2 bananas, blueberries, coconut oil, baking powder, baking soda, vanilla, honey, cinnamon, walnuts, and maple syrup.

Tip: You can easily substitute frozen blueberries for fresh in this recipe, just be sure to use them directly from the freezer.  DO NOT thaw them first!

The first thing you’ll want to do is stir up the oat and walnut crumble and set it aside while you mix up the muffins.  The muffins come together in no time thanks to the fact that they’re mixed in the blender which does all the work for us!  Start by whizzing the oats until they’re pretty finely ground.  Then it’s just a simple matter of adding everything else EXCEPT the berries and blending until well combined.  You may have to stop and scrape the sides a time or two.

Bonus Tip: After blending the oats, but before adding the other ingredients remove a couple tablespoons of ground oats and coat your berries.  This will help to prevent them from settling at the bottom of the muffins.

Flourless Banana Berry Muffins |cookeatbehealthy.com

Pour the muffin batter over the berries in a large mixing bowl, gently fold together, then distribute evenly among paper lined muffin tins.  I used a regular ice cream scoop to get uniform sized muffins and this recipe yielded 15 muffins.  Top the muffins with the oat and walnut crumble, pop into a 350 degree oven for 28-32 minutes, remove from the oven, and enjoy!

Flourless Banana Berry Muffins | cookeatbehealthy.com Flourless Banana Berry Muffins | cookeatbehealthy.com image

The plain ones are for my walnut hating friend and business partner…we’ve all got people like that in our lives, right?  😉  No worries though – they’re delicious naked too!!!

See how beautiful and delicious they are when they’re fresh from the oven???  YUM!!!  Bake some today – and let the memory making begin for you and your family!  

Flourless Banana Berry Muffins | cookeatbehealthyblog.com

Flourless Banana Berry Muffins
Serves 15
Here's the healthy blueberry muffin recipe you've been looking for!
Write a review
Print
Prep Time
20 min
Cook Time
30 min
Total Time
50 min
Prep Time
20 min
Cook Time
30 min
Total Time
50 min
238 calories
34 g
25 g
10 g
6 g
6 g
91 g
142 g
12 g
0 g
3 g
Nutrition Facts
Serving Size
91g
Servings
15
Amount Per Serving
Calories 238
Calories from Fat 83
% Daily Value *
Total Fat 10g
15%
Saturated Fat 6g
28%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 1g
Cholesterol 25mg
8%
Sodium 142mg
6%
Total Carbohydrates 34g
11%
Dietary Fiber 4g
17%
Sugars 12g
Protein 6g
Vitamin A
1%
Vitamin C
3%
Calcium
4%
Iron
9%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
For the muffins
  1. 2 1/4 cups old fashioned oats
  2. 2 cups fresh (or frozen) blueberries
  3. 2 very ripe bananas
  4. 2 eggs
  5. 1/3 cup coconut oil
  6. 1/4 cup honey
  7. 1 tsp vanilla
  8. 1 tsp baking powder
  9. 1/2 tsp baking soda
  10. 1/2 tsp salt
  11. 1/2 tsp cinnamon
For the Oat & Walnut Crumble Topping
  1. 1/4 cup chopped walnuts
  2. 1/2 cup old fashioned oats
  3. 1 tbsp coconut oil
  4. 1/4 cup real maple syrup
  5. 1/4 tsp cinnamon
  6. Pinch of salt
For the Oat & Walnut Crumble Topping
  1. In a small bowl, stir the walnuts, 1/2 cup oats, 1 tbsp coconut oil, maple syrup, 1/4 tsp cinnamon, and pinch of salt with a fork until well combined. Set aside.
For the Muffins
  1. Preheat oven to 350 degrees Fahrenheit.
  2. Place 2 1/4 cup oats in blender pitcher and pulse a few times until the oats resemble coarse flour.
  3. Remove 2 tbsp of ground oats and toss with blueberries in large mixing bowl to coat.
  4. To the rest of the ground oats add all the remaining muffin ingredients, except the blueberries.
  5. Blend on low until well combined, stopping and scraping sides of pitcher a few times as needed.
  6. Pour muffin batter over berries in mixing bowl and fold together gently until the berries are evenly distributed in the muffin batter.
  7. Line a muffin tin with paper liners and fill each liner about 2/3 full. I find an ice cream scoop is the perfect amount.
  8. Sprinkle Oat & Walnut Crumble over the unbaked muffins, pressing it in just slightly to ensure it adheres to the muffins while baking.
  9. Place muffin tins in preheated oven and bake 28-32 minutes until golden, and toothpick inserted in center comes out clean.
  10. Remove from oven and cool in pans 3-5 minutes, then remove from baking pans and continue to cool on wire rack.
  11. Store in a covered container.
Notes
  1. These are best enjoyed within a few days, or frozen to enjoy another time!
beta
calories
238
fat
10g
protein
6g
carbs
34g
more
Cook Eat Be Healthy http://cookeatbehealthy.com/

Cherry, Almond, & Toasted Quinoa Granola

Cherry Almond & Toasted Quinoa Granola | cookeatbehealthy.com

Part of the Cook Eat Be Healthy lifestyle is to simplify what I eat.  That means pretty much cutting out all processed foods because there’s nothing simple about most of them.  The problem with simplifying my diet is that it complicates grabbing a quick snack or meal out of convenience sake.  So I’ve learned to plan ahead when possible, have healthy snacks at the ready, and to make more healthful versions of my favorite foods, like my homemade granola!  That way I control exactly what goes into it, and I can change it up to suit my mood by adding a variety of different fruits, nuts, and grains!

Cherry, Almond & Toasted Quinoa Granola | cookeatbehealthy.com

Today I’m making a Cherry, Almond & Toasted Quinoa Granola.  I love the flavors of almond and cherry together, and the toasted quinoa gives it a super crunchy element that I really like!  I like to sprinkle it on top of fresh fruit or enjoy a little bowl of granola with fresh cherries and some vanilla almond milk.  My husband likes it with vanilla yogurt and fresh cherries.  And of course it makes a great snack all by itself!

Cherry Almond & Toasted Quinoa Granola | cookeatbehealthy.com

Cherry Almond & Toasted Quinoa Granola | cookeatbehealthy.com

Cherry Almond & Toasted Quinoa Granola | cookeatbehealthy.com

For this recipe I’m using old-fashioned oats, quinoa, honey, maple syrup, almonds, dried cherries, almond extract, a little salt, some cinnamon, and coconut oil.  The very first thing I did was cook the quinoa as usual, then spread it on a jelly roll pan (the same one I’ll be using to bake the granola….the fewer dishes, the better), and pop it in a 350 degree oven for about 12-15 minutes until it just barely starts to turn golden.

Cherry Almond & Toasted Quinoa Granola | cookeatbehealthy.com

While the quinoa is toasting, melt the coconut oil in a large bowl in the microwave, stir in the maple syrup and 1/4 cup honey until the syrup and honey are dissolved in the warm oil.  Then add the almond extract, salt, and cinnamon, and stir to combine. 

Granola | cookeatbehealthy.com Granola | cookeatbehealthy.com Granola | cookeatbehealthy.com

To this mixture add the oats, almonds, and toasted quinoa, and stir well making sure everything is completely coated. Then spread it on the same jelly roll sheet the quinoa was toasted on, and pop it into the oven which has been reduced to 250 degrees.  Bake it for one hour, stirring every 15 minutes.

Granola | cookeatbehealthy.com Granola | cookeatbehealthy.com Granola | cookeatbehealthy.com

Before returning it to the oven for the last 15 minutes of baking time, add the cherries and drizzle on an additional 2 tablespoons of honey, mix it well, and return it to the oven for the final 15 minutes baking time.  When the final baking cycle is complete, remove it from the oven a cool just a few minutes on the baking sheet, then spread it on a piece of parchment paper on the counter to cool completely.  

Granola | cookeatbehealthy.com Granola | cookeatbehealthy.com

Once it’s cool, I store it in a jar or zip-lock bag in the pantry.  This recipe doesn’t make chunky granola – the pieces are much smaller, and I prefer it that way.  I just don’t want you to be disappointed when you can’t pick up a big piece and chomp down on it!  😉

Cherry Almond & Toasted Quinoa Granola | cookeatbehealthy.com

Cherry Almond & Toasted Quinoa Granola | cookeatbehealthy.com

Cherry, Almond, & Toasted Quinoa Granola
Serves 15
Homemade granola that you can feel good about feeding your family, made with ingredients you can actually pronounce!
Write a review
Print
Prep Time
30 min
Cook Time
1 hr
Total Time
1 hr 30 min
Prep Time
30 min
Cook Time
1 hr
Total Time
1 hr 30 min
233 calories
36 g
0 g
8 g
7 g
3 g
82 g
81 g
10 g
0 g
4 g
Nutrition Facts
Serving Size
82g
Servings
15
Amount Per Serving
Calories 233
Calories from Fat 65
% Daily Value *
Total Fat 8g
12%
Saturated Fat 3g
15%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 2g
Cholesterol 0mg
0%
Sodium 81mg
3%
Total Carbohydrates 36g
12%
Dietary Fiber 4g
18%
Sugars 10g
Protein 7g
Vitamin A
3%
Vitamin C
2%
Calcium
4%
Iron
11%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 3 cups old-fashioned oats
  2. 1/2 cup quinoa, dry
  3. 1 cup water
  4. 1/2 cup unsalted almonds
  5. 1 cup dried cherries
  6. 1/4 cup plus 2 tbsp honey
  7. 1/4 cup maple syrup
  8. 3 tbsp coconut oil
  9. 1/2 tsp salt
  10. 1/2 tsp cinnamon
  11. 1/2 tsp almond extract
Instructions
  1. Preheat oven to 350 degrees.
  2. In small saucepan, combine quinoa with 1 cup water, bring to a boil, cover and reduce heat to low.
  3. Cook quinoa 15 minutes, until water is absorbed.
  4. Spread cooked quinoa on a jelly roll pan, place in oven, and toast 12-15 minutes until barely golden in color. Remove from oven and reduce temperature to 250 degrees.
  5. While quinoa is toasting, melt coconut oil in large bowl in microwave.
  6. Add maple syrup and 1/4 cup honey into melted coconut oil, stirring until honey and syrup are dissolved.
  7. To the oil mixture, add the salt, cinnamon, and almond extract. Mix well.
  8. Add oats, almonds, and toasted quinoa to the large bowl, stirring well until everything is completely coated.
  9. Evenly spread granola mixture on the same jelly roll pan used for toasting the quinoa and bake at 250 degrees for 1 hour, stirring every 15 minutes.
  10. Before baking for the final 15 minutes, add the cherries and drizzle on the 2 tbsp of honey. Stir well and return to oven.
  11. Remove from oven after the final 15 minutes baking time and cool about 5 minutes on the baking pan.
  12. Then spread the granola onto a piece of parchment paper on the counter and cool completely.
  13. Store in an air-tight container.
beta
calories
233
fat
8g
protein
7g
carbs
36g
more
Cook Eat Be Healthy http://cookeatbehealthy.com/
What are your favorite granola flavors and how do you like to eat your granola?  Leave me a comment and we can compare notes!