Foodie feature: Nutritional yeast! Vegan Cheezy Rosemary Chickpeas

Here's a recent Foodie Friday post from the company I blog for, Real Food Barre. Check them out at realfoodbarre.com!

Nutritional yeast. Ever heard of it?

Despite its less than appealing name, this yeast comes from the same family as brewer’s yeast and baker’s yeast. The primary difference is that it’s inactive, so you can eat it without cooking it! It can be bought in small or larger flakes and has a nutty, cheesy flavor. I use it all the time as a topping for popcorn, pasta, salads, and cooked veggies. It’s honestly one of the most versatile seasonings around.

Like most foods I talk about on this blog, nutritional yeast is not only tasty, but has quite the array of health benefits. I referred to MindBodyGreen.com to learn more about them. Here’s a little bit of what holistic health coach Sarah Seinberg has to say about nutritional yeast…

~It’s a vegetarian source of B-12, which is something that vegetarians and vegans need to focus on incorporating into their diets.

~It’s high in protein, with a whopping 9 grams in 2 tablespoons!

~It’s high in fiber, which is great for digestion.

~It’s gluten free. Yay for allergy avoidance!

~It’s high in folic acid, which is good for cell maintenance and production, as well as being beneficial for pregnant women.

Now that you’re itching to boost your diet’s health factor with nutritional yeast, here’s an ultra healthy recipe for you to try! Thanks Anja’s Food For Thought for the basic recipe!

Vegan Cheezy Rosemary Chick Peas

Adapted from Anja's food for thought

Ingredients:

 

2 cans unsalted chick peas, drained and rinsed

2.5 t olive oil

4 T nutritional yeast

3 T chopped fresh rosemary

Flower pepper or other freshly ground pepper, to taste

Step 1: Preheat oven to 375 degrees. Stir all ingredients together in a bowl until chick peas are thoroughly coated in mixture.

Step 2: Spread chick peas on a baking sheet lined with parchment paper in a single layer and bake for 75 minutes, or until crispy.

Enjoy them on your favorite salad or on their own!

Enjoy!

Baked Quinoa Patties

Tonight's recipe is a recent result of a friends' cooking night! Paige and I decided to try yet another new recipe: Quinoa patties! The original recipe called for eggs as a binder, but since I'm not an egg fan I decided to try a replacement... tomato paste! Wait... tomato paste? I was skeptical too, but the internet said it would work! As a dedicated food blogger, I decided it would only be right for me to test drive this miracle ingredient before you do! It worked, in case you were wondering. In addition to holding everything together, the tomato paste added great flavor and color to the quinoa.

Don't just take my word for it, though! Try out these quinoa patties to dip, top salads, or as a quick and easy snack. They're great hot or cold.

Baked Quinoa Patties

By Caroline Mac

Makes 24 small patties

Ingredients:

1 1/4 c uncooked quinoa

5T tomato paste

1/2 t salt

1 sprig of fresh rosemary, chopped 

1/6 c chopped fresh dill

1/2 c frozen chopped kale

1/2 white onion, finely chopped

1.5 cloves minced garlic

1/2 t cumin

1/6 c crumbled feta cheese

1t olive oil

Step 1: Cook quinoa according to the directions on the package. Set aside to cool. Preheat oven to 400 degrees.

Step 2: Lightly grease a baking sheet. Combine all ingredients in a large bowl and stir until evenly mixed.  

Step 3: Form quinoa mixture into small patties about 2 inches in diameter. Place them on the baking sheet. Bake for 20 minutes until bottoms are browned. Flip patties and bake for another five minutes. 

Enjoy!

~Caroline~

White Bean Dip with Lemon and Rosemary

Here's another healthy and delicious dip that I whipped up for a party this past weekend. There is only one step when making it: Put everything in a food processor and hit purée!


White Bean Dip with Lemon and Rosemary
By Caroline Mac

Ingredients:
1 can cannellini beans, rinsed and drained
2 T olive oil
1 lemon, juice and zest
1/2- 3/4 t Penzey's Trinidad Lemon-Garlic Marinade (you can also use garlic powder)
Lemon pepper to taste
2 sprigs fresh rosemary, chopped

Blend all ingredients in a food processor until creamy. Serve with your favorite chips, crackers, or veggies.

Enjoy!

~Caroline~

Lentil Grapefruit salad with Mint and Black Pepper Dressing

Easily the most beautiful dish I've ever created, this healthy salad is packed with flavor, has an excellent source of protein, and has a unique combo of flavors, which keeps things interesting. I've been on a major grapefruit kick lately, so having it in this salad made it even better. This works as a light meal, appetizer, or could be multiplied and served family-style.

Lentil Grapefruit Salad with Mint and Black Pepper Dressing
By Caroline Mac
Ingredients:
Single Serving
1 1/2 cups baby spinach
1/2 cup lentils, cooked, and packed in a small cup
1/2 grapefruit, peeled and separated into small wedges
4 mint leaves, shredded, 2 whole for garnish

Dressing:
1 T extra virgin olive oil
1/2 T lemon juice
1/4 t ground black pepper
pinch dried rosemary

Step 1: Whisk together all dressing ingredients until thoroughly blended. Set aside. You may want to whisk it up again before serving

Step 2: Spread spinach leaves at the bottom of a dish. Flip the cup of lentils onto the spinach base and slowly lift cup away, maintaining the shape of the lentils. Place grapefruit pieces evenly around the lentils.

Step 3: Sprinkle mint leaves over entire salad and drizzle with dressing. Top with two mint leaves for garnish.

Enjoy!