Ashley's FIT KITCHEN RECIPES

CHICKPEAS: 1 CAN, 4 WAYS

Follow Ashley on INSTAGRAM/TWITTER: @ashleysornsin FACEBOOK: ashleysornsinhealthfitnessscoach

As we come to the end of summer and fall begins, our schedules fill up with additional activities, leaving little time for us to spend in the kitchen. Whether you have kids who will soon be in full back to school mode or your work and social schedules become increasingly full, I think we can all agree getting back into the swing of our “normal” schedules can feel like a busy and stressful time of year.

Having little time to spend in the kitchen doesn’t mean your nutrition should be compromised. I’m giving you four healthy and easy recipes to help you make the most of your time in the kitchen, while keeping your nutritional goals in mind.

One can of chickpeas is the main ingredient in all four of my FIT kitchen recipes. Chickpeas, also known as garbanzo beans, are one of the most popular legumes around the world and for good reason. They are extremely versatile, as you will see in these recipes, and have amazing health benefits. I’ve been focusing on plant based nutrition this year, so these legumes are a go-to source of protein for me. In addition to being packed with protein, they have a ton of fiber that helps to reduce cravings by keeping you full, and are bursting with nutrients, minerals and antioxidants. Chickpeas are a superfood that your body will love.

I’m giving you four new and delicious ways to use chickpeas from breakfast, lunch and dinner to a convenient and portable snack and even a delicious and guilt-free dessert. Having a can of chickpeas will soon be a staple item in your cupboards and a go-to item for any meal that the whole family will enjoy.

Breakfast

SCRAMBLED chickpeas serves 2

Scrambled chickpeas are a great substitute for scrambled eggs. This recipe is healthy, satisfying, and one of my favorite breakfasts. A nutritionally sound recipe full of protein and fiber, this is sure to be the perfect start to your day!

1 15-ounce can chickpeas (drained, liquid reserved)

1 ¼ teaspoons turmeric

1 ¼ teaspoons cumin

¼ teaspoon ginger

¼ teaspoon black pepper

¼ teaspoon sea salt

3 tablespoons liquid from chickpeas reserved

4 tablespoons hummus

4 cups spinach, steam

Add chickpeas in bowl. Mix spices and three tablespoons liquid reserved from chickpeas and pour over chickpeas. Mash half of chickpeas with fork. Heat pan to medium, add chickpeas, add hummus and stir, cook for 3 min. Serve with steamed spinach.

Lunch

BUFFALO chickpea SALAD serves 2

If you love buffalo chicken, this plant-based version is sure to win you over. Besides the health benefits of plant-based nutrition, it takes little time to prepare, saving you time and allowing you to have a healthy lunch ready in no time!

CHICKPEAS:

1 15-ounce can chickpeas (rinsed and drained)

4 tablespoons buffalo sauce

¼ teaspoon garlic powder

DRESSING:

¼ cup hummus

1 ½ tablespoons maple syrup

2 tablespoons lemon juice

1 tablespoon water

SALAD:

1 head romaine, chopped

¼ cup cherry tomatoes, halved

¼ cup red onion, chopped

½ avocado, sliced

1 small whole grain pita, cut into wedges

Make dressing and set aside. Add chickpeas to pan over medium heat, add buffalo sauce and garlic powder, mash a few chickpeas and saute for three minutes. Prepare salads, add half of chickpea mixture to each salad and drizzle with dressing. Serve with pita wedges.

Dinner

mediterranean stuffed SWEET POTATOES serves 4

I have a feeling you’re going to love these stuffed sweet potatoes as much as me, finding yourself making them weekly this fall. The flavors in this recipe are savory and sweet, while being extremely satisfying and incredibly healthy.

4 medium sweet potatoes

1 15-ounce can chickpeas (rinsed and drained)

½ tablespoon extra-virgin olive oil

½ teaspoon cumin

½ teaspoon cinnamon

½ teaspoon smoked paprika

¼ teaspoon sea salt

SAUCE:

¼ cup hummus

1 tablespoon lemon juice

¾ teaspoon dill

1 ½ tablespoon garlic, minced

FILLING:

1 cup cherry tomatoes, chopped

½ red onion, chopped

1 cup cucumber, chopped

½ cup parsley, chopped

Line a pan with foil and set oven to 400 degrees. Cut sweet potatoes in half and place cut side down. Prepare chickpeas with oil and seasonings and place on same baking sheet. Bake for 25 minutes. Prepare sauce and filling. Once cooked, flip sweet potatoes over, slightly mash and top each potato half with chickpeas, filling and drizzle with sauce. Each serving is two halves.

Dessert

HEALTHY EDIBLE cookie dough

Chickpeas are hidden in this cookie dough as a healthy dessert or snack. It’s a nutritionally sound and guilt-free dessert, being an excellent source of protein and fiber. Finally some healthy edible cookie dough you can feel good about eating!

Healthy Edible Cookie Dough

1 15-ounce can chickpeas, drained and rinsed

½ cup peanut butter (or almond butter)

2 tablespoon agave syrup (or honey)

2 teaspoon vanilla extract

½ cup mini chocolate chips

Combine all ingredients (except chocolate chips) in food processor and blend until smooth consistency. Chill in fridge, stir in chocolate chips and eat!

Keep chilled in fridge; it tastes better cold!