What a better way to start off 2021 then having two delicious recipes to make! These recipes are not only tasty, but easy, cheap, and healthy. Are you ready for your mouth to water with these heart-healthy recipes?
A Heart-Healthy And Savory Buffalo Chickpea Wrap
(Makes 2-3 Wraps)
What you need: 1 can of chickpeas, 3 soft tortilla shells, 1 tablespoon of olive oil, ⅓ a cup of buffalo sauce, 1 cup of the lettuce of your choice, ½ a cup of cherry tomatoes, 5 tablespoons of hummus (a little under 2 tablespoons needed for each wrap), 1 tablespoon of lemon juice, salt and pepper to taste.
Optional: Cheese
- Rinse with water and drain the chickpeas until there is no juice left inside the can. Heat the olive oil in a pan for 2 minutes and then add the chickpeas on top. Cook the chickpeas for 3 minutes while continually mixing.
- Once the chickpeas start to slightly soften, add the buffalo sauce (a hot/spicy red sauce that can be found at your local grocery store) into the pan and continue mixing. Make sure the buffalo sauce is fully integrated into the chickpeas. From there, continue mixing for another 2-3 minutes or until the chickpeas are soft.
- Once the chickpeas are completely cooked, place the stove on low heat and start making the base of the wrap.
- Place the hummus into a separate bowl and mix in the lemon juice for 30 seconds.
- Take a tortilla of choice and spread out the hummus throughout the wrap.
- Then place ⅓ a cup of lettuce into each wrap, cut up some cherry tomatoes into small pieces, and add them to the wrap.
- Add the pre-made chickpeas into the wraps with a pinch of salt and pepper to taste. You can also add other toppings of choice to the wrap such as cheese.
- Eat and enjoy!
This delicious and easy buffalo chickpea wrap is 420 calories per serving. This meal contains 16 grams of protein, 45 grams of carbohydrates, and 3 grams of monounsaturated fat. The wrap is packed with fiber and full of vitamin A!
The best part about this recipe is that you can add any sauce you would like to the dish. For example, if you do not like buffalo sauce you can easily replace it with barbeque or some other sauce of your choice.
A Heart-Healthy And Flavorful Mixed-Berry Fruit Bowl
(Makes 1 Large Bowl)
What you will need: 1 ½ cups of frozen mixed berries (or frozen fruit of your choice), 1 banana, ¼ a cup of a fresh fruit of your choice (such as strawberries or blueberries), ¾ a cup of spinach or kale, 1 cup of the non-fat milk or soy of your choice, 1 teaspoon of vanilla extract, 1 tablespoon peanut butter.
Optional: chia seeds, flaxseeds, granola, honey
- Add all of the frozen fruit, half of the banana, all of the spinach/kale, vanilla, and milk into a blender.
- Mix everything in the blender until a smooth consistency is reached.
- Take the fruit mixture and transfer it into a bowl.
- From there, cut up the other half of the banana into thin slices and add onto the top of the fruit mixture.
- Add the other fresh fruit and peanut butter to the top of the bowl.
- Finally, add whatever other topics you would like on your bowl such as chia seeds, flaxseeds, granola, and honey. Make sure it is healthy!
- Eat and enjoy!
This fruit bowl dish is loaded in Vitamin C, Vitamin A, and fiber! Without the addition of the optional items this dish contains 12 grams of protein, 2 grams of polyunsaturated fat, and 76 grams of plant based and healthy carbohydrates.
Do you want more heart-healthy recipes to try this January? Click here for a mouthwatering sweet potato taco recipe!
New Podcast SeriesThis week I’m excited to share our first ever Sweet Life Wellness Podcast Series. The new Pilot Episode is now live about how to use mindfulness to help you master change and start healthy habits in 2021.Click here to watch the full video on YouTube: https://www.youtube.com/watch?v=pEcNlG3BuOo&feature=youtu.be&ab_channel=KayLoughreyClick here to listen for FREE on Apple Podcasts: https://podcasts.apple.com/us/podcast/living-your-sweet-life/id1546623509Click here to listen for FREE on Spotify: https://open.spotify.com/show/6g6BNe3I8AwyXZGJcjUBMgSubscribe when you visit our Website to receive notifications for future episodes: https://www.sweetlifewellness.com/podcast-series/
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Happy New Year! To your Joy and Health,
Kay Loughrey, MPH, RDN, LDN
This blog post was written by Bailee Richman, Dietetics Student from the University of Maryland
