Recipes – Part 2


Kale or Cabbage Chips









Kale OR cabbage
Parchment paper
Mrs. Dash “Original Blend”
spray oil


Rinse kale or cabbage, and turn on oven to 250 degrees. While it warms, Kale: trim all the green portions from center white/or red “vein” looking parts…for cabbage cut the center core out, and separate the leaves. For both Kale and Cabbage: chop into (about) 1 inch squares. Place baking parchment paper on a cookie sheet, arrange the pieces of kale with just a little space between each. Spray olive oil over the pieces and lightly sprinkle Mrs. Dash “Original Blend” over the pieces.

Bake checking often.
After the kale/ or cabbage cools, put into a covered container.


Hummus (plain)


olive oil
Garbanzo beans or “Chickpeas”


Drain and rinse 1 can of chickpeas (garbanzo beans) and put into blender

3 Tbsp. Of olive oil
Peeled and chopped up, 1 garlic clove
Squeeze in fresh lemon from one medium lemon
Start with 1 Tbsp. of Tahini (make sure you mix in the oil first); once you have gotten used to the flavors you can add more… up to 3 Tbs.

Blend (if too thick, add a little water)

Lightly sprinkle with paprika, when ready to dip.

(This recipe can be varied by adding:  a few artichoke hearts or olives).
You can eat this with pita chips, lightly salted corn chips, or with carrots, celery, radishes, etc.
The usual serving size is two tablespoons.

Nutritional Information: Tahini (1 Tbsp.) = 80 calories, 3 g protein, 1 g. fiber, 0 g. sugar, 37 g. sodium
1/3 of garbanzos = 105 calories, 6 g. protein, 0 g. sugar, 20% of daily fiber, 470 g. sodium (this is why they should be rinsed), Potassium 250 mg., 10% of daily iron, 2 g. fat, 4% of daily calcium
Olive Oil (1 Tbsp.) = 120 calories, 14 g. fat, 0 g. sodium



fresh parsley
olive oil
fresh basil
1 package of pita bread (preferably whole wheat)


Drain and rinse one can of olives, place into blender

Add a whole cup of fresh Basil
Add a whole cup of chopped parsley (preferably Italian)/ cilantro can be substituted.
1 Tbsp. Capers
1 squeezed lemon
3 Tbsp. Olive Oil
1-2 cloves garlic

BLEND (can be small chunks)

Serve on sliced sourdough bread or eat with pita chips

Baked Pita Chips


Whole wheat pita bread
spray olive oil

Preheat oven to 250 degrees, and line with parchment paper (for baking).

chop Pita bread into triangles
spray with olive oil
Bake until crispy (watch them, ovens vary)