This is your week! It’s your week to spend less time frantically cooking and more time enjoying the food you prepared.

You may ask, how? This delicious Hummus-Avocado Spread will keep you coming back for more without any remorse. Better yet, this bowl full of goodness can be prepared in a few short minutes.

Hummus Avocado Toast

First, you’ll need to gather all the ingredients that should be stock in the freezer, refrigerator, and pantry. Throw all the measured amounts into a food processor or blender all at once. Chop and blend until mixture is completely creamy. An additional amount of water might be necessary. Snatch a spoonful to make a delicious on-the-go snack before storing it away. Scoop this delicious spread onto a toasted piece of bread. Complete! A tasty meal or snack on-the-go.

Hummus Avocado Toast

This missing puzzle piece is what you’ve been looking for to simplify your life, ready-in-a-flash breakfast, lunch, dinner, and even a snack.

Don’t forget to sprinkle your favorite toppings on top of the spread to elevate this simple dish!

Hummus Avocado Toast

 

Hummus-Avocado Toast

INGREDIENTS

2 cups 13 Foods Kabuli! Chickpeas*

2 medium avocados

3-4 roasted garlic cloves, mashed

¼ cup warm water

3 tbsp lemon juice

2 tbsp tahini

1/2 Tsp ground cumin

¼ Tsp salt to taste

4 tbsp oil

sliced bread loaf

  *Cook according to package directions.

PREPARATION

Place all ingredients into blender or food processor. Blend until completely smooth and creamy. If the texture is too thick, add additional olive oil and blend.

Toast bread slices and top with Hummus-Avocado Spread.

**Optional: Sprinkle additional toppings before serving.

Hummus Avocado Toast

Love at first bite!

This past couple of months we’ve given you summery salads with a healthy flair. So, it’s time to shake things up a bit. Or, shall we say “sweeten” things up a bit. We’ll let you be the judge.

This week the 13 Foods test kitchen is sharing one of their favorite recipes.


Chickpea Peanut Butter Cookie Bites


 

Chickpea Peanut Butter Cookie Bites

 

They might be sweet, but sugary guilt is far from this delicious recipe!

Wait, did I say “guilt-free” cookie? Yes, this peanut butter cookie is filled with nutrition and meets just about everyone’s dietary needs: dairy-free, gluten-free, grain-free and made with natural ingredients. There is no need to create multiple desserts for your next gathering as everyone can enjoy this simple recipe.

These cookie bites are made with our flavorful, nutty Kabuli! Chickpeas, peanut butter, maple syrup or agave syrup, and chocolate chips. They’re so easy peasy to whip up that they’re perfect for a last-minute treat! Your mouth will be savoring every bite within twenty minutes or less. Yes, please!

But, we can’t forget the best part: they’re packed naturally with both fiber and protein. No nutrition powders needed for this recipe!

These cookies are so delicious and packed with nutrients that you’ll fall in love with them with the first bite!

It’s time to create these scrumptious cookies. With six simple steps: measure, puree, fold, scoop, flatten and bake. These might be the easiest cookies you’ve ever made!

Find this delish recipe here!

 

Chickpea Peanut Butter Cookie Bites

FALAFELS

You’ve heard about them.

You know they’re an ancient treat.

So, have you ever thought to create them in your very own home?

 

Why do we look the other way when it comes to creating a homemade falafel? Is it too hard? Is it the deep-frying? Well, it’s time! Time to make something you’ve never thought you could create. Follow our easy peasy recipe, with minimal effort and time…


No Hassle Baked Falafel


No Hassel Baked Falafel

 

Traditionally, falafels were made with fava beans and fried to make a delectable crispy coat but today we are mastering the falafel with the goodness of chickpeas. No need to test out those deep-frying skills because turning on your oven might be the hardest step!

To start on your first falafel making experience, pick up the following ingredients:

1 ½ cup Kabuli! Chickpeas*

½ cup onion

½ Tsp salt

3 tbsp olive oil

½ cup packed parsley leaves

¼ cup cilantro

3 garlic cloves

½ Tsp cumin

1 tsp coriander

½ Tsp baking powder

1 tsp lemon juice

For the next step a food processor or blender may come in handy, but it isn’t a must. If you are without those appliances, just grab a fork or a potato masher and use some elbow grease for the alternative. Blend all ingredients together until our Kabuli! Chickpeas are chopped and thoroughly mixed with all ingredients. Next, create small patties from the dough, roughly 2″ wide, and place onto a non-stick baking sheet. Bake these delicious treats for fifteen minutes, at 375° F,  then flip and bake another ten minutes. Let the patties rest for five minutes as you prepare your pita toppings. You’ll know they’re done in the oven when they start to have a beautiful crispy look.

Our test kitchen loves to whip up these oh-so-yummy treats for lunch with toppings from the garden and pitas from our local bakery. Don’t forget to find your favorite tahini dressing from your local grocery store too.   

We hope this easy No Hassle Baked Falafel recipe allows you to enjoy the tradition of this dish in your very own home with our 13 Foods Kabuli! Chickpeas.  

 

 

Hummus Chicken Bake

 

Many of us have joined the trend to eat healthy snacks. Hummus is on this list among many others. It ranks high on our list because of its simplicity and versatility. That’s why this dish is a favorite from our test kitchen and hopefully your family’s too. Many of us love to keep some on hand for easy access during our traditionally hectic week.  

Kick up your weekly routine with 13 Foods frozen Kabuli! Chickpeas!

We take pride in our Kabuli! Chickpeas; delicious in so many forms while keeping your life simplistic and healthy. How are they simplistic? It’s simple!

Step One: Take the bag out your freezer

Step Two: Determine how much you need

Step Three: Pour {prepare according to cooking instructions on bag}

Step Four: Zip-close the bag

Step Five: Place back in freezer

 

Pouring Chickpeas

And yes, they’re deliciously, healthy as each individual bean keeps all its nutrition instead of seeping out into a liquid substance.  

Creating homemade hummus from delectable Kabuli! Chickpeas will only take you minutes. And better yet, the versatility of it will go beyond a delicious snack! Have you ever thought to use hummus as an ingredient to a healthy entrée? Maybe you have or maybe you haven’t; either way, we created a five-ingredient recipe for you to use!

This week we present to you…

Tenderly Love Hummus Chicken

A simple chicken breast gets topped with hummus to create a moist and tender entrée for a weeknight’s dinner.

Better yet this recipe only takes 30 minutes top to prepare and bake. Follow these simple steps….

First, make sure you have “Spread the Love” Hummus {click here for recipe}.

 

Hummus Dip

 

Second, slightly pound the chicken tenderloin to create tenderness.

Next, salt and pepper both sides of each chicken piece. Don’t forget to turn on the oven before your hands get a little messy!

 

Hummus Chicken Bake Prep

 

This next step is where “Spread the Love” Hummus comes to play. Dip both sides of the chicken in a bowl full of the hummus.

 

Hummus Chicken Bake Prep

 

Then simply place on a lined baking sheet.

 

Hummus Chicken Bake Prep

 

Sprinkle a couple of pinches of paprika on each chicken. Place them into the oven for 20 minutes or until fully cooked.

 

Hummus Chicken Bake Prep

 

Once cooked, let them sit for five minutes.

This perfect pair is best served with vegetables to create a nutritious meal!

Find Tenderly Love Hummus Chicken recipe HERE!

Keep in mind that after dipping your raw chicken in the homemade hummus, you SHOULD NOT consume any remainder hummus from your bowl. Please discard the access hummus!

 

Hummus Chicken Bake

 

 

 

Meal bowls have taken the world by a storm, i.e. smoothie bowls, buddha bowls, protein bowls, rice bowls.

They all have different names, but one thing in common…

PROTEIN

We’ve all seen them in magazines and social media with their beautifully, bright colors catching your eye. The best thing about them, in my opinion, is that they are simply effortless. Do you have extra meat from last night’s dinner or toppings from yesterday’s salad? Perfect. These meal extras make the perfect toppings for a delicious protein bowl!

 

 

We have created two versions of a protein bowl that are simply, delicious: Southwest Protein Bowl and Tex-Mex Protein Bowl. These are the perfect recipes to get you ready for Cinco de Mayo with all the power packed nutrition to keep your night going strong with friends and margaritas.

 

Southwest Protein Bowl

 

This nutrition filled bowl uses simple whole foods to complete your meal’s nutrition. The brown rice starch layer give substance to this bowl full of protein and vegetables. As for the toppings, they are simple: extra cooked chicken meat, 13 Foods Tortuga! Black Beans, prepped frozen corn, red onion (sautéed or not), diced tomatoes, Pico de Gallo (homemade or store-bought), and lastly, our delicious Spicy Toasted Chickpeas. Drizzle your favorite dressing, we used an avocado cilantro ranch dressing, to top the bowl. Sprinkle cheese and cilantro to your liking and fresh juice from a lime. These classic whole-foods’ flavors have a pop of Southwest in every bite. 

Click here for Southwest Protein Bowl recipe

 

Tex-Mex Protein Bowl

 

BBQ sauce, pulled pork, and beans stuffed into one bowl. This recipe can be yours to play with. What do we mean by this? The recipe isn’t tailored to a specific sauce, use your favorite. Some of our favorites are from Texas! Get it? Beans and meat with Texas BBQ sauce…yes, that right, we’re calling this bowl our Tex-Mex Protein Bowl. Once you’ve found your pulled pork and BBQ sauce, your set to make this bowl. Whip out those frozen beans from your freezer and rice from the cooker because it’s layering time! This protein bowl has a base of regular white rice, but if you want to use quinoa or brown rice instead? Go for it! Layer the rice on the bottom of the bowl as this is your meal’s starch. Then, layer the delicious toppings: 13 Foods Tortuga! Black beans and Rojo! Red Beans, pulled pork, diced sweet peppers, pico de gallo (homemade or store-bought), and lastly, chili peppers. Yumm, how can you not dive right in? But, don’t forget your favorite BBQ sauce, cheese of choice, cilantro, and fresh juice from a lime. This bowl full of goodness will take you from your lunch break to your favorite Tex-Mex restaurant!

Click here for Tex-Mex Protein Bowl recipe

 

These bowls are simply, easy to prepare and great for meal planning.

Begin enjoying these recipes today. You won’t regret it!

 

 

 

 

Spring is here! The weather is beginning to warm as the days grow longer. Fresh produce at local farmer’s markets is beginning to appear, but you’re not ready to dive right into your spring eating habits you say. And we can’t agree with you more. Spring is one of the hardest seasonal transitions to make. Hardy foods from winter still comfort us during this time of year. How do you slip into spring eating? Allow us to help you! This month we are sharing new deliciously, healthy recipes. These recipes will help you ease the transition to spring and then on to summer.

 

 

This week we are giving you the warm and comfort tastes from those hearty meals of winter in a light and fluffy way for spring.

 

 

Sweetly Spiced Chickpea Twice Baked Potatoes

 

This recipe will fill you with wholesome, yet light flavors. Prep, cook, eat in one setting! You can even cook ahead for easy meal planning. It’s truly the best weeknight dish you can make this spring!

 

 

Are you an awesome meal planner? Then this dish is perfect for you! Simply grab those sweet potatoes, or what some may call yams. Bake at 400° F for about 1 hour cleaned and halved. Don’t forget about those spicy Kabuli! Chickpeas, toss them in cumin, paprika, chili powder, cayenne pepper, and salt. Let them roast on the top shelf as the potatoes are baking. And voilà, you are two steps away to eating this simply, easy meal!

 

 

The flavors meld together to make a simple savory taste. The spice isn’t too over powering as the sweet potato gives every bite a sweet flavor. Oh, what’s that? That nutty taste? It’s the easy, peasy frozen beans! They’re toasted for a slightly, spicy crunch and bite. Your mouth will become delighted with fireworks in every bite, chew, and swallow. Please don’t worry as this dish isn’t too spicy. But if spice is your thing, throw in an extra pinch of chili powder to your roasted chickpeas.

 

ENJOY!

 

Link to Spicy Toasted Chickpeas recipe.

Link to Sweetly Spiced Chickpea Twice Baked Potatoes recipe.

 

 

 

 

 

 

What’s more comforting on a cold, spring, rainy day? A spiced cupcake, of course. This light and fluffy Chickpea Spiced Cupcake recipe with bring back all those cozy feelings from childhood.

 

Go ahead, relax a bit. Pour yourself a cup of tea or coffee and indulge into a classic movie with one sweet bite at a time.

 

 

The best part to any relaxing day on the couch is never the movie, drink, nor blanket. It’s the sweet,tasty treat you decide to indulge during your relaxation time. So why don’t you indulge with a bit of nutrition? The guilt won’t arise as the nutrition in these cupcakes will set you at ease.

 

No one will nor should shame you for this relaxing moment as you deserve it a time or two.

 

Link to Chickpea Spiced Cupcake Recipe

 

Ready to go fancy?

 

Garnish the cupcakes with Cinnamon Toasted Chickpeas! These will add an extra dimension and flavor to every bite.

 

 

Link to Cinnamon Toasted Chickpeas Recipe

 

 

 

 

Spring has sprung, which means picnics, porch parties, and BBQs are finally here. It’s time to show off your skills you perfected all winter long.

 

Here’s how to turn a bag of frozen beans into a crowd-pleasing dish at your next picnic or cookout.

Where do you find the finest beans of all? Of course, in your freezer. Use these delicious recipes to wow your family and friends.

 

Rebecca’s Scoop It All Up Bean Caviar

Take advantage of the social hour you planned by giving your guest this sweetly, tangy appetizer. Your guests will be surprised by the sweetness of flavors as the beans give it a nutty flavor. The hidden sweet corn will provide the prefect sweetness in every bite. Whip up this bowl of deliciousness in little time. But do make it an hour before as the flavors will meld together perfectly by arrival time.

 

LINK TO RECIPE

 

“Get Fresh” Red Bean Salad

Cool pasta salads are always a hit on a hot spring or summer day. This salad is freshly, delicious with little effort in making. The short ingredient list and preparation is appealing as it betters in flavor each day in the fridge. Prepare this salad the night before the gathering, so you can meld the flavors and relax the next morning.

 

LINK TO RECIPE

 

Mama’s Shut the Front Door Bean & Beer Bake

This tasty twist to a baked bean dish stirs together in little time. Just drop in a slow cooker until bubbles arise, then simmer until the gathering begins. The richness from the beer and bacon meld together perfectly with the beans and sauce. This dish is the perfect twist to your traditional baked beans as the texture is unique as so are the flavors. The guests will be asking for more.

 

LINK TO RECIPE

 

Soon-to-be-Your Favorite Lentil Chili

Chili is the ultimate side dish to have when the smoker, stove, or barbecue are cooking burgers and hot dog. This Soon-to-be-Your Favorite Lentil Chili has the perfect sweet and spicy flavors to serve alongside or as a topping. Let this simmer in your slow cooker for easy preparation and transportation. This will become the crowd-pleaser this season.

 

LINK TO RECIPE

 

 

 

We all use the same excuse: “There isn’t enough time in the day to make or eat healthy food.” But in reality, there are those who just manage their schedules better than you. And yes, we all have had one of “those” days. It often starts in the morning with breakfast, not having enough time to feed your body with healthy nutrition and snowballs from there, right?

Making the time and effort to manage your weekly schedule is one step closer to a healthy lifestyle. Your body needs the correct fuel and appropriate sleep restoration to be rejuvenated for each big day.

Here are some tips, tricks, and recipes to help you pursue a healthy, productive and guilt free week.

 

Meal Planning & Prep

In my kitchen, planning and batch cooking is the biggest time saver. Set aside a couple hours during the weekend to plan, shop, and prep for the coming week’s meals. It’s easier said than done but yields tremendous time and stress savings in the middle of our hectic week. 

 

Drink Your Nutrition

Smoothies are a great way that our whole family enjoys consuming their daily nutrients. Drink Prep is like Food Prep, use your planning and prep time each week or month to pre-cut and measure your ingredients. Simply grab a freezer bag, label it (this is key at our house!), fill it, and place in freezer. Each morning take an extra three minutes to blend all of those nutrient rich ingredients up and out the door you go!

 

Here are two healthy 13 Foods inspired smoothie recipes to begin a happy and healthy day:

 

Smooth Berry Chickpea Smoothie

Find recipe HERE!

 

Sweet Power Smoothie

Find recipe HERE!