Sweet Potato Humus

• 1 cup sweet potatoes, peeled and diced
• 1 can garbanzo beans (19oz), rinsed and drained
• 2 tbsp fresh squeezed lemon juice
• ¼ cup Tahini (sesame paste)
• 5 garlic cloves, roasted or raw
• 1 tbsp extra virgin olive oil
• ½ tsp cumin
• water

1. Steam or slow cook the sweet potatoes until soft.
2. Transfer cooked sweet potatoes to a food processor. Add garbanzo beans, lemon juice, Tahini, garlic (I used roasted), olive oil, cumin, and about 2 tbsp of water to start with.
3. Pulse the mixture until smooth, scraping down the sides of bowl and adding water to thin mixture if it seems too thick.
4. Adjust seasoning and serve with a drizzle of olive oil and don’t forget to sprinkle some paprika. Sweet Potato Hummus makes a perfect dip or spread.

Apples are nutritious and  low in calories An apple contains 8 mg of vitamin C, and the skin of the apple contains 50 percent the vitamin C an apple provides. A medium apple also contains 10 mg of calcium, which is necessary for strong bones, and 159 mg of potassium.

Peanut Butter

Though some people think peanut butter is high in fat and calories, it is packed with protein and other nutrients. A 2-tbsp. serving of peanut butter contains 188 calories, 16 g of fat, 8 g of protein and 2 g of dietary fiber. Peanut butter contains 4.3 mg, or 21 percent of the recommended daily value, of niacin and 15 percent of the recommended daily value for vitamin E.

Toasted Pumpkin Seeds

Ingredients

Process

• 2 tbsp. pumpkin seeds
• A splash of coconut oil

1. Preheat oven to 250 degrees Fahrenheit.
2. Clean the seeds by washing them under running water, and then dry them on papertowels.
3. Lightly oil a baking sheet.  Spread seeds over oiled baking sheet.
4. Bake seeds until they’re completely dried (at least 1 hour).  Shake the pan occasionally while seeds are baking.
5. To lightly brown the seeds, turn heat up to 350 and bake for approximately 5 more minutes.

Add tomatoes, jalapeños to add a different flavour