CWC Food Chopper Recipes for a Healthy Lifestyle

Embracing a healthy lifestyle often involves incorporating nutritious and delicious foods into your diet. A food chopper, particularly a CWC food chopper, can be an invaluable tool in preparing a variety of healthy recipes quickly and efficiently. This article explores a range of recipes you can create using a food chopper, focusing on nutrient-rich ingredients and easy preparation methods.

Homemade Peanut Butter

Skip the store-bought peanut butter loaded with soy and palm oils, not to mention sugar. Homemade peanut butter is incredibly easy to make and far healthier.

Ingredients:

• 16 ounces of dry roasted peanuts (Spanish peanuts are ideal due to their higher oil content)

Instructions:

1. Add peanuts to the bowl of a food processor or high-speed blender.
2. Secure the lid and start pulsing the peanuts until they are coarsely chopped.
3. Blend for one minute, then remove the lid and scrape down the sides.
4. Secure the lid once more and blend again until smooth and creamy, an additional minute or two.

Pour the peanut butter into a glass-sealed jar or plastic container with a tight-fitting lid and place it in the refrigerator. Homemade peanut butter can last for 3 to 6 months in the refrigerator or 1 month if stored in a cool, dark place like a pantry. If the oil separates, simply stir until it is well blended and smooth. A smaller sized food processor is recommended for this recipe, around 5-cup, or double the amount of peanuts if using a 7 or 8 cup processor. A high-speed blender like Ninja or BlendTech will work just as well.

Peanut butter is high in healthy fats and high-quality protein, has no cholesterol, and is a good source of biotin, copper, niacin, folate, thiamine, phosphorus, vitamin E, manganese, and magnesium.

Overnight Oats

A simple and nutritious breakfast option that requires minimal effort.

Read also: Healthy food access with Highmark Wholecare explained.

Ingredients:

• Oats
• Milk
• Maple syrup
• Vanilla

Instructions:

1. Combine oats, milk, maple syrup, and vanilla in a mason jar or bowl.
2. Refrigerate for at least 6 hours and up to 4 days.

Falafel

A Middle Eastern staple made healthier with homemade preparation.

Ingredients:

• Dried chickpeas (soaked overnight)
• Chickpea flour
• Baking soda
• Oil (for frying or baking)

Instructions:

1. Transfer the falafel mixture to a bowl and add the chickpea flour and baking soda.
2. Use your hands, an ice cream scoop, or a falafel scoop to form the falafel into balls or patties. If the mixture is too wet, add another tablespoon of chickpea flour.

How to Pan Fry Falafel:

1. Heat a few tablespoons of oil in a pan on medium-high heat.
2. Fry the falafel until golden brown.

How to Bake Falafel:

1. Pre-heat your oven to 425F.
2. Lightly oil a baking sheet.
3. Place the falafel on the baking sheet, lightly spray or brush the top side with oil, and bake for 25-30 minutes, flipping halfway through. You can also bake them on parchment paper or a silicone mat without any oil.

Sautéed Greens

A quick and easy way to incorporate leafy greens into your diet.

Ingredients:

• Oil
• Onion
• Garlic
• Greens (such as spinach, kale, or chard)
• Butter

Instructions:

1. In a 12-inch straight-sided sauté pan, heat the oil over medium-high.
2. Add the onion and sauté, stirring often, for 3 minutes, or until golden.
3. Turn the heat to medium, stir in the garlic, and cook for 30 seconds.
4. Turn the heat back to medium-high and quickly stir in the greens a handful at a time. As each batch wilts down, add more.
5. Sauté and stir the greens for 1 minute, or until wilted and tender but still bright colored.
6. As you pull them off the heat, swirl in the butter so it barely melts.

Nut-Based Snacks

Nuts are a great source of healthy fats, fiber, and essential nutrients.

Ingredients:

• Various nuts (walnuts, pistachios, Brazil nuts, cashews, almonds, pecans)
• Optional: Splenda or other sweetener

Instructions:

1. Place all ingredients except Splenda in a food processor.
2. Add sweetener or alternative, a little at a time, tasting in between.

Nuts can be enjoyed in various ways: as a snack, tossed in a salad, swirled into a smoothie, whipped to make a cream sauce, or spread on a cracker. It is important to enjoy a variety of nuts and seeds to capitalize on the health benefits and versatility.

Specific Nut Benefits:

• Walnuts: Excellent source of anti-inflammatory omega-3 essential fatty acids, rich in antioxidants, manganese, copper, molybdenum, and biotin.
• Pistachios: Great source of protein, fiber, and heart-healthy fats. Shelling them can have a soothing, calming effect.
• Brazil nuts: Packed with selenium, important for reproductive health, thyroid function, mood improvement, and anxiety reduction.
• Cashews: Rich in copper and magnesium, versatile for making cheese, cream sauce, and milk alternatives.
• Almonds: Contain vitamin E, magnesium, calcium, and folate, and are high in monounsaturated fat.
• Pecans: Contain 19 different vitamins and minerals, antioxidants, and monounsaturated fats.

Chocolate Treats

Dark chocolate can be a healthy indulgence when consumed in moderation.

Read also: Healthy Eating on the Run

Ingredients:

• Quality dark chocolate (75-95% cacao)
• Optional: Turmeric, cardamom, ginger

Instructions (for Truffles):

1. Take a small spoonful of the mixture into your hand and roll it into a round ball, approximately half an inch in diameter, and place it on baking parchment on a tray.
2. Repeat until all the mixture has been rolled.
3. Melt the chocolate in a bowl.
4. Using a spoon, dip the truffles into the melted chocolate before returning to the tray again.
5. Repeat until all the truffles have been covered in chocolate.

Dark chocolate contains polyphenols that can improve mood, act as a probiotic in your gut, and help your heart health. It may also stimulate your brain to help you be more alert and attentive. Cacao is the purest form of chocolate, containing more than 300 compounds, including protein, fat, carbohydrates, fiber, iron, zinc, copper, calcium, and magnesium.

Pumpkin-Based Recipes

Pumpkin is a versatile and nutritious ingredient that can be used in a variety of healthy dishes.

Creative Ways to Use Pumpkin:

• Smoothies: Combine pumpkin with water, milk, protein powder, banana, spinach, flaxseed, and spices.
• Yogurt: Blend pumpkin with yogurt, chia seeds, and stevia.
• Soup: Add pumpkin puree and coconut milk to create a creamy soup.
• Stuffed Pumpkin: Fill a pumpkin with grains, vegetables, and protein.
• Chili: Add pumpkin to chili for extra creaminess and richness.
• Muffins: Bake pumpkin muffins, such as gingerbread muffins.
• Pancakes and Waffles: Add pumpkin to your batter for added benefit and taste.
• Roast the Seeds: Roast pumpkin seeds for a healthy snack.
• Pumpkin Seed Butter: Combine pumpkin seeds in a food processor until smooth and spreadable, adding maple syrup or coconut oil, cinnamon, and sea salt for flavor.

Pumpkin is rich in fiber, antioxidants, minerals, and vitamins A, C, and E. It is an excellent source of natural polyphenolic flavonoid compounds such as beta-carotenes, lutein, and zeaxanthin.

Healthy Dressings and Spreads

Creating your own dressings and spreads allows you to control the ingredients and avoid unhealthy additives.

Examples:

• Coconut Oil and Honey Dressing: Process coconut oil and honey in a food processor until combined.
• Nut and Olive Spread: Combine nuts, olives, and garlic in a food processor until crumbly, then add olive oil until smooth.
• Cranberry Vinaigrette: Puree shallot, cranberries, olive oil, vinegar, walnut oil, thyme, honey, salt, and pepper in a food processor or blender.

Other Recipes

• Oats: Oats can be enjoyed in various ways, with toppings such as fruit, nuts, seeds, spices, and pumpkin.
• Turkey and Grain Skillet: Cook turkey and onion in a skillet, then stir in tomatoes, grain, and water/broth.
• Tuna and Bean Salad: Combine tuna, beans, and tomatoes, and season with salt and pepper.
• Roasted Beets: Roast beets and top with cheese and nuts.
• Cashew and Dried Fruit Bites: Pulse together cashews, dried fruit, vanilla, and salt in a food processor.

Read also: Mobile Dining Revolution

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