Roasted Chickpeas (with flavor options)


When it comes to snacks are you a salty person or sweet?  Some folks will say, “why choose?” while others will have a definitive preference.  My snack preference tends to lean towards the salt side.  Chips, pretzels, crackers, come 4:00 can’t be anywhere for me to see.  That’s why today’s post is brilliant!  Roasted Chickpeas! You can make them salty or sweet depending on your preference AND chickpeas are such a great way to sneak fiber into your diet! They are low in fat, high in protein and only have around 30 calories per tablespoon depending on your flavorings!

Never in a million years would I have thought I would be making a post about chickpeas.  They’ve never been a pea that I have gravitated towards but things have changed!  I mean, I like chickpeas, or garbanzo beans in salads and hummus…but roasted? Never even crossed my mind.  

I noticed that in most recipes, the chickpeas are marinated in the seasonings of choice before roasting, but I prefer to roast them for awhile before I dump them in a bowl of “whatever” and pop them back in the oven to finish off. I find that when I do it this way, the chickpeas are less likely to overcook or have the seasonings burn.  No one wants to eat a burnt chickpea. Blah!

I’ve provided you with a simple master recipe for roasting and some of our favorite flavors to get you started.  It’s really an endless list of what you can do with them.  Get creative!




Yield: 8 Servings

Roasted Chickpeas

10 minPrep Time:

45 minCook Time:

55 minTotal Time:

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  • 2 cans chickpeas (garbanzo beans) or about 4 cups cooked chickpeas from dried beans
  • 2 tablespoons olive oil
  • Seasonings of your choice (see below for suggestions)


  1. Preheat oven to 400 degrees.
  2. Prepare the beans for roasting by draining and rinsing them, then letting them dry on a towel until most of the excess moisture is absorbed.
  3. Spread on a baking sheet lined with parchment paper or a silicone baking mat.
  4. Roast the chickpeas in the oven for 30 minutes or until they are starting to get crunchy, stirring the beans every 15 minutes to ensure even cooking.
  5. Remove from the oven and dump into a large bowl.
  6. Immediately (while beans are still hot), toss with olive oil and seasonings of your choice (below).
  7. Spread beans back on the baking sheet and place beans back in the oven and cook 15 more minutes, stirring every 5 minutes or so.
  8. Serve hot or at room temperature.


Honey Cinnamon - 1 teaspoon cinnamon, a pinch nutmeg, 1/4 teaspoon sea salt, 2 tablespoons honey

Garlic Parmesan - 1/4 cup grated Parmesan cheese, 1 teaspoon garlic powder or 2 cloves fresh minced garlic, 1/4 teaspoon fresh cracked pepper, 1/2 teaspoon sea salt

Southwest Blend - 1/2 teaspoon chile powder, 1/2 teaspoon smoked paprika, 1/2 teaspoon garlic powder, 1/2 teaspoon cumin, 1/4 teaspoon fresh cracked pepper, 1/2 teaspoon sea salt, pinch cayenne (optional)

Buffalo Sauce (I like Frank's) - 8 Tablespoons buffalo sauce, 1/2 teaspoon sea salt


Slow Cooker Chicken Enchilada Soup


I love getting requests for recipes.  I have had three requests for this particular one so…Chicken Enchilada Soup is here!  Made in the slow cooker so you can just throw everything in that morning and off to work you go!  Usually a comforting food for this time of year BUT it’s currently 64° here in upstate New York.  Very odd for us.  Still easy and very delicious even if it is not soup weather outside.

Normally I make this with chicken breast that I just throw in the slow cooker along with everything else but all I had was ground chicken so I browned that in a skillet first then threw it in the slow cooker.  This was the first time I have tried it this way and it was still delicious.  I think I like the shredded chicken breast better but that’s because I do not have to stand and brown the meat.  I can just throw it all in and go.

I also cheated and used jarred enchilada sauce.  You can certainly make your own if you have a recipe you like.  I usually try to avoid canned or jarred things but I love this one.  Also, the recipe calls for black beans.  The ones I used, I previously soaked, cooked and froze for later use.  I put them in the slow cooker still frozen and it turned out fine.  Same with the corn.  Instead of canned, I used frozen organic sweet corn.

Pair this soup with some warm cornbread or tortilla chips and you have yourself a warm, cozy, easy meal as soon as you walk in the door!tacosoup1

Yield: 6 Servings

Slow Cooker Chicken Enchilada Soup

10 minutes of prep time and you have a warm, comforting soup!

10 minPrep Time:

8 hrCook Time:

8 hr, 10 Total Time:

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  • 1 lb boneless skinless chicken breasts
  • 2 cups chicken stock
  • 1 1/4 cup enchilada sauce, homemade or store-bought
  • 2 cans black beans, rinsed and drained or dried beans that have been soaked and cooked
  • 1 can diced tomatoes, with juice
  • 1 large can whole-kernel corn, drained or frozen corn
  • 1 (4-ounce) can diced green chiles, optional
  • 2 cloves garlic, minced
  • 1 white onion, diced
  • 1 teaspoon ground cumin
  • 1 teaspoon salt, or to taste
  • Optional garnishes: avocado, shredded cheese, sour cream, tortilla strips/chips, olives


  1. Add all ingredients to a slow cooker, and stir to combine.
  2. Cook for 3-4 hours on high heat or 6-8 hours on low heat, until the chicken is cooked through.
  3. Use two forks to shred the chicken.
  4. Serve warm with garnishes


21 Day Fix: 1 R, 2 Y


Healthier Turkey Salad


Looking for something to do with some of that leftover turkey from Thanksgiving?  Look no further than this healthy turkey salad!  Colorful, tangy and sweet and filled with fruits, it will brighten any sandwich, salad or cracker but not leave you feeling like you just ate (and gained) Thanksgiving once again.  I am all for Thanksgiving leftovers but by the third time I have eaten them, I need something new. The ingredients in this turkey salad are ones that you should already have on hand.

This recipe is an adaption of about three different chicken salad recipes.  As I have stated many times before, I loathe mayo so that was the first ingredient to go.  What left is the combination of the best things from each of the recipes.  Don’t care for Greek Yogurt?  You can add the mayo back in.  Just be aware it no longer is healthier.  Lots of different fruits can be added if you don’t care for apples or cranberries.  Think grapes and raisins.  Same goes for the nuts.  Pecans, walnuts or hazelnuts can be substutited or even left out all together.

I recommend making this salad either in the morning or the night before.  You are going to want some time for the flavors to “mingle.”  It’s great to out out with dinner rolls for people to snack one throughout the day or if they need something quick to grab.


Serving Size: 1/2 cup

Healthier Turkey Salad

A Healthier turkey salad that uses the leftovers from holiday dinners.

10 minPrep Time:

10 minTotal Time:

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  • 2 cups cooked, shredded turkey
  • 1/2 cup diced celery
  • 1/4 cup sliced almonds
  • 1/2 cup dried cranberries, roughly chopped
  • 1/2 cup diced apple chunks
  • 1/2 cup Greek Yogurt
  • 1/8 cup apple juice
  • 1 Tbsp honey
  • 1 tsp apple cider vinegar
  • 1 tsp Dijon mustard
  • 1/2 tsp onion powder
  • Salt and freshly ground black pepper to taste


  1. In a large mixing bowl toss together shredded turkey, celery, almonds, dried cranberries and apples. In a separate mixing bowl whisk together all remaining ingredients until well blended.
  2. Pour dressing mixture over turkey mixture and stir to coat.
  3. Serve on sliced bread, leafy greens, rolls or crackers.
  4. Store in the refrigerator.


21 Day Fix: 1 R, 1/2 P, 1/2 B, 1 tsp



Oatmeal Pumpkin Chocolate Chip Cookies


I know, pumpkin season is technically over but I had a request for a healthier pumpkin chocolate chip cookie and I have a good one so I figured I would just post it here.

It’s two things that just go together like peas and carrots or peanut butter and jelly.  Pumpkin and Chocolate.  Truthfully, there’s not much that chocolate doesn’t go with.  That’s the beauty of chocolate.  The majority of pumpkin chocolate chip cookies are “cakey.”  By that, I mean they have that spongy, cakey like texture to them.  These oatmeal pumpkin chocolate chip cookies are moist, sweet and loaded with chocolate chips and rich pumpkin flavor and they come out more on the chewy side.  AND….You just need 5 ingredients plus spices!

Pumpkin, oats, maple syrup, chocolate chips, a little coconut oil and some seasonings everyone has is all it takes to whip up a batch of these.


My kids…and maybe myself, devoured the 2 dozen in three days.  They ate them for breakfast and for snack.  I just ate them.  Hey, they fit into my diet so no judging.

You will need some quick oats to make these. Have no fear if you only have rolled oats or old fashioned.  You can make your own quick oats from regular old-fashioned oats by pulsing them up for a few seconds in your food processor.  Easy Peasy!


Serving Size: 2 cookies

Oatmeal Pumpkin Chocolate Chip Cookies

Easy to make, totally satisfying and full of pumpkin-chocolate chip yumminess. Can be made gluten free, vegan and clean.

15 minPrep Time:

10 minCook Time:

25 minTotal Time:

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  • Dry ingredients:
  • 2½ c quick oats (Gluten Free if needed)
  • 1¼ tsp cinnamon
  • ¼ tsp ground ginger
  • ¼ tsp nutmeg
  • ¼ tsp salt
  • Wet ingredients:
  • ? c pure canned pumpkin (not pumpkin pie filling)
  • ½ c maple syrup
  • 2 Tbs melted coconut oil
  • 1 tsp pure vanilla
  • 2/3 cup chocolate chips (your favorite kind, I used dark chocolate)


  1. Heat the oven to 375.
  2. Line a cookie sheet with parchment paper or a baking mat.
  3. Stir the dry ingredients together in a medium bowl.
  4. Stir the wet ingredients together in a medium bowl, then stir in the dry ingredients.
  5. Fold in the chocolate chips.
  6. Drop by 1 1/2 tablespoon fulls onto the cookie sheet, or use a cookie scoop.
  7. The cookies don't spread much during baking, so flatten them slightly with your palm if you wish. You should be able to get 12 cookies per baking sheet.
  8. Bake 10-12 minutes, then remove to a rack to cool completely.


**Make your own quick cooking oats by pulsing regular old fashioned oats in a food processor or blender for a few seconds!**

21 Day Fix= 2 cookies = 1 Y, 1 tsp