Healthy Recipes to Keep You Fit and Fabulous

Posts tagged ‘tomato’

Hummus- Nature’s Gift. Recipe: Hummus and Tomato Wrap

I can fully remember my first encounter with hummus.  I was about 9-years-old, and one of my mom’s best friends was on a health-nut kick.  One of her newest discoveries was hummus.  Because her new diet seemed so weird to me as a fat little kid who ate nothing but Happy Meals and Ho-Ho’s, I was immediately disgusted by the stuff.  Now, however, I’m singing a whole different tune about my friend, the garbanzo bean.  Because I’m really not big on meat (no, I’m not a vegetarian, but I might as well be, because sometimes meat really just grosses me out) hummus has become one of my favorite meat-replacements.  The brand I usually eat is Sabra, and it comes in a variety of different flavors that would all be great for this wrap.  Try them all and figure out which one is your favorite!  As nice as it is to have already-made products, my goal is to one day find the mythical Tahini (most important ingredient when making hummus, it’s sesame seed paste) at the grocery store and finally make my OWN hummus! This is a little recipe for a healthy, filling lunch that I make when I’m really busy or just about to run out the door.  It can also be a great mid-day snack! It comes in at roughly 200 calories.

Hummus and Tomato Wrap

Servings: 1


1 tablespoon Sabra Classic Hummus

1 6-inch Whole Wheat tortilla

1/2 cup alfalfa sprouts

3 tomato slices

1 tablespoon reduced-fat Feta cheese

salt and pepper

Balsamic vinegar for drizzling


Lay tortilla on a plate.  Spread with hummus.  Lay tomato slices down the middle.  Sprinkle with salt and pepper.  Place alfalfa sprouts on top of tomatoes, sprinkle with feta cheese, and drizzle with Balsamic vinegar.  Fold sides towards the middle, like a soft taco, and cut into 2 halves.

My Favorite Meal: Eggplant Parmesan

My favorite meal of all time is definitely eggplant parmesan.  No matter what Italian restaurant I go to, I can’t seem to steer myself away from ordering it!  However, frying up a vegetable doesn’t exactly count in the healthy eating department.  I still love the taste of eggplant even when it isn’t fried, so I decided to invent a healthy version of my favorite meal.

Healthy Eggplant Parmesan

Servings: 4


2 large eggplants, peeled and sliced into rounds

2 cups of your favorite healthy tomato sauce (meaning no added sugar or cheese),

OR use my Simple, Cheap Tomato Sauce recipe (see previous post)

1/3 cup grated Parmesan cheese

2/3 cup Fat-Free Shredded Mozzarella cheese

1/2 teaspoon dried basil

1/2 teaspoon dried oregano

1/2 teaspoon salt

1/2 teaspoon black pepper

1/2 teaspoon garlic powder

You will need a 9X9 baking dish


Preheat oven to 375 degrees. If using my Simple, Cheap Tomato Sauce recipe, make this ahead of time and set aside.  After peeling and slicing the eggplant into rounds, pre-heat an indoor grill (or use your outdoor grill).  Spray each slice with Pam or non-stick spray.  Sprinkle the slices with salt, pepper, oregano, basil and garlic powder. Grill the rounds in batches (not overlapping), about 1 1/2 minutes on each side, until tender.  Remove from grill.

In a baking dish, pour about 1/4 cup of the tomato sauce in the bottom of the pan and spread around evenly.  Working in layers, place as many eggplant rounds in the bottom of the pan as you can without overlapping them.  Top with another 1/4 cup of sauce, sprinkle with some of the Parmesan cheese, and then a sprinkle of Mozzarella cheese.  Repeat this process in layers until you have used up all your ingredients (should make about 3 layers).

Bake for 15-20 minutes, until cheese is melted and bubbly.  Serve over whole-wheat pasta and a sauteed vegetable on the side.


How TO: Make a Simple, Cheap Tomato Sauce

I think many people assume that you have to be an Italian grandmother to make an amazing tomato sauce.  I’m here to tell you that’s not true!  I have several recipes for different pasta sauces, including basic marinara, bolognese, and even a vegetable bolognese (all to be posted in the future!) However, since I know that many college-age kids (and adults, too) don’t always have a wealth of ingredients hanging around in their pantries or fridges, I want to show you how to take a 79-cent can of plain Tomato Sauce and turn it into a flavorful sauce to be used on any kind of pasta or Italian dish of your choice.  This can be used just how it is, or it can be a building block for a more complex sauce.


1 12-oz can of plain Tomato Sauce

1/3 of an onion, chopped

3 garlic cloves, chopped

1 tablespoon dried basil

1/2 tablespoon dried oregano

1/2 teaspoon red pepper flakes

1 teaspoon salt

1/2 teaspoon black pepper

Drizzle of Extra Virgin Olive Oil

1 splash of dry white wine


In a pot, heat the Extra Virgin Olive Oil over medium-heat.  After the pot is heated, throw in the diced onion.  Allow the onion to cook for about 4 minutes, until translucent, being sure to move them around frequently with a spatula.

Throw in the chopped garlic.  Let this cook for a minute, until the garlic is fragrant (careful, it burns fast!)

Next, add a healthy splash of white wine (around 3 tablespoons).

Move the onions and garlic around in the white wine with a spatula, scraping up any brown bits on the bottom of the pan.  After most of the alcohol has cooked out of the wine (about 2 1/2 minutes), pour in the can of tomato sauce.

Add the basil, oregano, pepper flakes, salt and pepper.  Let this simmer on medium-low heat for about 10 minutes, stirring occasionally.

That’s it!

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