New Year, New Recipes

 In Compass Media Kitchen, Entertainment, Family, Health and Fitness, Home

It’s the start of a new year and, as usual, we all resolve to eat healthier and take better care of ourselves. Here are some recipes that are favorites of the Intelligent Fitness Demo Kitchen. They include healthy ingredients and taste good, which will help you keep that resolution.






15 oz. can chickpeas (drained and rinsed well)

1/4 cup fresh lemon juice

1/4 cup well stirred tahini

1 small clove garlic, minced

2 Tbsp. olive oil

1/2 tsp. ground cumin

1/2 tsp. salt

2-3 Tbsp. water

1/8 tsp paprika (optional for serving)

Drizzle of olive oil (optional for serving)


In a food processor, combine the tahini and lemon juice and process for 1 minute; scrape the sides and bottom of the bowl, then process for 30 seconds more. Add the oil, minced garlic, cumin, salt and lemon juice, and process for 30 seconds. Scrape side and bottom, and process another 30 seconds, or until well blended. Add half of the chickpeas and process 1 minute. Scrape sides and bottom of bowl. Add remaining chickpeas and process until thick and quite smooth, 1-2 minutes. Hummus may be too thick. Fix by turning on processor and slowly adding 2-3 Tbsp. of water until desired consistency. Taste for salt and adjust if needed.

Homemade Protein Bites


1/2 cup oats

1/2 cup peanut butter

1/4 cup honey

1/4 cup mini chips, nuts, etc.

3/4 cup vanilla protein powder




Mix all ingredients together and form into 12 bites.

Nutrition information per serving: 132 calories; 13 grams carbohydrate; 7 grams fat; 7 grams protein.

Recipe courtesy of Danielle Wirick, MS, CSCS, FMSC

Whole-Wheat Zucchini Bread


3 cups whole-wheat flour (try King Arthur’s white whole-wheat flour)

1 Tbsp. cinnamon

1 1/2 tsp. baking soda

1/4 tsp. baking powder

1/2 tsp. salt

3 eggs

3/4 cup butter, melted

1/2 cup honey

1 tsp. pure vanilla extract

3 cups zucchini, grated

1 cup nuts, chopped (optional)


Preheat oven to 325 degrees F. for large loaf pan. Blend the dry ingredients. Make a well (or hole) in the center and pour in the eggs, oil, honey and vanilla. Stir just until mixed – do not overmix.

Fold in the grated zucchini and chopped nuts if using. Pour batter into a greased loaf pan and bake 50-60 minutes or until a toothpick comes out clean in the top/center of the loaf.

Recipe courtesy of

New Year, New Recipes

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