Intentional Hospitality

Appetizers + Snacks

BBQ Roasted Chickpeas Recipe

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BBQ Roasted Chickpeas recipe is a simple to make a healthy snack, full of sweet bbq flavor and the best part is they are protein packed, gluten-free, dairy-free, and sugar-free!

roasted chickpeas in a bowl

Move over popcorn and nuts, a new snack is in town. This roasted chickpeas recipe is inexpensive, simple to make and packed with disease-fighting nutrition. Chickpeas provide a variety of vitamins and minerals, as well as fiber and protein.

A 1-ounce (28-gram) serving provides the following nutrients:

  • Calories: 46
  • Carbs: 31 grams
  • Fiber: 2 grams
  • Protein: 3 grams
  • Folate: 12% of the RDI
  • Iron: 4% of the RDI
  • Phosphorus: 5% of the RDI
  • Copper: 5% of the RDI
  • Manganese: 14% of the RDI

According to Healthline.comChickpeas have several characteristics that may help reduce the risk of several chronic diseases.

Heart Disease

Chickpeas are a great source of several minerals, such as magnesiumand potassium, which have been studied for their potential to boost heart health (1, 22, 23).

This is because they may help prevent high blood pressure, which is a major risk factor for heart disease.

Additionally, the soluble fiber in chickpeas has been shown to help reduce triglyceride and “bad” LDL cholesterol levels, which may increase heart disease risk when elevated (16, 24).

In one 12- week study, 45 people who ate 728 grams of chickpeas per week significantly reduced their total cholesterol levels by an average of almost 16 mg/dL (21).

Cancer

Including chickpeas in your diet on a regular basis may help reduce your risk of certain types of cancer.
First, eating chickpeas may promote the body’s production of butyrate, a fatty acid that has been studied for its potential to reduce inflammation in colon cells, possibly decreasing the risk of colon cancer (16, 25).
Furthermore, chickpeas are a source of saponins, which are plant compounds that may help prevent the development of certain cancers. Saponins have also been studied for their role in inhibiting tumor growth (16, 26, 27).
Chickpeas also contain several vitamins and minerals that may lower your risk of cancer, including B vitamins, which may be responsible for reducing the risk of breast and lung cancer (28, 29, 30).

Diabetes

Chickpeas have a few properties known to support blood sugar control, and thus may help prevent and manage diabetes.
The fiber and protein in chickpeas help prevent your blood sugar levels from rising too quickly after eating, which is an important factor in diabetes management (5, 10, 16, 31).
Additionally, their low glycemic index (GI) makes them appropriate for those with diabetes, as they are unlikely to lead to blood sugar spikes (16, 32, 33).
They’re also a source of several vitamins and minerals that have been found to reduce the risk of type 2 diabetes, including magnesium, B vitamins and zinc (1, 34, 35, 36).
 

With all this goodness it’s easy to see that we need to add more chickpeas to our diets. One great way is snacking on them like nuts or popcorn when you make this BBQ Roasted Chickpeas recipe.

roasted chickpeas on a bowl

For more delicious roasted nut recipes be sure and visit my Sweet & Spicy Roasted Cashews.

roasted cashews in a bowl

BBQ Roasted Chickpeas Recipe

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BBQ Roasted Chickpeas Recipe

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Description

BBQ Roasted Chickpeas recipe is a simple to make a healthy snack, full of sweet bbq flavor and the best part is they are protein packed, gluten-free, dairy-free, and sugar-free!

Scale

Ingredients

1 15 oz can chickpeas

1 tablespoon extra virgin olive oil

BBQ Seasoning Mix

1/4 cup finely ground coffee
1/4 cup brown sugar
2 tablespoons chili powder
1 tablespoon paprika
1 tablespoon black pepper
2 tablespoons salt
1 tablespoon onion powder
1 tablespoon garlic powder
1 teaspoon cocoa powder
1/2 tablespoon cayenne ~ or more

Instructions

  1. Preheat oven to 400 degrees F.
  2. Line a baking sheet with parchment paper and set aside
  3. Rinse and thoroughly dry the chickpeas. It is best to place the chickpeas on paper towels and pat until they are almost dry.
  4. In a small bowl, mix together all the ingredients to the bbq seasoning mix. You will have extra seasoning so I suggest placing in a jar with a tight lid to use next time.
  5. Place the chickpeas in a large dry bowl and drizzle the olive oil over them. Toss until they are completely covered.
  6. Add 2 tablespoons of the bbq seasoning mix, lightly toss to coat.
  7. Place coated chickpeas on parchment lined baking sheet
  8. Roast in 400-degree oven for 35 minutes. Set your timer every 15 minutes to gently stir the chickpeas while roasting.  Ovens vary so when the desired roasting is done, remove and allow to cool.
  9. Store in an airtight container for up to 1 week

Keywords: roasted chickpeas recipe

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Sweet & Spicy Roasted Cashews

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Sweet & Spicy Roasted Cashews are a delightful appetizer, snack or gift to give that is quick and easy to make. The best part is these cashew nuts are good for you, gluten-free and vegan.

roasted cashews on pan

Are Cashews Good For You?

According to Livestrong Cashews offer several health benefits, although many avoid eating them because of their fat content. The fact is that cashews contain less fat than many other nuts, and what they do contain is primarily unsaturated fat. Unsaturated fats can help lower cholesterol levels and improve heart health. Along with delivering healthy fats, cashews have a positive impact on your health in several other ways.

roasted cashews in a bowl

Cashew Nutrition Facts

  • 155 calories
  • 9.2 grams carbohydrates
  • 5.1 grams protein
  • 12.3 grams fat
  • 0.9 gram fiber
  • 0.6 milligram copper (31 percent DV)
  • 0.5 milligram manganese (23 percent DV)
  • 81.8 milligrams magnesium (20 percent DV)
  • 166 milligrams phosphorus (17 percent DV)
  • 9.5 micrograms vitamin K (12 percent DV)
  • 1.6 milligrams zinc (11 percent DV)
  • 1.9 milligrams iron (10 percent DV)
  • 0.1 milligram thiamine (8 percent DV)
  • 5.6 micrograms selenium (8 percent DV)
  • 0.1 milligram vitamin B6 (6 percent DV)
  • 185 milligrams potassium (5 percent DV)

Cashews nutrition also contains some vitamin E, niacin, folate, pantothenic acid and calcium.

roasted cashews on pan

For these roasted cashews, I like to use the flavor of butter to go along with the maple syrup. I did this by using Nutiva Organic Coconut Oil with Butter Flavor

roasted cashews in bowl

For another yummy roasted appetizer try my BBQ Roasted Chickpeas They are a simple to make, healthy snack, full of sweet bbq flavor and the best part is they are protein packed, gluten-free, dairy-free, and sugar-free!

BBQ Roasted Chickpeas in bowl
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Sweet & Spicy Roasted Cashews

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Description

Sweet & Spicy Roasted Cashews are a delightful appetizer, snack or gift to give that is quick and easy to make. The best part is these cashew nuts are good for you, gluten-free and vegan.

Scale

Ingredients

  • 2 cups raw cashews
  • 4 teaspoons butter flavored  coconut oil melted and warmed
  • 3 tablespoons maple syrup
  • 2 teaspoons brown sugar
  • 1 teaspoon pink Himalayan salt divided
  • 1/2  teaspoon cayenne red pepper ground
  • 1 1/2 tablespoons fresh rosemary finely chopped and divided

Instructions

  1. Preheat oven to 375F
  2. In a mixing bowl add the raw cashews, warmed coconut oil, maple syrup, brown sugar, 1/2 teaspoon salt, cayenne pepper, and 1 tablespoon rosemary, whisk well. Then toss over nuts and stir until they are evenly coated with mixture.
  3. Roast nuts on a parchment paper lined sheet pan for about 10 minutes, stirring and turning pan 1/2 way through roasting. Then roast for another 7 minutes or until golden brown.  I set my timer and checked them every minute until they were brown and caramelized. Be careful they can go from golden to dark fast!
  4. Immediately after removing the cashew nuts from oven, sprinkle with remaining salt and fresh rosemary. Allow to cool one minute then give them a stir. Allow to cool another minute or so and then lift the parchment paper with the nuts on it and break apart any nuts sticking together.
  5. Serve slightly warm or at room temperature. Store in a covered container for up to a week.

Keywords: roasted cashews

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Vegetable Spring Rolls with Peanut Sauce

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Vegetable spring rolls with peanut sauce are a delicious and easy way to get a rainbow of veggies all wrapped up into one eye-popping meal.

The great thing about spring rolls is you can make them any way that suits your diet. They can be vegetarian, keto, FODMAP friendly, gluten-free, or paleo, whatever suits your desire. Spring rolls are a fantastic way to wrap up great nutrition for an appetizer or a meal. These Vegetable spring rolls with peanut sauce pack a good for you punch in every bite.

Vegetable Spring Rolls, Eat The Rainbow

try of vegetables or spring roll
  • Mint – antioxidants + calms the stomach
  • Cilantro – Vitamin C + antioxidants
  • Bell Pepper – vitamin C, carotenoids + fiber
  • Mango – vitamin C, fiber + antioxidants
  • Carrot – beta carotene + vitamin A
  • Basil – magnesium + vitamin K
  • Watermelon Radish – fiber + vitamin C

Why Are Spring Rolls Clear?

Spring roll wrappers are made from a paste of rice flour and water that is stamped into bamboo mats and dried. The rice paper wrappers are so thin they are translucent which means when dried they are brittle and delicate. For these Vegetable Spring Rolls with Peanut Sauce I used Three Ladies Brand rice papers.

What Is A Watermelon Radish?

The watermelon radish is a member of the mustard family, which includes arugula, broccoli, and turnips. The radish has an edible round white root with a green stem and leaves. Inside the flesh is rimmed in white with a dark pink circular pattern, resembling a watermelon; hence it’s named. 

You will enjoy the radish’s crisp, sweet, mildly peppery taste. When picking out watermelon radishes, select those that are firm, without bruises or cracks. Keep them in the refrigerator vegetable drawer until ready to use. 

watermelon radish

How To Roll A Rice Paper Spring Roll

  • Clear a workspace on your counter or work on a large cutting board.
  • Layout a damp dish towel on the surface to work on.
  • Fill a pie pan large enough for your rice paper to completely fit in with warm water and submerge one wrapper in the water for 15 to 20 seconds.
  • Rub it with your hand, flip it, and rub the other side, leaving it in the water just long enough to make sure the whole rice paper wrapper gets wet. It will still feel slightly firm when you pull it out of the water, but it will continue to soften some. It takes some practice to figure out what the right amount of firmness feels like. If you leave the wrapper in the water for too long it will start sticking to itself and get too soft for you to work with. 
  • Lay the rice paper wrapper out on the flat damp towel and place ingredients in the bottom third of the wrapper.
  • Be sure and place the prettiest items on the bottom since they will show on the outside of your spring roll. Layer the ingredients so you get a little bit of every ingredient in each bite. Don’t overstuff the roll, you need to leave enough space on all sides to wrap it up. 
spring roll wrapper and vegetables
  • Carefully pulling the edge of the rice paper closest to you, wrap up and over the filling, tucking it under a little bit to pull the ingredients closer together.
  • Gently pull the left side of the wrapper over the middle, and then the right, to close up the ends of the roll, similar to a burrito roll.
  • Roll it up away from you, continuing to gently tuck the filling in tighter as you go. The tucking helps the roll keep a nice shape.

For more Asian inspired dishes be sure and try my Asian Noodles Lao Gan Ma. They are absolutely the best Asian noodle recipe I have ever tried, better than takeout or even some fancy restaurant. The dish has layers of sweet spicy flavors that develop a sauce you will be willing to lick the pan for.

Asian noodles Lao Gan Ma
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Vegetable Spring Rolls with Peanut Sauce

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Description

Vegetable spring rolls with peanut sauce are a delicious and easy way to get a rainbow of veggies all wrapped up into one eye-popping meal.

Scale

Ingredients

7 spring roll rice papers

A quarter of each, yellow, red, green and orange pepper, seeded and sliced in thin strips

2 small rainbow carrots, peeled and julienne cut

3 small watermelon radishes sliced with a mandolin (carefully)

1 ripe mango, peeled and cut into small cubes

8 ounces cooked rice noodles

1 small bunch of cilantro

1 small bunch of basil

1 small bunch of mint

Peanut Sauce

1/2 cup salted natural peanut butter, no sugars added

1 tablespoon soy sauce

1 tablespoon brown sugar

1/2 medium lime, juiced

1 clove garlic minced

1 teaspoon fresh grated ginger

1 teaspoon  Sambal Oelek Chili Paste

hot water to thin as needed

Instructions

Peanut Sauce

Add all ingredients into a mixing bowl except the water. Whisk together until creamy and smooth. If needed add warm water a tablespoon at a time until desired consistency is achieved. Set aside

Spring Rolls

Prepare all vegetables and fruit as directed, place all together in preparation for rolling.

Fill a cookie sheet 1/2 way with warm tap water.

See notes* for detailed rolling instructions – Submerge one rice paper in water to soften for about 20 seconds then lay on a damp towel, fill and roll.

Serve with Peanut Sauce

Notes

  • Clear a workspace on your counter or work on a large cutting board.
  • Layout a damp dish towel on the surface to work on.
  • Fill a pie pan large enough for your rice paper to completely fit in with warm water and submerge one wrapper in the water for 15 to 20 seconds.
  • Rub it with your hand, flip it, and rub the other side, leaving it in the water just long enough to make sure the whole rice paper wrapper gets wet. It will still feel slightly firm when you pull it out of the water, but it will continue to soften some. It takes some practice to figure out what the right amount of firmness feels like. If you leave the wrapper in the water for too long it will start sticking to itself and get too soft for you to work with.
  • Lay the rice paper wrapper out on the flat damp towel and place ingredients in the bottom third of the wrapper.
  • Be sure and place the prettiest items on the bottom since they will show on the outside of your spring roll. Layer the ingredients so you get a little bit of every ingredient in each bite. Don’t overstuff the roll, you need to leave enough space on all sides to wrap it up.
  • Carefully pulling the edge of the rice paper closest to you, wrap up and over the filling, tucking it under a little bit to pull the ingredients closer together.
  • Gently pull the left side of the wrapper over the middle, and then the right, to close up the ends of the roll, similar to a burrito roll.
  • Roll it up away from you, continuing to gently tuck the filling in tighter as you go. The tucking helps the roll keep a nice shape.

Keywords: vegetable spring rolls

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Cinnamon Peanut Butter Stuffed Dates

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Cinnamon Peanut Butter Stuffed Dates are the perfect quick snack when you are craving something sweet and good for you.

stuffed dates

What Are Dates

Dates grow on large trees called date palms. They are native to the Middle East and have been a part of the region’s cuisine for generations. Dates grow in large clusters, kind of like bunches of grapes, which hang higher than fifty feet off the ground. 

To harvest dates someone must climb up the distance of tall palms, which can grow up to 75 feet tall. However, we now have large machinery that can help with the harvesting process.

When the dates are picked the bunch is not all ripe at the same time. This creates a labor-intensive task of separating the dates that are ripe and setting the ones that are not out in the sun to dry so they become more sweet and chewy. 

Why Dates Are Good For You

According to Healthline dates contain several vitamins and minerals, in addition to fiber and antioxidants that this sweet treat provides.

Dates have an excellent nutrition profile.
Since they’re dried, their calorie content is higher than most fresh fruit. The calorie content of dates is similar to that of other dried fruits, such as raisins and figs.
Most of the calories in dates come from carbs. The rest are from a very small amount of protein. Despite their calories, dates contain some important vitamins and minerals in addition to a significant amount of fiber.

A 3.5-ounce (100-gram) serving provides the following nutrients:

Calories: 277
Carbs: 75 grams
Fiber: 7 grams
Protein: 2 grams
Potassium: 20% of the RDI
Magnesium: 14% of the RDI
Copper: 18% of the RDI
Manganese: 15% of the RDI
Iron: 5% of the RDI
Vitamin B6: 12% of the RDI

Dates are also high in antioxidants, which may contribute to many of their health benefits

How To Make Stuffed Dates

For this recipe, I suggest using Medjool dates. They are easy to find in your local grocery, are very sweet and a little larger than other types. When purchasing look for skins that are a little translucent, with minimal rips and tears, the dates should be intact and separate, not mashed into a big clump.

  • Slit dates in half just enough to get the pit out, being sure not to cut all the way through. 
  • Mix peanut butter and cinnamon in a small bowl until blended. Set aside. 
  • Stuff each date with 2 or 3 whole peanuts
  • Fill date with as much cinnamon peanut butter as you can without it going over the sides
  • Finely chop leftover peanuts and sprinkle lightly on top of dates.
  • Place shredded coconut and chopped cranberries on top of stuffed dates. 
  • Place on a serving board and sprinkle a little cinnamon over the stuffed dates

For more easy and delicious snack ideas be sure and try these recipes.

Savory Parmesan Rosemary Shortbread

Sweet and Spicy Cashews

BBQ Roasted Chickpeas

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stuffed dates

Cinnamon Peanut Butter Stuffed Dates

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Description

Cinnamon Peanut Butter Stuffed Dates are the perfect quick snack when you are craving something sweet and good for you.

Scale

Ingredients

12 Medjool dates

3 tablespoons peanut butter with no sugars added

1/4 teaspoon ground cinnamon

1/8 cup roasted whole peanuts

1 tablespoon unsweetened  shredded coconut

1 tablespoon finely chopped dried cranberries

A bit of cinnamon for dusting

Instructions

Slit dates in half just enough to get the pit out, being sure not to cut all the way through.

Mix peanut butter and cinnamon in a small bowl until blended. Set aside.

Stuff each date with 2 or 3 whole peanuts

Fill date with as much cinnamon peanut butter as you can without it going over the sides

Finely chop leftover peanuts and sprinkle lightly on top of dates.

Place shredded coconut and chopped cranberries on top of stuffed dates.

Place on a serving board and sprinkle a little cinnamon over the stuffed dates

Enjoy

Keywords: stuffed dates

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Pimento Cheese Crackers

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Two southern classics spin into one delicious treat when you make these yummy Pimento Cheese Crackers. These little gems are easy to make and are an elegant southern appetizer with cocktails or a savory late night snack while watching a movie with the family.

 

Two southern classics spin into one delicious treat when you make these yummy Pimento Cheese Crackers.

 

The key to these cracker’s great flavor is starting with the traditional Masters Pimento Cheese Recipe.  Whip up a double batch, one for the spread on your sandwiches and one for your crackers.  Every good southern cook has a cheese cracker recipe from her grandmother or someone special stuffed in her recipe box. However, if you dont have your own recipe, now you have the perfect classic cheese cracker with a twist.

 

Two southern classics spin into one delicious treat when you make these yummy Pimento Cheese Crackers.

 

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Pimento Cheese Crackers

  • Author: Intentional Hospitality
  • Prep Time: 10 mins
  • Cook Time: 20 mins
  • Total Time: 30 mins
  • Yield: 6 servings 1x
  • Category: Appetizer
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Scale

Ingredients

  • 1 cup Masters Pimento Cheese Spread (recipe on Intentional Hospitality)
  • 1 1/3 cups all-purpose flour
  • 1/2 teaspoon baking soda
  • 1/2 teaspoon salt
  • 1/4 teaspoon Cayenne pepper, or to taste

Instructions

  1. Mix all ingredients in a bowl, kneading with your hands until dough forms a soft ball. It will be crumbly at first but keep at it, it’s worth it.
  2. Place parchment paper on a large cookie sheet
  3. Roll out dough into a large rectangle about 1/3 inch thick (I used a Tervis tumbler cup as a rolling pen
  4. Bake for 20 minutes in a 350 degree preheated oven
  5. As soon as crackers are removed from the oven, slice into squares. I found it easiest to use a pizza cutter
  6. Allow crackers to cool for 3 minutes then serve
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