Hummus is jam packed with protein and fiber. There are 14.5 grams of protein and 12.5 grams of fiber per cup! The fiber in hummus helps balance bacteria in the gut, therefore balancing the bodies pH levels. Hummus also contains energy abundant carbohydrates, calcium, magnesium, potassium, iron and B vitamins. There are actually 80mg Calcium and 78mg of Magnesium per cup! This is an energy boosting, nutrition supplying, healthy, kid-friendly and adult-friendly snack that you can leave plain or spice it up however you like for even more yummy health benefits.
2 cans (BPA Free), organic Garbanzo beans
1/2 can of juice from the beans
1 garlic clove
1 tablespoon tahini sauce
1/4 cup lemon juice
sea salt, to taste
cracked pepper, to taste
1 tablespoon olive oil
Blend garbanzo beans, 1/2 can juice from one of the cans of beans, garlic clove, tahini sauce, lemon juice, salt and pepper in blender until creamy. Pour into serving dish, sprinkle paprika and parsley on top, then drizzle with olive oil. Serve with pita bread, tortilla chips, vegetables or fruit. Serve on toast or on a sandwich with cheese and greens.
To make Roasted Red Pepper hummus, use the same recipe above, minus the juice from can. Chop and core an organic red pepper. Set your oven on high broil. Put the pepper in the oven on a pan for 7-10 minutes. The edges of the pepper should be a little brown, "roasted" looking. After the pepper is finished, add it to the blender with everything else to be blended. The juices in the pepper make up for the juice from the can. You don't want your hummus runny!
Cheers! Here's to delicious food that's truly healthy!
These vitamin-packed, fresh ingredients are just a little taste of heaven.
For about 6 months in 2014 I was on a pico/salsa mission. I made a different one every week. I tweaked it a little bit each time to find just the right ingredients for a nutrient-packed, super tasty pico. I make this any time we go to a pitch-in or gathering. It is always the biggest crowd pleaser! I'm always getting compliments and requests for the recipe. There's usually not a drop left and I make a HUGE bowl of pico de gallo. This recipe can be chopped or blended to make a salsa. So here you have it...
Kelly's Favorite Pico (made with organic ingredients to keep it real)
6 -7 Roma tomatoes
1 medium red onion
1 large green pepper, core removed and chopped
1 large red pepper, core removed and chopped
1 jalapeno pepper, core removed and chopped
3 green onions, chopped and set aside
2 bunched of cilantro, washed and de-leafed and
1 garlic clove, minced
1/2 cup of olive oil
sea salt, to taste
fresh cracked, black pepper, to taste
Nutrients Found In This Pico:
-vitamin A, vitamin B6, folate, vitamin E, dietary fiber, vitamin B2, vitamin K, niacin and potassium
-cancer fighting lycopene
-calcium, iron, magnesium, phosphorus, selenium and zinc
Chop all vegetables and add to large bowl. If blending for a salsa, add vegetables to blender and blend, all except the green onion and cilantro. Once vegetables are blended or chopped and added to bowl, add the chopped green onion, cilantro, olive oil, salt and pepper. Then squeeze all the juice from the lime over the mixture. Stir well and let marinate in fridge for 30 minutes before serving. Bon appetit!
Kelly is a registered nutritionist, fitness trainer, author, blogger and mother.