Homemade hummus is one of our favorites! It’s always a winner when we bring it to gatherings. But even better than that, it’s so easy and quick to make and the result is the best tasting, fresh hummus! Seriously, you just pop all of the ingredients into a food processor and blend. What’s easier than that?
Hummus is mainly made from chickpeas (aka garbanzo beans) and they have so many health benefits! Chickpeas provide a rich source of protein without the high calories or saturated fats found in meat. They are also a great source of both soluble and insoluble dietary fiber. Studies have shown that insoluble fiber helps to produce bulk and prevent constipation and soluble fiber helps to regulate blood sugar. Regular intake of chickpeas have shown to lower LDL levels and contain significant amounts of magnesium, folate, maganese and iron. Finally, chickpeas contain saponins, which act as antioxidants and can lower the risk of breast cancer and osteoporosis and protect agains hot flashes in menopausal women.
We love this recipe from simple-veganista. You can adjust the recipe to suit your own taste and consistency. We tend to use less garlic and more lemon for a hummus that is slightly more tart. If used as a sauce for roasted veggies, we like to add more water to make it smoother and more dressing-like.
1 can chickpeas (garbanzo beans)(15 0z), drained and rinsed or 1 1/2 cups cooked
4 tablespoons tahini
1/4 cup water (+ 2 tablespoons as needed)
1 small garlic clove or 1 teaspoon garlic powder
juice of 1 or 2 lemons, to taste
1/2 to 1 teaspoon cumin
1 tablespoon roasted pine nuts, optional
1/2 teaspoon himalayan salt, or to taste
Place all ingredients in food processor and blend until desired consistency. Taste for flavor adding anything here and there that you like….garlic, lemon, salt, cumin. Depending on the size of your lemons or how many you used, you may like to add the extra 2 tablespoons of water for slightly thinner consistency. I used all the water for the recipe pictured here.
Store in airtight container in refrigerator for up to a week or so.
You can use 2 tablespoon tahini + 2 tablespoon extra virgin olive oil if you like. Or you can use all olive oil omitting the tahini all together and still have a great hummus. Keep in mind the olive oil will slightly color the hummus, but not in a bad way.
Credits: Author: Jill Uechi // Photography: Coco Iv
Spring is almost here and fresh pineapples are available again! We are always trying to find some balance in our lives, and pineapples help us to do just that! Eating fresh pineapple has a plethora of health benefits. It helps with with healing, detoxing, metabolizing, tissue building, synthesizing collagen and improving digestion. It feels so great to put our bodies back in sync again after the recent few months of crazy hot/cold/rainy/dry weather. Plus, pineapples are an effective way to get smooth and glowing skin, which is an added bonus, since our skin has been a little stressed and dehydrated lately.
Pineapple is high in the enzyme bromelain and in Vitamin C, which are both important in healing. Bromelain helps reduce inflammation, tenderness and pain from bruising, sprains, and strains. Vitamin C is a powerful anti-oxidant that helps to fight colds and infections plus it is vital in repairing body tissues and in synthesizing amino acids and collagen. The higher the collagen synthesis is, the firmer and more flexible your skin will be.
Grilled Pineapple Salsa on Sweet Potato Boats
Add a little sweet sunshine to your salsa!
We recommend eating fresh pineapple at least once a week. This recipe is a delicious way to add pineapple into your diet.
Use any variety of potato, we recommend sweet potatoes.
Thoroughly clean and wash potatoes.
Lay out aluminium to wrap your potato for baking
Coat each potato with Olive Oil
Sprinkle Salt and Pepper around the whole potato
Wrap in aluminum foil and bake at high temperature until soft in the center
1-2 Large Tomatoes
Handful of cilantro
2-3 Pineapple rings
Optional: Jalapeno peppers, green bell peppers, corn nibblets
Grill pineapple rings on the BBQ, a stove top grilling plate or a grilling pan. Let cool and then dice into small chunks. Next chop the tomatoes, onions and cilantro. Mix all ingredients together in a bowl.
Cut slightly cooled sweet potatoes in half lengthwise. Use a fork to loosen the potato from the skin. Add a generous amount of pineapple salsa to the sweet potato boat. Enjoy!
Credits: Author: Jill Uechi // Recipe and Photography: Coco Iv
This month, Eminence Organics debuts some new detoxifying products that contain a Microgreens Complex, which harvests the powerful essence of microgreens into skincare. As we reviewed the health benefits of microgreens, it inspired us to make this salad for Recipe Friday.
What are Microgreens?
Sometimes the smallest superfoods are the most powerful! Microgreens are the cotyledons of a mature plant. Harvested just 2-4 weeks after planting, these baby leaves contain 4-6 times more nutrition than the mature leaves of the same plant. Since they are planted in soil, as opposed to sprouts, which are planted in water, microgreens also absorb the nutrients and minerals from the Earth.
Health Benefits Microgreens.
Microgreens have high levels of betacarotene, antioxidants (Vitamins C & E), and Vitamin K. However, different microgreens are loaded with different nutrients. Therefore, it is better to incorporate a variety of your favorite microgreens into your diet.
You can grow microgreens indoors. However, you can also find them at the market like we did. Look for dark, vibrant colors, which indicate the high levels of nutrients. Microgreens add flavor and texture to dishes and also make them look a little fancier. We mixed our microgreens with avocado and lemon in our salad below, which was so delicious and simple to make!
Microgreens with Herbed Quinoa & Chickpea Salad
Yields 2 large main dish portions.
1 cup quinoa, rinsed
2 cups water
1/4 cup chopped fresh cilantro leaves
1/4 cup chopped fresh basil leaves
1/4 cup chopped flat-leaf parsley leaves
1/4 cup chopped fresh mint leaves
Sea salt, to taste
Freshly ground black pepper, to taste
1 large or 2 small avocados, pitted, peeled, and cut into cubes
1 cup microgreens
1 tablespoon shelled hemp seeds
Juice of 1 lemon
1 teaspoon braggs aminos
Lemon slices, for serving
For the quinoa:
Combine the rinsed quinoa and the water in a medium saucepan. Bring the mixture to a boil over medium-high heat, then decrease the heat to maintain a gentle simmer. Cook until the quinoa has absorbed all of the water, about 15 minutes. Remove from heat and let the quinoa sit for 5 minutes, then fluff with a fork.
Add quinoa to a large bowl along with the chickpeas, basil, parsley, cilantro, and mint.
Season with salt and pepper
For the avocado-microgreens topping:
In a medium mixing bowl, gently toss the avocado, microgreens, hemp seeds, lemon juice, and aminos.
We don’t have to convince any of you what a great lunch instant noodle cups are despite the lack of nutrition. Today we made a healthier version that was really easy!
The idea is so close to the instant noodle cups that you are used to eating, but instead of freeze dried vegetables and flavor packets that are high in sodium and contain MSG, these noodle cups contain fresh veggies and a healthier soup base. Basically, you combine noodles, a bit of vegetable base, some raw sliced veggies, and a few seasonings inside a mason jar. Then you store them in the refrigerator, then when you’re ready to eat, pour hot water over the top and lunch is served.
DIY NOODLE JARS
Vegetables of choice: We used Bok Choy Mui, carrots, mushrooms, sweet peas and green onion. Thoroughly clean the vegetables and trim if needed to fit the smaller mason jars.
Choice of noodles: rice vermicelli was used. However, quinoa noodles, zucchini noodles, brown rice noodle will also work.
Tofu – small cubed
Vegetable Soup Base: Better Than Boullion Seasoned Vegetable Base – 1 teaspoon
1 pint mason jars are ideal it gives you just the right serving. However if you would like to pack in more ingredients a larger mason jar will work just fine. As long as you can seal the lid tightly.
Add a teaspoon of vegetable boullion to the empty mason jar.
Add your choice of vegetables starting with the heavier ingredients 1st.
Add 1 cup of noodles.
Then add remaining light-weight ingredients ie. chopped Green Onion.
When you are ready to eat just pour hot water into your jar o’ noodles and stir.
If storing for consumption at another time, simply place the cap back on and seal and store in the refrigerator. It’s now a grab and go meal, just add hot water.
Credits: Author: Jill Uechi // Recipe and Photography: Coco Iv
Just when it started to warm up, it’s predicted to storm. Since cold winter days and hot chocolate go hand in hand, we wanted to find a healthier hot chocolate to share. Raw cacao is less processed form of chocolate and it is the ingredient from which chocolate and cocoa powder originate. It can be bitter if eaten plain, but brewed into almond milk and sweetened with date paste or Bee Free Honee, the cacao transforms into a dark chocolate drink that is also a superfood with immune boosting properties!
Raw cacao is one of the best sources of magnesium and iron and contains coumarin, an appetite suppressing, blood thinning, and anti-tumor compound. It contains chromium help regulate blood sugar and detoxify the liver. It also contains phenethylamine and anandamide, which helps to support mental well-being and enhance our mood. With an abundance of calcium, potassium, sulfur, zinc and copper, this is a nutrient-dense superfood for sure!
Cacao Hot Chocolate
2 cups almond milk (or milk of choice)
2 tablespoons raw cacao powder
3 teaspoons date paste* or honey (use Bee Free Honee to make it vegan)
In a saucepan, whisk together all ingredients and heat over medium-high heat until hot, but not boiling.
Divide evenly between two mugs.
1 cup of Medjool Dates
1/2 cup of boiling water
Remove pits from dates (if pitted). Soak dates in the water for 5 minutes. Massage dates to soften. Place dates and water in food processor or high speed blender. Store date paste in a sealed container in the refrigerator.