Sumac and Chipotle Roasted Beet Hummus

Snack Attack!! It’s that time between lunch and dinner where my belly begins to rumble. If I am not prepared and have good choices in my refrigerator, I am known to eat anything I can get my hands on. Usually in this case it would be chocolate, chips, or a piece of fruit. However, if I plan for my snack attacks, I can quickly prepare a healthier option, one that will not only satisfy my rumbling tummy but also hold me over until dinner.

One of the classics is hummus.

If made fresh at home, hummus can be a balanced snack offering vegetarian protein, healthy fats, and complex carbohydrates. The perfect recipe to satisfy hunger.  Since traditionally hummus is made with tahini, a sesame seed paste and common allergen, some may not be able to enjoy this delicious spread. Therefore, I thought I’d whirl together a non-traditional hummus, different in color and flavor, but still creamy and delicious.

The vivid magenta color comes from the roasted beet. Not only are beets strikingly beautiful but also very delicious. When roasted their subtle sweetness is emphasized and make a perfect addition to smoothies, salads, or like today, in hummus. All I can say is I love beets.

Since I like to sprout my chickpeas, which increases their digestibility, I have written this recipe using dry versus canned beans. Sprouting not only eases digestion, but also reduces the phytic acid associated with beans, grains, nuts, and seeds. Phytic acid can bind with other minerals in our guts, such as calcium and magnesium, hindering their absorption.

How-To: Cook Garbanzo Beans From Scratch

1. Place 1 cup dry garbanzo beans in a large bowl and cover generously with fresh water. Allow to soak on countertop overnight or 24 hours. Exchange the water once or twice depending on the soaking time.

2. Strain soaked garbanzo beans and place them into a 2 quart saucepan. Add 4 cups water and ¼ teaspoon sea salt.

3. Bring to boil. Strain foam from top and reduce to a simmer. Cover and allow to simmer for 45 minutes to 1 hour.

          * 45 minute cooking time = firm but soft, perfect for curries, stir-fries, roasting, etc. 

          * 60 minute cooking time = soft all the way through, perfect for hummus.

4. Strain the garbanzo beans from liquid and use as desired.

How-To: Roast Whole Beets

1. Heat oven to 400 degrees Fahrenheit.

2. Wash and dry beets. Cut off the tail and beet greens.

3. Wrap each beet in foil and place onto a baking sheet.

4. Allow to roast for 1 hour. Check for doneness by piercing with a knife. If the knife easily cuts through they are done. Continue to roast longer if needed. Depending on the size they can take a bit longer. 

5. Allow to cool so it isn’t too hot to touch. Under running water brush off skin and cut off the top.

6. Store in air-tight container in the refrigerator until needed.

So here ya go! Next time your snack attack arrives you will be prepared! My favorite way to eat hummus is on a rice cracker topped with roasted & salted sunflower seeds, mixed greens, and a little bit of lemon zest on top!

And guess what? Each serving has only 80 calories with 5.8 g of healthy fats, 4 g of fiber and 3 g of vegetarian protein. Yum! Compare that to Trader Joe's Classic Hummus where one 1/4 cup serving has 160 calories, 10 g of fat, 4 g of fiber and 4 g of protein. 

So what do you think, homemade or store-bought? I also have another recipe for Roasted Carrot and Harissa Hummus in case you want something a little more traditional. 

           

Sumac and Chipotle Roasted Beet Hummus

Makes about 4 cups or 16 ¼ cup servings

Ingredients:

1 large clove garlic

2 ½ cups cooked garbanzo beans (see "How-To" above)

1 large beet or 2 medium beets roasted and peeled (see "How-To above)

Juice of 1 lemon

2 tablespoons water

6 tablespoons extra-virgin olive oil

1 teaspoon sumac

½ - ¾ teaspoon chipotle powder (depends on how spicy you like it)

¼ teaspoon cumin

¾ teaspoon sea salt

Fresh ground pepper to taste

Directions:

1. Place garlic clove in food processor and pulse until finely chopped.

2. Add freshly cooked garbanzo beans to food processor along with beets. They should both still be warm (this increases the creaminess of the hummus). Process until combined.

3. Add the lemon juice and water and process. Slowly add in the olive oil while the processor is running. Or pulse, add, pulse, add etc.

4. Finally add the sumac, chipotle powder, cumin, sea salt, and fresh ground pepper. Process until smooth.

5. Your done! Store in separate small containers in the refrigerator to increase shelf-life.

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Liquid Gold: A Turmeric Latte

Although technically it isn’t quite fall yet, the temperatures have changed as well as total daylight. The rains have arrived and with that also the flu. Advertisements for the flu shot are now being blared over grocery store loud speakers and on the radio. 

However, I love the fall. For me fall is the season of rejuvenation, a time to focus on health and rehabilitation after a busy and adventurous summer. Everything about it brings a sense of coziness. The crisp air, the rained-out days, and the turning of the leaves. Not to mention scarves and boots and all the fun clothes of the season. The fall temperatures and colors always call my name to run the trails in the foothills of Seattle and afterwards treat myself to a hot latte or cup of tea.

Warm drinks now replace iced drinks. I often hear people proclaim their excitement that Starbucks has once again released its Pumpkin Spice Latte. Oh how we are creatures of habit. So now I will release my latte. It’s spicy, and slightly sweet with the color of gold warming your insides and lifting your soul. However, most notably it will support your health, by boosting your immune system and reducing inflammation. And here is why.

The two powerhouse ingredients are turmeric and ginger which both have been used in Indian and Chinese medicine for centuries as potent anti-inflammatory agents.

Turmeric: Its main component curcumin has been shown to be similar in pain and inflammation reduction like the popular drugs hydrocortisone and Mortin without the added side effects. Curcumin has also demonstrated relief for people with all sorts of disease states including Irritable Bowel Disease, Rheumatoid Arthritis, and Cancer. Also, curcumin is protective for the heart, the liver, the skin and the brain by quenching free radicals and reducing inflammation. More recently curcumin has been studied for potential anti-depressant activity. A 2013 study of individuals with Major Depressive Disorder concluded the first clinical evidence that curcumin may be used as a safe and effective treatment.

Ginger: Most notably known for it carminative effects (promotes release of intestinal gas), ginger has been used to alleviate GI distress including nausea and vomiting. In addition, a bioactive component of ginger called 6-gingerol has shown to suppress pro-inflammatory compounds in joints, cartilage, and the immune system.

Finally, both ginger and turmeric have a warming effect in the body by stimulating the heart and enhancing circulation. If your hands and feet are cold and you cant seem to warm up, a cup will bring you comfort!

Now who wants a cup of liquid gold?? I do!!

Liquid Gold Turmeric Latte

Makes 1 serving

INGREDIENTS

1 cup fresh cashew or almond milk (regular cow's milk or soy milk will work fine too)

½ teaspoon ground turmeric

½ teaspoon ground ginger

¼ teaspoon vanilla extract

2 teaspoons maple syrup or honey (adjust to your liking)

Pinch of sea salt

Optional:1 tablespoon coconut milk/cream

DIRECTIONS

Note: If you want to use homemade almond milk click here for how-to directions and skip to step number 4.

To make cashew milk soak 1 cup raw organic cashews in water for 30 minutes.  Strain cashews and place into high-speed blender. Add 4 cups filtered water, a tablespoon of either maple syrup/honey/ or 1 pitted medjool date, and a pinch sea salt. Blend on high for 1 minute. Pour into a glass jar and store in refrigerator for up to 1 week. Make sure to shake prior to using because particles will settle.

To make the latte, pour 1 cup fresh milk into a small saucepan. Add turmeric, ginger, vanilla, maple syrup, and sea salt. Whisk together. If you want it extra creamy add the coconut milk as well.

Heat the mixture over medium-high heat. Begin whisking to froth the foam and reduce heat to medium-low when mixture beings to simmer. Try to keep the mixture from boiling. Continue whisking until the foam thickens. The turmeric and ginger also thicken the milk, giving the drink a creamy texture.

Remove from heat and pour into your favorite cup.

Enjoy your Liquid Gold Turmeric Latte! Cheers to your health!!

______________________________________________________________________________

References:

1. Sanmukhani J, Satodia V, Trivedi J, et al. Efficacy and Safety of Curcumin in Major Depressive Disorder: A Randomized Controlled Trial. Phytother Res. 2013 July 6: doi: 10.1002/ptr.5025

2. WHFoods: Turmeric

3. WHFoods: Ginger

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Cha Cha Cha...Let's Salsa!

Yesterday we had a record high of 93. Supposedly this week the weather is performing its summer grand finale. All those beautiful summer days are now finally coming to a close.  In celebration of the summer months I decided to make some fresh salsa with the bounty of sweet sun kissed tomatoes I have growing in the garden. Each still warm and fragrant almost as sweet as an apple. Homegrown tomatoes will always hold a place in my heart, their flavor, texture, and overall complexity is in a league of its own. Store bought Romas or Beef tomatoes just cannot compare especially during the winter months!

Tomatoes are wonderful because they are stock full of important nutrients such as vitamin C and vitamin A, as well as a whole host of phytonutrients. Vitamin C plays a role in supporting our innate antioxidant system while vitamin A helps maintain the health of our skin, soft and skeletal tissue, and promotes good vision especially in low light.

The phytonutrients found in tomatoes are still being researched but have already been shown to support cardiovascular health and bone health and have anti-cancerous activity especially for prostate cancers. One phytonutrient is called lycopene, the pigment responsible for the dark red color of the tomato. This phytonutrient has shown to decrease oxidative damage in blood vessel cell membranes, which can often lead to atherosclerosis. Also increased lycopene consumption correlates with overall better bone health and reduced risk for breast cancer.

But remember the darker the tomato, the more lycopene it contains. Therefore aim to eat tomatoes when they have reached their peak in ripeness or use organic canned tomatoes. Canned tomatoes offer a rich source of lycopene because the farmers pick the tomatoes when they are at their peak and can them immediately. Just make sure to look for organic and no added salt.

After eating a tomato right off the vine or one directly from the farmers market, who would want to eat a tomato that is pink and white in the middle anyways? It has absolutely no flavor and not to mention fewer phytonutrients as well!

So what can you do with 5 cups of salsa? I love to add salsa to everything. It makes a regular meal taste fresh and zesty. For instance I add a spoonful in my bowl of soup, on top of my eggs, on a sandwich, in a salad, mixed with yogurt for a creamier dip, and of course as is with chips or crackers. I am sure you will find many creative ways to use your fresh salsa.

So here is to the bounty of late summer!

Zesty Salsa

Makes about 5 cups

Ingredients:

1 can Muir Glen diced tomatoes

5 medium vine-ripened tomatoes

1 red onion, peeled

1 clove garlic, peeled

1-2 jalapenos

1/2 bunch cilantro, stems removed

Juice of 1 lime

1/2 teaspoon sea salt

Directions:

1. In a high-speed blender or food processor add the can of tomatoes. 

2. Quarter 2 of the 5 medium tomatoes as well as the red onion and add into the blender. Add the garlic,  1 jalapeno, the cilantro, lime juice and sea salt. Pulse to combine. Do not over-process the mixture otherwise it will turn to gazpacho!

3. Pour the mixture into a large bowl.

4. Finely dice the remaining 3 tomatoes and add to the large bowl. Stir. 

5. Now taste test the mixture. If you like your salsa with more heat, finely dice the second jalapeno and mix in. 

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Granola: The Good, The Bad, and The Ugly

We all have our meal staples and for me granola is a breakfast staple.  When I don’t feel like taking much time to make breakfast simply granola, fruit, and some fresh almond milk make me a happy camper. Granola can be full of great stuff. Usually you find nuts or seeds which offer heart healthy fats and rolled oats which offer cholesterol capturing soluble fiber. However, store bought granola can be high in added sugars, as well a rancid oils, easily making this delicious and crunchy breakfast staple a pro-inflammatory food.

Reducing the amount of added sweeteners can have a lot of benefits. Too much added sugar has been linked to overweight and obesity, a lower intake of essential nutrients, increased triglyceride levels, hypertension, and inflammation. Since sugar does not offer any essential nutrients besides glucose and fructose, replacing sugar calories with nutrient dense calories can exacerbate nutrient deficiencies. However, by reducing added sweeteners and substituting white sugar for fruits or maple syrup, you can  satisfy your sweet tooth with healthier choices. Maple syrup for instance is an excellent source of manganese and a good source of zinc, both of which are essential minerals important for our antioxidant defense system and overall immune support.

As perviously mentioned, the oils found in store bought granola can often be rancid, especially those found in the BULK section. Depending on the quality of the oil that was used as well as the baking temperature of the nuts and seeds, the oils can quickly break down with exposure to heat, air and light. Since BULK granola may often sit in the bins for unknown amounts of time, they are prone to increased exposure to the elements. This is not good news because rancid oil acts as a free radical and stimulates a pro-inflammatory response in the body. Yikes!

Finally, because store bought granola has a lot of added sugar and a lot of added oils, it is calorically dense. Only a 1/4 cup can have almost 200 calories. Who really eats only 1/4 cup of granola? Since most recipes call for almost a cup of added sugar and half a cup of added oils, they can easily add unnecessary calories for an inactive individual. So in order to enjoy a filling breakfast portion of granola a little creativity can go a long way!

So now you know why I make my own granola. Not only is the quality much, much better, but it is also cheaper! Heck you can make it just how you like it because it is so versatile. Don't like tahini? Swap it for almond butter. Don't like applesauce? Swap it for a banana. Don't like orange? Swap it for lemon. Its that easy! Just make sure to store it in an airtight container in the refrigerator, and make smaller batches rather than larger ones. That way you can change it up and keep it fresh. You will be surprised by how easy it is to do yourself!

Ways that I enjoy my granola:

• With fresh berries and a cup of homemade almond milk
• Handful topped on plain whole milk Greek yogurt
• Mixed into a salad for some extra crunch
•  Sprinkled on a serving of ice cream or sorbet 

Orange Sesame Granola

Makes ten ½ cup servings

Wet Ingredients:

2 tablespoons ground psyllium husk

Juice and zest of 1 valencia orange

½ cup unsweetened applesauce

¼ cup organic maple syrup

2 tablespoons tahini

1 teaspoon vanilla extract

Dry Ingredients:

3 cups gluten-free rolled oats

4 tablespoons raw pumpkin seeds

1 tablespoon sesame seeds

¼ cup whole raw almonds, coarsely chopped

¼ cup dried Zante currants

¾ teaspoon fine sea salt

Directions:

1. Preheat oven to 300 degrees Fahrenheit.

2. Mix together all the wet ingredients into a medium bowl and allow to sit 5 minutes.

3. Meanwhile, mix all the dry ingredients together in a large bowl.

4. Once the wet mixture has sat about 5 minutes and psyllium husk has soaked up the liquid, mix together the wet with the dry ingredients.

5. Lightly oil a large baking sheet with a paper towel and 1 teaspoon olive oil or coconut oil and evenly spread out the granola mixture onto baking sheet.

6. Bake for 15 minutes. Then take baking sheet out of oven to stir the granola. Return to oven for another 15 minutes. Continue to do this for a total of an hour or until granola is golden brown. Make sure to not over-bake! It is better to check on it more often than not because oven temperatures vary a lot.

7. Allow the granola to cool on counter and store in an airtight container in the refrigerator.

Note: The granola will harden once cooled.

  

Reference:

Sweet Defeat. Getz, L. Today's Dietitian. February 2010;12(2):30.

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