hummus recipe

I can’t think of a better way to get some fiber into your diet than with Hummus. The fiber in the chickpeas will help with cholesterol control and blood sugar regulation. Chickpeas also contain valuable amounts of the mineral Molybdenum that is needed for important liver detoxification reactions to remove sulfur preservatives (sulfites). These preservatives are present in foods such as prepared salads, dried fruit as well as wine.

Meanwhile the sesame seeds in the Tahini have valuable fiber as well as Magnesium needed for muscle relaxation and reducing blood pressure. Super nutritious Garlic meanwhile contains extremely beneficial sulfur compounds as well as the phyto-nutrient allicin. And there’s the option of boosting up the recipe with ground flaxseed – which will not only boost the fiber content but also provide valuable Omega 3 oils.

So have a play with the recipe! And try it served with some raw or lightly steamed vegetables such as bell peppers, carrots and celery to provide even more fiber and valuable nutrients! Meanwhile, if you don’t cook your own chickpeas, here are some tips soon to make cooking them simple and cheap! And if you don’t like buying Tahini … brilliant! there’s a recipe for making tahini from scratch below.

Ingredients:

1½ tablespoons tahini

1 16oz / 400 ml can of Chickpeas or 1¾ CUPS cooked Chickpeas

¼ to ½ CUP of liquid from Chickpeas

1 Garlic clove – mashed

3 to 5 tablespoons lemon juice – or juice of ½ a lemon

½ teaspoon salt

¼ to ½ teaspoon ground cumin

1 or 2 tablespoons of Olive Oil

Optional:

Small glug of roasted Sesame Oil

½ teaspoon turmeric

2 or 3 tablespoons flaxseed (ground in coffee grinder)

Dash of two of cayenne pepper

Recipe:

Pop the Garlic, Tahini, Lemon juice, Olive Oil in a Blender and mix briefly. Add the chickpeas and liquid gradually to the blender whilst it is running along with all the rest of the ingredients except for the ground flaxseed. The mixture will become thick and will need pushing down with a spoon or spatula to keep mixing in the blender (be careful!). Taste as you go

One easy idea – add more chickpea liquid and make the mixing easier. Then pour out the mix from the blender in a mixing bowl and add the ground flaxseed. The fiber in the flaxseed will soak up that extra liquid and create a thicker mix (it will thicken after about 3 minutes)

Adjust the taste and serve immediately (or refrigerate) garnished with some fresh coriander

Variations:

Tahini from scratch: 2 or 3 tablespoons of sesame seeds (preferably roasted and ground in a coffee grinder). Put these into the blender and mix with the lemon, garlic and olive oil ensuring the sesame seeds become like a paste if possible

Roasted Garlic – mash 2 or 3 cloves of Garlic and lightly cook in a generous glug of Olive Oil over a very, very low heat until it is fragrant and smelling sweet (about 10 minutes). Note: you’ll need to remove the pan from the heat every ½ minute or so to avoid burning it

Nutritional Highlights:

Chickpeas: Functional benefits: fiber: improves blood cholesterol and improve blood sugar; molybdenum: sulfite detoxification (sulfites often found in luncheon meats and salad bars)

Sesame Seed: Functional benefits: Lignans – fiber – has strong anti-oxidant abilities; phytic acid or inositol: enhances proper function of several neurotransmitters and is effective against depression, panic attacks and diabetes

Garlic: Functional benefits: Sulphur rich – sulphur helps liver detoxification of stress hormones, environmental toxins, microbial products, drugs and food additives and heavy metals). Also helps lower blood pressure, helps lower cholesterol, anti-inflammatory, anti-cancer, immunosupportive, anti-biotic

Cumin: Functional benefits: digestive aid; Anti-cancer; anti-inflammatory; anti-bacterial; anti-fungal; enhances liver’s detoxification enzymes

Turmeric: Functional benefits: Heart disease – helps lower cholesterol and prevent cholesterol oxidation (which damages blood vessels and leads to build up of plaques that lead to heart attacks and strokes); Brain protective – against Alzheimer’s and Parkinson’s diseases and multiple sclerosis; anti-oxidant activity up to 300x stronger than Vit E; Phyto-nutrient Curcumin – anti-inflammatory, anti-oxidant, anti-cancer

Flax Seed: Functional benefits: Excellent source Omega 3 ALA fatty acid and most abundant plant source of fibrous lignans that contain phyto-estrogens. Omega 3 – reduce heart disease and cancer; Fibrous Lignans – bind to estrogen receptors and interfere with cancer-promoting effects of estrogen on breast tissue; lignans also increase production of SHBG (Sex Hormone Binding Globulin) that regulates, eliminates and escorts excess estrogen from the body; lignans also bind to male hormone receptors and promote elimination of testosterone thus preventing and treating prostate cancer in men

Adapted from:

Murray, M. (2005). Encyclopedia of Healing Food. New York, N.Y.: Atria Books

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