Hummus is great to have on hand because it is a good source of protein and fiber and makes eating vegetables more fun. It's much easier to develop good habits when the activity is fun!
Homemade hummus has multiple advantages over store-bought: it's more eco-friendly since you won't be throwing out a container at the end; it's cheaper, especially if you use dried beans; and it allows for more nutritional and creative freedom. On that note, canola oil is the third ingredient in most mass produced hummus, adding extra calories, but no extra flavor. Since hummus uses tahini, a paste of sesame seeds that contributes flavor and healthy fats, nix the canola oil and just finish with a drizzle of olive oil for a restaurant worthy presentation.
Good dipping veggies: carrots, cauliflower, celery, cremini mushrooms, cucumber, broccoli, and bell pepper. The veggies above have some 21 Seasoning Salute for extra pizzaz.
Illinois experiences a whirlwind of seasonal change during the months of November and December. The above photo is the Lurie Garden in downtown Chicago in the second week of November.
Two weeks later, all deciduous trees lost their leaves in exchange for. . .
. . . our first snow.
Above is Lisle (1 hour west of Chicago).
Nutrition Highlight: Chickpeas
Cancer Combatant
Chickpeas are high in folate, a B vitamin that helps make DNA. Thus, eating more folate rich foods may help prevent cancer, which is a disease that stems from mutations in DNA.
Our Friend, Mr. Fiber
Chickpeas are high in fiber, clocking in at 12.5 g per cup, which is close to 50% of the recommended fiber dose. Fruits, vegetables, and whole grains are good sources of fiber, too, but beans are more fiber dense. For example, a medium apple only has 4 g of fiber. Fiber keeps blood sugar levels steady, helping prevent overeating, irritability, shakiness, and fatigue.
Classic Hummus
In search of a quick and portable lunch? Try hummus with raw vegetables, whole wheat pita, apple slices, and some almonds. Good substitutions for cumin include paprika, smoked paprika, and chili powder.
1 1/2 c chickpeas, cooked
(or 1, 15 oz can, drained)
1/2 tsp salt
1 clove garlic
1 tsp cumin
2 T tahini
*tahini is key for flavor
*tahini keeps forever at the back of the fridge
2 T lemon or lime juice
*garbanzo beans are earthy, so acid
is essential to perk up the flavors
1/4 c water
olive oil for drizzling
za'atar for garnish, opt.
fresh black pepper
1. If using dried chickpeas, soak overnight, drain water, and cook for about 1 hour on the stove or in a slow cooker on high for 4-6 hours until soft. You just need 1/2 c of dry beans, but it'd be worthwhile to make at least 1 c while all the equipment is out, since chickpeas freeze well. Save the bean water for use in the hummus and future soups.
2. Process the garlic first in your food processor to ensure that it gets finely puréed. Add the rest of ingredients and let mix for about 2-3 minutes until smooth.
3. Drizzle with olive oil for a special touch and/or sprinkle with za'atar or a grind of black pepper.
Note: Hummus freezes well, so freeze in small containers what you won't use in 4 days.
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