Make your own Hummus!
I make a big batch of hummus (3 cans) once a week on batch cooking day, and eat it daily throughout the week. I mostly eat it with carrots, celery and cucumber, on salads, and when I feel like being naughty with tortilla chips or on sourdough toast. I like to change up the flavor of my hummus weekly, and have several different varieties to share with you.
Hummus is a fantastic thing to ALWAYS have in the fridge, for an everyday snack, something easy to grab on the go, or something to snack on when you get home from work famished.
I make my own hummus for several reasons:
- I don’t like to buy products in plastic when I don’t have to. Zero waste folks.
- Why buy when you can make it this good?
- I eat A LOT of hummus, which would get expensive!
Good thing its hummus I crave and eat everyday, as it has a multitude of health benefits. Hummus’s ingredients, including mashed chickpea, tahini, olive oil, lemon juice, and garlic, load the thick paste with vitamins, antioxidants and minerals.
Hummus’s main ingredient, ground up chickpeas, are protein-, fiber-rich legumes that have been linked to many health benefits. A high-fiber diet can help lower blood cholesterol levels, among other benefits, such as lowering heart disease risk, type 2 diabetes risks, and aiding in weight loss.
Chickpeas, or Garbanzo beans, are a great source of iron, helping to alleviate anemia. Additionally they contain Vitamin C, which aids in your bodies absorption of iron.
Chickpeas are vitamin E- and K-rich food that has blood-thinning properties and naturally help reduce the risk of blood clots.
Hummus is a complex carbohydrate that provides time-released energy that won’t lead to a spike in blood sugar levels. It is full of protein that fills you up, Digesting and utilizing the glucose found in all beans and starches takes a while, which keeps blood sugar levels stable before they begin to drop again.
Hummus contains 36 percent of the suggested intake of folate in one cup. Foods rich in foliate are associated with a lower risk of certain types of cancer like colorectal cancers, and they also lower the risk of heart disease.
Chickpeas contain isoflavones, which are antioxidants known to lower bad cholesterol.
Hummus in moderation may be the superfood for a weight loss diet. Chickpeas are an excellent source of fiber, which not only helps build a healthy digestive system, but also makes you feel full and satisfied.
-3 cans organic Garbanzo beans (Chick peas), strained and rinsed
-Juice of 1 lemon
-1 tablespoon Tahini
-2 Teaspoons Sea Salt
-3 Tablespoons Extra Virgin olive oil***
-3-6 cloves of garlic, I like to roast it in the oven first, or fermented garlic is great if you’re into that.
Ok, so easy peasy, add all ingredients to a food processor and blend until creamy, this can take up to 5 minutes. If it just isn’t getting as creamy as you want it, add water very slowly until it is.
Other fun ingredients to add to your hummus for flavor variety and additional vitamins, antioxidants and minerals. (Add to basic hummus recipe to your taste)
-Avocado, cilantro and lime makes it like delicious creamy guac hummus
-Harissa paste makes it spicy
-Nutritional yeast makes it (vegan) cheesy
-Parsley and Kalamata Olives give it a great Greek flavor. Add the olive juice instead of water too.
***Did you know that over 70% of Extra virgin olive oil sold is adulterated? Cut with cheaper and unhealthy oils……fake! Learn which brands are real olive oil and which ones don’t pass the test.