White Beans Hummus

White Beans Hummus

Aug 19, 2024

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White Beans Hummus

Indulge in a delightful twist on the classic hummus recipe with our White Kidney Bean Hummus! This Middle Eastern-inspired dish offers a unique blend of flavors, boasting a delicate, smooth, nutty, and healthy profile that’s sure to impress you. Unlike traditional hummus, our recipe features white kidney beans as the star ingredient, lending a creamy texture and rich taste.

White kidney beans, also known as cannellini beans, are a powerhouse of nutrition. They are packed with protein, fiber, and essential vitamins and minerals such as iron, magnesium, and folate. Incorporating these beans into your diet can promote better digestion, support muscle health, and help maintain stable blood sugar levels. Additionally, the beans’ mild, slightly nutty flavor makes them incredibly versatile and perfect for creating a creamy and satisfying hummus.

With just 5 minutes of preparation time, you’ll be amazed by the simplicity and deliciousness of this hummus variation! Serve it as a side dish or appetizer, accompanied by fresh veggies and wholesome homemade crackers, and enjoy a healthy, nutrient-dense snack that is both filling and flavorful.

Ingredients

  • For the Hummus Preparation:

    • 300 g cooked kidney beans (or 1 can of 540 ml drained)
    • ¼ cup tahini
    • 2 tbsp. olive oil
    • Juice of ½ a large lemon
    • 2 garlic cloves (roast in olive oil)
    • 1 tbsp. red pesto (or roasted red pepper or tomato paste)
    • ½ tsp. salt
    • ¼ tsp. chili flakes (or any other spice of your choice)
    • 5 or 6 fresh thyme stems

  • For the Garnish Part:

    • 50 g cooked white kidney beans
    • 1 tbsp. olive oil
    • 1 fresh thyme stem
    • Pinch of sumac spice

Directions

  1. Prepare the Hummus:
    Strain the canned cooked kidney beans, ensuring they are thoroughly drained.
    In a food processor, combine the cooked kidney beans, tahini, olive oil, lemon juice, roasted garlic cloves, red pesto, salt, chili flakes, and fresh thyme stems.

  2. Blend the Ingredients:
    Blend the ingredients until smooth and creamy, achieving a silky texture.

  3. Plate the Hummus:
    Transfer the blended hummus into a serving plate, spreading it evenly.

  4. Garnish the Hummus:
    Garnish the hummus with cooked white kidney beans, drizzle with olive oil, and sprinkle with fresh thyme leaves and sumac spice.

Prep Time and Servings

  • Servings: 4
  • Prep Time: 20 minutes

Nutrition

Per 1 Serving:

  • Energy: 290 calories
  • Protein: 10.14 g
  • Fat: 18.49 g
  • Carbohydrates: 23.66 g
  • Fiber: 6.3 g

Notes

  • Store any leftover hummus in an airtight container in the refrigerator for up to 1 week.
  • Serve the white kidney bean hummus as a side dish or appetizer, accompanied by fresh veggies and wholesome homemade crackers.
Vision Promotion Salad

Vision Promotion Salad

Aug 18, 2024

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Vision Promotion Salad

If you’re looking to give your eyes a little extra love, this Vision-Promoting Salad is just what you need. Packed with vibrant colors and a variety of nutrient-rich ingredients, this salad is designed to support your eye health and overall well-being.

 Nutrition plays a crucial role in maintaining healthy vision, and this salad is loaded with the vitamins and minerals that are scientifically proven to protect your eyes. Ingredients like sweet potatoes, broccoli, and spinach are not only delicious but also high in lutein, zeaxanthin, and beta-carotene nutrients that are essential for keeping your eyesight sharp and clear.

Join us on this flavorful journey as we combine these powerhouse ingredients into a salad that’s as tasty as it is beneficial. Whether you’re looking for a nutritious lunch or a side dish that packs a punch, this salad has got you covered.

Ingredients

For the salad:

  • 1 cup steamed sweet potato
  • 1 cup steamed carrots
  • 2 cups steamed broccoli
  • 1 cup baby spinach
  • 1 cup diced orange
  • 2 eggs (optional)
  • ¼ cup roasted pumpkin seeds

For the vinaigrette:

  • 2 tbsp. olive oil
  • 2 tbsp. apple cider vinegar
  • Juice of 1 lemon
  • 1 tsp. Himalayan salt
  • 1 tsp. mustard
  • Black pepper

Directions

  1. Steam sweet potatoes and carrots for about 10 minutes until they are tender. Set aside to cool.
  2. Steam broccoli for just 5 minutes until it’s bright green and slightly tender. Remove from heat and allow it to cool.
  3. Hard boil the eggs for 10 minutes. Let them cool down in cold water to stop the cooking process. Peel and slice them.
  4. In a large bowl, combine the steamed sweet potatoes, carrots, broccoli, fresh baby spinach, and diced oranges.
  5. In a small bowl, whisk together olive oil, apple cider vinegar, lemon juice, Himalayan salt, mustard, and black pepper to make the vinaigrette.
  6. Pour the vinaigrette over the salad and toss gently to coat all the ingredients evenly.
  7. Garnish the salad with sliced eggs and roasted pumpkin seeds.
  8. Serve immediately and enjoy the nutritious eye health salad!

Serving Information

  • Servings: 4
  • Prep Time: 30 minutes
  • Steaming Time: 10 minutes

Nutritional Information (Per Serving)

  • Energy: 252 calories
  • Protein: 9.14 g
  • Fat: 13.54 g
  • Carbohydrates: 26.57 g
  • Fiber: 7.2 g

Storage and Recommendations

  • For optimal freshness, dress the salad just before serving. Enjoy right away for optimal nutritional benefits.
  • Make it a regular part of your diet to support your eye health and overall well-being.
Beets Salad

Beets Salad

Aug 18, 2024

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Beets Salad

Welcome to another vibrant and health-packed recipe that’s perfect for elevating your salad game. Today, we’re making a simple yet profoundly healthy Beetroot Detox Salad. This dish is not only a feast for the eyes with its stunning color but also a powerhouse of nutrients that can be enjoyed all year round.

Beetroot is the star of this recipe, known for its impressive nutritional profile. Rich in antioxidants like betalains, beets are excellent for detoxifying the body, promoting heart health, and reducing inflammation. The high fiber content aids in digestion, while essential minerals like potassium and manganese support overall wellness. Incorporating beetroot into your regular diet can help maintain healthy blood pressure levels, boost stamina, and even improve brain function. Plus, its natural sweetness pairs wonderfully with the tangy vinaigrette in this recipe, making it a delicious way to nourish your body.

So, let’s get started!

Ingredients

For the vinaigrette:

  • 700 g steamed beetroot
  • 40 g green onion
  • 25 g parsley
  • 20 g capers
  • 1 large garlic clove

For the vinaigrette:

  • 3 tbsp. olive oil
  • 2 tbsp. apple cider vinegar
  • Juice of a lemon
  • 1 tsp. mustard
  • 1 tsp. Himalayan salt
  • Black pepper to taste

Directions

  1. Start by cooking the beetroots. You can either boil or steam the beets until they are tender. Once cooked, remove the skin and dice the beetroots into small pieces.
  2. Finely chop the green onion and parsley. Grind the garlic clove.
  3. Combine the diced beetroot, chopped green onion, parsley, ground garlic, and capers in a large mixing bowl.
  4. Prepare the vinaigrette by whisking together olive oil, apple cider vinegar, lemon juice, mustard, Himalayan salt, and black pepper in a separate bowl.
  5. Pour the vinaigrette over the beetroot mixture and stir well to ensure all ingredients are evenly coated.
  6. Serve the beetroot salad immediately while it’s freshly seasoned, as a delightful side dish or a standalone detoxifying meal.

Nutritional Information

  • Per Serving:
    • Energy: 119 calories
    • Protein: 2.31 g
    • Fat: 7.08 g
    • Carbohydrates: 13.36 g
    • Fiber: 2.7 g

Storage & Tips

  • Storage: Store any leftover beetroot salad in an airtight container in the refrigerator for up to 2-3 days. The flavors may intensify over time, making it even more delicious.
  • Recommendations: Embrace the detoxifying properties of this salad and savor the goodness with every bite!

 

Prep Time & Servings

  • 6 Servings
  • 20 minutes Prep Time
Cucumber Salad

Cucumber Salad

Aug 18, 2024

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Cucumber Salad

Embrace the flavors of summer with our simple yet immensely popular cucumber salad recipe. This refreshing dish is perfect for warm days when you crave something light, crisp, and full of vibrant flavors. Whether you’re hosting a barbecue, going on a picnic, or just enjoying a meal at home, this cucumber salad is an excellent addition to your table.

Cucumbers are known for their high water content, making them an ideal hydrating food during hot weather. They are also low in calories but packed with essential nutrients like vitamins K, C, and A, as well as potassium and magnesium. The antioxidants found in cucumbers, such as beta-carotene and flavonoids, help fight inflammation and support overall health. Combined with juicy tomatoes, zesty green onions, and fresh parsley, this salad is not only a feast for the eyes but also a nutritious boost for your body.

Bursting with freshness and vibrant colors, this salad is a naturally crunchy addition to any meal, picnic, or barbecue. It’s also incredibly versatile—you can customize it with your favorite herbs or additional vegetables to suit your taste preferences.

So, let’s get started!

Ingredients

  • 1 large English cucumber (425 g)
  • 180 g grape tomatoes (or other tomato of your choice)
  • 50 g green onion
  • 25 g fresh parsley

For the vinaigrette:

  • 3 tbsp. olive oil
  • 2 tbsp. lemon juice
  • 1 tbsp. white vinegar
  • 1 tsp. Himalayan salt
  • Black pepper to taste

Directions

  1. Slice the cucumber into thin slices and place in a bowl.
  2. Add grape tomatoes, chopped green onion, and parsley.
  3. Whisk together olive oil, lemon juice, white vinegar, salt, and pepper to make the vinaigrette.
  4. Pour the vinaigrette over the salad and toss to coat evenly.
  5. Adjust seasoning to taste.
  6. Serve and enjoy while still fresh!

Nutritional Information (Per Serving)

  • Calories: 122
  • Protein: 1.4 g
  • Fat: 10.41 g
  • Carbohydrates: 7.51 g
  • Fiber: 1.4 g

Serving Information

  • Servings: 4
  • Prep Time: 20 minutes

    Storage & Tips

    • Storage: Note that the salad may become watery upon storage due to the cucumber releasing moisture. Enjoy while still freshly made.
    • Tip: Feel free to customize the salad with your favorite herbs or additional vegetables for added freshness and flavor.
    Split Pea Hummus

    Split Pea Hummus

    Aug 18, 2024

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    Split Pea Hummus

    For all those of you seeking wholesome and health-conscious recipes, hummus is likely a staple. However, today we’re here to introduce a delightful twist on the classic Middle Eastern dish by using green split peas instead of the traditional chickpeas!

    Hummus, typically made with chickpeas, is a beloved dip known for its creamy texture, rich flavor, and nutritional benefits. But have you ever tried making it with green split peas? Often overlooked in pantry shelves, green split peas offer a smoother texture and are packed with essential nutrients, making them a fantastic alternative to chickpeas. Split peas are particularly rich in protein, fiber, and iron, which are crucial for maintaining muscle health, aiding digestion, and supporting the production of red blood cells.

    Green split peas have a slightly sweeter and milder flavor compared to chickpeas, which complements the other ingredients in hummus beautifully. The addition of tahini, olive oil, and fresh lemon juice enhances the creamy texture and adds a nutty, tangy richness that’s hard to resist. Whether you’re looking to switch up your usual hummus routine or simply want to explore new ingredients, this split peas hummus is a must-try. It’s not just a dip—it’s a versatile spread that can be used in sandwiches, as a topping for salads, or even as a base for a hearty meal.

    With a delightful taste and a softer texture, green split peas make for an excellent alternative to chickpeas in hummus. Plus, this version is perfect for those who are looking for a more digestible option, as split peas are easier on the stomach and can be a better choice for individuals with certain dietary sensitivities.

    Let’s explore the world of hummus with this creamy, nutritious, and outrageously delicious split peas hummus recipe that’s sure to become a new favorite in your kitchen.

    Ingredients

    For the hummus preparation:

    • 1 ½ cup green split peas
    • ½ cup tahini
    • 4 tbsp. olive oil
    • Juice of 1 large lemon
    • 1 garlic clove
    • 1 cup of cold water
    • 1 tsp. salt
    • ½ tsp. cumin (optional)
    • Black pepper to taste

    For the ground beef:

    • 200 g ground beef
    • 80 g onion
    • 2 garlic cloves
    • 50 g tomato paste
    • 1 ½ tbsp. olive oil
    • ⅓ cup of water for the sauce
    • ½ tsp. salt
    • ½ tsp. cumin
    • ½ tsp. coriander powder
    • ½ tsp. paprika
    • Black pepper to taste

    For the garnish:

    • 3 tbsp. olive oil
    • Handful of pomegranate seeds
    • ¼ cup steamed split peas
    • Sumac spice

    Directions

    1. Begin by soaking the green split peas overnight to enhance nutrient absorption.
    2. Steam the soaked split peas using an instant pot or any other steaming pot until tender.
    3. In a food processor, combine the steamed split peas, tahini, olive oil, lemon juice, garlic, water, salt, cumin (if using), and black pepper. Blend until smooth and creamy. Adjust seasoning to taste.
    4. Transfer the hummus to two serving bowls and set aside.
    5. For the vegan version, drizzle olive oil over the hummus and sprinkle pomegranate seeds, sumac, and steamed split peas on top.
    6. For the non-vegan version, cook ground beef with onion, garlic, tomato paste, spices, and water until thickened.
    7. Serve the second hummus plate with ground beef in the center, drizzle olive oil over, and sprinkle pomegranate seeds, sumac, and steamed split peas around.

    Nutritional Information (Per Serving of Hummus Only)

    • Calories: 187
    • Protein: 7.59 g
    • Fat: 10.17 g
    • Carbohydrates: 18.16 g
    • Fiber: 7.2 g

    Serving Information

    • Servings: 12
    • Prep Time: 30 minutes
    • Soaking Time: Overnight

      Storage & Tips

      • Storage: Store leftover hummus in an airtight container in the refrigerator for up to a week.
      • Tip: Experiment with different garnishes like sesame seeds, greens, fresh herbs, or toasted pine nuts to enhance flavors.