If you follow a plant-based or vegan diet, you would know that there is one thing you just cannot live without - AKA the hummus!
And even if you are not vegan, we're sure you love hummus just as much!
Hummus is like that reliable buddy that will never let you down, and everyone loves him. He is friends with all and just goes with the flow!
If you never heard of hummus or tried it before, first of all, where have you been?? And secondly, you are missing out!
Like The Lebanese Plate puts it: Hummus is chickpeas that believed in miracles.
And what a miracle it is indeed!
Hummus is a Middle Eastern dip, spread, or savory dish made from cooked, mashed chickpeas blended with tahini, lemon juice, and garlic.
The standard garnish in the Middle East includes olive oil, a few whole chickpeas, parsley, and paprika.
In Middle Eastern cuisine, it is usually eaten as a dip, with pita bread - Wikipedia.
The ingredients used in hummus offer many health benefits. You can enjoy this super tasty dip without any guilt!
Hummus is naturally vegan, gluten-free, lactose-free, and nut-free. So it's a perfect choice for sharing with others!
Chickpeas (garbanzo beans) are a great source of plant-based protein. 1 Tbs hummus contains around 1.2 gram protein.
Hummus contains vitamins and minerals, including iron, copper, magnesium, folate, phosphorus, potassium, and B vitamins.
The main ingredients of hummus, namely chickpeas, tahini, and olive oil, contain antioxidants that can fight inflammation.
With 6 grams of dietary fiber per 3.5 ounces (100 grams), you will improve your digestive health and feed healthy bacteria that live in your gut.
Chickpeas have a low glycemic index (GI). Foods with a low GI are slowly digested and absorbed by the body, which in turn has a slower and more balanced effect on blood sugar levels.
The healthy fats, protein, fiber, and antioxidants found in chickpeas and olive oil may reduce risk factors for heart diseases and lower bad cholesterol levels.
Hummus is incredibly versatile; you can enjoy it with almost everything!
Due to its spread-like consistency, hummus is often served as a dip or used as a spread.
Spread hummus on your wraps or sandwiches instead of high-calorie processed spreads like mayonnaise.
Or dip your favorite veggies or tortilla chips with hummus for a protein-packed healthy snack.
Hummus is widely available at supermarkets but often contains extra unnecessary ingredients. Instead, make your own at home and save on calories, preservatives, and money!
You could also make various flavor variations by adding extra ingredients such as curry, roasted garlic, basil pesto, or beetroot.
There really are no limitations so feel free to experiment and discover some exciting combos!
Adding beetroot to your hummus is an easy and fast variation to add a pop of color and goodness!
Not only will the end result look gorgeous with its deep purplish color, but beetroot is another powerful nutrient-dense vegetable, taking your hummus to the next level!
INGREDIENTS:
DIRECTIONS:
Enjoy!!
]]>If you frequently visit health cafes, you surely would have seen a smoothie bowl pop up on the menu.
These quirky health bowls have become very popular over the last few years.
The original Acai bowl originated in Brazil, popularized by Brazilian Jujitsu founder, Carlos Gracie.
Originally it was made from frozen acai blended with banana to make an icy pulp-like, frozen-yogurt consistency.
The bowl evolved, and various variations emerged, loaded with toppings like sliced fruit, berries, granola, coconut, and almond butter.
Essentially it is like a smoothie, except it is served in a bowl with all kinds of yummy toppings.
It is a super yummy, healthy meal but tastes like a dessert! Who wouldn't like that?!
Whether you choose to eat it for breakfast, lunch, or a healthy snack, a smoothie bowl is a great way to increase your daily fruit and nutrient intake!
Homemade smoothie bowls are healthy as you are in charge of what you use, and you don't make them with added sugar, ice cream, processed purees, and other preservatives.
Made with fresh fruit, veggies, nuts, and other goodies - you get a good dose of vitamins.
Adding protein powders, nuts, and seeds increase the protein content.
You are in charge of the ingredients and the options are endless!
INGREDIENTS:
DIRECTIONS:
It really is as easy as that! A healthy, tasty meal done in minutes! Trust us, you will become addicted to smoothie bowls!
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Growers first raised these beans in the Middle East in 8,000 B.C.
The Greeks considered them a poor man's food, while it was a royal treat in Egypt!
When comparing lentils with other plant-based proteins, they come up second after soy products regarding protein content.
Not only do lentils provide a good dose of protein, 12 grams per 1/2 cup, it also has many other benefits.
Lentils are very easy to cook and require no pre-soaking unlike other beans and legumes.
Rinse them before cooking, place them in a pot, cover with water, bring to a boil and simmer uncovered for 20-30 minutes. As easy as that!
This Lentil salad is a protein and nutrient powerhouse!
It contains lentils, edamame beans, and tofu! All fantastic, high-quality plant-based protein sources.
The cucumber, bell peppers, and spinach makes this salad crunchy and fresh and boosts your veggies intake for the day!
INGREDIENTS:
DIRECTIONS:
BONUS TIP!
Before cooking, press your tofu for extra crunchiness! This gets rid of excess moisture and makes the tofu crispier.
Simply wrap the tofu block in a paper towel or clean dish rag, place it on a cutting board, and put a heavy object on top. Let it sit for 25-30 minutes.
PLANT-BASED COOKING
Interested to see more recipes like this one?
Or perhaps to take a plant-based cooking course?
Then have a look HERE!
]]>For ages, new year's resolutions have been made by millions, aspiring to be better or make positive changes in the new year to come.
It was already well-established by the 1860s, as seen in one of Mark Twain's letters.
"Yesterday, everybody smoked his last cigar, took his last drink, and swore his last oath," he wrote on 1 January 1863. "Today, we are a pious and exemplary community. Thirty days from now, we shall have cast our reformation to the winds and gone to cutting our ancient shortcomings considerably shorter than ever. We shall also reflect pleasantly upon how we did the same old thing last year about this time."
The new calendar year, or division of time i.e., after a weekend, creates the sense that we have a fresh start. Often called the Fresh-Start Effect.
After the previous year's or week's failures, we now have time to close a chapter and start over and try again.
Although many of us set goals or new year's resolutions, unfortunately, many fail to stick to them. However, if we change our attitude and game plan, we might be able to push through and reach them.
If you set a goal or resolution that's doable and meaningful, you have a bigger chance of reaching it.
Your resolutions may fail for these reasons:
Make sure you follow the SMART principle when setting your goals:
S - Specific - be very clear on what you want to achieve. I.e., instead of "I want to save money," say, "I want to save $2000 by the end of August."
M - Measurable - Measure and note your progress as you go along. It will keep you on track and help should you make adjustments.
A - Achievable - Is your goal realistic, considering your life, circumstances, and limitations? Rather take smaller steps instead of biting off more than you can chew.
R - Relevant - Is this goal relevant and important to you? Are you doing it for the right reasons? We often set resolutions to please a spouse, a colleague, or to prove something, but it's not really what we want for ourselves.
T - Time-bound - Similar to achievable, set a realistic time frame (and deadline) to achieve your goal. Focus on small wins to get to your end goal. See it as forming a habit to keep you on the right track.
Be prepared and have a plan.
When you envision and plan how to reach your aspirations and dreams, attaining them will get much easier.
Breaking your end goal into smaller "steps or sections" could also help you stay on track:
Share your goals with loved ones, or find a community with similar goals to keep you accountable.
If we put it out there in the universe, we are more inclined to stick to our new year's resolutions to avoid disappointing ourselves and feeling ashamed if we didn't stick to it.
Having a support system or group is very motivating when you feel like giving up.
Focus on what you have achieved so far instead of what you still need to do.
Rather than saying, "I still need to lose 15 pounds", focus on "I have already lost 5 pounds, and I am starting to feel good".
When we focus on the positives and our achievements, we are more inclined to feel proud and stay motivated to push on.
Avoid situations (or people) that may derail your efforts or tempt you to give in.
Want to save money? Avoid the mall! Need to lose weight? Instead of a coffee date, go on a hiking date. Find ways to overcome possible obstacles and temptations.
Make room for mistakes and setbacks and be flexible.
Pauline Wallin, a psychologist and author of "Taming Your Inner Brat," said any resolution plan should include room for errors. "You're there for the long haul. You have to expect slip-ups," she said.
"There will be times when you will say, 'I'll make a mess of things, and I'm just going to start again tomorrow.' Don't berate yourself. Focus on what you're doing good for yourself rather than what mistake you made," she said.
Remember, a resolution doesn't need to be tied to New Year's. It can be following a weekend, following a birthday, or starting in the middle of the year. Be flexible and adjust. Don't be afraid to start over.
Whether you have many new aspirations and dreams this year or only want to achieve one thing, a new year's resolution should be something you are excited about and enjoy along the way.
Be kind to yourself. It should not be a punishment. It's human nature to give in to temptation for instant gratification. And that is totally ok!
Just get back into the game as soon as possible and cut yourself some slack.
May you have a prosperous new year!
]]>Fall is the perfect time to share food together. This is a large batch recipe! If wanting smaller portion cut recipe in half. This can also be served by placing the soup inside a small pumpkin as an individual place setting. A very fun way to eat and serve the soup!
INGREDIENTS:
3-4 butternut squash ( 3 if very large, 4 if smaller)
4 cloves of garlic ( minced)
1 large yellow onion (chopped)
4 carrots (chopped)
1 stick of butter ( earth balance)
1 Tbs garlic powder
1 Tbs onion powder
1.5 tsp nutmeg
1 tsp salt, or as needed
8 cups of vegetable broth
2 cans coconut milk (full fat)
4 Tbs maple syrup
DIRECTIONS
Cut butternut squash in half, remove seeds and pulp. Drizzle with olive oil and salt. Bake at 375 for 45 min- 1 hour until soft and golden. ( this may be done ahead of time)
Remove as much of the meat of the squash without the peel and set aside.
In a large put melt butter and add onion and garlic. Sauté until onion is translucent
Add the broth, coconut milk, carrots, seasonings, etc, and bring temperature up to medium heat. Add all the squash, mix ,and cook for 25 minutes or until carrots are soft and flavors have developed.
Take soup in batches and blend in blender until very smooth and velvety. Reserve 1 large ladle of soup unblended to mix with the soup afterwards. This allows there to be a little bit of texture in the soup.
TO SERVE:
Ladle into bowl or pumpkin bowl ( take a pumpkin cut of top, clean out the inside of the pumpkin, remove seeds, etc. . Wash and serve soup in it)
Serve soup with roasted pepitas, cashew drizzle, and a sprig of rosemary and your favorite bread.
Roasted Pepitas- Melt butter in skillet, add pepitas. Sprinkle with salt, smoked paprika, and garlic powder. Stir until golden, let cool and store in airtight container.
Cashew Drizzle- soak 1 cup of cashews overnight. Blend with 1 cup of water, 1 Tbs garlic powder, 1 Tbs onion powder, and salt to taste.