Mediterranean Beet Hummus

beet hummus
beet hummus
Photo by: Ketino Photography

If you want to wow your guests at your next get together, beet hummus. This healthy snack is vibrant in both taste and color and is sure to impress. Use it as a dip, place a scoop on top of salads or spread it in sandwiches or wraps.

Health Bennies – 

  • High in protein
  • Vitamin C
  • B vitamins
  • High fiber
  • Helps liver “detoxify” the body
  • High in monounsaturated (healthy) fat
  • High in antioxidants
  • Anti-inflammatory
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Mediterranean Beet Hummus

You will need a food processor for this recipe.
Cuisine Dairy free, Gluten free
Servings 2 Cups

Ingredients

  • 1 each Red beet medium size
  • 1 Tablespoon Grapeseed oil or other high heat oil
  • 3 cloves Garlic peeled
  • 1 can Chickpeas 15.5 oz.
  • 1 Tablespoon Tahini
  • 1 each Lemon juice
  • 1.5 teaspoon Sea Salt
  • 1/4 teaspoon Black pepper ground
  • 1/4 teaspoon Caraway ground
  • 1/4 teaspoon Cumin ground
  • 1/4 teaspoon Coriander ground
  • 1/2 cups Extra-Virgin Olive Oil
  • 2 Tablespoons Water

Garnish

  • 1 teaspoon Sesame seeds
  • 1 Tablespoon Hemp seeds hulled
  • 1 Tablespoon Pumpkin seeds shelled
  • 6 sprigs Dill chopped

Instructions

For the beets

  1. Pre-heat oven to 400 degrees.
  2. Drizzle beet with grapeseed oil, wrap it in foil and roast in oven for 1 1/2 hours until tender.
  3. Unwrap beet and let cool.
  4. Peel and and discard the skin. Cut into a large dice.

For the hummus

  1. Chop the garlic in a food processor.
  2. Add the diced beet, chickpeas, tahini, lemon juice, salt, pepper and spices. Puree until smooth, scraping down sides as needed.
  3. While the food processor is running slowly drizzle in the EVOO followed by 2 Tablespoons of water. Let machine run as long as it needs to in order to create a smooth puree.
  4. Adjust seasonings as necessary.
  5. Place hummus in a medium bowl and top with garnishes and a drizzle of EVOO.

Recipe Notes

Need Tahini? Try the "Ziyad Tahini Sesame Sauce".
Need Hemp seeds? Try the "Nutiva Organic Hempseed"
Need Pumpkin seeds? Try the "Now Foods Organic Pumpkin Seeds"

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Sarah Burchard is the author of The Healthy Locavore, a natural foods chef and certified health coach whose writing centers around holistic health, supporting community and eating locally grown and made food.

Pitaya Bowl Paradise

Pitaya bowls

Have you tried pitaya yet? It’s going toe to toe with acai in the frozen breakfast bowl department. These bowls of frozen pureed fruit, topped with granola and berries are all the rage these days. I feel like I’m seeing a new acai & pitaya bowl shop or food truck opening up every week.

But what is pitaya? This vibrant magenta fruit from Central America is also known as dragonfruit. You can now buy pitaya pureed, portioned and frozen just like you can acai.

Health bennies:

  • High in antioxidants
  • Contain B & C vitamins
  • Good source of iron & magnesium
  • High fiber
  • Low glycemic fruit

Building pitaya bowls is fun! I like to puree my pitaya with frozen bananas for potassium and avocado for healthy fat. These ingredients also add to its silky smooth sorbet like texture. From there you can top your bowl with anything you like. Seasonal fruit, nuts, seeds, granola, bee pollen, coconut, the sky’s the limit.

Pitaya bowl prep

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Pitaya bowls

Servings 3

Ingredients

  • 2 packs Pitaya puree (3.5 oz. )
  • 2 Bananas frozen & chopped
  • 1 Avocado chopped

Garnish:

  • Freshly sliced strawberries and peaches
  • Fresh blueberries
  • Granola
  • Hemp seeds
  • Chia seeds

Instructions

  1. Place the pitaya packs under cool running water until you have defrosted them about half way.
  2. Place the pitaya puree, chopped frozen banana and avocado in your vitamix blender. ( Need Vitamix Blender? Click on the link below at the recipe note.)

  3. Blend until smooth (you will need to use your tamper to help with the pureeing).

  4. Pour the puree into bowls and top with garnishes. Enjoy immediately.

Recipe Notes

Learn how to make a Home-Made Granola here.

Need Pitaya puree? Try this.
Need Hemp seeds? Try this.
Need Chia seeds? Try this.

Tools:
Vitamix blender with tamper (or other high speed blender)

Sarah Burchard is the author of The Healthy Locavore, a natural foods chef and certified health coach whose writing centers around holistic health, supporting community and eating locally grown and made food.

Hippie Hemp Seed Milk

hemp seed milk

I remember back in my early teens listening to The Dead while making macramé necklaces and bracelets with hemp. Never did I imagine in a million years I would be making milk from hemp seeds over 20 years later.

This is one thing that is great about the health food industry. It is always looking for the nutritional benefits of anything and everything so they can find the next trendy thing to sell. Sometimes it’s a sham but sometimes we totally reap the benefit.

Enter hemp seeds. Not only are they great for digestion and keeping inflammation down, they are very versatile as well. You can sprinkle them on yogurt or salads, add them to granola, healthy energy bars or desserts make them into a pesto and yes you can make milk out of them.

Health bennies:

  • Good balance of omega-3 and omega-6 fatty acids which is crucial to fighting chronic inflammation.
  • A complete protein – contains all 20 amino acids (including the 9 essential amino acids that our bodies can’t produce).
  • High fiber
  • Good source of minerals – Calcium, magnesium, iron, zinc
  • Good source of vitamins – Vitamin A, D & E and a variety of B vitamins.
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Hemp Seed Milk

Servings 3 cups

Ingredients

  • ½ cup Hemp seeds raw & hulled
  • 2 cups Filtered water
  • 1 Tablespoon Raw honey
  • 1 pinch Sea salt
  • 1 teaspoon Vanilla extract

Instructions

  1. Place hemp seeds in a large glass jar and cover them with filtered water, let sit on counter for 6 hours, strain and rinse well.
  2. Combine the soaked hemp seeds, 2 cups filtered water, raw honey, salt and vanilla  in a blender and blend for one minute
  3. Store in a glass jar with tight fitting lid in the fridge up to 5 days.

Recipe Notes

Need Hemp seeds, raw & hulled? Try this!

 

Sarah Burchard is the author of The Healthy Locavore, a natural foods chef and certified health coach whose writing centers around holistic health, supporting community and eating locally grown and made food.

Roasted beets with seeds, farro and spiced yogurt

roasted beets with farro

roasted beets with farro

This dish takes a little bit of time to make but if you do some prep ahead of time it makes it a lot more manageable. The farro and beets can be cooked and the yogurt sauce can be made the morning of or the day before. Then when it come time to eat all you have to do is dress the ingredients and plate them up!

Health bennies:

Beets – Great source of fiber, vitamin A & C, healthy carbs, and many important minerals.

Whole Grain Farro – High in fiber, contains vitamin B3 and zinc, good source of protein and iron. *Favorite brand – Bob’s Red Mill organic farro Note, buying pearled farro will greatly reduce your cooking time but in the case of pearled farro the bran has been removed therefore removing many of it’s nutritional properties.

Greek Yogurt – High in probiotics which is great for healthy digestion, high in calcium, a good source of essential fatty acids and protein.*Favorite brand – Straus Organic Plain Greek Yogurt

 

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Roasted beets with seeds, farro and spiced yogurt

**Use organic ingredients whenever possible
Servings 4

Ingredients

Farro:

  • 1 cup Farro
  • 2 Tablespoons Extra-virgin olive oil
  • TT S&P

Beets:

  • 5 each Beets medium size, washed, greens removed
  • 2 Tablespoons Grapeseed oil
  • 2 Tablespoons Extra-virgin olive oil
  • TT S&P
  • 1 Tablespoon + 1 teaspoon Apple cider vinegar
  • 1 Tablespoon Parsley chopped
  • 1 Tablespoon Dill chopped

Yogurt sauce:

  • 1/2 cup Greek yogurt plain
  • 1/4 teaspoon Coriander ground
  • 1/8 teaspoon Cumin ground
  • TT S&P
  • 1 clove Garlic minced
  • 1/2 lemon juiced

Garnishes:

  • Chia seeds
  • Hemp seeds
  • Sesame seeds
  • Pea sprouts or sunflower sprouts, tossed in lemon juice, S&P

Instructions

For the farro:

  1. Rinse the farro under cold water, place in a pot with a hefty pinch of salt and cover with cold water by 1 inch. Bring to a boil, turn down to a simmer and cook covered about 30 minutes. (Cooking time will vary according to what kind of farro you have, read the package for their suggested cooking time.)
  2. When the farro is tender, strain off the water, toss with 2 Tablespoons EVOO, season with S&P and lay out on a plate to cool.

For the beets:

  1. - Toss beets in 2 Tablespoons grapeseed oil (or other high heat oil), wrap them tightly in foil and roast in a 350 degree oven for 1 1/2-2 hours until tender. (Cooking time will depend on the size of your beets.)
  2. - Once the beets are cool enough to handle peel off the skin, cut them into quarters and toss them with the EVOO, apple cider vinegar, S&P, parsley and dill.

For the yogurt sauce:

  1. - Whisk together the greek yogurt, coriander, cumin, S&P, garlic and lemon juice from half a lemon.

To Plate:

  1. - Start with a swipe of the yogurt sauce along the bottom of a large platter (or serve the sauce on the side).
  2. - Spoon the farro over the top and then arrange the beets on top of the farro. Garnish with pea shoots and a sprinkling of chia, hemp and sesame seeds.

Recipe Notes

Need Farro? Try this!
Need Apple cider vinegar?  Try this!
Need Greek yogurt? Try this!

 

Sarah Burchard is the author of The Healthy Locavore, a natural foods chef and certified health coach whose writing centers around holistic health, supporting community and eating locally grown and made food.