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.

Eat your sea vegetables

IMG_1206
Seaweed salad

Last week I took the dive into furthering my education and started my one year course with The Institute for Integrative Nutrition.

Something really hit home for me the other day while watching one of my online classes. It wasn’t so much the statement that was said  but the impact I thought that the information would have on people in our society. They said very simply, “a portion of seaweed and sesame seeds contain more calcium than a glass of milk”.

Now, if you are from the U.S. you grew up being told that you need to drink milk to get calcium and build strong bones. And honestly back in the 50’s when people were milking their own cows and drinking raw milk it probably was one of the best ways to get your calcium. These days we are finally starting to learn (because we are finally starting to ask questions and care) that the ultra processed cows milk we drink has probably been stripped of most of it’s nutrients leaving a sugary beverage produced from animals raised on GMO grains. Is it time to start looking for our calcium elsewhere?

Their are many other foods that are high in calcium:

  • Fish
  • Beans
  • Almonds
  • Citrus
  • Sesame seeds
  • Leafy green vegetables

But lets get back to Seaweed. Seaweed is a great source of calcium and what’s even better  is how sustainable of a crop it is. It has no carbon footprint, relies on sunlight as energy to produce food and reproduces at rapid speed. This is great news for the environment. Next is their nutrients….

Health bennies:

Seaweed – High in chlorophyll and antioxidants. Contains calcium, magnesium, trace minerals, vitamin A & C ,cancer fighting omega-3 fatty acids, lignans and are a great source of iodine (which is important for maintaining a healthy thyroid).

Now, what about those sesame seeds?

Sesame seeds – High in calcium, also contain trace minerals, magnesium, iron, vitamin B1, dietary fiber and lignans.

Point is you can get all the nutrients you need in a variety of foods. Perfect example, calcium doesn’t just come from milk.  It is time to start questioning the mass marketed ingredients and look outside the box. What you were told as a kid might not be the case anymore. As you may notice nutritional guideline change every year, more information and studies come out each year and it’s always evolving. The only way to learn is through exposure. So turn of your TV and start digging deeper.

 

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Seaweed salad

**Use organic ingredients whenever possible.
Servings 2 cups

Ingredients

  • 2 cups Mixed seaweed (red dulse, wakame & sea palm fronds are all great options)
  • 3 Tablespoons Brown rice vinegar
  • 1 teaspoon Toasted sesame oil
  • 1 Tablespoon Tamari
  • 1/4 teaspoon Sea salt
  • 1/2 inch piece Ginger minced
  • 1 ea. Scallion sliced thin
  • 1 Tablespoon Sesame seeds

Instructions

  1. Soak the seaweed in cold water for 5 minutes. Drain and squeeze out excess water.
  2. Add the remaining ingredients, stir well and refrigerate 1 hour-overnight before eating.

Recipe Notes

Need red dulse Try this!
Need wakame? Try this!
Need sea palm fronds? Try this!
Need Brown rice vinegar? Try this!
Need Toasted sesame oil? Try this!
Need Tamari? Try this!
Need Sea salt? 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.