Healthy Mama Magazine Issue 7 - January 2015

Featur Lunch b Solutio ox n For yo ur cha s WIN a nce to co tap he py, r goodness GOODNESS bites e! TEN GLU Hummus makes a wonderful healthy dip that’s great for snacks and appetizers served with crackers & veggie sticks or a vegetarian spread for sandwiches. It is extremely versatile and it’s a great source of protein, calcium, magnesium & potassium. NUT E FRE FREE VEG AN ed in Y DAIR FREE E IN Y AL RG LK NE A E SUPER FO OD 15 HUMMUS WITH FRESH HERBS By Chef Kate | Makes approx 1 cup 1 14oz/400g can garbanzo beans (chickpeas), drained (approx. 1½ cups cooked) [G Team suggests soaking and cooking your own chickpeas - see below] 2 tablespoons tahini (optional) 1 tablespoon fresh lemon or lime juice 3 tablespoons water (or more if needed while blending) PINK HUMMUS Add approximately ½ cup cooked beetroot (beets), 1 extra tablespoon of water (to desired consistency) and up to 1 tablespoon of honey (to taste) to the traditional recipe. 1 tablespoon olive oil 2 tablespoons fresh herbs…cilantro (coriander), parsley or basil (optional) 1 small clove of garlic, minced (to taste, optional) ½ teaspoon sea salt and freshly ground pepper (to taste) 1 Place all ingredients in a food processor and blend for 1 minute then stop and scrape down the sides with a spatula. You may need to add a little water if it is too thick while blending. 2 Check for seasoning and add a little more salt and lemon juice if desired and continue blending until smooth. You can also blend for less time and leave the hummus a little chunky if you like. GREEN HUMMUS Add approximately 1 cup of fresh spinach to the traditional recipe. You can also add a few more tablespoons of fresh herbs if desired. Tip from the G-Team, Make Your Own: Garbanzo beans are high in fibre and folate and about a third of the protein and iron you need each day in one servi

Healthy Mama Magazine Issue 7 - January 2015 | Page 30