TIDINGS THAT INSPIRE
HEALTHY SPREADS:
AN ALTERNATIVE
TO BUTTER AND
MARGARINE
By Jennifer Mwangangi-Ayoti
I
have found these amazing healthy
spreads to be easy to make and they
taste so good! I am one person who
believes in simplicity. I also strongly
believe in eating good food; if it tastes
good then it will make you feel good!
Because of the kids, we do bread once
a week. We found a store that stocks
sprouted grain bread and buns in one
of the malls in Nairobi. Sprouted grain
bread is a healthy alternative to white
flour or whole grain flour bread. The
preparation process involves soaking
the grains in water until they begin to
grow a sprout.
Sprouted grain bread is better not only
because it uses the whole grain, but
the process sprouted grains go through
actually breaks down the proteins and
carbohydrates in the grain, increasing
vitamin content to the consumer. Yes,
it still contains a moderate amount
of gluten but it is a healthier choice
compared to white or whole grain
bread.
Spreads just like toppings in food can
make the dish unhealthy. Most of us
are limited to butter and margarine, yet
there are so many other simple, healthy
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and delicious choices. We can opt to
use Nut butters; almond, macadamia,
almond or avocado which is natural
and tastes so good. My favorite is
hummus which is so easy to make.
Here is my simple recipe: Make Tahini
first (sesame paste); You will need 1
cup of sesame seeds; toast them on a
pan until they are golden brown then
after they have cooled down, blend
as you add 3-4 tablespoons of olive
oil. Blend to your desired consistency.
There you go! Simple. Pour the paste in
an air- tight jar and put in the fridge.
For your hummus (chickpeas plus
sesame paste); Tahini paste 1/2 cup; I
cup of chickpeas that have been soaked
for 24-48 hours; 1/4 cup olive oil; 4
tablespoons of lemon juice; 2 cloves
garlic; and 1/4 teaspoon sea salt.
Chickpeas which is one of the foods
that contain Phytoestrogens is highly
encouraged for women going through
menopause.
Phytoestrogens are thought to block
the body’s uptake of unhealthy estrogen
and where there is a deficiency of
estrogen, provide an alternative source.
Sesame seeds are a nutritional
powerhouse containing vitamins,
minerals, natural oils, and organic
compounds which consist of calcium,
iron, magnesium, phosphorous,
manganese, copper, zinc, fiber, thiamin,
vitamin B6, folate and protein.
The combination of these two
ingredients plus olive oil, garlic and
lemon juice, will leave your organs
smiling!
Method Happy cooking!
Boil the chickpeas with some baking
soda until they are soft. Drain the
water and put them in a blender. Add
olive oil, tahini paste, garlic, lemon
juice and sea salt. Blend until smooth.
Add some water until you reach your
desired consistency. Jennifer Mwangangi-Ayoti is a
Chartered Marketer (UK), and a
seasoned Wellness Coach at Licial
Wellness. You can commune with her on
this or related issues via mail at: Info@
licialwellness.com. You can also visit the
website at: www.licialwellness.com.