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Raw Hummus

May 18, 2012

Hummus is much adored in the food community, and with good reason: it’s creamy, delicious, versatile, and high in protein and fiber. Raw hummus may sound like more effort than your usual cooked hummus, but in fact, the raw version is simple to make. Raw hummus is easily transportable and is a great dip for fresh veggies such as carrots. It also goes nicely with falafel, pitta pockets and wraps. It is my ideal snack for picnics.

Chickpeas belong to a food group called legumes – the French for vegetables – which also includes lentils, beans, peas and peanuts. When sprouted, the nutritional value of legumes increase dramatically. Sprouted chickpeas are rich in protein, heart-healthy potassium, B vitamins, calcium, enzymes and isoflavones. Isoflavones are calcium’s ally, which are particularly important for vegans. Sprouted chickpeas are also a great source of fiber with 12.5g per cup.

Raw Hummus

Ingredients:

1 cup sprouted chickpeas
5-6 Tbsp. lemon juice
4 Tbsp. tahini
2-3 Tbsp. cumin powder
2 Tbsp. extra virgin olive oil
3 cloves garlic, crushed
pinch of sea salt
½ cup filtered water

Directions:

Simply sprout your dried chickpeas by soaking them in water overnight (about 12 hours.) Drain them the following morning. Continue to rinse and drain them at least twice a day for the next 2 days. As soon as the tail of the sprout is a few centimeters in length, they are ready. Then you can whiz up this gem of a recipe.
Blend everything in your food processor (or high speed blender) for a few minutes until smooth. Add more filtered water to help move it around if necessary.

Enjoy!

1 Comments

Chia Pudding

April 18, 2012

For most of us, we can’t think of the word chia without thinking of Chia Pets – those enigmatic, ceramic, living dolls that were a hallmark of 1980s culture. Who would have thought that those funny Chia Pets use some of the most nutritious seeds around?

These tiny seeds are powerhouses of nutritious energy, extremely filling and relatively low in calories. Chia seeds are remarkably high in omega-3 fatty acids and calcium. They’re full of soluble fiber which is what makes them expand into a gelatinous pudding of sorts when they are soaked in liquid. With a high concentration of easily digestible protein, these little seeds fill you up and keep you energized. Some people call them the perfect food for athletes and dieters alike.

These seeds figured prominently centuries ago in Mayan, Incan and Aztec cultures, where they were valued as an endurance food, and even used as currency. (Chia is the Mayan word for strength.) Its a wonder to me why so many athletes are carrying around those weird packets of alarmingly colored, artificial-protein gel. Here’s a nice tip I’ve learned – soak chia seeds in water and use that as a fuel for your workouts. When I’m out for a long run, especially during my distance races, I bring along with me a drink of soaked chia seeds. It is a naturally perfect energy food.

Making this sweet, comforting and healthy snack (or breakfast, or dessert) couldn’t be easier. Simply pour the ingredients into a bowl, stir, walk away long enough to fold your laundry, do the dishes or maybe call your mom, then come back and it’s done. Or stir it up at night before you go to bed, put it in the refrigerator, and you’ll wake up with your energizing breakfast ready to go as you run out the door.

Chia Pudding

Serves 4 to 6

Ingredients:

1 cup chia seeds
3 cups nut milk, coconut milk, or hemp milk
2 to 4 Tbsp. agave nectar
1 tsp. vanilla extract (optional)
1/4 tsp. cinnamon (optional)
Pinch of sea salt

Directions:

Place the chia seeds, milk, agave and salt in a bowl (add vanilla and cinnamon, if desired) and stir well, so there are no clumps and all the chia seeds are coated in milk.
Let this set at room temperature for 20 to 30 minutes, or cover and refrigerate. This pudding will keep well in the fridge for days.

23 Comments

Banana Nut Bread

April 16, 2012

Yesterday was one of those lazy and cozy days for us. There is no doubt that cozy for me means yummy food and there is something especially comforting about baking. Maybe it could be the domesticity of it all, or the incredible smell that fills the house, or the satisfaction of slicing into the thick crust of a dense piece of bread. Whatever the reason, this lovely snack was enjoyed with a hot cup of tea while curling up on the couch to watch a film.

This recipe is not too sweet, delectably moist and rich despite it’s whole food ingredients. And of course, its vegan.

Banana Nut Bread

Ingredients:

¼ cup milk of your choice (I used homemade almond milk)
6 Tbsp. olive oil
6 Tbsp. maple syrup
1 tsp. pure vanilla extract
2 ¼ cups mashed ripe bananas (approximately 5 medium bananas)
2 cups spelt flour
1 tsp. baking soda
1 tsp. baking powder
½ tsp. sea salt
3/4 cup chopped nuts + seeds (I used walnuts and sunflower seeds)

Directions:
1. Preheat oven to 350°F (175°C)
2. Lightly oil an 8” x 8” cake pan or loaf pan.
3. Put the milk, oil, maple syrup, vanilla, and bananas in a blender and blend until smooth – or mash bananas with fork and stir in wet ingredients.
4. In a large bowl combine dry ingredients. Add banana mixture and combine. Fold in nuts.
5. Pour into pan and smooth the top. Bake for 30 minutes or until a toothpick inserted in the center comes out clean (time varies greatly according to oven.)

15 Comments

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