Sweet Potato Hummus

A few weeks ago I made a sweet potato hummus that blew my taste buds away. It was so creamy and delicious I just had to share it with all of you. The thing I love about this recipe is that by altering the spice you can create all sorts of different palate pleasing options. I made the recipe using curry powder but I think using cinnamon and a tad bit of something to sweeten it (maple syrup, coconut sugar, date paste, etc) would be delicious as well. Or you could go all Mexican on it by using cumin and a little chili powder.

Sweet Potato Hummus (adapted from Choosing Raw)
Ingredients
1 large sweet potato - cooked, skin removed, and cubed
2 cups chickpeas (or white beans which will give it a smoother texture, this is what I used)
1 1/2 tsp sesame oil - can substitute with a different oil based on the taste profile you are going for
1/4 cup tahini paste
1 tsp curry powder (sub cumin, cinnamon, chili powder, the possibilities are endless)
salt and pepper to taste


1) Place sweet potatoes in the processor.
2) Optional step: warm up your beans. This really isn’t necessary for great hummus, but guess what? It’s a really, really good trick of the trade. Either microwave your chickpeas for 1 minute (OK, for the record, I don’t much like microwave cooking, but I don’t think it’s going to murder any of us if we do it once upon a hummus), or pour the chickpeas and their canning liquid into a little saucepot and get them warm. Drain them after, but reserve the liquid. That’s it — not a lot of effort for a step that will really improve your hummus.
3) Place chickpeas (warm or not) into the processor along with the sesame oil, tahini, curry, salt and pepper. Run the processor. Take 1/2 cup (this should be all that’s left) of the canning liquid from the beans (it’s got starch in it, which will help make the hummus super delicious) and drizzle it into the processor to help create the perfect texture.
If you run out of liquid but the hummus needs to be thinner (this, by the way, should happen — all in all, I needed about 3/4 c. liquid for my batch) start drizzling in regular old water. Stop now and then to scrape the bowl. When the consistency is even, smooth, and thick but not pasty, you’re done.
4) Sprinkle hummus with paprika, and serve. 

I served these with celery and broccoli but pita bread would be an excellent choice as well. Definitely filling enough for a whole meal or quite the appetizer at your next party.

Spotlight On: Lentils

Lentils are one of the quickest to prepare but mightiest in nutrients members of the legume family. Lentils come in a variety of colors, including brown, pink, green, red, yellow and black. They are a great source of fiber, help lower cholesterol, and are great at preventing blood sugar levels from rising quickly after a meal.  Lentils are also a great source of vitamins, minerals and protein. The chart below shows all of the nutrients contained in lentils.

Nutrients in
Lentils
1.00 cup cooked (198.00 grams)

Nutrient%Daily Value

molybdenum198%

folate89.5%

fiber62.5%

tryptophan50%

manganese49%

iron36.6%

protein35.7%

phosphorus35.6%

copper25%

vitamin B122%

potassium20.8%

Calories (229)12%

Tips for Preparing and Cooking Lentils

Unlike dried beans, lentils do not need to be soaked prior to cooking. Before you rinse them, you should carefully look through the dried lentils to ensure there are no small stones mixed in with them. After rinsing, use two cups of liquid to one cup of dried lentils. Bring the water to a boil and then add the lentils. Once the lentils return to a boil, turn down the heat and simmer for 20-30 minutes (time varies based on the color of lentil you are using). The longer you cook them the softer and mushier they become. More firm lentils are ideal for salads or soups while softer lentils are better for dishes like dal. 

Below are a few of our favorite lentil recipes:

Spicy Lentils(Jon's go to recipe, originally found on allrecipes.com here)

These lentils are perfect to use in tacos in place of meat or on a mexican style salad

Ingredients:

• 1 tsp coconut oil
• 1 cup finely chopped onion
• 1 clove garlic, minced
• 1 cup dried red lentils
• 2 1/2 cups chicken broth
• 1 tablespoon chili powder
• 2 teaspoons ground cumin
• 1 teaspoon dried oregano
• salt and ground black pepper to taste

 Heat coconut oil in a skillet over medium heat. Place onion in skillet and cook, stirring, until tender, about 5 minutes. Add garlic and cook another minute.Stir in lentils, broth, chili powder, cumin, and oregano. Bring to a boil, reduce heat to low, and simmer until lentils are tender, about 30 minutes. Season with salt and pepper.

Red Lentil and Golden Raisin Dip

This dip is perfect for veggies

Ingredients:

• 1 1/2 cups red lentils, soak overnight
• 3 1/3 cups water
• 3-4 cloves garlic
• 1 tbsp cold-pressed, virgin coconut oil
• 1 cup red onion chopped (here’s a tip)
• 2/3 cup golden raisins (you can use any kind of raisin)
• 2 tbsp fresh squeezed lemon juice
• 1 – 1 1/2 tsp fine ground sea salt to taste
• 1/2 tsp garam masala
• 1/2 tsp cumin
• Pinch cayenne (optional)
• Fresh ground black pepper to taste

Take your soaked lentils and rinse well. Place in saucepan and cover with 3 cups water. Bring to a boil, reduce heat to medium and simmer uncovered for 10 minutes until cooked (tips for cooking lentils).While lentils are cooking, place coconut oil in a pan and heat to medium. Add onions and brown for about 10 minutes. After 10 minutes, add raisins and garlic and about 1/3 cup water and cook together over medium heat until all water is absorbed—about 5 minutes.Place all ingredients in the food processor and pulse until creamy.

Lentil Soup(from allrecipes.com)

Ingredients:

• 1 onion, chopped
• 1/4 cup olive oil
• 2 carrots, diced
• 2 stalks celery, chopped
• 2 cloves garlic, minced
• 1 tsp dried oregano
• 1 bay leaf
• 1 tsp dried basil
• 1 (14.5 ounce) crushed tomatoes
• 2 cups dry lentils
• 8 cups water
• 1/2 cup spinach, rinsed and thinly sliced
• 2 tbs vinegar
• salt and pepper to taste

In a large pot, heat olive oil over medium heat. Add onions, carrots, and celery; cook and stir until onion is tender. Stir in garlic, bay leaf, oregano, and basil; cook for 2 minutes. Stil in lentils, and add water and tomatoes. Bring to a boil. Reduce heat, and simmer for at least 1 hour. When ready to serve, stir in spinach and cook until it wilts. Stir in vinegar, and season to taste with salt and pepper. 

Vitamin D - Quickly Becoming the Nutrient of the Decade

Sunlight is an important source of Vitamin D

Proper Vitamin D levels in the body affect your health in many ways. In addition to preventing bone diseases such as rickets and osteoporosis, it has been shown to aid in: regulating the secretion of insulin by the pancreas, heart and blood pressure regulation, muscle strength and brain activity.  It can also reduce the risk of contracting the flu. At least 5 studies have shown an inverse relation between vitamin D levels and lower respiratory tract infections.
Vitamin D has been shown to be biologically linked to 36 organ tissues in the body, which implies that insufficient levels of vitamin D negatively impacts these tissues.

According to an article by Dr Mercola (Vitamin D is a key player in your overall health) Vitamin D has also been linked to cancer prevention. "A study by Dr. William Grant, Ph.D., internationally recognized research scientist and vitamin D expert, found that about 30 percent of cancer deaths -- which amounts to 2 million worldwide and 200,000 in the United States -- could be prevented each year with higher levels of vitamin D.

Vitamin D has a protective effect against cancer in several ways, including:

• Increasing the self-destruction of mutated cells (which, if allowed to replicate, could lead to cancer)
• Reducing the spread and reproduction of cancer cells
• Causing cells to become differentiated (cancer cells often lack differentiation)
• Reducing the growth of new blood vessels from pre-existing ones, which is a step in the transition of dormant tumors turning cancerous

Beyond cancer, the researchers pointed out that increasing levels of vitamin D3 could prevent diseases that claim nearly 1 million lives throughout the world each year! And other studies showed that you can decrease your risk of cancer by MORE THAN HALF simply by optimizing your vitamin D levels with sun exposure."

It is estimated that 80-90 percent of Americans are Vitamin D deficient and I encourage everyone to get their levels checked. I have not met one person that got their levels checked and was not found to be deficient in this essential nutrient.

How to Dress (a salad) for Success

It is well known that a salad is a great way to incorporate more vegetables into one's diet, but how do you keep it healthy and interesting? There are healthy store bought dressings but they tend to be few and far between or very expensive. I found that once I started making my own salad dressing, I never wanted to go back to the store bought versions (except in a pinch, of course).

Making your own dressing isn't nearly as complicated or time consuming as you might think. The most basic vinaigrette is comprised of:
1 part vinegar (or another acidic liquid such as citrus juice)
3 parts oil
Whisk, shake or blend them together along with many other possibilities such as:
1 tsp mustard
1 handful herbs (basil, parsley, cilantro, tarragon, etc)
miso
garlic
shallot or onion
honey

You can also create creamy, vegan dressings by adding soaked cashews, sunflower seeds, tahini paste or avocado. Some of my go to recipes are below, however I encourage you to experiment on your own as well. All recipes should last 1-2 weeks in an airtight container in the fridge.


Creamy Sunshine (source unknown)

1/2 cup sunflower or olive  oil 

5 Tbsp fresh lemon juice 

2 Tbsp avocado 

2 tsp garlic, minced 

1 tsp brown mustard 

1.5 tsp honey

salt and pepper to taste

Put all ingredients into a blender and blend.

Creamy Herb Sunflower Dressing (from Nourishing Meals)

1 cup raw sunflower seeds, soaked for 4 to 6 hours
1/2 to 1 cup water
1/4 cup fresh lemon juice
1/4 cup extra virgin olive oil
1 clove garlic
1/2 to 1 teaspoon sea salt
1/2 teaspoon whole black peppercorns
1 to 2 teaspoons dried basil
1/2 to 1 teaspoon dried thyme
small handful fresh parsley

Place the sunflower seeds in a bowl and cover with water. Soak for 4 to 6 hours then drain and rinse. Place into a  blender with the water (less for a dip, more for a dressing), lemon juice, olive oil, garlic, salt, and peppercorns. Blend on high for one minute or until very creamy and smooth. Then add the herbs and blend on a lower speed until combined but not completely pureed.
 Pour into a glass mason jar, cover, and store in your refrigerator until ready to serve.

Chipotle Lime Dressing (from Yumuniverse)

2 tbsp cashews, soaked (you can substitute sunflower seeds)
1/4 cup + 1 tbsp extra virgin olive oil
1/4 tsp ground chipotle pepper (cayenne pepper works too)
1/4 tsp cumin
1/4 tsp fine ground sea salt
3 tbsp fresh lime juice
2 tsp fresh lime zest
2 tsp raw  honey
1 tsp fresh chopped cilantro leaves

blend

Liquid Gold Elixir(adapted from Natalie Rose's Raw Food Detox Diet)
2 cups lemon juice
3 garlic cloves
3 tbs minced ginger
3 tbs soy sauce
3 tbs honey
1 1/2 cups olive oil
Place all ingredients except the olive oil into the blender and blend at medium speed. Slowly add the oil while blending.