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. 

Summer in a Glass

I spent the morning with my good friend and fellow small business owner Nicole of Radford Design Inc. She has been an amazing mentor in starting up my business and today we were working on my website (coming soon - be excited, be very excited). After our work session we took a power walk through the neighborhood and caught up on the happenings of each other's lives while simultaneously solving the world's problems. When I got home I was extremely parched and craving a light and refreshing drink. Of course a smoothie is all that could possibly quench this thirst, so I quickly scanned the contents of our freezer and my newest creation was born. I call it 'Summer in a Glass.'  Although Jon's first reaction was 'it tastes healthy,' he assured me that he meant that in the most sincere way possible and it was really good too.

Watermelon Basil Smoothie

2 cups watermelon (frozen)
1/2 cucumber
handful of basil
1 cup water (or more, to desired consistency)
4 coconut milk ice cubes (see below for details)
2 frozen figs
1 Tbs chia seeds





Often times when a recipe (such as this one) calls for less than one full can of coconut milk, the remaining milk will sit in my fridge and go unused. What a waste of creamy potential, but no more! I thankfully was recently introduced to coconut milk ice cubes. You simply pour the remaining milk into ice cube trays, freeze and then safely store them in a container or plastic bag in your freezer. They make an amazing, creamy addition to any smoothie.

Sauteed Greens - a Simple and Healthy Recipe

I recently went to a book club for the book 'To Kill a Mockingbird.' We each had to bring a dish with a southern theme. I immediately volunteered to bring greens, but after talking with a friend who makes southern greens regularly, I knew I'd have to put my own healthy spin on it instead of doing the traditional pork fat version. I searched through my files and dug up a recipe I had found a while ago but had not had the opportunity to make yet. It called for one large bunch of greens (chard, kale, spinach, etc). I cheated a little and bought a bag of pre-cut mixed greens from Trader Joe's. The dish was very tasty, very quick and a big hit at the book club. I encourage you to try this dish with any greens you have on hand or that are on sale at the grocery store (or even better, whichever greens are in season at your local farmer's market).

Quick Cooked Greens (from Edible Perspective)

• 1 large bunch fresh, sturdy greens (or cheat like I did and buy a bag from the grocery store)
• 2t tamari or soy sauce
• 1/2T rice vinegar
• 1/2T coconut oil
• 4oz mushrooms + 1t coconut oil (optional)

Wash the greens, pat to dry, tear the greens away from the stem, and give a coarse chop.  If you don’t pat them dry, they will become soggy when cooked.  

1. If cooking mushrooms, wash, pat dry, and chop however you like.  Heat a large skillet over medium heat with 1t coconut oil.  Once hot, place the mushrooms in the pan.  Stir frequently and cook for 4-6 minutes until just softening and starting to brown.  Remove from the pan and set aside.
2. In a large skillet over medium heat, heat 1/2T coconut oil in the pan.
3. Once hot, add the greens and cook for 4-6min, stirring frequently.  It’s really up to you how cooked you want the greens. 
4. After they are cooked to your liking, add in the tamari [or soy], rice vinegar, and mushrooms [if using].
5. Stir for 20-30sec until well combined.

notes: You can definitely chop up the stems and eat them too.  I would cook those in the pan first, for 4-6min and then add the greens.

Ch Ch Ch Chia

Picture from nuts.com, a great place to buy chia seeds

Do you remember chia pets? Although the chia seeds that I eat on a daily basis (and you should too!) are related to the chia sprouts used in those iconic 80's toys, don't let that scare you off. Chia seeds are an incredible addition to any healthy diet.

Chia seeds have numerous health benefits. They are an excellent source of Omega-3, which is the fat that protects against inflammation and heart disease. They are actually a better source of Omega-3 fats than salmon! They can also aid in weight loss. The seeds absorb up to 10 times their weight in water, helping you to feel full sooner and longer. Chia seeds are an excellent source of fiber and protein, are high in anti-oxidants, and have been linked to a reduction in blood pressure. They also help stabilize your blood sugar by slowing down how fast our bodies convert carbs into simple sugars. In addition to all of these benefits, chia seeds are great for athletes because they help hydrate the body.

Chia seeds can be used in a variety of ways:

• When chia seeds are mixed with water, they form a gel that can be used as a binding agent in baking. 1/4 cup of chia gel (1 part chia seed, 3 parts water mixed together and allowed to sit for 15 minutes) can act as an egg substitute. 
• I like to put chia seeds in my smoothies, to reap the health benefits and also to thicken my smoothie. I add chia seeds 1 tablespoon at a time, blending between each addition, until I reach my desired consistency. 
• You can buy chia flour and use it in breads and other baked goods. It is a 1 to 1 replacement for wheat flour. 
• In Mexico they soak chia seeds in fruit juice and make "Chia frescas." You can also make chia puddings or chia fluff (recipes below).
• You can sprinkle chia seeds in yogurt or oatmeal
• All of the doctors in the integrative practice I go to add chia seeds to their water and drink them. I have done this before and while it isn't an unpleasant way to ingest chia seeds, I love them in so many other ways - I have no problem getting them into my daily routine. 

Here are a few of my favorite chia seed recipes:

Strawberry Chia Fluff (picture and adapted recipe from The Balanced Platter)

2/3 cup (160 ml) full-fat coconut milk (the kind in the can)
2 cups (480 ml) sliced fresh or frozen strawberries
2 Tbsp (30 ml) whole chia seeds*
1/4 tsp pure almond extract (optional)
1 tsp (5 ml) pure vanilla extract
1 Tbsp (15 ml) freshly squeezed lemon juice
I think it is good with no sweetener, but if you want it sweeter to satisfy a sweet craving, you can add one of the following: 
15-25 drops plain or vanilla stevia, to taste
1 Tbs honey or maple syrup

Place all ingredients in a high-powered blender (such as a VitaMix) and blend until perfectly smooth.  Pour into glasses and refrigerate until cold, 1-2 hours (or just eat it right away if you can’t wait–thinner, but still good). Makes 3-4 servings.
*NOTE: If you don’t have a high-powered blender, you can still make this, but grind the chia seeds first in a coffee grinder until they form a fine powder; pour the powder into the blender along with the other ingredients. You could also skip the grinding - the consistency will be more like a tapioca pudding.

Chocolate Chia Pudding(picture and recipe from Hell Yeah its Vegan)

1/4 cup chia seeds
3/4 cup almond milk (can use regular milk or any milk substitute)
2 Tbs cocoa powder
1 tsp maple syrup
1/2 tsp vanilla

Put all ingredients into a covered container, mix and refrigerate for at least 30 minutes. You can add in more almond milk if it is too thick for your liking.  You can also blend it if you want a smooth consistency. Top with fruit, nuts, or granola if so inclined.