hummus

hummus

ingredients:

  • 15 oz can of chickpeas

  • 2 cloves garlic

  • juice of 1 lemons (adjust to your taste)

  • 1/3 cup tahini

  • tsp salt

  • 1-2 tbsp olive oil

  • 1/2 tsp cumin

  • 2tbsp or more of water - helps create your preferred consistency

instructions:

  • add garlic, lemon juice, tahini, salt, olive oil, cumin, and water to the blender and blend until smooth

  • add in the chickpeas and blend again for 3 minutes or until smooth

  • *option to add more water to reach your desired consistency

health benefits of ingredients used

  • garlic

    reduces risk of heart disease and cancer

    antibiotic and antiviral properties (used medicinally in history)

    minimizes stomach ulcers

    vitamin c, selenium, potassium, & calcium

  • tahini

    phosphorus and manganese aid in bone health

    vitamins b1 & b6 help in energy production

    anti-inflammatory & antibacterial properties

    antioxidants help fight disease

    improve central nervous system & brain function

    helps liver & kidney function

  • lemons

    great source of vitamin c

    contains disinfecting properties

    antioxidants, including limonene which helps prevent breast and other cancers by lowering bad cholesterol

    rutin strengthens veins and prevent fluid retention

    can increase appetite

  • cumin

    aids digestion

    iron

    antioxidants

    antimicrobial properties (lowers risk of food-borne illness)

  • chickpeas

    great source of plant-based protein

    fiber helps reduce IBS and symptoms of diverticulosis, lowers blood cholesterol, helps prevent stroke & heart disease

  • carrots

    excellent source of antioxidants, carotenes, fiber, vitamins c & e, potassium, and calcium

    help protect against cardiovascular disease and cancer

    help with sight and vision

    fun fact: nutrients are more easily absorbed when carrots are cooked

  • celery

    high in potassium & calcium

    supports blood & bone health

    anti-inflammatory

    high in fiber