I love hummus. It's a great
go to snack that has some protein in it. I love the different
variations you can do with hummus. My ultimate favorite is the basic
garlic hummus. Why make it yourself? Well you can control the quality
of the ingredients. You can control the sodium levels. Plus you can
make small batches if you only snack on it like me. It is cheaper in
the long run too. Which is great if you are a big hummus eater.
Hummus is a very easy and fast dish to make. All you really need is a
food processor. You don't even need a big fancy one either!
Did you know that chickpeas
are not only yummy but they have some awesome health benefits.
Health Benefits of Chickpeas
Fiber Advantage and Weight
Loss: Like other beans, Chickpeas, are rich in both soluble and
insoluble dietary fiber. Soluble fiber forms a gel-like substance in
the digestive tract that snares bile (which contains cholesterol) and
ferries it out of the body. Research studies have shown that
insoluble fiber not only helps to increase stool bulk and prevent
constipation, but also helps prevent digestive disorders.
Protein for Vegetarians:
Chickpeas are a good source of protein. Combined with a whole grain
such as whole-wheat protein, they provide amount of protein
comparable to that of meat or dairy foods without the high calories
or saturated fats.
Manganese for Energy
Production: Garbanzos are an excellent source of the trace mineral
manganese, which is an essential co-factor in a number of enzymes
important in energy production and antioxidant defenses. Just one cup
of garbanzo beans supplies 84.5% of the daily value for this mineral.
Iron Boost: Garbanzos can
boost your energy because of their high iron content. This is
particularly important for menstruating women, pregnant or lactating
women and growing children. Iron is an integral component of
hemoglobin, which transports oxygen from the lungs to all body cells,
and is part of key enzyme systems for energy production and
metabolism.
Stabilizing Blood Sugar and
Low Glycaemic Index (GI): Soluble fiber helps stabilize blood sugar
levels. If you have insulin resistance, hypoglycemia or diabetes,
beans like garbanzos can help you balance blood sugar levels while
providing steady, slow-burning energy. They have low GI value of 28 –
32 means the carbohydrate in them is broken down and digested slowly.
This is helpful for weight loss as it controls appetite.
Heart Healthy: Regular
intake of Chickpeas can lower LDL (bad) and total cholesterol.
Garbanzos contain the significant amounts of folate and magnesium.
Folate lowers the levels of the amino acid, homocysteine and
strengthens the blood vessels. Studies have found chickpeas lower the
risk of heart attack
For Women: Garbanzo contain
phytochemicals called saponins, which can act as antioxidants. It
could lower the risk of breast cancer, protect against osteoporosis
and minimizes hot flushes in post-menopausal women.
Weight Loss: Due to high
fiber content and low GI, chickpeas are excellent for weight loss
diets. Salad with chickpeas are tasty and can keep you full longer,
controlling the appetite.
Here is the basic recipe I
followed:
1 cup chickpeas
a clove of garlic
½ tsp salt
2 tbsp olive oil
Instructions:
1. Soak chickpeas for 6
hours or more.
2. Cook for 60 - 90 minutes
until it softens.
3. Put the cooked chickpeas
into a food processor. add garlic, salt and olive oil then blend
well. add chickpea juice as needed.
And that is that. Add to a
sandwich in lieu of mayo. Cut up some veggies and use as a dipping
sauce. Or just eat it as is!
Here are some other great
recipes for making your own hummus.
Are you a fan of hummus?
What ways have you incorporated it into your diet? Let me know in the
comments below!
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