Posts in category: Health updates

Herbed Hummus

This delicious dip is much lower in fat than traditional hummus. Enjoy it inside Veggie Wraps, for snacking as a complement to raw vegetable sticks, or as a topping for baked potatoes. With fresh basil, tarragon, parsley, and chives, herbs are the name of the game in this exquisite hummus.

INGREDIENTS

• 1 cup fresh basil leaves, lightly packed and blanched
• ½ cup fresh tarragon leaves, lightly packed and blanched
• 4 cups cooked garbanzo beans
• 1 cup vegetable broth
• ½ cup fresh flat-leaf parsley leaves, lightly packed
• Juice of 1 lemon
• 2 tablespoons sesame seeds, toasted
• 2 cloves garlic
• ¼ cup chopped chives

INSTRUCTIONS

1. Pat the basil and tarragon dry and coarsely chop them. Transfer to a food processor. Add the beans, broth, parsley, lemon juice, sesame seeds, and garlic and process until the desired consistency is achieved. Stir in the chives. Stored in a sealed container in the refrigerator, Herbed Hummus will keep for 4 days.

   Note: Most food processors don’t do a good job of chopping chives, as the chives tend to get wound around the base of the blade. That’s why I suggest you chop them by hand.

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Green Goddess Grain Bowls

Celebrate all things green with this sorghum grain bowl topped with cool green veggies and a drizzle of avocado-based Green Goddess Dressing. These bountiful bowls combine the star nutrition power of whole grain sorghum and beans with cool green veggies, such as arugula, avocados, cucumbers, asparagus, and pumpkin seeds. Plus, it’s topped with a plant-based Green Goddess Dressing that is as tasty as it is pretty.

INGREDIENTS

• ¾ cup dry whole grain sorghum
• 1½ medium cucumbers, unpeeled
• 1½ tablespoons unsweetened, unflavored plant-based milk
• 1¼ large ripe avocados
• 3 tablespoons chopped assorted fresh herbs (e.g., dill, parsley, oregano, basil, thyme, cilantro)
• 1 stalk scallion, white and green parts, diced
• 1 small garlic clove
• Pinch white pepper
• 2 tablespoons freshly squeezed lemon juice
• 1 bunch fresh asparagus, trimmed
• 4 cups packed baby arugula leaves
• 1 15-ounce can white beans (such as Great Northern or cannellini), rinsed and drained
• ¼ cup pumpkin seeds

INSTRUCTIONS

1. Cook sorghum according to package directions and cool, draining any remaining liquid.
2. Meanwhile, make Green Goddess Dressing: Dice enough cucumber to yield ¼ cup (leaving peel on). To the container of a small blender add the diced cucumber; the milk; ¼ of an avocado, sliced; and the next five ingredients (through lemon juice). Process until smooth. Place in an airtight container and refrigerate until serving time.
3. Slice the remaining cucumber.
4. Blanch asparagus by cooking it in boiling water for 3–4 minutes, until tender, but bright green; set aside.
5. Arrange 1 cup arugula at the bottom of each of four large, individual serving bowls. Arrange over the arugula leaves in each bowl a quarter of the beans, sorghum, avocado slices, cucumber slices, and asparagus.
6. Top each bowl with a dollop of Green Goddess Dressing and a sprinkling of pumpkin seeds. Serve immediately.

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Veggie Wraps With Herbed Hummus

Gorgeously green and packed with flavor, these wraps use steamed collard greens for the outside and are stuffed with a bounty of raw veggies, avocado, and Herbed Hummus.

These rolls make a convenient meal for kids or adults on the run. The combination of avocados, hummus, nuts, and vegetables is very satisfying.

INGREDIENTS

• 12 to 16 collard green leaves, stemmed
• 1 cucumber, peeled and cut into thin strips
• 1 red bell pepper, cut into thin strips
• ½ medium jicama, peeled and cut into thin strips
• ½ cup hearts of palm, cut into strips, rinsed, and patted dry
• 1 small carrot, peeled and cut into thin strips
• 1 stalk celery, cut into thin strips
• 2 cups Herbed Hummus
• 1 ripe avocado, sliced
• ½ cup cashews, toasted and slightly crushed
• 20 fresh basil leaves
• 1 tablespoon chopped fresh chives

INSTRUCTIONS

1. Steam the collard green leaves for 1 minute. Remove immediately and let cool. Lay flat and arrange into four 8 x 10-inch rectangles. Lay a paper towel on top of each rectangle and roll a rolling pin over the leaves to crush the veins.
2. Put the cucumber, bell pepper, jicama, hearts of palm, carrot, and celery in a medium bowl and stir until well combined.
3. To assemble a wrap, put a rectangle of collard green leaves on a cutting board and spread one-quarter of the hummus along one of the longer edges, then arrange one-quarter of the avocado on top of the hummus and one quarter of the cucumber mixture, cashews, basil, and chives alongside the hummus. Roll up halfway, tucking in the ends so the filling won’t squeeze out. Finish by rolling the wrap as tightly as possible. Assemble the remaining wraps in the same fashion (to make 4 wraps in all).
4. Serve the wraps whole and eat them like burritos, or cut them into slices and serve them on a plate like sushi. Veggie Wraps with Herbed Hummus can be assembled in advance. Individually wrapped in plastic and stored in the refrigerator, they will keep for 2 days.

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