Tangy Turmeric and Garlic Hummus

Hummus has got to be one of the best snacks there is, and did you know that when it is traditionally prepared it is incredibly healthy too?

Homemade hummus has a great macronutrient profile, being abundant in protein, good quality fats and low GI carbohydrates. It is also high in calcium from the sesame seeds in the tahini. This particular recipe is also abundant with therapeutic herbal actions too thanks to the inclusion of some great spices.

Unfortunately, most store-bought hummus has been made with the two main principles of the processed food industry guiding the procedure - make it fast and make it cheap.

By making hummus "the fast way", manufacturers neglect the crucial process of soaking the chic peas prior to cooking and end up with a very nutritionally inferior food. By making it cheaply, they substitute a quality oil like extra virgin olive oil with denatured, industrial garbage like canola oil. Don't even get me started on the health implications of this particular switcheroo. That's a topic for another post.

Chic peas, like all nuts, grains, and legumes, must be soaked before they are cooked for optimal nutritional absorption. That is because the raw product contains phytates such as phytic acid and oxalic acid which inhibit nutrient absorption by mimicking digestive enzymes and binding to the vitamins and minerals in your food so that they cannot be digested. And just what is the point of sourcing beautiful, organic ingredients if you are going to eat them alongside a food that is going to guarantee that your assimilation of the nutrients in that food is going to be poor? Phytic acid also can cause moderate to severe digestive upset in some individuals, and is responsible for the bloating and gas people feel when they consume tinned or non-soaked legumes. Oxalic acid is one of the principle elements in calcium oxalate - the most common material that makes up kidney and gall bladder stones.

Removing as much of these poisons from the diet as possible is imperative.

Some people go as far as to remove grains and legumes completely from the diet, but I believe that is extreme and unnecessary when the proper care and preparation is taken. Many traditional societies enjoyed excellent health without cutting these foods out, they simply took the time to prepare them correctly.

So how do you soak your grains, nuts, and legumes properly? Each food is a little different and requires a different soaking time and soaking medium.

All you need to do for the chic peas in this recipe is empty them into a bowl that they no more than half fill (as they will expand significantly), and cover them with the juice from half a lemon and some warm water. Cover the bowl with an upturned plate or some cling wrap and let the chic peas soak for 24-36 hours. You will notice a lot of bubbling, putrid scum rising to the top of the bowl. This is exactly where we want it, rather than trapped in the chic peas and then being ingested. After the 24-36 hours, rinse the chic peas thoroughly and then bring them to the boil in fresh water on the stove. Cook for approximately 90 minutes until they are tender.

That's it! Although the process takes a few days, it literally takes a total of maybe 10 minutes of you actually being in the kitchen doing stuff. So I'm calling BS on anyone that says they are "too busy" to prepare legumes the traditional way.

Suffice to say, this hummus recipe is prepared the traditional way. It is a lot more tangy and flavoursome than most hummus recipes, and that is what I love about it. I am big on spices, for both their flavour and medicinal value, so they feature strongly in this recipe. Raw garlic is hypolipidemic (lowers blood lipids and cholesterol), antimicrobial, and anti-coagulant. Turmeric is the king of spices: it is hypolipidemic, antioxidant, anti-platelet, anti-metastasis (the spreading of cancer), anti-microbial, anti-inflammatory, anti-ulcerative, immune modulating, depurative, and hepatoprotective (protects the liver cells from oxidative damage). The. King. Of. Spices.

Anyway, enough nutrition talk... let's get to the recipe.

Tangy Turmeric and Garlic Hummus

2 cups soaked and cooked chic peas (measured after cooking)
1/2 cup tahini
1 cup extra virgin olive oil
The juice of 1 lemon
2 cloves crushed garlic (I processed mine in the coffee grinder)
1/6-1/4 cup apple cider vinegar (depending on how tangy you like it. I used 1/4)
1 tsp Himalayan salt or genuine sea salt
1/4 tsp ground cumin
1/4 tsp ground turmeric

Simply process everything together in a food processor until it is smooth. Drizzle with a little olive oil and garnish with fresh parsley or coriander to serve.

This is great as a snack with some raw vegetables and grass-fed cheese, or as I had mine today - a side dish for grilled chicken thighs and rocket salad.

Now get to soaking your chic peas so you can eat this beautiful dish on the weekend!

FFxx

Warming carrot, coconut, and ginger soup

It is very important to consciously change the diet with the seasons. And you may as well make it delicious while you're at it.

When Weston A Price studied healthy indigenous populations around the world, he discovered that all traditional cultures with radiant health learned to eat with the seasons, and change their diets according to the evolving needs of their bodies in relation to external changes. Many cultures upped their probiotic intake in winter in the form of fermented dairy and vegetables (such as kefir and sauerkraut) to ignite digestive fire and aid in the breakdown of complex foods such as red meat. Many also increased their caloric intake - of fats especially - to raise their basal metabolic rate and increase their resting body temperature to promote the movement of energy in the body.

In Ayurveda, it is said that Vata and Kapha can easily become aggravated in winter. Vata imbalance symptoms are numerous, but given that it is the dosha governed by air and ether, some that you may experience in winter are dry skin, dry and painful joints, increased pain in general, localised numbness, cold hands and feet, and a dryness of the eyes and mucous membranes. If your Kapha gets aggravated in winter, it is easy for you to succumb to cold, wet conditions such as chest infections, sluggish digestion, sinus infections, weight gain, skin congestion and a continually runny nose.

While one set of symptoms are 'dry' and the other 'wet', both share the common quality of cold, so it is easy to see how these symptoms can become aggravated in the wintertime. If you do tend to have an increase in either of these qualities during the colder months, it is extremely important to consume warming foods that promote hydrochloric acid production in the stomach and ignite 'agni' or digestive fire. With less fresh produce historically available in winter, it is particularly important to take extra care to invigorate digestion in the colder months using a variety of medicinal and culinary herbs and preparations.

Ginger is a fantastically warming spice and can increase peripheral circulation as well as aid in the digestion of dense meals. It also has an anti-inflammatory effect, which is important in times of cold when the joints can become dry and inflamed. 

Cumin is considered 'tri-doshic' in Ayurveda, which means that it is balancing and soothing to all three dosha's - Vata, Pitta, and Kapha. It is also known to ignite 'agni' or digestive fire, which is very important in winter. Cumin is generally invigorating, and helps the body to flush toxins, which can become stagnant in the system in colder months. This winter stagnation is why many traditional cultures used the bitters of early spring (such as dandelion) in conjunction with a brief fast to cleanse the body of the toxic build-up and to reinvigorate the system.

Vitamin A is extremely important throughout winter as it is a fantastic promoter of immunity and also an excellent blood purifier. The vitamin A found in carrots (and all plant sources) is not true vitamin A and actually a caratenoid (beta-carotene in the case of carrots). The healthy gut is able to convert beta-carotene to true vitamin A, however if there is any kind of gut dysbiosis or amino-acid deficiency, this conversion often does not take place and the caratenoids are not utilised. For this reason, it is important to include plenty of true vitamin A in the diet alongside the caratenoids, particularly in winter. True vitamin A is only found in animal products, and is richest in egg yolks and liver.

Coconut is generally considered to be cooling and even aggravating to Kapha, so if you feel your kapha is already aggravated then perhaps leave out the additional coconut cream for garnish of this recipe (as I would). Although its "cool and wet" properties have led many to believe that coconut cannot be consumed by kapha-types, coconut oil has actually been shown to raise metabolism and assist in thyroid function, making it an important part of the kapha diet in moderation. It is also a very helpful oil for the other doshas as it can pacify pitta and provide the necessary comfort and oileation for vata.

Coriander is generally considered to be mildly cooling, however it is a fantastic remedy for colds and flues so should not be avoided in winter. Also, it tends to flourish and be in season in winter and so I believe this is probably a good time to eat it, in spite of its cooling properties. Nature does not make mistakes!

I probably don't need to explain why chili is warming - I think everyone has experienced its effects! As with many of the warming spices, it is very anti-inflammatory and can soothe joint pain which can become unbearable for some in winter.

Garlic and eschallots are wonderful for the respiratory system and should be used generously throughout winter to prevent coughs and upper respiratory infections.

Bone broth. Ok. Anyone who knows me knows that I am mad about bone broth. It is absolutely life-giving and loaded with many minerals that it are very difficult to find in adequate amounts from other dietary sources, such as iodine. It is also loaded with collagen, elastin, and glucosamine which help to rebuild our own connective tissue and can be extremely soothing for dry, aching or inflamed joints. It is also rich in gelatin - particularly if the animal's heads or feet are added - which is a fabulous digestive tonic and draws enzymes towards itself, making it a wonderful aid to digestion and necessary for anyone with depleted hydrochloric acid production in the stomach. Gelatin also coats the lining of the stomach, making it a vital healing tool for those with leaky-gut syndrome. It is considered that a good broth can "raise the dead". It is very easy to make and simply involves bringing bones, vegetables and vinegar to the boil in enough water to cover them, skimming the scum from the surface, and then adding some woody herbs and allowing to simmer on very low heat for anywhere from 12-36 hours. Then you simply strain and allow to cool before refrigerating.

I think I have rambled for long enough about the nutritional merits of this dish... hopefully you can appreciate why this recipe is the perfect warming winter recipe - both grounding and uplifting at the same time. The liberal use of broth in this soup makes for a smooth, creamy texture and the fact that the carrots are roasted adds a beautiful richness to the soup that you simply couldn't achieve with boiled or steamed carrots. The heating spices add a wonderful aromatic quality to this dish and the coconut contributes to the subtle sweetness imparted by the carrots. This really is one of my favourite winter soups, incredible simple and seriously tasty.

This recipe serves four people.

What you will need:

4  large carrots (unpeeled - the majority of minerals are in the skin)

1 Tbs honey

1 tsp cumin

2-3 large eschallots

2 large cloves garlic

2 Tbs coconut oil

1 tsp hot chili powder

2 tsp freshly grated ginger (1 tsp cook with everything, one add right before blending so it is still fresh)

2 cups homemade chook bone broth (must be homemade)

Optional:

Coconut cream, to serve

Coriander, to serve

Method:

• Chop the carrots into finger-sized pieces and roast in a 180C degree oven with the honey and cumin for 35-45 minutes or until they are tender but not overly soft.
• Fry the eschallot, garlic, chili and 1 teaspoon of the ginger in the coconut oil and season with salt and pepper.
• Once the eschallots, garlic and spices are fragrant and translucent, add the carrots and allow them to be coated with the oil.
• Add the bone broth and simmer for a further 5 minutes.
• Turn off heat, add remaining ginger and blend with hand blender or in food processor.
• Serve with additional coconut cream and coriander if desired.

Enjoy! xx

NB. I did not photograph my soup as I figured y'all knew what carrot soup looked like. The above is a stock photo but looks identical to this recipe :) x