It’s really worth making your own hummus, your own anything for that matter, because you can avoid all the ingredients you don’t want and replace them with high quality, natural, organic if possible, ingredients you do want. As with my veggie & seed paté of last week, I use my delicious healthy hummus as a spread in sandwiches, as a dip, or topping for fresh vegetables. It’s so easy to make and the taste is simply superb.
The veggie & seed paté requires a food processor, but I make this hummus in the blender. If you don’t have a food processor (yet!), no worries, a sturdy blender will do the trick this week!
I do not have formal education in nutrition and therefore, I am not an authority, but I have done a lot of research in attempts to improve my own health. I share with you my opinions and recipes weekly, and encourage you to do your own research and go with what feels right for you and your body. With this hummus recipe I created, it came to be largely for the same reasons as the paté. I wanted a tasty hummus without canola oil or table salt.
Let’s briefly look at ingredients we may want in a healthy hummus:
-Dried chickpeas, soaked overnight and cooked, rather than from a can: Canned chickpeas have table salt and may have preservatives and other additives. Buying them dehydrated and soaking them yourself allows you to control the amount and type of salt you put in your food. Also, soaking and cooking them with a bay leaf and a piece of Kombu (sea vegetable) removes the gas-forming properties of the chickpeas. Skimming the foam as they cook is also important. Try it! You’ll feel a big difference!
-Sea salt, rather than table salt: I love pink Himalayan sea salt, however, is it in fact healthier or is it just the taste I like? There is a huge controversy as to whether sea salt is healthier, with reputable sources stating that sea salt is not more nutritious than table salt. What is indisputable is this: table salt is more processed than sea salt, it is stripped of natural occurring trace minerals, and it contains additives such as synthetic iodine and anti-clumping agents. Crystal sea salt can have 80 minerals or more depending on where it is harvested, whereas table salt is just one: sodium chloride. A rule for me in the kitchen is, whenever possible, use the most unprocessed ingredients, in their natural forms.
-Extra-virgin olive or coconut oil, rather than canola oil: Many people use canola oil since it is low in saturated fat. Did you know that canola does not occur in nature? There is no such thing as a canola plant. Canola oil is a genetic manipulation of rapeseed oil, altered to reduce its levels of toxic erucic acid. Originally called lear oil, standing for Low Erucic Acid Rapeseed Oil, the name was changed to Canola oil, meaning Canadian Oil Low Acid.
Not only is Canola oil manmade, but during the manufacturing process the healthy omega-3 fats are denatured making it unrecognizable and unusable by the body. The fact that it is low in saturated fat, therefore, becomes useless. Furthermore, the denaturing process creates an odor, which is masked by additional heating of the oil at high temperatures. Since vegetable oils are not stable when heated, this process further denatures the omega-3’s fats and causes rancidity.
Coconut oil, however, is very stable, even when heated, so I use it all the time when cooking and baking. Coconut oil is a nutrient powerhouse, shown in studies to support heart, thyroid and immune system health. It is a natural antibiotic, antifungal and antiseptic. The health benefits of coconuts are so numerous and many sources of information exist in books and on the Internet.
Olive oil is not stable when heated and becomes denatured quickly, therefore, it should not be used when cooking. No heating is required to prepare the hummus, so if you enjoy the taste of olive oil, it can safely be used in this recipe, thereby allowing you to reap the health benefits of extra-virgin olive oil.
As I mentioned earlier, please be your own researcher and use ingredients that satisfy your nutritional needs and taste buds. Enjoy, in joy and in health!
2 cups dehydrated chick peas – soaked overnight with one bay leaf and one strip of dried Kombu. Boil chick peas with bay leaf and Kombu for 1.5 to 2 hours. Skim foam while cooking (skimming, in addition to the bay leaf and Kombu, removes gas-producing effect of chick peas). Allow to cool.
1-2 cloves garlic – finely minced
Juice from one lemon
3 tablespoons extra-virgin olive oil OR coconut oil
3 tablespoons Tahini
1 ½ teaspoon Himalayan sea salt
½ teaspoon freshly ground black pepper
1 teaspoon ground cumin
1 teaspoon paprika
3 tablespoons fresh parsley – chopped
1. Combine all ingredients in a blender. If mixture is too thick to blend, add a tiny amount of water until mixture blends easily on high speed.
2. Blend until desired consistency is achieved.
3. Serve with crackers, bread or as a dip or topping for veggies.
‘Thou shalt not kill’ does not apply to murder of one’s own kind only, but to all living beings; and this Commandment was inscribed in the human breast long before it was proclaimed from Sinai. ~Leo Tolstoy