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AUTHENTIC HUMMUS RECIPE

A TOP SUPERFOOD FOR LOWERING CHOLESTEROL

GARBANZO BEAN aka CHICKPEA DIP

(Keywords: AUTHENTIC HUMMUS RECIPE, Bernard Preston, Chiropractic, best hummus recipe, calories in hummus, easy hummus recipe, eggplant hummus, healthy hummus recipe)

Yup, four minutes is all it takes to make Hummus if you have the Garbanzo beans ready. People don't believe me, so today I'm being cheeky. I've put my bedside clock next to the makings!

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The AUTHENTIC ingredients


Simple. Only the Tahini might give you some difficulty. Get it from a Greek or Turkish shop. It's dirt cheap.

  1. 1 cup of Garbanzo beans aka Chickpeas.

  2. One third of a lemon, peeled, and de-pipped. Pulp and all.

  3. 1 (or more) clove of garlic.

  4. 2 TBSP of Sesame Tahini. SESAME TAHINI ... what's that?

    HOW TO MAKE TAHINI in your own kitchen in only two minutes ...
  5. Handful of parsley

  6. A teaspoon of cummin

  7. A good slosh of olive oil.

  8. Salt and pepper.

  9. Perhaps, some red hot chili. Some like it hot! Then the Lebanese call it Moutabel.


  • HOW TO GROW CHILLI - you only need one plant!





    STEP 1: HOW TO MAKE HUMMUS

    I'll confess up front. Four minutes PLUS 9 hours hours to prepare the Garbanzo beans, or Chickpeas, if that's what you call them. Or you can cheat if you don't mind paying five times as much and buy them in a can!

    • Take about a cup of dry garbanzo beans, don't bother to measure, just turf them into a pot and cover with plenty of water. Leave them to soak at least overnight, and I like to leave them even longer. Then they take less time to cook. Rinse several times.

    • Cover with boiling water and simmer for one hour, or until soft. Don't cheat: they give indigestion if not properly cooked. They must be soft.

    • One minute before the end throw in a clove or two of garlic.

    • Leave to stand, and meantime get on with the other ingredients.


    USE YOUR IMAGINATION when making your AUTHENTIC HUMMUS RECIPE !

    A stick of celery, a couple radish, half an avocado, now you have Avocado Hummus, half an eggplant cooked for five minutes in the microwave and scraped out of the skin (Eggplant Hummus), paprika, yoghurt... best hummus recipe!

    I like to add a couple tablespoons of yoghurt.

    What we are indulging is in your favourite salads to make a healthy hummus recipe.


    STEP 2: MAKE HUMMUS ! AUTHENTIC HUMMUS RECIPE

    Note the Time: 11.48

    I've slipped home from a four hour session at the Chiropractic Coalface, and I'm starving. How long will it take to throw some Hummus together for my Hummus Sandwich?

  • Rinse the cooked beans, drain, and pour into a mixing bowl, together with the clove of garlic.



    Time: 11.49


    AUTHENTIC HUMMUS RECIPE

  • Wash and roughly chop your vegetables and the lemon. You're going to use the blender, so no need to be precise. The red chili. Chop the parsley benefits. Quick!


    PARSLEY BENEFITS ... what are they?

    Time: 11.50


    AUTHENTIC HUMMUS RECIPE

  • Add the liquids: Olive oil, Tahini and Yoghurt, just slosh them in, perhaps two to three tablespoons each. The amount really isn't critical.

  • Add your salt and pepper, and a teaspoon of cummin.


    Time: 11.51

  • Get out your blender, and squish it all up.

  • Oops, forgot the garlic today. "Stom" the Dutch would say. How could you possibly forget the "knoflook"?


    Wow, Time: 11.52

    "Klaar" we would say in Dutch. Finished.

    1148 - 11.52 = 4 minutes! Plus 9 hours!



    9.04 hours and I'm ready to make a Hummus sandwich. Or 4 minutes if you choose to cheat. Either way, this is a great way to get your evil LDL down in your blood cholesterol profile. Better still, it raises the champion HDL that takes nasty cholesterol back to the liver, getting it out of circulation. Want to live to a happy, healthy eighty?

    In any case, it tastes FANTASTIC! Believe you me, I do this every week! Add a slice or two of paprika, full of anti oxidants. Tastes lekker too. This is the best hummus recipe, believe you me, I enjoy it week after week, after week... a few more parsely benefits? Definitely! This is a very easy hummus recipe. Four minutes! This is the best hummus recipe you'll find on the net. Tried and tested.




    Searching for something specific? Say, " Moutabel " my favourite spread. Just type it in here...


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    STEP 3: EAT AND ENJOY A HUMMUS SANDWICH!

    AUTHENTIC HUMMUS RECIPE

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    Growing Garbanzos  I can't get Garbanzos for $5! Exotic luxury healthfood here. Has anybody tried growing them in the home garden? When do you plant? Just like bush and pole ...

    a good one   1/4 Cup Yogurt
    1 Can Garbanzo Beans "Chick Peas"
    1/2 Cup Tahini (Sesame Seed Paste)
    1/2 Cup Lemon Juice
    2-3 Cloves of Garlic
    1/2 Tsp of Salt
    1/4 ...

    Easy Hummus  I make a tasty Hummus with basic ingredients. I find that the better quality the ingredients, the better the end result.

    My secret is I make my own ...

    Hummus with eggplant  * Microwave one large eggplant for five minutes.

    * 4 cups of cooked, drained garbanzo beans.

    * 4 garlic cloves.

    * 1/2 teaspoon ground cumin,...

    Low fat hummus  I have a weight problem, so I add no olive oil. And I find using a vegetable broth improves the beans:

    * Soak 1 cup of chick peas overnight, and then ...

    Hummus for people dieting  1 x 15oz can of chickpeas, drained (hang onto the liquid in case you need it at the end)

    1 to 2 crushed garlic cloves

    1 tablespoon lemon juice

    1 ...


    TOP SUPERFOODS FOR LOWERING CHOLESTEROL

    Cholesterol.about.com, a very authorative site, lists the following:

    1. Oatmeal - 1 bowl per day will lower your cholesterol between 8-23%.

    2. Beans, Lentils and Chickpeas - a fantastic way to add fibre...

    3. Avocado - decreases total cholesterol, whilst increasing the HDL fraction, the "good" cholesterol.

    4. Salmon - excellent source of Omega-3, a type of good fat believed to improve cholesterol profile.

    5. Walnuts - excellent source of Omega-3 for vegetarians particularly. For seafood lovers our fish soup has far more omega-3. FISH SOUP ...


    FORGOT THE GARLIC @ AUTHENTIC HUMMUS RECIPE

    I dont' follow recipes slavishly, with the result that I irritatingly forget an important ingredient occasionally. Today it had a positive result.

    Don't get me wrong, I love garlic. It's healthy stuff and, when making a mutton stew for example, I pitch a whole corm of garlic in. MUTTON STEW ...

    But I'll confess that I do get some wry looks from patients when I've put a couple of tablespoons of my authentic hummus recipe into my breakfast cereal. It does sustain me through the long morning at the Chiropractic Coalface, but second-hand garlic isn't such fun first thing in the morning. CHIROPRACTIC COALFACE ...

    The positive? I make up my authentic hummus recipe WITHOUT THE GARLIC. When it's mushed, I remove half (for my breakfast), pop the blanched clove of garlic into the remaining half and blend it for real authentic hummus. Win-win!

    Next time perhaps I'll try 1/3 clove for breakfast garlic, remaining 2/3 for the authentic garlic recipe. Chop and change, experiment, taste... that's what's fun about cooking. This week I added half a dozen grapes - the family loved it. The Chinese guavas weren't a success - I nearly broke a tooth on the pips.

    Some recipes recommend three! cloves of garlic. Overkill. They've never actually made it. Then you can't taste the parsley benefits, or the sesame tahini and the other more subtle flavours. One clove!


    CALORIES IN HUMMUS

    AUTHENTIC HUMMUS RECIPE

    All that olive oil and sesame paste. Is Hummus fattening? How many calories, and what about anti-oxidants, and other food stuffs like protein and is it high in carbs that we now know are one of the many causes of obesity?

    Of course you can change your authentic hummus recipe by adding less olive oil if you choose... that will immediately lower the calories in hummus. CALORIES IN HUMMUS ...

    HUMMUS - methionine and lysine

    AUTHENTIC HUMMUS RECIPE

    Vegetarians have to be very careful to balance their proteins, and over the centuries the typical vegetarian diet has evolved which contains a grain or seed PLUS a legume.

    The reason is simple. In order to live, survive, be healthy you need both

  • methionine (found in seeds and grains) and

  • lysine (found in legumes).

    Both are "essential" amino acids, and without both you and your children cannot be healthy. In fact, without both, your bodies and worse minds will be stunted, and you may even die. The disease is called Kwashiorkor, we see it all the time in rural Africa.

    Sesame seeds are known for particularly high in methionine. Chickpeas are rich in lysine. Together they make the perfect couple, the complete protein.

    So, if you want to make a low fat hummus (not actually what I recommend) cut back on the olive oil and not the tahini. Rather cut back on your saturated fats like butter, dairy and red meat. Those are the problem fats.


    Why the Parsley?

    AUTHENTIC HUMMUS RECIPE

    Vegetarians have to make sure they are getting enough of an amino acid called Methionine. It's often in short supply. Meat lovers have too much of an amino acid called Homocysteine - it's been strongly linked to heavy plaque build up in the blood vessels, heart disease and stroke.

    Vegetarians eat a lot of parsley because of it's high Folate and Vitamin B6 content. They are an important link in the conversion of undesirable Homocysteine in the body, to very desirable Methionine.

    Parsley is not just a garnish, and for centuries the people living on the so-called Mediteranean diet have known it. Eat the parsley on your plate, don't trash it!

    Plasma homocysteine levels are strongly influenced by diet, as well as by genetic factors. The dietary components with the greatest effects are folic acid and vitamins B6 and B12. Folic acid and other B vitamins help break down homocysteine in the body. Several studies have found that higher blood levels of B vitamins are related, at least partly, to lower concentrations of homocysteine. Other recent evidence shows that low blood levels of folic acid are linked with a higher risk of fatal coronary heart disease and stroke."

    THE AMERICAN HEART ASSOCIATION.

    Side dish of TAPENADE

    to go with your authentic hummus recipe

    You can rustle up a side dish of TAPENADE in fifteen minutes, five minutes if you choose (not recommended) to use de-pipped olives. Just olives, olive oil, capers and lemon. What could be easier? Olive Garden Menu TAPENADE ...


    PHYTOSTEROLS

    "Some studies suggest taking 1.5 to 3 grams of phytosterols/-stanols in frequent small doses daily may reduce total cholesterol levels by up to 17%. There are also suggestions that in addition it may protect against cancer."

    Dr Jenny Jamieson

    GROWING CHICKPEAS

    AUTHENTIC HUMMUS RECIPE

    A 100 day diary on the growing of chickpeas starting in late October 2010. GROWING CHICKPEAS aka Garbanzo beans ...

    Some of the PHYTOCHEMICALS ... terms that you may have heard.





    1. Flavonoids : As well as being powerful antioxidants, flavonoids are the nutrients that provide the color of many fruits and vegetables. Flavonoids help to increase “good cholesterol” levels while helping to decrease plaque formation in your arteries. Flavonoids assist in decreasing damage to any of your cells that have the potential to lead to cancer. Excellent sources of flavonoids include berries, grapes, apples, green and black tea, soya beans, parsley, dark chocolate, celery and onions and red wine. Delic, you should be indulging yourself daily in at least of four of these treats.

    2. Carotenoids : are also strong antioxidants. Great sources for your good health are the colorful red, yellow, orange and dark green vegetables and fruits. There are at least 20 types of carotenoids in an orange, for example. Carotenoids neutralize oxidation reactions that can damage eyes and promote macular degeneration and cataracts. ORANGE JUICE FACTS ...
    3. Lignans: You will find an extremely rich source of this phytochemical in flaxseed oil. In your gut, lignans will convert to substances that may be beneficial in the fight against breast cancer. They are found in Soybeans, tofu, chickpeas, green peas, peanuts and all dried beans (legumes).

    4. Plant stanols and sterols: You will find these substances in vegetable oils. If lowering cholesterol is important to you then you will want these in your diet as they block cholesterol absorption.

    5. Phytoestrogens: Plant chemicals known as plant estrogens, isoflavones, genistein, daidzein and lignans. Get your daily dose of these by enjoying soybeans, tofu, chickpeas, peas and peanuts. Phytoestrogens are known to decrease the rise of some cancers, heart disease and osteoporosis too. A must for every woman...

    6. Terpenes: If you are looking for more cancer fighting properties then choose these phytochemicals. They may diminish the growth of tumors while they help your body remove carcinogens. Terpenes can be found in lemons, grapefruit, oranges and their juices.

    7. Indoles and Isothiocynate : These are phytochemicals that also have a role in the prevention of cancer. A sulphur-containing compound called indole-3-carbinol (I3C) works as a strong antioxidant thereby protecting your cells. This phytochemical protects your body from the carcinogenic effect of pesticides and other harmful toxins. Research indicates I3C is one of the most powerful due to its ability to protect you against several types of cancer. They are found in veges such as broccoli, cauliflower and cabbage. BROCCOLI FACTS ...
    8. Saponins: Enzymes that are capable of causing cancer in the intestines are rendered inactive by this phytochemical. To get the benefit of this phytochemical include whole grains, celery, soybeans, green and black tea, grapes and apples, strawberries and red wine in your diet. STRAWBERRIES NUTRITION FACTS ...

       The red wine Cholesterol Alchohol link ...
    9. Allicin: This phytochemical can be obtained from garlic, onions, leeks and spring onions. Garlic is another powerful antioxidant. Many believe that allicin will hinder the duplication of cancer cells while it's been proved to decrease cholesterol production in your body. So you can indulge in a little butter! For many years garlic has been used to treat colds and to fight infections.

    CHICKPEA BURGERS

    So the family love burgers. Mine do, and so do I. But with all the evidence coming out about a high red-meat diet, a vegetable burger should be an option. The problem is that most veggie-burgers are made from soya-beans. And I for one HATE soyabean burgers. But these chickpea burgers are delic.



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