Authentic hummus recipe can be made in a jiffy if you have the garbanzo beans ready cooked; up your vegetable protein with this lovely side dish.
This page was last updated by Dr Bernard Preston on 12th November, 2018.
Yup, four minutes is all it takes to make this wonderful dip 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.
Whilst making this side dish is very quick, it's a long page. I will outline why every family should have chickpeas daily on the menu, and making hummus yourself is the way to go; after all, it takes only four minutes, twice a week.
Lower down you will find lots of important stuff on phytosterols and amino acids; grab a nice long tea and take your time. It is important; at least I think so. So much so that I make a large tub of hummus at least twice a week.
It's the difference between taking statins every day, and having normal cholesterol without medication.
Best of all, a tablespoon of hummus will turn a dull green salad into a feast; just add some olive oil and lemon or lime juice and it's a meal fit for a king.
If you only enjoy a teaspoon now and again, don't bother with this authentic hummus recipe; it doesn't keep. Very occasionally we don't eat it in time, and it would go off, so I pitch it into our artisan bread to lower the glycemic index instead.
Use fresh herbs and spices whenever possible; purchase small amounts and finish them quickly; freezing helps.
Don't bother with the oft recommended shake of paprika to spice it up a bit; it's just powdered chili and like the other spices in bottles in probably ancient and totally oxidised; just toss in a bit of fresh jalapeno.
Don't buy canned chickpeas for your healthy authentic hummus recipe is my best advice. Scout around the Jewish quarter, or the Indian shops; this packet, also known as garbanzo beans, I bought at a Turkish supermarket in Zuid Rotterdam. Chinatown, too, I would presume would stock them. It's the world's favourite legume; literally.
Really, it's simple to make our easy hummus recipe. Only the tahini
might give you some difficulty. Get it from a Greek or Turkish shop, or
make it yourself if you can buy sesame seeds; a big packet. They too are dirt cheap and very healthy.
So, here's my best hummus recipe.
Turn off the soaps and make a little extra time for cooking chickpeas and, since you'll probably have some over, freezing chickpeas.
Growing chickpeas I don't recommend; I've tried it and it's hugely labour intensive; it's best left to agriculture.
Authentic hummus recipe can be made in only four minutes; if you're organised and have all the ingredients at hand. Dinkum, I do it twice a week. It doesn't keep; whatever's left over after three days goes into the dough to turn it into low GI bread.
Step 1; how to make hummus
I'll confess up front. Four minutes plus 9 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 four times as much and buy them in a can.
How to make tahini is only important if you can't purchase it from the local Greek or Turkish supermarket; I've been trying for years and still have to admit that centuries of toasting and grinding beats us hands down. But you absolutely do need it for your authentic hummus recipe.
Use your imagination when making your own authentic hummus recipe; I always add a sweet fruit now, like mango, peach or papaya.
A stick of celery, a couple radish, half an avocado, a chunk of eggplant cooked for five minutes in the microwave and scraped out of the skin, paprika, a slice of sweet fruit like mango; this is the best hummus recipe, and so versatile!
I sometimes 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.
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?
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 cumin.
Authentic hummus recipe 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.
11.48 to 11.52 = 4 minutes! Plus 9 hours to soak and cook the chickpeas!
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?
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 parsley 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.
It doesn't keep more than about 4-5 days as it has no preservatives. So I make this amount at least twice a week.
After three days the balance goes into our low GI bread recipe.
STEP 3: Make and enjoy a hummus sandwich using your authentic hummus recipe. Enjoy it with a salad; I even add it sometimes to my oats muesli if I don't have time to prepare an egg or other protein.
Top superfoods for lowering cholesterol
Cholesterol.about.com, a very authorative site, lists the following:
Forgot the garlic
I don't 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
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 secondhand garlic isn't such fun first thing in the morning.
The positive is that I make up my authentic hummus recipe without the garlic.
When it's mushed, I remove half for my breakfast, pop the blanched
clove into the remainder and blend it for lunches and dinners.
Next time perhaps I'll try one third of a clove for breakfast, the remainder 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 and I nearly broke a tooth on the pips.
recipes recommend three cloves of garlic; that's overkill as far as I'm concerned. 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 is enough.
All that olive oil and sesame paste. Is hummus fattening? How many
calories in hummus you may be asking, and what about anti-oxidants, and other food stuffs like
protein? And is it high in carbs that we now know are the main
cause of obesity? Actually it's only refined carbohydrates that are a problem.
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.
Another consideration is the glycemic response of legumes; with the exception of fava beans, it's very low; that makes them excellent for those trying to lose weight.
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 for the two essential amino acids methionine and lysine.
The reason is simple. In order to live, survive, be healthy you need both
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 being particularly high in methionine. Chickpeas are rich in lysine. Together these two 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 reduce your
saturated fats like butter, dairy and red meat if you are overweight or your cholesterol is high; those are the problem children. Even more important are the refined starches; it's cookies and cakes that make us obese generally rather than too much olive oil.
Plus it's the added fat that makes our authentic hummus recipe such an ultra low GI food. Usually it's the refined starches that are the devil when it comes to obesity. White bread, potatoes, sugar and rice top the list.
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; parsley is part of the solution.
Both vegetarians and meat lovers should eat a lot of parsley but for different reasons. Parsley is very 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!
It's all in our authentic hummus recipe, except the B12 that you need from eggs.
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
I strongly believe in enjoying foods that are in season, and better still if I can grow them in my own garden. Chickpeas only do well in a hot and dry summers in a winter rainfall climate; that excludes us, so I've been experimenting with this broad bean hummus, and next it will be fresh green peas.
Growing chickpeas is for the birds in my opinion, unless you want them green; a huge amount of work.
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.
Spices, like all other foods oxidise and lose their value once the outer shell is cracked letting the air in. I was astonished how much nicer our authentic hummus recipe was once we started roasting our own cumin; then I keep it under olive oil but no longer than a couple weeks. The same applies to any chili you might like to add to your cooking; they grow like weeds in the summer, and through mild winters.
Vitamin B6 food is vital if we are to avoid frailty long before our time, and chickpeas are the richest source; it's one of the many reasons why I make this authentic hummus recipe every single week, and have done for the last ten or more years.
Whilst cholesterol is not nearly as important as raised homocysteine, it's interesting that many of the foods that lower cholesterol also help with homocysteine. It's all about reducing the inflammation in your blood vessels. After oats, chickpeas are number two in the lowering cholesterol stakes making your authentic hummus recipe an important addition to your table.
I make it at least twice a week; it's only four minutes after all.
Healthy choice foods are all about reaching a healthy, vibrant eighty with all your marbles intact. Chickpeas lower the cholesterol, and the sesame seed paste has the tryptophan and tyrosine to keep your memory and mood intact. The parsley has the B vitamins and magnesium; add an egg for the B12 and you're home and dry; we have this authentic hummus recipe virtually every day on a green salad.
Healthy choice foods means inter alia 8-9 coloured foods every day. And some of our authentic hummus recipe. Enjoy it daily; it's part of my top 7 functional foods for your health; they prevent disease and promote well being.
When making any red meat stew such as these Bobotie recipes always substitute some of the beef for example with a cup of chickpeas.
When you've made a particular dish at least twice a week for over ten years, then you know it's stood the test of time. Such is it with our authentic hummus recipe; it turns a dull salad into a gastronomic delight. It also has a vital place in my cholesterol credit regimen; I can have my butter and eat it.
Whilst I love a pesto with a salad too, it just hasn't scored with the test of time as our hummus has; of course, it's different every week; in particular a chunk of sweet fruit like mango really makes it more interesting, and introduces another colour food; do you aim for ten? You really should if you want to live long in the land, and escape cancer and other nasties.
You can make recipe basil pesto in only five minutes too. You get the benefit from wonderful taste, another colour and the anti inflammatory properties of sweet basil, and the solid nutrition from pine nuts and Parmesan or Feta cheese; it's so easy, but none of these condiments without chemical preservatives keep; finish them within three days.
Then, if there's any left, I simply add it to the bread dough; waste not, want not.
Add a cup of Bernie's beetroot soup, also known as borscht, and you have a whole meal.
Those who spend a lot of time out in the midday sun, like gardeners and glider pilots, must make sure they get plenty of manganese for the integrity of the skin. The widow maker tells the story of my return to soaring after a long hiatus in the Netherlands.
Those enjoying a vegetable based diet need have no qualms; oats, spinach and garbanzo beans all would give us adequate levels of this important mineral. Those still on a black and white diet certainly need to be concerned; their skin will age faster; that's especially important for long distance athletes and smokers.
Hummus for manganese is just one more reason why we should regularly make and enjoy this wonderful food.
What are phytochemical foods, and what dainties are they found in? You guessed it; your authentic hummus recipe is rich in them; just the flavonoids make them worth the emphasis in the prevention of disease and promotion of health.
There's little point in cooking only enough chickpeas for just one helping of your authentic hummus recipe. I pressure cook a kilo; then freezing chickpeas is a cinch, and you have a ready supply of my favourite legume.
It is controversial how serious the problem is in my opinion, but all grains and legumes do contain so-called anti-nutrients that inhibit the absorption of minerals. The solution is to soak and rinse them several times before cooking, and better still sprouting chickpeas before making your hummus.
If you're enjoying this site, then I guarantee you'll love my Bernard Preston books. What's more they are dirt cheap; nothing about authentic hummus recipe in them!
Backcover Book I: The Bostonians.
A Family Affair is the heart-warming trilogy about family with a difference. It has two Moms, but no Dad.
Janet has a happy childhood; it’s at her Diocesan School for Girls where she first tastes the forbidden fruit. But Santie’s mother dies and the child is sexually abused by her father. Whilst at the Police College a gate slams shut, wiping all memory of her abused childhood from Santie’s mind, but leaving her sexually very conflicted.
After studying law, Janet and Santie’s friendship blossoms whilst doing their articles, but Janet is raped by their boss at a beach party. Deciding to keep the child, Klein-Jan is the honey in the sandwich that sweetens and cements their relationship; until the toddler is kidnapped by his father.
Darkness ensues. Eventually, in desperation, their gynaecologist suggests that they have another child. But how do two women conceive a baby?
Book II: Peter’s Children
Enter Peter Thomas… is it possible for a man to be hoodwinked into siring four children and be none the wiser?
Book III: The Return
Concealed in Holland from Interpol by his father, Klein-Jan, now aged twenty, undertakes a journey to discover his roots.
Set in South Africa, A Family Affair is both a lighthearted and easy read, but also takes an inside look at serious issues; women in love, rape, abortion, AIDS and the profound love of a grandmother. It was from her home that KJ was kidnapped.
Rather more than a Mills and Boon! Sample a few free chapters of Bernard Preston at the A Family Affair home page from the navigation bar on your left.
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