Homemade Rocks! Traditional Hummus on the Light Side

Posted on September 30, 2009

Serve with toasted whole wheat pita bread, crackers, or sliced fresh vegetables for the perfect protein and vitamin-packed snack. It’s a staple in my kid’s lunch boxes, and I eat it for lunch, with soup or  salad. Feel free to expand on this recipe: add your favorite fresh herbs and spices, or crank up the heat with hot oil or tabasco.

Traditional Hummus on the Light Side

Makes about 2 cups
One 15-ounce can chickpeas, rinsed and drained
1 small garlic clove, minced
½ teaspoon ground cumin, to taste
2 to 3 tablespoons freshly squeezed lemon juice, to taste
1 tablespoon canola oil or olive oil
1 tablespoon tahini
About ¼ cup water (add more or less for the desired consistency)
Salt, to taste

Combine all of the ingredients in the bowl of a food processor or blender and process until smooth, stopping to scrape down the sides as needed. Adjust the seasoning and serve. Refrigerate any leftovers for up to 5 days.

Cooking Tip: If serving this hummus as an appetizer, garnish it with 2 tablespoons chopped fresh parsley, a dash of cayenne pepper, or toasted pine nuts.


Approximate Nutritional Information: Serving size: ½ cup traditional hummus: Calories: 231 cals, 12%; Protein: 10 g, 20%; Total fat: 8.1 g, 13%; Saturated fat: .8 g, 4%; Cholesterol: 0 mg, 0%; Carbohydrates: 31 g, 10%; Fiber: 8 g, 34%; Sodium: 155 mg, 6%; Folic acid: 188 mcg, 47%; Vitamin K: 8 mcg, 11%; Diabetic Exchange: 2 Starch, 2 Fat
Source: Eating for Lower Cholesterol: A Balanced Approach to Heart Health with Recipes Everyone Will Love

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The Skinny on Salt

Posted on September 27, 2009

saltWith so many fancy and pricey salts on the market, the question arises: What’s the difference between boutique salts and good ‘ol Morton iodized salt? Here’s the skinny. The two main sources for salt are: 1) rock salt mined from mineral deposits and 2) sea salt from evaporated ocean water. Iodized salt has been fortified with iodine, a practice that began in 1922 to combat goiter and boost brain development. It is advisable to consume iodized salt as part of your regular diet; however you can also get iodine from seafood, dairy products, and multi-vitamin/mineral supplements. Needless to say, consume salt and all products containing sodium in moderation. Healthy individuals should not exceed 2,300 milligrams of sodium per day.

Table Salt is usually from rock salt that has been finely ground and refined. In some cases anti-caking agents have been added. It can be iodized or non-iodized.

Sea Salt is seldom iodized. Salt beds exist around the globe, and depending on its origin, sea salt can range in color from pink to black, and in price from cheap to super expensive.

Kosher Salt is a large-grained salt that comes from either salt beds or salt mines. It is commonly used in koshering and curing meats and other food preparations, such as canning. It usually has no additives. Read more www.amheart.org.

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Safe Plastic Conundrum

Posted on September 19, 2009

plastic-bottles

It’s hard to imagine our world without plastic. It seems as if everything, from baby bottles to clothing, contains some form of plastic. And, it’s important to know that some plastics are safer than others. BPA (bisphenol-A), a chemical used in certain plastics, has been associated with disrupting the estrogen hormone. In 2006, Europe banned all products with BPA made for children under the age of three, including bottles and sippy cups. Here are some tips for buying safe plastic. Read more www.ewg.org,http://trusted.md/blog/vreni_gurd/2007/03/29/plastic_water_bottles, http:/news.aol.com

Choose Plastics Marked with These Numbers

#1 PET or PETE (polyethylene)

#2 HDPE (high-density polyethylene)

#4 (LDPE (low-density polyethylene)

#5 PP (polypropylene)

Avoid Plastics Marked with These Numbers

#3 PVC (polyvinyl chloride or vinyl)

#6 PS (polystyrene, or Styrofoam)

#7 polycarbonate or Lexan, found in most hard-plastic, colored water bottles

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Got Fresh Garlic?

Posted on September 15, 2009

To reap the most cardioprotective benefits, eat crushed fresh garlic. Here’s a link to a New York Times article by Henry Fountain (published August 3, 2009) about a University of Connecticut School of Medicine study comparing the cardiac benefits of two garlic flurries served to rats: one made from fresh-crushed garlic and the other from garlic that had been crushed and left to dry for two days. “The researchers found that while both slurries provided some cardioprotective benefits, the hearts of the rats that had eaten the fresh-crushed garlic had less damage and better recovery after blood flow was restricted for 30 minutes. Among other things, the fresh-crushed garlic was better at suppressing chemicals that act as a ‘death signal’ for heart muscle cells.” Read more at http://www.nytimes.com/2009/08/04/science/04obgarlic.html?_r=2&ref=nutrition

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Homemade Salad Dressing Made Easy

Posted on September 9, 2009

Take the guess work out of salad dressing and make a fool-proof batch every time. Feel free to substitute ingredients, including fancy oils (walnut, avocado, hazelnut) and flavored vinegars (tarragon, raspberry, white balsamic). Instead of crushing the garlic clove, smash it with the blade of a knife, so you get the garlic flavor without small pieces clogging the squirt bottle opening. To produce consistent results, purchase a wide-mouthed plastic squirt bottle (minimum one-cup capacity) and mark lines on the side of the bottle to indicate how much vinegar and oil to add. Here’s a classic vinaigrette recipe to get you started.

Catherine’s Classic Vinaigrette
2 teaspoons Dijon mustard, to taste
1 garlic clove, peeled and smashed (optional)
Salt and freshly ground pepper
Pinch of sugar
3 tablespoons red wine vinegar
½ cup plus 2 tablespoons canola oil

Combine the mustard, garlic, salt, pepper, sugar, and vinegar in a squirt bottle. Seal the top and shake vigorously Add the oil and shake again. Keep refrigerated. The dressing will last about 1 month refrigerated.

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