Hummus made with freshly grown sprouts is a healthy variation to the traditional recipe. “Sprouts are one of the healthiest foods you can grow in your kitchen for pennies and only a few minutes of time,” claims Dr. Susan Smith Jones. This hummus recipe notably skips tahini and lessens the fat content, although you can add tahini for richer taste if desired.
2 cups garbanzo beans (chickpeas), fresh cooked or canned (reserve the liquid) or use freshly sprouted beans
2 Tbsp. plus 1 tsp. fresh lemon juice
1–2 cloves garlic, pressed or finely minced
1/4 tsp. ground cumin
1 Tbsp. minced red onion
2 Tbsp. minced fresh parsley
1/4 tsp. sea salt
Cayenne pepper to taste
Fresh cracked pepper to taste
In a food processor, blend the chickpeas, lemon juice, garlic, and cumin with some of the reserved liquid. If you are using your own sprouted garbanzo beans for the recipes, add enough water to give it the best consistency for you. Add parsley and red onion and season with salt and pepper. Pulse briefly to mix. Keep refrigerated until ready to serve.
Variations: For black-bean hummus, add 1/2 cup black beans to the recipe when blending. For roasted-red-pepper hummus, add 1/2 cup roasted red pepper to the recipe. For roasted-garlic hummus, add 3 tablespoons roasted garlic. For roasted-onion hummus, add 1⁄3 cup roasted onion and 1 tablespoon of fresh chives, minced. For dill-roasted-yellow-pepper hummus, add 3 tablespoons fresh minced dill and 1/2 cup roasted yellow pepper. For spicy hummus, add 1 jalapeno pepper, minced, and 1⁄8 tsp. cayenne. To any of the above recipes, add ¼–½ cup tahini, if you want a richer taste and don’t mind the extra fat or calories.z
Open-Face Hummus Red Clover Sandwich
Dr. Susan’s favorite sandwich can also be a raw-foods meal by using a raw cracker or toast and the raw hummus recipe above.
2 slices of whole grain bread or toast — you can also use a large-size cracker
Hummus Delight (recipe above)
Red clover sprouts
Tomato — sliced
Red onion — sliced
Spread the hummus on the toast or cracker, add onion, tomato, and Red Clover sprouts. The order doesn’t really matter except to spread on the hummus first. You can even drizzle it with some dressing, if you like. For a variation, add some shredded carrot, strips of sweet bell peppers, or put all of the ingredients in a pocket of whole grain pita bread. Any way you build this sandwich, it will please your taste buds.
You’ll find a variety of recipes for hummus in Dr. Susan Smith Jones’ full color recipe book Recipes for Health Bliss: Using NatureFoods & Lifestyle Choices to Rejuvenate Your Body & Life
Oh so fresh salsa and snacky crunchy pumpkin seeds!
In the peak of summer when ingredients were coming off the vine, I taped a Bloom with Barb test pilot with Mary Ann Wasil Nilan, Founder of The Get in Touch Foundation.
What does this have to do with the Superbowl? Well, we went “bloomin’ in the kitchen” with healthy and yum snacks that are fresh, easy and delicious (and in the summer many ingredients can be found locally). PERFECT to please a crowd any time of year and for your Superbowl night of snacking!
Video: See these recipes prepared below in my Bloomin in the Kitchen segment.
7 Spice Sweet & Savory Pumpkin Seeds
2 cups raw unsalted pumpkin seeds (peppitas)
2 tablespoons agave nectar, maple syrup or honey
1/2 teaspoon each: allspice, chili powder, cinnamon, ground corriander, cumin, nutmeg and sea salt
1/4 to 1/2 cup raisins, or dried and juice-sweetened cranberries or cherries
Preheat oven to 300 degrees. Mix agave, syrup or honey and spices in a bowl and set aside. Spread 1 1/2 cups pumpkin seeds on parchment lined cookie sheet and bake in oven for 20 minutes. Add seeds to the bowl and stir spices to coat. Return pumpkin seeds to the oven on the cookie sheet and bake for an additional 15 minutes. Remove from oven and cool. Break into clusters and toss with raisins, cranberries or cherries and remainder of the raw pumpkin seeds.
Garden Fresh Salsa
2 cups grape or plum tomatoes, chopped
1 tomatillo, chopped
1 jalepeno pepper, minced
1 red pepper, chopped
1/2 red onion, minced
1/4 cup extra virgin olive oil
3 tablespoons cilantro, chopped
2 - 3 cloves garlic, minced
juice of 1 lime
1/2 teaspoon chill powder or more to taste
sea salt and pepper to taste
In a bowl, toss all ingredients and serve with a variety of chips (blue tortilla, multi-grain and rice chips). Best if ingredients marinate before serving.