I love hummus. This healthy Middle Eastern dip is so versatile, delicious and such a good source of plant protein, fiber, carbohydrates, vitamins, minerals and phytonutrients! Its main ingredient, chickpeas - also known as garbanzo beans -, are nutrition powerhouses. According to Megan Ware, RDN, LD from Medical News Today, "Chickpeas contain vitamin K, folate, phosphorus, zinc, copper, manganese, choline, and selenium. Besides being an excellent vegan and gluten-free source of protein and fiber, chickpeas also contain exceptional levels of iron, vitamin B-6, and magnesium."

As tempting as it is to grab prepackaged hummus at your grocery store or deli, I think everyone should learn how to make their own at home, from scratch. The flavor and ease of preparation is unbelievable! You won't go back to buying pre-made. The basics of it is just blending together chickpeas, tahini (sesame paste) and lemon juice, that's it! 

Plan ahead if you are using dried chickpeas as you will need to soak the dry beans for a few hours or overnight before cooking. A cup dried will yield about 2-3 cups of cooked beans. I like to add a teaspoon of baking soda to the soaking water, then draining and rinsing well before cooking until very tender. If using canned beans, make sure you rinse them really well. Also, look for BPA-free cans and use organic beans if possible.

​Make sure you save the cooking liquid (or canned liquid if BPA-free and organic), as you will need it for the hummus recipe. And here is a little secret - this golden liquid can also be used as a substitute for egg whites to make vegan meringues, mayonnaise, granola and mousses like this Vegan Cholocate Mousse. 

Classic Hummus Bi-Tahini (yields 2 cups)

• 2 cups cooked from dry (preferred) or 2 15.5oz BPA-free can of organic chickpeas
• about 1/2 cup water (or the saved cooking liquid)
• 2-3 cloves of garlic, minced (add more or less depending on your love for garlic)
• 1/2 cup tahini paste, stirred well
• juice of 2 freshly squeezed lemons (about 3/4 cup)
• 2-4 Tbsp organic extra virgin olive oil
• 1 tsp of sea salt
• freshly ground black pepper, to taste
• 1/2 tsp ground cumin (optional) 

To serve:

• olive oil, for drizzling
• optional toppings: sumac, smoked paprika, zaatar, pomegranate seeds, roasted spicy chickpeas, fresh parsley or mint
• homemade whole wheat pita bread (recipe coming soon), or pita chips
• colorful carrots, cucumbers, asparagus tips, radishes, celery, sugar snap peas, cherry tomatoes, broccoli and cauliflower florets, or any other favorite veggie for dipping

​Combine all ingredients in a food processor or blender and mix until smooth. Add the cooking water (or regular filtered water) as needed. Taste and adjust seasoning. You can also let it rest for about 20 minutes so the flavors can blend and develop a richer, more complex flavor profile before seasoning again.

For a more rustic texture, you can mash the chickpeas using a mortar and pestle and gently add the other ingredients one by one.

Reserve a cup of this mixture inside the food processor if making the variations below. If ready to eat as is, transfer to a serving bowl, drizzle with olive oil and sprinkle with the chosen topping(s), if using. Serve with warm pita bread and raw vegetables.

Beet Hummus

• 1 cup regular hummus recipe (see above)
• 1-2 medium organic beets, scrubbed clean, skin on
• EV olive oil for drizzling on top
• optional toppings: zaatar, seaweed gomasio (sesame seed and seaweed salt), crushed pistachios, crumbled feta cheese for sprinkling

​Cut beets in quarters and arrange them inside a piece of aluminum foil, closing the ends to make a small package. Roast at 400-425 F degrees for 30-40 minutes or until tender (pierce with a fork or the tip of a knife to test for softness) and allow it to cool until safe to handle. Keep the nutritious peel on or remove it if using non-organic beets. 

Go back to your reserved regular hummus in your food processor and add a few beet cubes at a time. Pulse until well chopped and throughly mixed. Adjust seasonings and taste for flavor. Add more beets if needed (the more, the brighter the pink!.)

Transfer to a serving dish, drizzle with olive oil and add toppings, if using. Serve with warm pita bread and raw vegetables. Beets are high in flavonoids (known as 'nature's biological response modifiers'), cleanse the blood, are beneficial to eye health and nourish the liver. Enjoy your fun and healthy pink hummus!
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 "Cinco de Mayo" is well celebrated throughout the United States, with tacos and margaritas getting special attention. In short, it honors Mexico's victory over the French army at the "Battle of Puebla" in 1862 and it is not Mexico's independence day as many believe.

Whatever the reason for YOU to celebrate, I invite you to raise a glass and toast to your health with these fresh and tasty versions of the classic Margarita.  It features fruits packed with phytonutrients and essential vitamins and minerals. Phytonutrients are chemicals naturally present in plant foods that help protect them from bugs, germs and other threats and can aid in preventing diseases in our bodies as well.  Choose your favorite from the recipes below and enjoy responsibly!

HEALTHY MARGARITAS

Watermelon Margarita (for one)

Try to get a nice and fully ripe watermelon for its high antioxidant content and sweetness and you won't need any added sugar in this drink. Watermelons are rich in lycopene and vitamin A and lend a beautiful hue to this margarita. 

• 3/4 cup red watermelon, blended
• 1 lime, juiced
• 3 oz tequila (about 6 Tbsp)
• 1 ½ Tbsp triple sec (such as Cointreau, but other orange liqueurs would work as well)
• ice

Rim of the Glass (optional):

• a couple of small watermelon wedges
• sea salt (or organic coconut, date or cane sugar)

To prepare serving glasses - rub a small piece of watermelon around the rim of each glass, turn it upside down and dip into a plate with the salt or sugar, if using. Reserve. Combine the four first ingredients (watermelon and lime juices, tequila and triple sec) in a cocktail shaker, add a few ice cubes and shake for about 20 seconds (you can use a whisk if you don't have a shaker.) Add a couple of ice cubes if desired and strain the drink mixture into each glass. Garnish with a watermelon wedge or a slice of lime and enjoy!

Zucchini blossoms, also known as squash blossoms and pumpkin flowers, are simply the beautiful, edible and nutritious flowers of either Winter or Summer squashes. Their flavor profile is light and delicate, with a hint of the squash itself. These beauties are low in calories (5 per cup) and loaded with essential nutrients, vitamins and minerals which are needed for a healthy and happy body and mind. Zucchini flowers are a good source of vitamins A, C and some of the B kind, as well as minerals such as iron, phosphorus, magnesium and selenium. You can grow it in your garden or find them from late Spring to early Fall at your local farmer's market and select grocery stores. They are fragile and quite perishable and thus should be eaten as soon as possible. A typical way to prepare them is to stuff with fresh ricotta or mascarpone cheese and deep fry them, but you can enjoy them raw in a salad or sauté them for a lighter version. Squash blossoms might look fancy, but they are actually pretty easy to prepare. Here is a simple, quick (about 6 minutes from start to finish!) and delicious recipe to try:
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SAUTEED ZUCCHINI BLOSSOMS 

• 6 zucchini (or squash) blossoms
• 1 tsp organic ghee or extra virgin olive oil
• 2 cloves of garlic, minced
• 1 lemon (for zest and juice)

Garnish (optional):

• vegan almond ricotta, crumbled
• crushed pistachios (can also use walnuts, almonds or pignoli/pine nuts)

To prepare, gently open the petals of each blossom and rinse them out, checking for any lingering bugs inside. Heat a sauté pan and add a little oil (ghee, olive, avocado or grass-fed butter.) Add garlic and allow it to caramelize for about 30 seconds. Arrange a single layer of the zucchini blossoms on your pan and cook for about 10 seconds before turning them over for 10 more seconds on the second side. Squeeze the juice of a 1/4 to 1/2 lemon and remove from heat. Gently place the blossoms on a serving platter and top with the zest of half a lemon and some more of the juice. Crumble some vegan almond ricotta (or goat cheese, mascarpone) and pistachios on top and eat as is or as a topping for whole grain or grain-free pizza or pasta. Enjoy and tell me what you think!

AQUAFABA CHOCOLATE MOUSSE

When I now look back at the countless times I tossed the cooking water of my chickpeas, I feel that I was wasting tasty and nutrient-dense treats such as this chocolate mousse... much gratitude for all of those who set on the quest for a perfect egg replacer and passed on this knowledge to us. Aquafaba is a merge of two Latin words, aqua (water) and faba (bean). Check Epicurious "Aquafaba: An Explanation and History" if you want to learn more. 

• 1/3 cup aquafaba (chickpea cooking water, from either a 15oz can or from boiled dried beans*) 
• ​1/8 tsp cream of tartar (optional)
• 1/2 tsp organic vanilla or almond extract
• 1 tsp freshly squeezed lemon juice
• 1 Tbsp sugar (coconut, xylitol...)
• 1 cup dark chocolate, melted
• crushed nuts, miced berries, chocolate shavings, candied ginger or mint to garnish  

In a stand mixer with a whip attachment, place ice-cold aquafaba and cream of tartar if using (it helps the aquafaba whip up faster and create firmer peaks.)  Whip until foamy (about 3 minutes). Add extract, lemon juice and sugar and beat until well mixed and soft peaks form (approximately 10 minutes.) Turn off the mixer and put a third of the aquafaba in a large bowl. Slowly pour melted  chocolate, mixing well with a wire whisk. Finish by gradually adding the remaining aquafaba gently incorporating it with a spatula. Fill individual serving cups with this mixture and refrigerate for at least 3 hours before serving. Decorate with your favotite toppings and enjoy!

*How to make Aquafaba

• 1 cup dried chickpeas (also called garbanzo beans)
• enough water for soaking plus 3 cups (can add more during cooking if necessary)
• aluminum-free baking soda (optional)

In a bowl, cover chickpeas with cold water and about a tablespoon of baking soda. Cover and allow to rest for a few hours or overnight. Rinse, wash and place beans in a saucepan, adding the 3 cups of water. Bring to a boil over medium heat for 50 minutes or until the they are cooked. NOTE: You can leave the chickpeas in the cooked water for a day, it will increase the protein content of the water and whip better. Aquafaba can be used in place of egg whites in most recipes - as a binder, to make meringues, coconut macaroons and even vegan mayo! 

CURRIED LENTIL SOUP
Serves: 6-8
Prep & Cook Time: about 40 minutes

This exquisite vegan soup is packed with protein and antioxidants. So warming and nourishing, it feels like a loving hug in a cozy winter day! Please don't be intimidated by the list of ingredients, you probably already have most of them in your pantry anyway. Some of the items can also be ommitted or easily swapped by something else you might have on hand (brown for red lentils, olive for coconut oil, water for broth, pita bread for the naan, etc.) You may need to adjust seasoning and cooking time depending on the type of lentils you use. Please feel free to share in the comments any substitutions you may do for this dish. I would love to try it as well! 

• 1 tbsp coconut oil
• 1 large onion, chopped
• 2-3 cloves garlic, minced
• 1 tbsp fresh organic ginger, minced
• 2 tbsp tomato paste (preferably organic)
• 2 tbsp organic curry powder
• ½ tsp chipotle or pepperoncini (red pepper) flakes
• 6 cups (48 fl oz carton) vegetable broth
• 1 can (14.5oz) fire-roasted diced tomatoes (from a BPA-free can)
• 1 can (400ml) organic unsweetened coconut milk (BPA-free can)
• 2 cups dry red lentils
• sea salt and freshly ground black pepper
• a dash of pippali (long pepper, a healing ayurvedic herb) if you have, optional
• chopped herbs such as cilantro, basil or parsley for garnish, optional
• whole wheat naan bread, lightly toasted (optional)

In a large pot, heat the coconut oil over medium heat and sautée the onion, garlic and ginger for a couple of minutes, or until the onion is translucent. Add the tomato paste, curry powder, pepper flakes and cook for another minute. Add the vegetable broth, diced tomatoes, coconut milk and lentils. Cover and bring to a boil. Once boiling, turn the heat to low and simmer for about 25 minutes, until the lentils are very tender, stirring occasionally so the lentils dont burn or stick to the bottom of the pan. Season with salt and pepper to taste. Just before serving, stir in the greens and garnish with the toasted naan on the side. Leftovers are amazing heated with a touch of water.  Enjoy it with a smile :-)