Hearty Hummus and Guiltless Guacamole

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Autumn Chickpea Salad
norwichnuts
This is a guest post from Luke at www.lmdfitness.com

Last week I brought a new gas barbeque. It took 3 hours to build (grrr) but it will be worth it as Barbecue season finally dawns upon the UK!

As I turn into a Grill King this summer, I hope to share many healthy dishes with you. First though, I want to look at BBQ dips. I so often see people pick up dips from the supermarket when it is cheaper, easier, healthier and tastier to make your own. Hummus and Guacamole are two of my all-time favourite side dips because they are so versatile, tasty and healthy. So without further ado, here is how I go about healthily whipping them up:

Note: If possible try to use organic ingredients. Feel free to make your own substitutions but be aware of the changes in nutritional health that any additions or switches may cause.

Hearty Hummus

Chickpeas make up the bulk of this dish and are a great way to add protein to your diet. Beans are not always the easiest to digest but their high fibre content can help pull that cholesterol out of your body and prevent insulin spikes! This well loved dip can form part of a great post work-out recovery meal and just makes great party food full stop!

Ingredients: 500g Chickpeas, the juice of 1/2 Fresh Lemon, 2 tablespoons Tahini (sesame paste), 2-3 Garlic cloves, 2 teaspoons of oil( extra virgin olive/coconut/avocado oil), ¼ cup of full fat, natural Greek yoghurt, pinch of sea salt, pinch of black pepper.

To make: Blend the chick peas (or mash into a pulp manually) then add the other ingredients into the chickpea mix and blend together to taste. Chill the mixture for 30 minutes and enjoy…

It really is that simple! The main variable is the texture. You can add extra yoghurt, oil or even some water if your mix is too thick, or more chick peas if it is too thin. Optionally – sprinkle in some finely chopped black olives, parsley, fresh chilli or cayenne pepper for an added zing!

Serving Suggestion: Any chopped raw vegetables for dipping makes the perfect spoon to bring the bursting flavours to your mouth – carrots, broccoli, celery, cucumber…

Guiltless Guacamole

Avocado is at the heart of this dip and is arguably the most nutritious fruit in the world. Packed with monounsaturated fat, folic acid, iron, potassium, vitamin E, heart-friendly monounsaturated fat, and an abundance of the lutein anti-oxidant, it is hard to deny the avocado from claiming this crown. Avocados are such a versatile ingredient, and one of my favourite uses is in home-made guacamole.

Ingredients: 2-3 ripe avocados peeled and pitted (depending on their size), the juice of 1/2 Fresh Lime, 2-3 Garlic cloves, 1deseeded and diced tomato , 1 finely chopped bell/jalapeno pepper, pinch of sea salt, pinch of black pepper.

To make: Mash the avocado meat into a pulp manually (I use a pestle and mortar) and then add the other ingredients into the mixture to taste. Chill the mixture for 30 minutes and enjoy…

Like hummus, guacamole is super simple to make and the main variable is the texture. You can try adding coconut oil if your mix is too thick, or ground almonds if it is too thin.

Serving Suggestion: Again, any chopped raw vegetables for dipping – carrots, broccoli, celery, cucumber, or, if you need that crunch, try oven baking thin slices of sweet potato or beetroot for Mother Nature’s perfect crisp!

These dips are healthy, delicious and can be personalised to a great extent. I would love to hear what you own favourite variations on Hummus and Guacamole are, and if you have created any of your own nutritious dips. Bring on the BBQ and get dipping!

Big thanks to Luke and please checkout his budding site at http://www.lmdfitness.com/

Comments

  1. Grok says

    You found the key to my heart with this post. I ate a pound of homemade hummus atop several pounds of raw veggies on Mothers day.

    For the paleo or low-carber folks out there… use the same recipe, but sub in steamed cauliflower in place of the beans. Still super delicious. This is what I do.

    Anyone who knows me, knows how much I love avocados! It’s like a joke to tease me about their price on twitter (expensive around here). I think I ate like 20 last week. About the last 4 videos on my site you’ll see me eating them. Ha-ha. I’ll have to try this recipe.

    Thanks Luke (and Chris).

  2. Luke M-Davies says

    No trouble Grok – I’m an avocado addict too but again they are pricey in the stores here (compared to the overzised ones I got in Brazil when travelling! – they were monsters)

    Thanks for the cauliflower tip – I’ll give it a go soon! Happy dipping…

  3. Adam | SEE says

    *I have a chick pea lover in the house, so will definitely mix up some of your hummus. I will also try subbing cauliflower as CastleGrok suggests.

    *CastleGrok’s love for avocados is contagious. Get him to tell you about his avocado pudding. Yes, avocados are that versatile. They also can be used in smoothies, shakes, as a meat substitute in: sandwiches, chili, or sushi.

    *Sorry to hear they are expensive for you though. Growing up in Texas, we were blessed with inexpensive and plentiful avocados.

  4. Dan says

    The guacamole recipe looks delicious. I shall try it. Mark Sisson put up a great recipe with guacamole. Guacamole Deviled Eggs. They are ridiculously easy to make and outstanding.

    Dan

    @ Dan: I just checked for Mark’s reciepe as it sounded really good, here is the link….

  5. Deb says

    Yum! I’ll be trying out both of these recipes tonight! Chick peas are so delicious and versatile I often use them as the main ingredient of a salad or even a main dish

  6. Grok says

    Make the Cauli-Hummus tonight. Might post a twitpic… might use it as a salad topping. I blended it real smooth in the vita-mix.

    Have a new avo-pudding recipe coming soon. Bought a couple avocados today, but going to wait for them to go on sale again. $1+ each this week is not acceptable ;)

    @ Grok: I love the idea of using Cauliflower instead of some of the chickpeas. I do not avoid legumes intentionally but I just find them all very hard to digest and very heavy so will definitely get some cauliflower as a sub.

  7. Luke M-Davies says

    A news report said that Cauliflower consumption is down to 1/3 of what it used to be in the UK.
    Calui-hummus could be just the marketing boost the fab cauli needs here :) …a new product to go to the shelves there Grok!

    $1 sale —> envy :p

  8. Yavor says

    Great post, Luke! You, know, I might actually try preparing the guacamole. The hummus thing sounds too intimidating lol!

    Y.

  9. Julie says

    Love the cauliflower humus idea!

    This made me hungry for hummus, but I didn’t have chickpeas or cauliflower or tahini paste, so I just made mock-hummus with cannellini beans and sesame oil – the rest following Luke’s recipe.

    It tastes delicious, I will have the leftovers on a toasted bagel for lunch tomorrow.

  10. Grok says

    You know what else I did that I forgot to mention? Add avocado to the hummus recipe. I did this on mothers day but had forgotten about it. Like killing two birds with one stone!

    It’s dip… you get to make the rules right?

    @ Grok: Crazy, never thought of comboing guacamole and hummus…. Will have to give that a try tonight with my dinner… I made a big batch of the guacamole yesterday with some over ripe avocados I had around. Amazing……

Trackbacks

  1. [...] Editors Note Pt.2: Thanks to Megha for writing this article. Short and sweet but gets across a nice and interesting point. For me there are definitely some foods I prefer eating by hand, it just feels nicer and the whole tastes can be savoured. Fruit is a perfect example, I never get the same satisfaction out of a piece of fruit when it is already chopped,peeled and prepared as I would when doing this all myself. The same goes for some meats especially whole chickens which cannot be taken full advantage of unless you are willing to get your hands dirty. I would definitely recommend eating a few meals a week with as little use of utensils as possible whether it be peeling an orange by hand or dipping some veggies in homemade Hummus or Guacamole……. [...]

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