Avocado Sriracha Hummus

My best friend in the whole world, Kelly, was in town this weekend. Talk about being re-inspired! We rode bikes, ran, did yoga, laughed, ate delicious food, set goals, counseled each other, danced, planned and played. Best Friend Therapy… It’s a thing. Our time together was nourishing in every sense of the word.

For her arrival, I made some hummus with a twist. We ate it up with crinkle cut carrot coins, but any vegetables would work for dipping.

Avocado Sriracha Hummus

Ingredients

• 1 can chickpeas
• 1 avocado
• Juice of ½ lemon
• 2 Tbsp tahini
• 2 cloves garlic
• 1 Tbsp avocado oil (or olive oil)
• 1 Tbsp Sriracha
• ½ tsp salt

Preparation Instructions

1. Add all ingredients to food processor and blend.
2. Serve with crinkle cut carrot coins or veggie of choice. Makes 2 cups.

Fuel Facts

Numbers:  38 calories, 1 g protein, 4 g fat, 2 g carbs, 1 g fiber

**For 2 Tbsp

Ingredient Breakdown:

v Chickpeas – Also known as garbanzo beans, chickpeas are a wonderful protein source for those wanting to increase their intake of plant-based foods. Beans have a very high content of fiber as well which is associated with lower blood cholesterol levels, decreased risk of heart disease and lower body fat. It is recommended to get at least 25 grams of fiber a day.

v Avocado – You may have heard that avocados are a good source of “healthy” fats. This is absolutely correct. But what makes them healthy? The fats in avocado are largely made up of phytosterols and oleic acid. Phytosterols are integral to the function of our body’s inflammatory response, making them a natural anti-inflammatory. Avocados have been found beneficial particularly in the management of arthritis. Oleic acid (omega-9), also found in olive oil, is a monounsaturated fatty acid touted for reducing the risk of breast cancer and heart disease.

v Avocado Oil – You may have heard that cooking with some oils can be a health hazard due to chemical changes that occur at high heats. When oils reach their smoke point there is potential for them to transform into trans fats. This is more likely to happen when oils are continually reheated past their smoke point, such as the oil used to fry French fries in a fast food establishment. Typically you do not need to be worried about this at home. However, avocado oil has a smoke point of 500 degrees F and therefore will resist degradation at high roasting temperatures. It also has a mild nutty flavor that complements most dishes.

v Sesame Seeds/Tahini – Sesame seeds are used to make tahini, a past used most often in hummus. The seeds are high in sesamol and sesaminol, antioxidants that help rid the body of free radicals. The compounds may also lower cholesterol.  Sesame seeds are also abundant in many vitamins and minerals, including B-complex vitamins, calcium and magnesium.

v Lemon/Lime – High in the antioxidant vitamin C, lemons and limes, help oxidize free radicals in the body. In addition, the juice enhances the flavors of other foods and the fruit will keep up to four weeks in the fridge.

v Sriracha – This fan favorite hot sauce is made from chili peppers. Chili peppers get their spicy kick from a compound called capsaicin. The hotter the pepper, the more of the compound it contains. Capsaicin has been studied extensively and is found to have an anti-inflammatory effect, which makes cayenne a great addition to recipes and even recovery smoothies after a hard workout.

v Garlic – The “stinking rose” is actually a vegetable in the Allium family, with onions and leeks. Not only does garlic add tons of flavor and aroma to any dish, it is also high in sulfur-containing compounds that help fight oxidative stress and inflammation. Garlic has also been shown to reduce triglycerides and total cholesterol. With all of these combined benefits, garlic can play a big role in maintaining heart health for those who eat it often.

Vegan Lentil Loaf

The first time I ever experimented with vegan eating I made a lentil loaf that I absolutely loved!  I figured it was time to try making one of my own... I love having things like this on hand during the week that I can eat in a pinch! It looks like a lot of ingredients but the preparation is simple. I did my best to break it up for ease of reading and preparing. I also apologize for the pictures... I'm not sure there is a way to make lentils in loaf form look pretty... But they sure are tasty!!

Lentil Loaf

Ingredients

Lentils:

• 1 cup dry lentils
• 2.5 cups water

Veggies:

• 1 onion, chopped
• 1 bell pepper, chopped
• 1 cup baby carrots, chopped
• 1 Tbsp olive oil

Herbs & Spices:

• 2 tsp sage
• 1.5 tsp garlic salt
• 1 tsp thyme
• 1 tsp onion powder
• 1 tsp cumin

Flax Egg:

• 3 Tbsp flaxseed meal
• 1/3 cup water

Others:

• ½ cup oats
• ½ cup whole wheat flour

Glaze:

• ¼ cup ketchup
• 1 Tbsp balsamic vinegar
• 1 Tbsp maple syrup

Preparation Instructions

1. Bring lentils and water to a boil, then reduce heat and simmer for ~40 minutes, until water is absorbed.
2. Whisk flaxseed meal with water and refrigerate for 15 minutes to make flax egg (this acts as a binder).
3. Sauté veggies in olive oil with herbs and spices until tender
4. Put ¾ of the cooked lentils and ½ of the cooked veggies into a food processor and blend until smooth.
5. Mix in remaining lentils and veggies, flax egg mixture, oats and flour.
6. Line loaf pan with tinfoil or parchment paper before adding mixture (this makes it easier to remove baked loaf from pan).
7. Whisk together glaze ingredients and spread on top of loaf. (You may want to mix up some extra for dipping while eating).
8. Bake at 350 degrees for 1 hour.
9. Let sit before serving.

Flax Egg

Sauteed Veggies

Make sure to line your pan before adding lentil mixture.

Top with glaze.

Bake for 1 hour at 350 degrees.

Fuel Facts

Numbers: 165 calories, 9 g protein, 1 g fat, 30 g carbs, 10 g fiber

**Per slice (Recipe makes 8 slices)

Ingredient Breakdown:

v Lentils – The legumes are a wonderful protein source for those wanting to increase their intake of plant-based foods. Lentils have a very high content of fiber as well, which is associated with lower blood cholesterol levels, decreased risk of heart disease and lower body fat. It is recommended to get at least 25 grams of fiber a day.

v Flax – The tiny seeds are best to eat ground in order for the body to reap all of the nutritional benefits. When the seeds pass through the body whole, they often remain undigested. Make sure to store ground flax in the freezer because its oils will otherwise go rancid rather quickly. It will keep for several months when stored properly.

      Flax is a good source of omega 3 fatty acids in the form of ALA (alpha-Linoleic acid) which is a precursor for the essential polyunsaturated fatty acids EPA and DHA. Omega 3’s are anti-inflammatory and provide a host of health benefits when consumed in tandem with omega 6 fatty acids. Aim for a omega 6 : omega 3 ratio closer to 1. The standard American diet is much too high in the pro-inflammatory omega 6’s found in safflower, corn and grapeseed oils. Consuming just 1 Tbsp of ground flax each day can help improve your ratio.

v Oats – Oats are known for their heart healthy benefits. They contain beta-glucan, a specific fiber that helps lower cholesterol levels. Studies have shown, in those with high cholesterol levels (over 220 mg/dl), ½ cup of oats or 1 bowl of oatmeal can lower cholesterol by 8-23 percent.

v Whole Wheat – Unlike processed white flour, whole wheat flour still contains the bran and the germ of the grain which provides fiber and nutrients that white flour is lacking. Wheat is a one of the crops most genetically modified in the United States, so whenever possible, look for products that state non-GMO.

v Onion – These pungent vegetables are rich in flavor and health benefits. Onions are particularly high in the flavonoid quercetin. Quercetin has been studied for its ability to prevent tumor growth, especially in cases of lung cancer. The flavonoid is also being studied for its potential to prevent the release of histamines, chemicals that cause allergic reactions. This has not yet been studied for effectiveness in humans, but researchers believe quercetin could reduce allergy symptoms such watery eyes and runny nose.

v Carrots – These root vegetables were named for their high content of the carotenoid, beta-carotene.  This antioxidant helps protect against cancer and is good for eye health.  Carrots are also naturally sweet, which makes them a good addition to baked goods, stews, curries, and a variety of other dishes.

v Thyme – The herb has long been used in natural medicine to help with chest congestion and respiratory problems. Although this is not documented in modern science, one thing we know for sure is that thyme works as a natural food preservative, helping to prevent and reverse microbial contamination.

v Sage – Several studies have shown the memory enhancing effects of sage, especially in conjunction with short term memory. However, compounds extracted from the sage root actually act as acetylcholinesterase (AChE) inhibitors, a chemical associated with memory loss in Alzheimer’s disease.

v Cumin – Used in abundance in Indian and Mexican cuisines, cumin is loaded with iron, good for digestion and may be anti-carcinogenic. The spice packs a lot of flavor so a little usually goes a long way.

Banana "Bakies"

I was recently informed that cookies should really be called bakies since, after all, we bake them. How had I not thought of it before?! This realization (and three very ripe bananas) were the inspiration for this recipe.

Only 5 ingredients! You might as well call them Breakfast Bakies because, as always, they are healthy enough to eat for breakfast :) They would also be a good stand in for on-the-go protein bars with a similar nutrient profile as many of those you would find pre-packaged at the store.

Banana "Bakies"

Ingredients

• 3 ripe bananas
• 1/2 cup nut butter (I used Wild Friends Chocolate Almond Butter, but plain Peanut Butter would be just as good too)
• 2 cups old fashioned oats (use gluten free oats to make recipe gluten free)
• 1/2 tsp cinnamon
• 1 tsp baking powder

I love this nut butter from Wild Friends, but any nut butter will do!

Preparation Instructions

1. Preheat oven to 350 degrees F.
2. Mash bananas and mix with nut butter. You may want to heat your nut butter for one minute in the microwave first to help make mixing easier.
3. Stir together oats, cinnamon and baking powder, then mix with bananas and nut butter.
4. Use a 1/4 cup to scoop cookies onto baking sheet. Makes 9 cookies.
5. Bake for 15-20 minutes. I baked mine for 18 minutes.

Mash bananas with nut butter.

Mix in dry ingredients.

Scoop into 9 cookies (~1/4 cup per cookie).

Let cool then store in tupperware or plastic baggies.

Fuel Facts

Numbers: 186 calories, 6 g protein, 8 g fat, 26 g carbs, 4 g fiber

**For 1 cookie (recipe makes 9 cookies)

Ingredients Breakdown:

v Bananas – The sweet fruit is well known for its high potassium content, promoting optimal blood pressure and muscle function. The fructooligosaccharides in bananas also qualify them as a prebiotic food. Prebiotics are so named because they allow probiotics (good bacteria) to flourish in the gut. Increased amounts of probiotics in the digestive system leads to increased nutrient absorption from foods. In addition, bananas are very high in fiber, helping to regulate bowel movements.

v Almonds – Almonds are high in monounsaturated fats, similar to those found in olive oil, providing heart-healthy benefits. Almonds are also a great source of vitamin E, one of the most important nutrients for preventing oxidative stress. Vitamin E, when applied topically, has also been found to protect the skin against UV damage from the sun. It is believed by some researchers that this same protective effect can be achieved through consumption of foods rich in vitamin E, such as almonds.

v Oats – Oats are known for their heart healthy benefits. They contain beta-glucan, a specific fiber that helps lower cholesterol levels. Studies have shown, in those with high cholesterol levels (over 220 mg/dl), ½ cup of oats or 1 bowl of oatmeal can lower cholesterol by 8-23 percent.

v Cinnamon – Many studies have shown the stabilizing effects of cinnamon on blood sugar. This is beneficial for anyone who wants to keep energy levels constant throughout the day, and especially helpful for diabetics or those who experience hypoglycemia. Cinnamon has also been shown to act as an anti-inflammatory by limiting the release of arachidonic acid from cell membranes, a fatty acid that typically causes inflammation.

Crunchy Chickpeas

I discovered this tasty little treat in our healthy snack store at OHSU last week. They were so delicious and satisfying I decided to make my own version at home today. Confession: They are already gone as I write this post (but I did have a little help from Daniel).  If you don’t want to make your own, you can buy them prepackaged from The Good Bean in lots of different flavors.

Crunchy chickpeas are a great substitution for nuts if you are looking to cut a few calories and lower your fat intake. They have the same salty crunch, slightly more protein, 15 grams less fat and 50 less calories than a ¼ cup serving of almonds.

I stuck with the basics for seasoning, just salt and a little paprika for color, but you can really get creative with these guys. This is an easy recipe to try your hand at different flavor combinations. I have included a little cheat sheet to help you get started…

Crunchy Chickpeas

Ingredients

• 1 15 oz can chickpeas (garbanzo beans)
• 1 tsp oil (avocado, olive, grape seed, etc)
• ½ tsp salt
• ½ tsp paprika

Preparation Instructions

1. Heat oven to 400 degrees F.
2. Drain and rinse chickpeas, blotting excess water with a paper towel.
3. Toss with oil, salt and paprika.
4. Spread on a baking sheet and bake for 45-60 min, stirring 2-3 times during cooking.

Serving Suggestions

• Carry with you as a snack.
• Use to top salads for added crunch and saltiness.
• Try different herb and spice combinations. 

Fuel Facts

Numbers: 155 calories, 8 g protein, 3 g fat, 23 g carbs, 5 g fiber

**For ¼ cup (recipe makes ~3 servings)

Ingredient Breakdown:

v Chickpeas – Also known as garbanzo beans, chickpeas are a wonderful protein source for those wanting to increase their intake of plant-based foods. Beans have a very high content of fiber as well which is associated with lower blood cholesterol levels, decreased risk of heart disease and lower body fat. It is recommended to get at least 25 grams of fiber a day.

v Avocado Oil – You may have heard that cooking with some oils can be a health hazard due to chemical changes that occur at high heats. When oils reach their smoke point there is potential for them to transform into trans fats. This is more likely to happen when oils are continually reheated past their smoke point, such as the oil used to fry French fries in a fast food establishment. Typically you do not need to be worried about this at home. However, avocado oil has a smoke point of 500 degrees farenheit and therefore will resist degradation at high roasting temperatures. It also has a mild nutty flavor that complements most dishes.

v Paprika – The spice is made by grinding up sweet red peppers, which is how it gets its beautiful red hue. Paprika has a mellow flavor making it a great addition to any dish that needs a pop of color. Paprika contains a host of vitamins and minerals but is most notable likely for its carotenoid content.