Makes: 2 cups approx
This beetroot hummus is officially the best hummus we've ever tasted! Not only is it a striking colour, but it’s so flavourful and is a nice change from the usual chickpea hummus. Beets are packed with fiber, vitamins, minerals and unique plant derived antioxidants. These powerful nutrients help fight heart disease and certain cancers, especially colon cancer. Beets also act as detoxifiers on the liver, and have anti-inflammatory qualities.
Makes: 2 cups of dressing
Total time: 10mns
The avocado in this dressing makes it so silky and creamy that you’ll have a hard time believing there isn’t dairy in it. Use good olive oil and fresh, bright lemon juice and you’ll discover a new favorite dressing! This recipe makes a good amount of dressing and you can store it in a bottle in your fridge.
On the nutritional front, it’s hard to think of a better salad dressing for you. Avocados are packed with healthy fats, fiber, and vitamin K. Avocado flesh also helps the body to absorb two key antioxidants—lycopene and beta-carotene. Want to make sure your body gets all the antioxidants it can from your garden salad? Just add some avocado or this dressing and your body will soak it right up.
The healthy fats in both the avocados and the olive oil helps the digestive tract to absorb nutrients, helps keep inflammation down and helps to lower the risk of heart disease.
1 ripe avocado
1/3 cup white balsamic vinegar (you can substitute for white wine vinegar)
Juice of half a lemon
Salt and pepper, to taste
3/4 cup extra virgin olive oil
Tip: If you are a big fan of Tangy dressings, you can increase the vinegar to 1/2 a cup and the juice to one whole lemon.
Makes: 1 Serving
Total Time: 10mns
Sweet potatoes contain almost twice as much fiber as other types of potatoes. The high fiber content makes them a low GI food, which means they keep your blood sugar stable for longer
They contain a large amount of vitamin B6, Potassium and Beta-carotene or vitamin A which is an important antioxidant. This is a delicious dip to serve at your next party!
1/2 whole wheat pita, split and cut into 8 pieces
1/3 cup roasted mashed sweet potato
1 tablespoons plain Greek-style low-fat yogurt
1/4 teaspoon honey
Pinch Chile powder
Source: Recipe and picture health.com
Makes: 280g serving approx
Edamame, or soybeans, have been popular in China and Japan for thousands of years and are now readily available in most grocery stores. They’re low in fat and calories and high in protein, fiber and almost every other essential vitamin and mineral. Soybeans have great health benefits,however one must remember that they also contain active ingredients similar to estrogen - the recommendation is to eat them in moderation in order to reap the health benefits without causing imbalances in the body. This is a great alternative dip to serve at dinner parties, it is sure to have all your guests talking!
225g frozen shelled edamame (green soy beans)
60g tahini paste
½ tsp freshly grated lemon zest
Juice of 1 lemon (about 3 tbsp)
1 clove garlic, crushed
¾ tsp salt
½ tsp ground cumin
¼ tsp ground coriander seeds
3 tbsp extra-virgin olive oil
1 tbsp fresh flat-leaf parsley, chopped
Source: Food Network Kitchens
Makes: approx 1 cup
Total Time: 5mns
This is a great dip full of amazing health benefits: The sesame paste (tahini) is loaded with calcium. Did you know that half a cup of sesame seeds contains three times more calcium than half a cup of whole milk?It also contains a whole host of nutrients including Magnesium, copper and iron. Miso is a traditional Japanese seasoning produced by fermenting rice, barley, and/or soybeans with salt and the fungus kōjikin. The result is a thick paste used in many asian recipes. Like many fermented foods, it is said to be great for digestion and contains many nutrients.
2 tablespoons White or Mellow Barley Miso
3 Tablespoons Sesame tahini
2 tablespoons Balsamic Vinegar
Tip: Serve with crudites platter. This dip is also excellent as a salad dressing, especially on a spinach salad, just add more water for the desired consistency.
Source: The Ashram Recipe Book
Makes: About 1 cup
Total Time: 10mns
This is a great dressing using heart healthy olive oil, garlic (a natural 'antibiotic' and immunity booster), and white balsamic vinegar which is healing and soothing for your digestive system and contains a number of nutrients and antioxidants, such as polyphenols that lower LDL cholesterol.
1/2 cup extra virgin olive oil
1/3 cup white balsamic vinegar
1 clove crushed garlic
1 teaspoon dijon mustard
1 pinch salt
Ground black pepper to taste
Fresh Herbs of choice (optional)
Tip: I sometimes add 1tsp of honey as a variation. It tastes delicious!
Makes: A medium sized bowl
Who doesn't love guacamole! It’s packed full of healthy fats from the avocado (Omega 3's) and is just delicious! The lower fat option with the peas (see tip below) is equally delicious.
1 large avocado
1 yellow bell pepper
1 bunch of cilantro
1/4 small white onion
2 cloves of garlic
1 jalepeño (optional, for spice)
Tip: For a lower calorie version, cut avocado in half and add 1/4 cup peas.
Source: Andrea Biethman
Makes: 4 cups
Total time: 15mns
This is a fabulously delicious take on your traditional Salsa with added mango! Mango is called the king of fruits not just for its taste, but also for the array of health benefits it offers: It is a rich source of antioxidants, is high in vitamin C, pectin and fibers that help to lower cholesterol levels and it helps to Alkalize the body.
2 mangos, finely diced
1/3 cup red onion, finely diced
1/2 juice of a lime
1/2 cup coriander, chopped
2 tomatoes, diced
Salt and pepper to taste
Combine all of the ingredients and serve.
Source: Jesse Schelew
Makes: 4 Cups
Total time: 30mns
This version of pesto is full of added goodness with the spinach packing in loads of anti-oxidants and extra Iron and folate! Pesto freezes well and will keep for up to three months in the freezer.
1/4 cup roughly chopped walnuts
4 cups baby spinach leaves
2 cups fresh basil
1 teaspoon salt or to taste
1/2 cup olive oil
1/4 cup grated rennet-free Parmesan cheese
Source: BBC Food Guide
Tomatoes are the best source of the magical anti-aging component Lycopene, a powerful antioxidant that protects and rejuvenates our skin.
Lycopene is released in much higher doses in cooked/processed tomatoes then in fresh tomatoes, and one of the best sources is tomato paste.
Basically tomato paste is tomato that has been reduced, reduced again, and then reduced some more!
Tomato paste is the basis of many stews and soups, and can also be eaten as a spread, for example on bruschetta bread with crumbled Feta cheese and a splash of Olive oil.
24 Ripe large tomatoes
2 teaspoons salt or to taste
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