Spicy Avocado Cilantro Hummus

Inspired by a delicious avocado hummus I sampled at Whole Foods recently and the need to develop a simple, nutrient rich snack for my final presentation at school, this recipe was born! Hummus is one of the best snacks to have available in your fridge. Just today I got home from work in the early afternoon, totally hungry, and was SO thankful hummus awaited me. 

You will need a food processor for this endeavor. If you don't have one yet, believe me they are a worthy investment!

1 cup dried garbanzo beans, soaked overnight (see instructions below)

2 avocados, pitted and scooped from skin

1 cup cilantro with stems

3 cloves garlic, smashed

juice of 2 lemons

3 Tbs olive oil

1 1/2 tsp coriander

1 tsp cumin

3/4 tsp cayenne

1 tsp sea salt

Garbanzo beans (or chickpeas as they are commonly known) have been a favorite of mine since childhood. My mom would create a simple salad with fresh lemon juice and dill or parsley that was immensely refreshing on summer nights. 

Hummus is an easy and versatile way to use protein and fiber rich garbanzo beans. Consider cooking extra beans and experiment with your favorite flavors. Do let me know your hummus creations! 

I prefer to use dried beans over canned which ensures I know exactly what I am eating (no added sodium or preservatives). However it does require thinking ahead, as you want to soak dried beans overnight. Is soaking necessary you may ask? Well, soaking beans deactivates naturally occurring enzyme inhibitors (which keep a bean from sprouting in the bulk bin!) and neutralizes something called phytic acid. The soaking process therefore allows for easier digestion helping prevent stomach uncomfortableness some experience from bean consumption. That said, if you are in a hurry or don't want to cook your own, canned beans will work just fine.

Place beans in a large bowl and cover with about 3 cups of water. Beans will triple in volume as they absorb water. Let beans soak overnight or for about 8 hours. It really is a very simple process. Using a strainer, rinse beans well after soaking.

To cook garbanzo beans, place in a large saucepan and cover with 3 inches of water. Bring to a boil, then reduce heat to medium low and allow to simmer for approximately 45 minutes, until tender. Pierce with a fork and sample for doneness.

Ok, now the fun part. The rest is super easy.

A helpful little tip...set up your food processor and run for a second empty. The worst thing ever is to get all your ingredients in your processor and discover the blade is incorrectly situated...out all your food must come. 

Start by adding the garbanzo beans, followed by the avocado.

Enjoy those beauties just for a moment. Luscious texture, taste...and 2-3 times the potassium found in a banana.

Give your cilantro a quick rough chop. I like to include the stems- no need to waste goodness! 

Enjoy the heavenly aroma...

Toss in smashed garlic cloves, fresh lemon juice, olive oil, spice blend and salt.

 Time to whirl!

Blend until smooth.

There you are. Homemade hummus! Simple, inexpensive, healthy and best of all available for your sudden snacking needs. Slice your favorite fresh veggies and enjoy!! 

Buckwheat Quinoa Granola

So this may be THE best granola you have ever tasted...and the healthiest! I found this recipe via Pinterest and it immediately caught my attention. Buckwheat and quinoa in granola?! Ohhh yes. Lightly roasting these ingredients in the oven not only makes them edible, but simply delicious. I have entered a new world of granola goodness and am not going back! Thank you hungryhungryhippie for sharing. And let me tell you, my friends (even the non-health nuts!) are raving about this granola. Or birdseed as it is lovingly referred to.

I doubled the recipe from the original, as it is the perfect little hostess gift and is too good not to share. One batch simply will not suffice. I also added sea salt, one of my favorite ways to enhance flavor!

2 cups oats
2 cups buckwheat
2/3 cup quinoa
1/4 cup chia seeds
1 1/2 cups almonds
1/2 cup pumpkin seeds
1/2 cup sunflower seeds
1/2 cup walnuts, coarsely chopped
1/2 cup shredded coconut
1 Tbs + 1 tsp cinnamon
1 tsp sea salt
2/3 cup dried cranberries
2/3 cup raisins
1 cup maple syrup
3/4 cup coconut oil, melted

This recipe is also a winner because it is soo easy to make. Basically all ingredients are combined, first dry, then wet. You will bake the granola low and slow, so begin by pre-heating your oven to 225°F. Prepare two baking sheets lined with parchment paper for this double batch.

Place the oats in a large mixing bowl and add the stars of the show: buckwheat and quinoa. Both of these ingredients are gluten free, so if you use oats that are certified gluten free you have a completely gluten free granola! Oats are naturally free of gluten, however most often are processed in a facility that also handles wheat. If gluten is a concern be sure to purchase oats that are labeled gluten free meaning they have been produced in a dedicated facility.

I knew that quinoa was technically a seed not a grain, and today discovered that buckwheat is in fact also a seed, related to the rhubarb family. Perhaps the title of birdseed is appropriate! Quinoa and buckwheat are great sources of fiber and protein and in combination with the assortment of nuts, you can start your day with a blood sugar balancing, nutrient rich breakfast. Buckwheat is also good source of magnesium, which helps to relax blood vessels, improving circulation.

This little wonder is a chia seed. I have much to say about chia seeds, but we will save that for later. You should be able to buy them at your local health foods store. They are sooo good for you! 

Add 1/4 cup.

Coarsely chop and add your almonds. 

I like to chop them into fairly big pieces to create a variety in texture.

Toss in pumpkin seeds, sunflower seeds, walnuts, coconut, cinnamon, sea salt, dried cranberries and raisins. Savory Spice Shop in Boulder carries THE best and freshest cinnamon. One whiff and you will be changed forever. Never again will you visit your local grocery store for that bottle that has sat on the shelf for too long. If you aren't in Boulder, I urge you to find a local spice shop or a natural grocery store that carries fresh spices.   

Stir all the dry ingredients together. Doesn't that look lovely!

Pour in maple syrup and melted coconut oil. I love coconut oil. It is an absolute staple in my kitchen. Spread on toast with almond butter, added to smoothies, tossed with vegetables before roasting...mmmh

Side note- coconut oil is one of the best natural sources of nutrition for healthy shiny hair. I even found a helpful little video for a DIY deep conditioning treatment. 

I can't wait to try it.

Give your birdseed a good stir and distribute on baking sheets. 

Bake at 225°F for 60 minutes, stirring occasionally.

 There you are...delicious, nutritious, creative granola! I promise, you won't be able to make this recipe just once. Enjoy with greek yogurt or your choice of milk- coconut is my favorite!

Spicy Lemon Kale Chips

In all honesty, my first attempt at kale chips was not a good one. Burnt kale, even lightly burnt is simply not enjoyable. Thankfully that was a year ago and having tasted some delectable kale chips in the past several months, I was ready for the challenge. Maybe it is something about the Colorado air...kale chips are so Boulder. Success. These are truly addictive. I had to stop sampling tonight, so that my brother would get his birthday present in the mail. Shhh.

Use a dehydrator is you have one, if not the oven will work. Be sure to set the temperature as low as your oven will allow and keep a close eye on your chips. You can even leave the oven door slightly cracked as they cook. Remember, burnt kale=sad day.

Spicy Lemon Kale Chips

Spice Blend:
1 tsp toasted white onion powder
1 tsp grains of paradise
1/4 tsp cayenne

1 bunch curly kale
3 cloves garlic
2 Tbs olive oil
1/2 tsp sea salt
juice of 1 1/2 lemons (about 4-5 tsp)
1 Tbs apple cider vinegar

Beginning with the spice blend...use a mortar and pestle or a spice grinder (which can simply be a coffee grinder set aside for spices), and grind grains of paradise with onion powder and cayenne. Black pepper could be used as an alternative for grains of paradise (decrease the amount by half), but they offer delicious flavor, with hints of citrus and cardamom. I buy my spices locally from Dan at Savory Spice Shop in Boulder, as I love to support local businesses and find their products are superior.

Kale time. Don't let this hearty leafy green intimidate you. It is a powerhouse of nutrition and simple to use once you learn a few methods. High in Vitamin A, C, K, copper, manganese, fiber and lutein...kale contains antioxidants, anti-inflammatory nutrients and anti-cancer nutrients called glucosinolates. This veggie is worth getting acquainted with. I toss kale in my smoothies, scrambled eggs, stir-frys and beyond.

To remove the stem, fold the kale leaf in half and slice along the spine. Compost or feed the stems to your llamas. That's what we do at my house. Really.

    

                          

Tear your kale leaves into pieces a little larger then you would want your chip to be. They will shrink.

Laying your knife parallel to the cutting board, give your garlic a firm smash. Remove the skin and slice off the hard end. Interesting fact, the little spout inside the clove can be the cause of gas for some, so if you desire, go ahead and remove the little pest.

Now you can either use a garlic press to crush your garlic, or you can use a method I love. Sprinkle your garlic lightly with salt and roughly chop, then laying your knife nearly parallel to the cutting board with a slight angle, move from the left to the right, using the heel of your knife (section closest to the handle) to smear your garlic across the board. Work your way to the right, then push the garlic back into a pile and begin again. You will eventually have a nice garlic paste smeared across your board.

Get ready to massage. That's right, we are about to give this bowl of kale a lovely massage. Lucky kale.  Add the olive oil and massage for about 3 minutes, until the kale becomes limp. This is actually a method of cooking kale as you begin to break down the enzymes making it more digestible. Massaged kale salads are delicious...recipes to come! 

Add in the garlic paste, salt, lemon juice and cider vinegar. A citrus press is one of my necessary cooking tools. For $15 it will make your life so easy. You will get all the juice and no seeds. 

I love it.

Toss in your spice blend.

Mix with your hands, making sure the leaves are coated as evenly as possible.

Lay the leaves in a dehydrator and turn on for about four hours, until desired crispiness is achieved. If using the oven, 30 minutes should be sufficient at 200°F if possible. Make sure to check them!

And voilà! If they aren't devoured as simply a snack, they add a flavorful garnish crumbled over salads, fish or soup. Enjoy!