I’m always on the lookout for super easy, no-brainer and super healthy snacks and meals. So here’s one I just found from the Institute of Functional Medicine: Roasted Beet Hummus. It’s fabulous, fast and super healthy. And by the way – it’s light years better than the hummus you buy in grocery stores. I’m usually disappointed in them, and the fact is, it’s really easy to make your own. This recipe takes minutes to prepare, and it’s well worth it.
What’s so great about beets?
Let’s start with the beets. Beets are high in immune-boosting vitamin C, fiber, and essential minerals like potassium (essential for healthy nerve and muscle function) and manganese (which is good for your bones, liver, kidneys, and pancreas). Beets also contain the B vitamin folate, which helps reduce the risk of birth defects.
But we’re not finished. You can buy pre-cooked, cleaned beets at Trader Joe’s and that’s great. But if you step out just a little, buy the whole beet – red beetroot plus beet leaves – and cook the beets yourself as described below. The beet leaves are also super healthy.
Beet greens actually have even more iron than spinach. They also have a higher nutritional value overall than the beetroot itself. Some research shows that beet greens may help ward off osteoporosis by boosting bone strength, fight Alzheimer’s disease and strengthen your immune system by stimulating the production of antibodies and white blood cells. Plus, they contain phosphorous, zinc, fiber, B6, magnesium, potassium, copper, A, C, calcium and iron.
It’s easy to cook beet greens – steam for a few minutes and then saute’ with a little garlic and olive oil.
Chickpeas are super healthy, too
Chickpeas, also known as garbanzo beans: Chickpeas offer a vegetarian-friendly source of protein, with each cup of cooked garbanzo beans containing 15 grams, plus fiber, manganese and folate.
And don’t forget tahini
Tahini is one of the highest sources of calcium, is rich in minerals such as potassium, and iron. It’s a good source of methionine, which aids in liver detoxification. It’s also high in Vitamin E, B1, B2, B3, B5 and B15. It helps promote healthy cell growth, and helps to prevent anemia. I could go on!
Roasted Beet Hummus
Makes 8 servings (1 sering = 1/3 cup)
2 medium to large roasted beets
1 can (15 oz) chickpeas, drained and rinsed
1/4 cup fresh lemon juice
3 TB extra-virgin olive oil
3 cloves garlic
1 1/2 tsp sea salt
Preheat oven to 400 F
Scrub beets with a vegetable brush under running water. Cut off top and bottom. (And use the leaves if you buy the whole beet.)
Wrap beets in foil and roast until tender (about 1 hour). Let cool then peel.
Add all ingredients to a food processor and puree until smooth.
Serve just as you would with any hummus, and remember that because this is fresh, it has loads more health benefits that something you bought at the store. Enjoy!