Garlic Lovers Edamame Harissa Hummus

Edamame Hummus

Who doesn’t love hummus? Most commercially available hummus is made with garbanzo beans (aka chickpeas) and usually contains add-ins such as garlic, artichoke and sun-dried tomato.Hummus is available now in most grocery markets; but if you are going to buy commercially made hummus, please read the labels. Pay particular attention to the amount of sodium listed and be concerned if you see a list of unpronounceable additives. Better yet, consider making hummus at home; at least there you can be in control of the ingredients; including adding a variety of foods to suit your family’s tastes.

Ingredients for Edamame HummusHummus, whether made with garbanzo beans or edamame (see recipe below), is an excellent source of protein, fiber and minerals. When you add foods such as red pepper and garlic, the nutritional benefits skyrocket. Making your own hummus gives you control over including the very freshest ingredients available and you are not limited to mass market driven flavors. You can have some fun experimenting with different herbs and spices (I’m in love with the harissa I used in the recipe below) and you can incorporate foods you may already have on hand. I guarantee you will taste the difference.

Here is an easy and absolutely delicious recipe for Edamame Hummus.

Garlic Lovers Edamame Harissa Hummus

Prep Time: 15 minutes

Cook Time: 3 minutes

Total Time: 18 minutes

Yield: Serves 8 as an Appetizer, Serves 4 as a light entree.

Incredibly delicious and nutritious, this recipe is a tasty alternative to traditional hummus. It is really quick and easy to prepare with minimal clean up. It's fun to change things up a little. This is great for an appetizer or as a light lunch with plenty of protein & antioxidants, and is loaded with vitamins A, B6, & C.

Ingredients

  • 1 lb edamame - shelled (frozen is ok)
  • 4 cloves fresh garlic (more or less to taste)
  • 2 tbsp tahini
  • 3 tbsp freshly squeezed lemon juice
  • 2 tbsp olive oil
  • 1/2 tsp ground cumin
  • 3/4 tsp salt
  • 1/4 tsp black pepper
  • 1/2 tsp harissa paste (adds a great kick - adjust to suite your taste)
  • 2 large red bell peppers, cored, seeded and cut in strips (orange bell pepper also works)

Instructions

  1. Prepare edamame (thaw, shell, wash). Add beans to saucepan with just enough water to cover. Bring to boil for 3 minutes, remove from heat, strain in colander and rinse with cold water.
  2. Place edamame, prepared garlic, tahini, lemon juice, olive oil, cumin, salt, pepper, harissa paste, and peppers in food processor. Pulse, adding 1 tbsp of water at a time, until desired consistency is achieved.
  3. Transfer mixture to serving bowl and cover. Refrigerate for several hours or overnight if possible.
  4. Serve with fresh raw veggies such as carrots, celery, broccoli, cauliflower, cucumber or your favorite vegan breads or crackers.
https://jazzedupveggies.com/2017/04/garlic-lovers-edamame-harissa-hummus/

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Carrots, Cumin & Coriander Salad – A Trifecta of Flavor

Fresh CarrotsSummer is the best time of year to find fresh, crisp, delicious carrots at your local farmers’ market. While they are available year round, there is nothing like the taste of picked-today veggies; not to mention these wonderful foods are at their peak nutritionally during the summer months.

Some people think carrots are not very exciting.  They often see them as low-calorie snack foods to endure or merely some “color on a plate” rather than the incredibly versatile food they truly are. Carrots are indeed a great snack food (and they are certainly a low calorie option) but they are also excellent when made into soup, included in a stew, roasted with some herbs as a side dish, added to muffins and, my personal favorite, as the lead actor in my Carrots, Cumin & Coriander raw summer salad that is so full of flavor you’ll want seconds.

For my salad recipe, I happened to use the more common orange carrots; but you can certainly use a variety of colors: red, purple, yellow, white and orange to make your salad a beautiful rainbow of color on  your plate.  Make sure you select the freshest, brightest carrots available – the ones with the tops still on are a good bet!

Carrots, Cumin & Coriander Salad – A Trifecta of Flavor

Prep Time: 10 minutes

Total Time: 10 minutes

Yield: 4 - 6 Servings

Carrots, Cumin & Coriander Salad – A Trifecta of Flavor

The dressing can be made ahead of time and refrigerated (covered) for up to 24 hours. This will allow the flavors to blend together and will save time when ready to serve. Make sure the avocado is not too soft - you want it to be a little firm so it will hold up. While the cayenne or chili pepper is optional, it does add a lovely little kick to this salad.

Ingredients

  • 1 lb fresh carrots
  • 4 stalks fresh crisp celery
  • 1 medium avocado
    For Dressing
  • 1/4 cup organic EVOO
  • 1 Tsp cumin
  • 1/2 Tsp coriander
  • 1/2 Tsp garlic powder
  • 2 Tbsp freshly squeezed lemon juice
  • pinch of salt
  • 1/4 Tsp chili powder or pinch of cayenne (optional)

Instructions

  1. Wash and trim carrots. There is no need to peel. Shred in food processor and remove to large bowl.
  2. Finely chop celery and add to bowl.
  3. Chop avocado into small pieces and add to carrots and celery IF serving immediately. Otherwise, prepare avocado just before serving and toss into salad at last minute to avoid any browning.
  4. Whisk all dressing ingredients in a small bowl.
  5. Add dressing to veggies and toss.
https://jazzedupveggies.com/2016/06/carrots-cumin-coriander-salad-a-trifecta-of-flavor/

Why Carrots Make a Healthy Food Choice

Carrots are an excellent source of Vitamin A – especially important for eye health as well as having overall antioxidant and anti-inflammatory qualities. In fact, 1 cup of carrots provides 113% of your daily recommended intake of Vitamin A.

Carrots are also a very good source of biotin (an important B Complex vitamin that helps convert food into energy), Vitamin K for cell health (particularly brain cell health), molybdenum to help our bodies detoxify, 14% of our daily requirement of fiber to keep our digestive tract in good shape, 11% of our daily potassium requirement, and 10% of our Vitamin C requirement.  Carrots are also a high water-content food so they make a great addition to your hydration needs. NOTE:  Drinking water throughout the day is the best way to stay hydrated – foods like carrots, celery and watermelon are awesome supplements.

BONUS:  Carrots are a low calorie, nutritionally awesome, very affordable food. They are easy to prepare and very portable.  Take them on a picnic, add them to your lunch, enjoy them after fitness class or school…. they are a healthy whole food to enjoy every day.

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Plant-Based Nutrition for Your Family


Some Great Jazz to Get Us Started

Our name, Jazzed Up Veggies, came to us because food and music are two of our greatest pleasures. As you can hear, my husband is a gifted musician. Listening to his original music, “The Need to Groove”, from his album “Quintessence” really inspires me. That, and exploring the wonderful world of plant-based living! Please enjoy this great jazz. I hope you find it and today’s blog inspiring.

My goal is to encourage you to embrace the idea of nourishing your body as a way of life. I firmly believe most people want to take good care of themselves; but, life always seems to get in the way, right? All the activities we pack into a day seem so important to us that we find we need to cut corners to fit it all in. Unfortunately, cutting corners usually translates into poor food choices, no exercise and not enough sleep. If we treated our vehicles the way we treat our bodies, we would never get to all our activities; we and our vehicles would be stuck on the side of the road waiting for a tow truck.

The exponential increase in the use of medical services over the last half-century can be attributed directly to our “new normal” of cutting corners to get it all done. The wear and tear on our vehicles will cause them to break down and so will our bodies if we don’t take care of them. Good thing we are the masters of our domain (aka body) and we have all the tools we need to keep our bodies in running order. We just need to make taking care of ourselves a top priority, take stock of what needs to be done, and DO IT!

Here are some ideas to help you make good nutrition your “new normal”.

  1. Talk to the people you love and who love you. Let them know how important good nutrition is to you and invite them to partner with you on getting your family’s nutrition on track.
  2. Knowing what good nutrition looks like will help you make good decisions. Educate yourself. Vendors at farmers’ markets and produce managers in shops are eager to show off their products. Let them! The more you know the more you will want to know.
  3. Shift your perspective on grocery shopping. Rather than think of it as another “chore” to complete in the shortest time possible, think of it as an adventure. Allow yourself to enjoy the amazing variety of colors, textures and smells; and, given the importance of the food choices you make, take the time to really consider your selections.
  4. Change your routine. Instead of going to the same store you always shop at, try your local farmers’ markets, farms & orchards, and specialty shops. Who knows what you will find: its all part of the adventure.
  5. Don’t do it alone. Give your family the opportunity to shop with you. Making nutrition a family affair is a great opportunity to learn together and we are all more likely to embrace change if we are involved in the process.

Hippocrates

 

 

To help you get started on thinking differently about the foods you choose, here is a great recipe for an easy, delicious lunch or evening snack that covers all the nutritional bases. Let me know how you like it!

Jazzed Up Chickpea Spread

Yield: Makes approximately 2 cups and should serve 4+ people.

Jazzed Up Chickpea Spread

This spread is an excellent source of protein and a great way to incorporate raw vegetables into a meal. Chickpeas are inexpensive and really versatile. Experiment with this recipe by using different spices and different veggies such as red pepper. Jazzed Up Chickpea Spread also makes a great dip for crackers and raw vegetables.

Ingredients

  • 1 can (2 cups) cooked chickpeas drained and rinsed
  • 2 handfuls baby spinach
  • 2 small carrots, shredded
  • 6 small Cornishons (chopped)
  • 1/4 cup fresh parsley coarsely chopped
  • 2 scallions chopped
  • 2 Tbsp Nutritional Yeast (you are going to love this stuff!)
  • 1/4 cup Vegenaise
  • 2 Tsp yellow mustard
  • 1 Tbsp freshly squeezed lemon juice
  • 1 Tbsp lemon rind (optional but so zesty!)
  • 1/2 - 3/4 Tsp curry powder (adjust to taste)
  • 1/2 - 3/4 Tsp ground cumin
  • Pepper
  • Lettuce Leaves for Wraps
  • Whole Grain Bread and Fresh Sprouts for a Sandwich
  • Vegan Seeded Flatbread or Crackers for a Snack
  • Sides
  • Raw vegetables: carrots, celery, cauliflower etc.
  • Grape Tomatoes

Instructions

  1. Combine all ingredients, from chickpeas to pepper, in a bowl or process using the pulse setting on your food processor. You want the chickpeas to be finely chopped but still allow for a bit of texture.
  2. Taste and adjust spices & seasonings.
  3. Serve.
https://jazzedupveggies.com/2015/08/plant-based-nutrition-for-your-family/

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Summer Celebration – Sweet & Peppery Summer Salad

Summer is nearly over and school is starting soon but there is still time to enjoy the bounty of the season.  Here in the desert Southwest it will feel like summer for some time yet. We  have had temperatures in the 110+ range for the past few weeks but it looks like we will be “dropping” to near 100 next week. Yeah! What better way is there to enjoy the week-end before school starts and stay cool than with this delicious summer’s bounty salad. Serve it as a starter, before your grilled veggie or bean burgers are ready, or have a larger portion as a main course. You will love this salad (the dressing is really awesome). It is definitely one of my go-to meals on a hot summer’s day.  Here is a little video incentive to get you started.

ENJOY!

Sweet & Peppery Summer Salad

Sweet & Peppery Summer Salad

This salad makes a lovely appetizer or light meal. The quinoa, cashews and almonds are great sources of protein and the avocado adds heart-healthy fats. The lemons add a wonderful freshness, and of course Vitamin C, and the mango is simply delicious.

The combination of arugula, kale and radicchio is peppery and adds a lovely texture. All in all a wonderful summer salad.

Ingredients

  • Salad
  • 1 cup red or rainbow quinoa
  • 2 cups vegan vegetable broth
  • 1 medium Ataulfo mango
  • 1 medium avocado
  • 1 small red onion
  • 1/3 cup raw almonds
  • 1 - 5 oz package Earthbound Farm Organic Kale Italia deep green blend
  • 1/4 cup fresh herbs (I used basil, parsley, garlic chives and cilantro)
  • Dressing
  • 1 cup raw cashews soaked for at least 1 hour
  • Juice of 2 medium sized fresh lemons
  • 1/4 virgin olive oil
  • 1/4 cup cashew milk
  • 3+ cloves fresh garlic
  • 1/2 teaspoon pink Himalayan salt
  • 1/2 teaspoon black pepper

Instructions

  1. Rinse quinoa thoroughly. Bring broth to a boil, add quinoa, then reduce to low simmer. Cook until broth absorbed (20 mins) Fluff quinoa with fork. Set aside to cool.
  2. Dice or thinly slice red onion.
  3. Chop mango into small pieces. (The Ataulfo mango is not fibrous like other mangos and has a lovely, creamy lightly sweet flavor. I recommend this mango as it is just the right balance for this salad.)
  4. Thinly slice raw almonds.
  5. Mix Kale Italia and herbs in salad bowl. Add quinoa and toss again. Add all other salad ingredients.
  6. Do not toss again until dressing has been added.
  7. Prepare Dressing: This recipe makes enough dressing for several servings. Refrigerate extra immediately.
  8. Drain cashews and place in bowl.
  9. Add garlic, olive oil, cashew milk, lemon juice, salt & pepper.
  10. Mash together.
  11. Place ingredients in tall container.
  12. Use immersion blender to blend into desired consistency. Add additional lemon juice to thin if necessary.
  13. Drizzle desired amount of dressing over salad ingredients and toss gently.
https://jazzedupveggies.com/2015/08/summer-celebration-sweet-peppery-summer-salad/

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