Browsing Tag:

heart healthy

Lemon & Garlic Hummus

Posted in Recipes
on September 20, 2017

If you haven’t been able to tell from some of my previous posts, two of my favorite ingredients are lemon and garlic. So naturally I chose this delicious combo for my go-to hummus recipe.  I don’t think you could ever look in my fridge and not find some type of hummus in it!   Hummus makes a great, high protein snack that is rich in both fiber and heart healthy omega-3 fatty acids.

IMG_3524

Homemade hummus is surprisingly simple to make and the flavor combinations are endless.  I’ve found the key to great homemade hummus is shelling your chickpeas (yes, even canned chickpeas!).   Shelling your chickpeas makes the hummus extra smooth and creamy.  I know it sounds strange, but I promise it’s worth the extra effort- I actually find it kind of relaxing!  For this recipe I used lots of fresh garlic because really, I can never have too much garlic, but feel free to use less if that suits you. This makes a great veggie dip with peppers and carrots or works well as a sandwich spread for a healthier swap for mayo.

 

{Ingredients}

1 can (19 oz) chickpeas, drained and rinsed

1/4 cup tahini

1/4 cup olive oil

2 tablespoons fresh lemon juice

2 garlic gloves

Pinch of red pepper flakes

1 tsp chili powder

Sea salt

{Directions}:

Remove outer shell of canned chickpeas.

Puree the chickpeas, tahini (make sure to stir well first), olive oil, chili powder,  lemon juice and garlic in a food processor until smooth.

With the food processor running, drizzle in up to 1/4 cup water to thin the hummus to the desired consistency.

Spoon hummus into a bowl and add an additional drizzle of olive oil plus some red pepper flakes and sea salt.

Serve with a wedge of lemon.  Store in an airtight container for up to 1 week.

Enjoy!

Spotlight on: Olive Oil

Posted in Nutrition + Health
on May 13, 2017

Did you know that May is National Mediterranean Diet Month?   If I had to pick one “diet” for my patients the Mediterranean diet would be it.  There is strong evidence that following the dietary pattern of the countries that border the Mediterranean Sea can lower your risk of many chronic diseases including cancer, Parkinson’s disease, Alzheimer’s disease, type 2 diabetes, and heart disease.  The traditional Mediterranean diet is characterized by high consumption of vegetables, fruits, legumes, fish and unprocessed grains, and low consumption of meat and meat products (maybe two to three times per month).  One of the biggest staples of the Mediterranean diet is olive oil.

Olive oil is rich in the heart healthy type of fats, monunsaturated fats or MUFAs.  These types of fatty acids are believed to have anti-inflammatory properties and help to reduce the a amount of bad (LDL) cholesterol while helping to boost your good (HDL) cholesterol. In addition to MUFAs, olive oil is also loaded with powerful antioxidants.  These work to lower oxidative stress which is the root of many chronic diseases.  And although just 1 tablespoon of olive oil contains about 120 calories and 14 g of fat, observational studies do not show a link between high olive oil consumption and weight gain or obesity.  Score one for olive oil!  So now that we’ve established how great olive oil is-  which one to pick? With all the choices out there nowadays, choosing which olive oil to buy can be a bit overwhelming.  A good rule of thumb: go for quality.

The quality of olive oil is based on its acid content.  As acid content goes up, quality goes down.  The best olive oils come from the first pressing and range from golden yellow to almost bright green in color.  Extra virgin olive oil (EVOO) has the lowest acid at less than 3% and is therefore the highest quality. Extra virgin olive oil is also the only olive oil that contains all the beneficial antioxidants and bioactive compounds since it is minimally processed.  Unfortunately, there’s some fraud in the olive oil market.  There are some olive oils that are labeled as extra-virgin that may actually be diluted with refined oils.  Be sure to check the bottle for a label from the North American Olive Oil Association (NAOOA), a trade group that tests olive oils to see if they measure up to the manufacturer’s claims. The trade group tests olive oils to determine if they are what the labels say they are and not adulterated or a mislabeled product.

Since light and oxygen can effect the quality of EVOO  be sure to look so look for containers that contain the sell-by date or harvest date.  Keep in mind that olive oil generally has a shelf life of about 12 months so the newer the better (note sell-by or harvest dates are not mandatory so you may have to do a little searching). Also, look for opaque or dark glass containers and choose bottles toward the back of the shelf, where no direct light reaches.  Since EVOO is the typically the most expensive I recommend to use it in dishes where you can really appreciate the flavor.  A great way to incorporate EVOO into your diet is to drizzle on raw foods such as salad greens, ripe tomatoes or green beans.  You can also use it as a base for a homemade salad dressing like the one here.  Mangia!

 

Garlicky Lemon Vinaigrette

Posted in Recipes
on May 7, 2017

 

The addition of garlic adds an extra dose of cancer-fighting antioxidants to this fresh, summery vinaigrette.

{Ingredients}:

1 glove garlic, minced

1 tsp Dijon mustard

1/4 cup red wine vinegar

3/4 cup extra virgin olive oil

1/4 tsp fresh thyme

1/2 tsp lemon juice

{Directions}:

Mix the garlic, mustard and vinegar in a small bowl.  Using a whisk, slowly add the oil.  Stir in the thyme and lemon juice.  Pour into a glass cruet or mason jar with a tight-fitting lid and refrigerate.   Bring to room temperature and shake well before using.  Enjoy!

 

Garlickly Lemon Vinaigrette- From A To Zucchini

Quick and easy summery vinaigrette.