February 10, 2022
Egyptian Hummus
Egyptian Hummus
INGREDIENTS
- 1.5 cups chickpeas (15 oz can), drained and rinsed
- 1/4 cup extra virgin olive oil
- 1/2 cup tahini
- 1/2 cup wine red wine vinegar
- 2 tbsp fresh parsley
- 2 tbsp fresh mint
- 1/4 cup shelled pistachios, raw
- 1/4 cup shelled walnuts, raw
- 1/4 cup almonds, raw
- 1/4 cup hazelnuts, raw
- 1/8 tsp thyme
- 1/8 tsp caraway seeds
- 1/4 tsp coriander seeds
- Salt, to taste
- 1/2 cup black or green olives, pitted or with pits
- 1 preserved lemon, chopped into pieces (optional) or a squeeze of lemon juice
METHOD
- Mash the chickpeas with a fork or potato masher.
- Stir together the olive oil, red wine vinegar and tahini and then mix in with the chickpeas.
- Toast all of the nuts in a skillet on medium heat. Stir often, careful not to burn. Should take about 5 minutes. Remove from heat.
- Finely chop parsley and mint in a food processor and then add the nuts and coarsely chop the nuts. Add herbs and nuts to chickpea mixture.
- Mix the remaining spices into the chickpeas. Top the hummus with olives and either chopped, preserved lemons or a good squeeze of lemon juice.
Ingredients 8 large eggs 1 cup liquid egg whites 1 cup high-protein ricotta ¼ cup crème fraîche ¼ cup grated parmesan ½ teaspoon salt ¼ teaspoon ground pepper 2 tablespoons extra-virgin olive oil 3 cups thinly sliced leeks, rinsed well and patted dry 1 pound asparagus, trimmed and cut into 1-inch pieces 200–300g firm tofu, crumbled 1 cup shelled edamame 2 tablespoons pesto ¼ cup fresh basil
Ingredients For the salmon 2 salmon fillets (about 150g each) 1 tbsp soy sauce (low sodium) 1 tsp mirin 1 tsp sesame oil 1 tsp grated ginger 1 garlic clove, minced For the bowl 1 cup cooked brown rice or sushi rice 1 cup edamame, shelled 1 cup bok choy, chopped 1 medium carrot, julienned 1/2 cucumber, sliced 1 tbsp sesame seeds 2 green onions, sliced Nori strips (optional) For the dressing 1 tbsp soy sauce (low sodium) 1 tbsp rice vinegar 1 tsp sesame oil 1 tsp honey or maple syrup 1/2 tsp grated ginger
Ingredients 2 cups broccoli (finely chopped, raw) 2 cups kale (finely chopped, stems removed for best texture) 1 cup broccoli sprouts 200g chicken thigh fillets (trimmed & cooked) ¼ cup almonds (roughly chopped) ¼ cup sunflower seeds ¼ cup feta cheese (optional) 2 tbsp red onion (finely diced) Sulforaphane-Boosting Dressing ½ cup Greek yogurt 1 tbsp olive oil 1 tbsp lemon juice 1 tsp Dijon mustard 1 tsp whole mustard seeds OR ½ tsp mustard powder 1 tbsp hemp seeds 1 tsp honey (optional) Salt & pepper to taste Method Step one - Cook The Chicken Season and cook thigh fillets until golden and cooked through. Rest, then slice. Step two - Chop your greens Finely chop broccoli and kale. Step Three - Activate the sulforaphane Let the chopped broccoli sit for 5–10 minutes before mixing . Step four - Massage the kale Add a pinch of salt and massage for 1–2 minutes until softened. Step five - Combine salad Add broccoli, kale , broccoli sprouts, chicken, almonds, sunflower seeds, feta, and onion. Step six - Make the dressing Whisk everything together until creamy. Step seven - Toss & serve Mix well and let sit 5–10 minutes for best flavour. Nutritional Information & Cooking Times Serves: 2-3 Prep time: 15 minutes Cook time: 12 - 15 minutes 460 kcal | 20g Fat | 38g Protein | 15g Carbohydrates