Dreamy Low Fat Hummus With Garlic & Olive OIl

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Hummus is a wonderful source of protein and fibre from it's star ingredient - chickpeas.  Have you noticed that hummus is not a low fat food?  Often even the reduced fat versions can be over 20% fat.  Having said that, these are not saturated fats so I never think twice when I choose hummus for lunch.  So delicious too, it really is more than what words can say with flat bread and salad.

Yet, I've decided that since I know my fats, I would like to experiment a little bit and make my own.  Let's face it, as soon as you reduce the fat content from something as luxuriously smooth and creamy as hummus, it definitely is a challenge to retain that gorgeous flavour that is so characteristic for hummus.

Yet, I feel like doing something good for me and I love trying new recipes, so here's my version of a low fat hummus.  It's dreamy because it genuinely is low in fat at providing only 5% energy from fat.


Ingredients
3 cups of boiled chickpeas, drained
2 cloves garlic, chopped
4 tablespoons tahini paste
1 tablespoon good quality olive oil
3 tablespoons lemon juice
1 - 11/2 cups water

Methods
Add all ingredients into a blender and 1 cup of the water initially.  Blend until you get a smooth paste, but if you struggle, add the remainder of the water.  I did not add any salt to mine, but you can add a pinch of salt if you desire.

I divided mine into 5 mini containers.  That's one serving of hummus for each day of the week.  This will go fabulous with flat bread and salads or on rice cakes with sliced tomatoes for a gluten and wheat free option.

Enjoy and let me know what you think - I may try this recipe again with greek yoghurt and stuffed garlics thrown in.

Per serving: 267kcal, 12.8g fat, 11.8g protein


RECIPE UPDATE
I actually think this recipe could do with a second tablespoon of olive oil and another of the tahini paste.  I did also add a pinch of salt with black pepper before eating today.  This will still keep the total fat of the recipe under 10%, so still much lower than your supermarket brand versions.  I think a filler like sundried tomatoes will go with this beautifully too.

Seafood Stuffed Peppers with Garlic & Basil Squid

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I was initially going to keep this naturally gluten, wheat and soy free recipe to myself, but judging from the excitement on twitter chat this evening, I figured that it would be selfish to not share.

This recipe is not milk free due to the addition of cheese at the final stage prior to baking.  You could try using tofu but I am not entirely sure if this will work (only if you are allowed soy in your diet).

This could be a really easy after work recipe for busy mums that even the kids might enjoy!

Ingredients

4 red and yellow capsicums (bell peppers)

1 tablespoon olive oil

3 garlic cloves, crushed

3 small deep red tomatoes

Handful of basil, roughly shopped

3 medium mushrooms, sliced

230g mixed seafood (mussels, prawns, squid)

1 tube of squid, cleaned and sliced

75g smoked mackerel, torn apart into pieces

Parmesan or mature cheddar cheese

Methods

1. Preheat the oven to 170ºC.

2. Cut capsicums in half and remove the seeds.  Place on an oven tray (I wrapped mine in foil).

3. Heat the olive oil in a frying pan then add crushed garlic, chopped tomatoes and the basil.

4. Cook for a few minutes, then add mushrooms and all of the seafood.

5. Cook for a further 10 minutes then spoon your mixture into the capsicum halves.

6. Top the capsicum halves with a small sprinkling of Parmesan or Cheddar.

7. Bake in the oven for up to 40-45 minutes or until the capsicums appear cooked.

Kiss Away Wrinkles With Bad Breath (Parippu)

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If you’re thinking that I’ve gone slightly mad, then you are possibly right, except that if you recall this article Glutathione - The Master Antioxidant, garlic, onions and turmeric contain sulphur rich amino acids and polyphenols.  These are considered to work alongside the antioxidant glutathione in fighting against aging.  

To reap the benefits of antioxidants, I decided to prepare dhal, which is a dish that includes lentils.  It is referred to as parippu in South India and Sri Lanka and it really is very easy to make.  This is a perfect vegetarian meal as lentils are a source of protein and some carbohydrates.

You don't need to use two different types of lentils.  This dish will work well with red lentils alone if you wished, but I really love the nutty texture that chana dal provides in this recipe.  Simply delicious!  

A very experienced cook also once told me to store cumin seeds in the fridge, keeps it fresh for slightly longer.

Ingredients

125g red split lentils

100g chana dal

1 onion, roughly chopped

4 large garlic cloves, finely chopped

1 ripe tomato, roughly chopped or 1 tablespoon tomato puree

100ml coconut milk, mixed with 150ml water

2 green chillies, chopped (optional)

¼ teaspoon ground turmeric

1 teaspoon ground cumin

1 teaspoon ground coriander

2 sprigs curry leaves

1 tablespoon oil

1 teaspoon cumin seeds

½ teaspoon black mustard seeds

1 red onion, sliced

2 garlic cloves, crushed

1 sprig of curry leaves

Freshly ground black pepper

Salt, to taste

Methods

Wash lentils thoroughly in cold water.  Put them in a non-stick pan and bring to boil with 500ml of water.  Add roughly chopped onion, chopped garlic cloves, tomato and coconut milk, green chilli, turmeric, ground cumin, coriander and curry leaves and bring to boil.

Simmer and cook, stirring occasionally, until the lentils are cooked and ‘mushy’.  This will take approximately 25 minutes. 

Next heat oil in a saucepan, add cumin seeds, mustard seeds, red onion, crushed garlic and curry leaves.  Fry over a low heat until the onions are softened and the mustard seeds have popped.  Add to the lentil dish. 

Season with salt and pepper.

Note – if you prefer, you can substitute the coconut milk with semi-skimmed milk.

Serve with boiled rice.  I also love this meal with a chickpea curry and salad.