I am a huge hummus lover – as a dip, on wraps & sandwiches, on top of potatoes or sweet potatoes, and even on salads. Hummus can for certain be a healthy addition to any diet but making it at home from scratch means it will taste more fresh and you can make more for your money! In the summer, roasted pepper and garlic is my favorite but in the winter when sweet potatoes are in season this combo hits the spot. All you need are a few simple ingredients and a food processor. With “Big Game Sunday” coming up, and everyone thinking about what they are going to eat I thought this would be a good time to post something that can fit in to your football party food without making your health fumble. For a lot of people who made new years resolutions or goals, by late January/early February the chances of slipping up increase. So remember, you can make super healthy foods that taste amazing and won’t leave you regretting your intake later! Here is a post I put up last year on healthier choices for the big game and better alternatives to your football food staples.
Spicy Sweet Potato Hummus (GF, V, DF)
1.5 Cups/250 grams garbanzo beans, prepped from dry (or 1 can rinsed & drained*)
2-3 cloves garlic
2 medium jalapenos, stems chopped off
1 small-medium baked sweet potato (about 1 cup)
2 tablespoons tahini
Juice of 1/4 lemon
1/8 tsp each: cumin & cayenne
Fresh ground black pepper & sea salt to taste
1/4 C warm water
*Purchasing tip: If I do purchase canned, I buy beans at Trader Joe’s because they do not contain BPA. A risk of using canned foods is that the cans are lined with the carcinogenic chemical BPA. If you don’t live near a Trader Joe’s, click here for brands that are BPA free.
-Add all ingredients except the water to your food processor and pulse for 30-60 seconds-If mixture is very thick and difficult to blend, add 1/8 cup of water. If you use canned beans, you are less likely to need to add the water. Pulse for another 30-60 seconds and then gauge if you think you need the remainder of the water.
-Pulse an additional minute or until mixture is very creamy.
-Pour into a storage container and enjoy within a week!
Since my home only consists of myself and my husband, I sometimes will freeze half for next week if we won’t be having anyone come over or visit. Just throw it in the fridge a day before you want to eat it :)
Real Ingredients with Real Benefits:
Garbanzo Beans, aka “chickpeas”, contain protein, fiber, manganese, folate and even some iron.
Tahini which is a paste made from sesame seeds, is an ingredient in the hummus you buy at the grocery store that you maybe never knew was in there. It provides great flavor but also gives you some protein, omega 3 fatty acids, and plant sterols. Vitamins and minerals in tahini include thiamin (a B vitamin), vitamin E, calcium, iron, potassium, magnesium, manganese and zinc.
Sweet Potatoes: there are so many nutrients in this versatile veggie! Other than a good mix of soluble & insoluble fiber, they provide lots of Vitamin A and are also rich in Vitamin C, B6, potassium and manganese. You’ll also get some copper, iron, magnesium, phosphorus, B vitamins and even calcium. Sweet Potatoes give you carotenoids and quercitin as well, which are phytochemicals that aid eye, brain and lung health while reducing inflammation.
Garlic provides the phytochemical allicin and sulfides which are linked to improved immunity and respiratory health and act as antibacterial agents.
Jalapeno peppers as well as cayenne powder all contain capsaicin. Capsaicin has long been used for decreasing joint pain and inflammation topically but in the body may aid in appetite control, metabolism and intestinal inflammation. You may have noticed before but, these peppers can all help clear your sinuses! In addition they have been found in research to be anti-bacterial, and even anti-allergy due to nutrient content including vitamins A and C, some B vitamins and potassium.