Tag: healthy middle eastern recipe

7 Minute Hummus

hummus 5Being partially of middle eastern decent you would think I grew up on hummus.  Unfortunately, I did not meet hummus till I was 22 years old.  I will spend the rest of my life making up for its 22 year absence.

I’m going to assume that it was never present in my home due to the regional differences in my heritage.  Or it may have been considered hippy food.  My parents were and are far from being hippies.  How I ended up with a hippy soul I am not sure.

Anyhoo.

Fortunately, not only has it become a mainstream staple, but it is even easier to make.  Ingredients like tahini paste are no longer only sold at health food stores.  Olive oil, is present in most homes, and lemon trees seem to be gracing more properties than ever.

This healthy comfort food is also chocked full of health benefits.  Fiber, protein, and healthy fats make it a great way to snack.  I love dipping assorted vegetables in the creamy goodness.

Did you know chickpeas can help maintain your blood sugar?  They can also help prevent cholesterol from sticking to the walls of your blood vessels.

hummus 4

Apart from all of the omega 3’s and myriad of good for you reasons, hummus is super easy and fast to make.  Seven minutes may be an exaggeration in time it takes to make it.

For all of my lent practicing friends, hummus is a great alternative to meat on Fridays.  I suggest slathering some hummus inside a whole wheat pita, then stuffing it with roasted mushrooms, bell peppers, and zucchini.

Now that I am drooling, here is the recipe.

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7 Minute Hummus

Serves 5

1 – 15 ounce can chickpeas (garbanzo beans)

1/4 cup fresh lemon juice

4 tablespoons tahini

1 garlic clove

2 tablespoons olive oil

1 teaspoon sea salt

2 tablespoons water

paprika, to sprinkle on top

Method

Rinse the chickpeas in a mesh strainer with cold water.  Set aside to drain.  Then pat dry.

Put all the ingredients in a food processor, minus the water and paprika.  Process till combined.

Scrape down the sides with a rubber spatula then add the water. Process again till smooth.

Serve in a bowl and sprinkle with paprika.  Traditionally olive oil is drizzled over the hummus to serve.  I do not because I do not want the added calories.

Can be refrigerated up to a week in an air tight container.

Servings: 5• Size: 1/4 Calories: 165• Fat: 9.3g • Carb: 15.4g • Fiber: 4.6g • Protein: 5.1g • Sugar:  1g Sodium: 600mg • Cholesterol: 0mg

Mediterranean Dip a.k.a ‘Jajic’

jajic holiday wordsI am blessed to have grown up with so many cultures being present in my home.  My father is half Assyrian and half Norwegian.  My mother is mostly German, English and Irish.  That makes me a certified mut.

Two of the five heritages, Assyrian and German, were introduced to me and celebrated through food. Poor me, right.  Now as a mom, I am introducing these cultures to my kids, and my husband is introducing their Mexican and Irish side to them through food.  Their palates are culturally diversified.

My Assyrian grandparents lived 7 hours away from me in Turlock, California.  I despised that car trip, but loved the prize at the end of it, grandparents and delicious food.

After the hugs and kisses were given out I always ventured to the kitchen to see what my grandma Helen had started for whatever meal came next.  There were two things about Grandma Helen that were constant.  She loved her chocolate (hid it all over the house) and she was always in the kitchen making something.  I can say with certainty that I have adopted those traits, and carry them on proudly.  Miss you grandma.

Their home was always filled with the smell of middle eastern spices, pickles and olives were served at every meal.  Because they held tight onto the notion that their traditions should be passed onto my generation, I grew up eating what they did.  Lamb dulma, baked long grain rice (riza), meat stews, shish-kebabs, and Cadeh were staples in their home during any celebration.  Jajic, was a dip/spread that was served on occasion, and devoured quickly.  If we were lucky, my grandma would save some in another container to spread on toast in the morning.  I loved that morning treat.

Jajic is simple; cottage cheese, cream cheese, fresh dill, fresh cilantro, and green onions.  You can buy the full fat versions of the cheese or save the calories by purchasing the reduced fat versions.  This is one instance where extra ingredients are not added to compensate for the lack of fat, but always read the labels to double-check.

I’ve talked about how great this dip is, but I haven’t even told you about the all the amazing health benefits.  The fresh dill protects against free radicals and carcinogens, is an antibacterial, and helps prevent bone loss.  Cilantro controls blood sugar, free radicals, and cholesterol.  The dairy adds tons of protein, to keep you fuller longer and build muscles.

Spread it on whole wheat toast, lavasha, dip celery or other veggies in, or use a multi-grain cracker as a vessel to get this protein packed dip tantalizing your taste buds.  Whatever means you choose, make a lot.  You have to have some left for the morning.  It’s tradition, and you can’t go breaking tradition.

Recipe

2 lb. container of cottage cheese ( I use 1%)

1  8 oz. container of cream cheese, room temperature

1/2 cup fresh dill, chopped finely

1/4 cup green onions, chopped finely

1/2 cup cilantro, chopped finely

a pinch of sea salt and white pepper to taste

Mix all of the ingredients together.  Chill for 4 hours.

Chicken Stew served over Quinoa

IMG_1201I’m kind of obsessed with quinoa lately.  I love that it is an all encompassing food, with the best possible nutrition bio a food can have.  I even got my kids to eat it today, begrudgingly, but they did eat 3 bites each.  It’s a texture thing with them.  At least they tried it.

This recipe is a play on a dish my Assyrian grandmother used to make called kurush.  I have always looked forward to eating this dish. Walking into a home where this was cooking would send my salivary glands into over drive.  In it’s original state, it is a tomato meat stew with green peppers, and canned green beans, served over rice that has been baked all day in butter.  Not exactly the poster child for health.  So I took it to the kitchen and gave it a health makeover.  After serious changes, in all of it’s stewy glory, it walked out of the kitchen smelling delicious, and looking fit.  Instead of the buttery rice, a bed of quinoa now soaks up the luscious red sauce.  The canned green beans have been replaced with fresh, crisp green beans.  I hope you enjoy this play on my grandma’s dish.  I hope she approves of the nutritionally necessary makeover.

1 lb boneless skinless chicken thighs, all visible fat removed, cut into bite sized pieces

1 – 2 tablespoons of olive oil

1 lb. fresh green beans, wash and cut in half lengthwise

2 large bell pepper, ct into chunks

1 onion chopped into wedges

1 lb. sliced mushrooms

1 cup chicken or vegetable broth

1 14 oz can organic diced tomatoes

1 8 oz. can organic tomato sauce

1 6 oz. can organic tomato paste

1 tablespoon paprika

1 teaspoon basil

1/4 teaspoon black pepper

sea salt to taste

For the quinoa

2 cups quinoa

4 cups vegetable or chicken broth

1/2 teaspoon turmeric

Pre-heat oven to 325 degrees.  Season the chicken by sprinkling with salt, pepper, and paprika.  Heat the olive oil in a dutch oven and brown all sides.  Brown in batches so that the pan is not overcrowded, if needed.  Put the browned pieces in a bowl and set aside.  If needed, add a small amount of olive oil and saute the vegetables over medium high heat for 5 minutes.  Pour the chicken broth into the pan to de-glaze (scrape all of the brown bits off the bottom of the pan).  Add the diced tomatoes, tomato sauce, tomato paste, paprika, basil and black pepper to the pot with the vegetables.  Bring to a boil and add the chicken back in. Put the lid on and place in oven.  Set the timer for 30 minutes.

For the quinoa:

Bring the stock to a boil and add in the quinoa and turmeric.  Reduce heat to a simmer and cook for 15 to minutes or until the liquid has evaporated.  make sure to check after 15 minutes that the bottom is not burning.  Stir and put the lid on if there is still liquid present until done. Pull off heat and set aside.

When the stew is done, pull out of the oven. Stir and serve over the quinoa.  Then leave a comment and tell me your experience!