Hummus: a Heart Disease Lowering Dip, Dressing, & Mayo Replacement.
Before slabbing on the mayo (that now has a label of being "heart healthy") try hummus, trust me, you'll love the creamy, nutty replacement.
Some examples to start:
Tuna Salad + Hummus as binder
Egg Salad + Hummus as binder
Turkey Sandwich + Hummus as spread
Toast + Hummus as spread
Salad + Hummus as dressing thinned with water
... you get the point. Store bought is perfectly fine, but it's also super simple to make and the recipe is modifiable!
The Benefits:
Chickpeas:
Contain compounds that prevent the absorption of dietary cholesterol. These compounds, called sitosterol, can lower serum cholesterol levels.
Dietary fiber & protein combo in chickpeas also helps with satiety (the feeling of being full) and reduces blood sugar spikes, making them great foods for those diagnosed with diabetes.
Fiber also helps to reduce inflammation, regulate digestion, and help with programmed cell death (apoptosis), to help reduce risks of certain cancers.
Nutrition: 1/2 cup = 120 calories, 2g of healthy fats, 6g dietary fiber, 6g protein.
Tahini:
Has shown to reduce LDL or bad cholesterol, triglycerides, and blood pressure when incorporated daily.
Nutrition: 1 Tbsp = 95 calories, 8g of fat, 2g of fiber, 3g protein
Garlic:
May reduce inflammation and help manage blood pressure
Onions:
Great source of vitamin C and are sky high in quercetin and other antioxidants that can help reduce inflammation, triglycerides, and bad cholesterol levels.
Ingredients:
1-3/4 cup cooked chickpeas (or 1 can rinsed*)
5 Tbsp tahini (sesame seed paste)
4 cloves garlic, roasted
Juice of 1/2 lemon
salt to taste
1 tsp cumin
Optional: 1/2 cup caramelized onion
Optional: 1 roasted red pepper (from jar)
Directions:
Roast garlic and onion on 400 degrees for 20-25 mins. You can also throw into the air fryer for about 10 mins. Add all ingredients to a blender. Blend until smooth. Garnish with olives or red peppers.
*If using canned, save the liquid! Aquafaba is a vegan alternative for whipped cream or eggs! To make whipped cream, whip liquid with 1/2 tsp cream of tartar and add in 1 Tbsp of carob or cocoa powder. Whip for about 5 mins. Taste and add sweetener if you wish.
References:
Gupta RK, Gupta K, Sharma A, Das M, Ansari IA, Dwivedi PD. Health Risks and Benefits of Chickpea (Cicer arietinum) Consumption.J Agric Food Chem. 2016 Dec 23;65(1):6-22.
Canani RB, Di Costanzo M, Leone L, Pedata M, Meli R, Calignano A. Potential beneficial effects of butyrate in intestinal and extraintestinal diseases.World J Gastroenterol. 2011 Mar 28;17(12):1519.
Jukanti AK, Gaur PM, Gowda CL, Chibbar RN. Nutritional quality and health benefits of chickpea (Cicer arietinum L.): a review.British Journal of Nutrition. 2012 Aug;108(S1):S11-26..