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Lower Heart Disease with this Simple Swap

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..

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Registered Dietitian & Sports Nutritionist
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