Dill and Radish Hummous

Making hummous at home is so simple to do and is generally always going to be healthier than the shop bought versions! You have an endless choice of ingredients to include in your hummous recipes and this one is one of my faves!

Radish might not be one of the first things that come to mind when you are choosing how to flavour your hummous but they are great for both taste and nutrition. These veggies have a natural spicy kick to them which is great for soothing sore throats and decreasing the presence of mucus in the body. This also makes them useful in clearing the sinuses and combatting colds. Radishes are also known to be useful in aiding digestion as well as tackling toxins in the body. Add to that they contain a combination of phytonutrients, vitamins, minerals and fiber and you have a food that is great for the whole body!

Dill is a herb that is also incredibly healthy! It is believed to be useful in aiding digestion, relieving insomnia and helping to prevent certain cancers and respiratory disorders. It is also useful for boosting the immune system as well as helping to alleviate inflammation in the body.

To make a batch of my hummous for yourself, you will need the following ingredients:

1 x 400g tin of chickpeas, drained and rinsed
2 Tbsp. of tahini
2 Tbsp. of olive oil
5 radishes
A large handful of dill, stems removed
Juice of 1 lemon
Salt and pepper to taste
A litte more dill to garnish

All you have to do is put all of the ingredients into your food processor or blender and whizz until smooth and creamy! You can then transfer to a container and serve immediately or store in an airtight container in the fridge for up to a week.

This hummous is especially perfect for enjoying with carrot sticks or with your favourite bread!

Mexican Hummous

Making your own hummous is great fun and can bring an interesting variety to a meal or snack! It is also easy to store in your fridge for a couple of days so you can always make a huge batch and enjoy it without worrying that it will spoil.

Tahini is the most consistent ingredient used to make hummous and it is a fantastic source of nutrition! Tahini is rich in many of the important minerals such as phosphorus, magnesium, lecithin, iron and potassium! Additionally it is a great source of methionine which helps the liver during the detoxification process. When it comes to easy ways to get calcium into your diet, tahini is the perfect choice as it brings high amounts even in small quantities. On top of all of this, it promotes healthy cell growth whilst also protecting against anaemia!

To make enough hummous to serve a party of four, gather the following ingredients:

1 x 400g tin of black beans, drained and rinsed
50g of coriander
2 garlic cloves
1/4 cup or 60ml of tahini
Zest of 1 lime
Juice of 1 lime
1/2 tsp. sea salt
1 tsp. of coconut nectar, honey or maple syrup
1/4 cup or 60ml water

All you have to do to create this delicious hummous is simply put all of the ingredients except the water into your food processer or high-speed blender. Give this a good whizz until it has reached close to the desired texture. The next step is to gradually pour in the the water until the you have that lovely hummous consistency. You can then top this with some more zest and even some chilli flakes if you like – it is now ready to serve! This hummous is especially great for corn chips or sliced red pepper!

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Puy Lentil Quinoa, Roasted Aubergines and a Tahini Dressing

This could be one of my favourite creations so far! I was running late for the school run and in fact my entire day was just a LATE day….. I was late for everything!  So I had to whip up something quick but of course, good for the family!  And quinoa is one of the quickest grains to cook.  So while I was cooking that, I roasted some aubergines and boiled some lentils at the same time.  Mixed them together with some soaked goji berries and topped it all with a yummy tahini dressing that I knew the kids love.  So, here’s one family recipe for you that is now a favourite amongst my four kids……

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Serves 4-6

1 large or 2 small aubergines, cut into 1 cm rounds

2-3 Tbsp. Coconut oil, melted

2 tsp. cumin

200g quinoa

250g puy lentils

large handful of sultanas

large handful of pumpkin seeds

For the dressing:

1 Tbsp. tahini

2 Tbsp. tamari

2 Tbsp. apple cider vinegar

1 Tbsp. honey

Squeeze of lemon

Heat your oven to 200C.  Bring 400ml of water to the boil and add the quinoa.  Bring back to the boil and then cover and simmer until the quinoa is cooked approximately 20 minutes.   At the same time bring a pot of water to boil and add the lentils.  Cook until soft, again another 20-25 minutes.  Coat the sliced aubergine in coconut oil and cover with the cumin.  Roast in the oven for 20-25 minutes or until soft.  In a large bowl, combine the cooked quinoa, lentils and aubergine.  Top with the pumpkin seeds and sultanas.  In a small bowl, whisk together the tahini, tamari, apple cider vinegar, honey and lemon and pour over the quinoa mixture.   And voila… that is one delicious and nutritious family meal or even great as a side dish for a dinner party!

For more health and wellness tips, follow me on Instagram @juliemontagu OR keen to learn more about nutrition?  Head to my first online nutrition course:  Nutrition for Optimal Health at www.theflexifoodie.com.

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Radish Avocado Salad with Chia Tahini Dressing

I’m always looking for quick, easy salads that I can just chop up and whip together and this is one of them.   But lately I’ve been reading about the MANY benefits of radishes and wanted to incorporate them into something yummy and thus this recipe was born.  I get it, radishes aren’t the tastiest of all veggies out there, but combined with a killer dressing or dip, you’re getting a delicious treat with SOOOOOOO many benefits!

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So let’s talk radishes! First of all, they’re kind of pretty to look at and the health benefits are unbelievable……Radishes are a serious Super Hero Food that come in a little package.  Researchers at India’s Jawaharlal Nehru Technological University found that radishes induce apoptosis – meaning they kill cancer cells. Compounds called isothiocyanates and anthocyanins are found in abundance in radishes and have been proven effective in the fight against cancer in several studies.  If you have chronic bronchial flare-ups, sinus infections or asthma, radishes can act as a natural decongestant.  They’ve been shown to lower cholesterol, manage diabetes and regulate blood pressure and blood sugar levels.  The water and fiber content make radishes surprisingly filling, and the lack of calories (19 calories per cup!) puts them at the top of the “best diet” foods. The surprising number of nutrients found in these small vegetables means you aren’t skimping on nutrition while cutting back on fats, sugars and carbs.  So, let’s eat this Super Hero food, like now!

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so if you’re anything like me…. I always wanted to make them work in a recipe but it’s sort of hard, right?  Well, not anymore.  Here is a quick and delicious recipe to whip up for lunch or even for a dinner party!

Serves 3-4

2 cups radishes, diced

1 cup red pepper, diced

large handful of black olives

large handful of coriander, chopped

1 small avocado, diced

1/2 red onion, thinly sliced

1 spring onion, chopped

Chia Tahini dressing

2 tablespoons chia seeds

2 tablespoons tahini

1/2 tablespoon cumin seeds

juice of 1 lemon

1 tablespoons fresh parsley

1/2 teaspoon tamari

1 tablespoon agave or honey

pinch of himalayan sea salt

pinch of chill powder

fresh coriander and spring onions for garnish

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In a large pretty bowl add all the ingredients for the salad.  Blend all the dressing ingredients in a food processor until smooth.  The dressing will be quite thick but when you mix it through the salad it will become thinner.  Toss until well combined and garnish with the coriander and spring onion.  Enjoy!

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Now this is what I call a truly Super Food, Super Hero Salad!  If you like this blog post then why not LIKE my Facebook page or check out my website at www.juliemontagu.com for more healthy lifestyle tips!

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Green Bean and Tahini Salad

People always ask me where I get my protein from since I don’t eat meat. Well, here’s a salad that is jam packed full of it. Yes, if you weren’t already aware then legumes have protein and lots of it! I’m also going to show you how you can make a seriously delicious dressing that you can use in other recipes too!

greenbeanandtahinisalad grassrootsandgrains5Protein is essential for the body for repair and growth and it also regulates processes in the body such as transporting nutrients and water balancing. If you don’t get enough protein in your diet then the possibility of becoming ill is higher, especially if you are getting a seriously low amount. So to stay healthy, especially on a plant-based diet, it’s important that you make the effort to incorporate protein into your meals each day!

greenbeanandtahinisalad grassrootsandgrains2This salad is a tasty way to do just that and all you’ll need is the following ingredients:

400g of cooked mixed beans
100g of green beans
2 handfuls of shaved almonds, lightly toasted
1/2 a head of Bavarian lettuce (romaine good too!), chopped
1 large avocado
2 clementines
1 yellow pepper, chopped
A handful fresh coriander

Then to make the Tahini Dressing which is also super nutritious, you’ll need:

2 tbsp. of tahini
2 tbsp. of apple cider vinegar
2 tbsp. of tamari
2 tbsp. of lemon juice
1 tbsp. of raw honey

greenbeanandtahinisalad grassrootsandgrains6To make the Green Bean Salad, you simply have to combine all of the ingredients together in a large bowl and then serve into separate dishes. The Tahini Dressing is similarly easy to make and just has to be whisked together in a mixing bowl before being poured over the top of your salad.

greenbeanandtahinisalad grassrootsandgrains7The legumes in this salad aren’t the only reason your bodies going to love it. Including clementines in the recipe is an effortless way to improve your well-being.  Clementines are zero cholesterol, zero fat and zero sodium but on the flip-side they contain an impressive amount of dietary fibre and vitamin C.

greenbeanandtahinisalad grassrootsandgrains4Adding shaved almonds into your salad is a delicious way to up the protein of your salad whilst also getting some healthy fats into your meal. Coriander is also full of a range of vitamins, minerals and other goodness as well as adding its distinctive flavour to the recipe.

greenbeanandtahinisalad grassrootsandgrains3As mentioned before, the dressing doesn’t have to be used specifically with this dish. It can make a great addition to practically any recipe and can be made fresh quickly in each instance. Tahini is a paste that is light in colour and made from crushed sesame seeds. It is crammed with good, essential fats and also contains vitamin B1, magnesium, copper, phosphorous and manganese.

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Green Pea Hummus

Green Pea Hummus is a simple to make dip that is bursting with nutrients. If you’re having a party or just a few people over then this is a great dish to make, especially served with some toasted pitta bread. It’s so quick to make that you can put it together fresh every time with absolutely minimal fuss. To create this recipe you will only need a handful of ingredients and most of you will already have a bag of frozen peas in the freezer ready to be used. So, what you will need is:

500g or 1lb 2oz frozen peas
2 tablespoons of tahini
Juice of 1-2 lemons
1 tablespoon of extra-virgin olive oil
2-3 garlic cloves, peeled
1 teaspoon of ground cumin
1/2 bunch fresh coriander
Sea salt and pepper, to taste
A pinch of cayenne pepper, to serve

Firstly take the 500 grams of frozen peas and boil them in a pan of water for approximately five minutes. Once they have boiled you should drain them and give them a quick rinse under some cold water. You can then place all of them in your vitamix or food processor whilst also adding the tahini, the juice of the lemons, a tablespoon of extra-virgin olive oil, the peeled garlic cloves and the cumin and coriander.

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Once you’ve blended everything together you may find that you have to add two or three tablespoons of cold water to thin it out slightly, however this isn’t always the case so if it already looks great, then leave it! Now you can mix in some sea salt and black pepper to taste and serve in a bowl. The final touch to this tasty dish is to sprinkle cayenne pepper over the top and it’s then ready to be eaten! The colour and appearance of this dip is much more appealing then a normal hummus dip and is sure to get any guests asking for the recipe.

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Green peas are amongst the most nutritious vegetables and are full of a huge variety of anti-oxidants, vitamins and minerals. They are also low in calories and contain absolutely no cholesterol. Peas are an especially great source of vitamin C which is essential for helping your body fight infections and illness. Vitamin K is also found in abundance in green peas which is necessary for maintaining healthy bones and ensuring your blood clots as it should.

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