maple-roasted beet hummus
3-4 small beets
1 tbsp olive oil
1 tsp maple syrup
3 garlic cloves, peeled
A few fresh thyme sprigs
1 small can chickpeas, drained and rinsed
2 tsp dill
Dash of cumin (optional)
1 tbsp tahini
Juice from ½ of a lemon
Sea salt and pepper to taste
-Preheat your oven to 350. Wash and peel the beets. Chop into small cubes and add to a baking dish or sheet pan. Throw in the garlic cloves (whole) and drizzle with olive oil and maple syrup. Sprinkle with salt and pepper and toss everything until well coated. Add fresh thyme sprigs over top. Place in the oven to roast for 30-40 minutes.
-After 30 minutes use a fork to pierce the beets to check if they are soft. If they are still hard, place back in the oven and continue roasting for 5-10 minutes. Once they
are fully cooked, remove from the oven and set aside to cool.
-To a food processor or blender add the chickpeas, dill, cumin (if using), tahini, lemon juice and a sprinkle of salt and pepper.
-Once the beets are cooled, remove the thyme sprigs. Add the beets and garlic to the
food processor as well.
-Puree everything on high until well combined. You may need to scrape down the
sides after a few minutes to get everything pureed. You can add a splash of olive oil
or water to help things along if you find it’s too dry. Adding a bit more liquid will
also help make a smoother hummus.
-Once the hummus is smooth, taste it to see if you need to change up the seasoning.
You have control here to season as you’d like! Feel free to add more lemon juice, dill,
cumin, salt and pepper as necessary.
-Place hummus in the fridge to chill for at least 30 minutes before serving. Store in
an air-tight container for up to 5 days.
We LOVE hummus in our household. It’s one of those staple foods that we always have in our fridge. I have a habit of snacking while I cook and hummus with rice crackers just so happens to be one of my favourite appetizers. I always make sure we have it in our kitchen because it’s so easy to add into lunches and snacks. I mainly love it because it packs a good source of protein and fiber, which are two important nutrients that help keep you feeling full longer.
Now let’s talk about fiber. This nutrient is a rock star when it comes to improving your digestion and the truth is most people are not getting enough in their diet. Fibre also helps prevent constipation and bulks the stool. Bulking the stool is important as this helps remove waste and toxins from the body. No one wants to be constipated because, let’s be honest, it feels horrible and can really impact your well-being. The bottom line is you need to think of your digestion as the basis for your overall health. Our digestive system is responsible for breaking down our food and absorbing vitamins and minerals. If your digestion is not moving or working properly then the body as a whole will suffer.
We can get a good source of fiber from foods like whole grains, beans/legumes, vegetables, fruit, nuts and seeds. Traditional recommendations for fiber intake per day are 25 grams for women, and 38 grams for men. However, this is really a bare minimum requirement and is probably an out-dated recommendation. Given the number of clients I see with digestive issues, I will always recommend more. If your diet is currently lacking fiber from whole foods, I would not recommend increasing your intake tenfold after reading this post. If your body is not used to it, the drastic increase in fiber could backfire on you. Take it easy on your body initially and slowly add in more whole foods. With fiber you must remember to add in more water as well. Increased fiber intake without water is not a fun situation either and will lead to constipation. As long as you are drinking water throughout the day with your increased fiber, your bowels will be healthy and happy.
If you’re looking for ways to up your fibre intake then look no further! Chickpeas, the main ingredient in hummus, pack a whopping 17 grams of fibre per half cup serving! Trust me when I say with this recipe you will have no problem consuming a ½ cup portion!
Whenever you can, I highly suggest making your own hummus at home. Mainly because it tastes so much better than store bought! And this way you avoid the nasty junk that can be added into packaged hummus like canola oil, soybean oil and preservatives like postassium sorbate. It’s so simple to make your own- all you need is a food processor, or blender if you have the patience for it (I personally can’t stand having to scrape out my blender and dig hummus out from under the blades, so I stick with my food processor). You can also get creative with your hummus when you make it from scratch, which is my favourite part! Start with the base of chickpeas, tahini, garlic, lemon and olive oil and figure out your add-ins! I love adding fresh dill, avocado or roasted sweet potato. So good! This was my first time adding in beets to my hummus and it certainly won’t be the last time.
I hope you enjoy it as much as I do!