We've all heard 'em say, "No pain, no gain!" No wonder we associate getting healthy with pain and deprivation.
What if that didn't have to be true for everything? We can all use some easy wins in our lives. Wins that offer tremendous health benefits-- Like how to snack without sacrifice!
What if we could choose and combine superfoods to satiate the cravings that hit us daily? Enter beans and beets! I know that doesn't sound like 'snack food' to you-- Au Contraire! Read on!!
I have been experimenting in the kitchen and on my family-- with hummus! Add this guilt-free, energy boosting, feeling' GOOD snack to your daily routine. You will never get bored with hummus because there are so many ways to flavor it and pair it with your favorite foods.
Traditional hummus is made from chickpeas. But It turns out any dry beans will substitute nicely! We do have LOTS of dry beans to choose from, including Dakota Bumblebean, Hidatsa Shield bean, Hidatsa Red (to name a few of many) and NEW this year—Arikara Yellow, Black Turtle and Anna’s Dutch Brown beans! You can see our entire bean collection by clicking here!
Beany Benefits
The term “superfood” is used a lot these days but beans really deserve this title. Besides being super easy to grow, they're full of nutrients to keep you healthy--copper, B-vitamins, iron, magnesium, potassium, and zinc.
Beans are loaded with complex carbohydrates, protein and fiber with no cholesterol. They promote digestive health and may help prevent colon cancer-- a BIG deal these days! They help balance blood sugar levels-- another BIG deal; and reduce blood cholesterol that leads to heart disease-- another... yeah, you get the picture!
And Don't Skip a Beet!
Pairing our beans with Sweet Dakota Bliss beets provides many added benefits. Dry beans are a rich source of iron, while beets are high in vitamin C, which helps to utilize and absorb that iron. Beets also help lower your blood pressure, relax and dilate your blood vessels, improving blood flow and enhancing stamina.
Think RED! That beautiful rich maroon color that stains your hands and lips-- beets are LOADED with powerful phytonutrients! It is this deep, rich color that may help to ward off cancer.
Beets have nutrients that help protect cells from stress, fight inflammation, protect internal organs, and prevent numerous chronic diseases, including cancer. Beets are being studied for use in treating human pancreatic, breast, and prostate cancers. “YES, PLEASE!” to those beets!
Basic Hummus Recipe
To wet your appetite for experimenting, let’s start with a very basic hummus recipe. Simply combine in a blender two cups of your favorite fully cooked dry beans (substituting for chickpeas) in a blender with 1 clove of garlic, 2 tablespoons of extra virgin olive oil, one tablespoon of lemon juice, and salt to taste. Optional-- add 1/2 teaspoon of ground cumin.
Pair this recipe with the flatbread recipe below and enjoy!
So Many Options!
You can experiment further with our Sweet Dakota Bliss beet hummus recipe below and combine the powerful healing benefits of beans and beets! (Download a PDF of the recipes by clicking on them below.)
You will never get bored with hummus! There are so many potential combinations to try, like cilantro jalapeño hummus, basil pesto, or spring pea hummus. Sweet corn jalapeño, roasted red pepper, or spinach artichoke hummus. How about chipotle hummus? Just search the internet for "hummus recipes" and have FUN with it!
Use hummus as a veggie dip and forget the ranch dressing! Celery and carrot sticks with hummus are a match made in heaven; you don’t even need a spoon! Hummus can substitute for mayo as a sandwich spread for added taste and nutrition!
Don’t worry about eating it all at one sitting… keep a few batches in the freezer. All you have to do is place in the frig to thaw in time for your next snack.
The flatbread recipe can be mixed, placed in a container, and stored in the refrigerator for up to 2 weeks! Just tear off a chunk of dough, roll it out, and grill some flatbread in a cast iron pan or griddle like you're making pancakes.
Pizza anyone?
You can also use the big hunk of dough to bake a pizza crust. I promised you my pizza dough recipe! Here it is! What could be easier? Combine a pesto hummus and the flatbread recipe below as the basis for your next homemade pizza.
Your garden and the food you grow is your gateway to growing healthier-- gain without pain!
Our best to you,
Theresa & Dan
