ths rfl beetroothumus 2018 02 01

Hi everyone, Lisa Manzo, registered holistic nutritionist, fitness trainer

owner of Pure Energy Wellness Lofts and author of the book Healthy is Sexy

Welcome! I am so excited to share with you this very, very simple recipe. It is

beetroot hummus and avocado on an open-faced sandwich. So don't go head to

the grocery store and buy a $12 hummus container when you can buy all of these

simple, fairly cheap ingredients and make it here in your own home and I'm going

to show you how. Really simple for a great price and we'll see you here

Lisa Manzo here on Real Food Live. So I am just gonna jump in here. We are going

to make beetroot hummus. So we've heard of the hummus craze and how great it is

for you and it really is. It's definitely a snack staple in my house. I

will always make a batch of hummus, keep it in the fridge, whether it's for

snacking with veggies or rice crackers or sometimes if I need a really quick

meal, I'll actually take my hummus, I'll add some brown rice flour, some hemp

seeds, some flax seeds and make them into patties. So needless to say, hummus is a

staple in my house. My daughter loves them, my husband loves it and it's just a really great to-go snack that it's filled with protein, filled with fiber

and nutrients. It's just a win-win. So today I'm gonna give you a little twist

on the hummus, which I'm really excited about and I'm gonna use beets. So beets

is one of my favorite root vegetables, not only for its absolutely beautiful

color but for all of its amazing health benefits. So beets really are great and

most people may or may not know this but for energy. So when your energy starts

dropping, typically people's energy drops around 3 p.m. When that happens, don't run for the caffeine fix because you'll get that crash and burn

effect. But instead, go for a beet juice or a beet shot. Your energy will be

sustained, it'll last and you will not feel that crash or tiredness afterwards

So I promise you, go try it, tell me how you like it but you'll love it. So beets

are really great for energy. I also highly, highly recommend beets for a lot

of my clients. So as you know, I'm a fitness trainer and beets are fantastic

for athletic performance, which is fantastic because beets naturally contain nitrates and nitrates is converted into nitrate oxide and what's

great is that your muscles don't have to overwork to get the oxygen. The beets

will pull that oxygen to the blood and to the muscles. So why not consume a beet

juice, a beet salad before a workout if you're one that is into

fitness and living a healthier lifestyle. So beets for me is one of my favorite. So

this recipe is very, very simple. What I did is basically took one medium-sized

beet and I boiled it. You can also roast it, you can also bake it. Boiling it for

me is the easiest. I just grab it, I peel the skin off, throw it in some water and

and boil for about 20 minutes and what I like to do is make a big batch of boiled

beets because I'll make some beetroot hummus but then I'll also have boiled

beets to slice up and put in a wrap or to make a beet arugula walnut goat cheese

salad, something like that. So remember when you're doing one thing you want to

do it in bulk so that you have other options that you can just throw together

when you need to so that you can make sure that you're always eating healthy. So one beet peeled and boiled. Again you can bake or roast it and then at

that point you don't have to peel the skin you can actually just let it cool

and then peel the skin after you've put it in the oven. So I have half a lemon

juiced here. I did here one garlic clove because this garlic clove is quite large

but if they're smaller you definitely want to do two to three. One teaspoon of

sea salt, one teaspoon of cumin, those are your spices, about three tablespoons of

olive oil, a little bit more if you want it smoother and then about one cup of

cooked chickpeas and then last we're gonna do tahini so a quarter cup of

tahini and that's gonna really kick up that creamy and crunchy notch gives it a

really great nutty flavor and then this is our beetroot hummus. I also like to

sprinkle everything with cilantro. I really really like cilantro but if you're not someone who likes the taste I know it's a love either you love it or

you hate it you can also swap it up for watercress or parsley anything that adds

that pop of color because the green and the red is so beautiful together. So like

I said we're gonna make an open-faced sandwich which means it's one piece of bread with the hummus and then I'm gonna slice some avocado on top and we're good

to go. So we're gonna get going with with the hummus so like I said hummus is

quite expensive in the stores and really it's one of the simplest things you can

do so I really really encourage you to try to make this and if I can avoid you

buying it that would be great because it's a lot cheaper and it's a lot healthier because you know exactly the ingredients you're putting in and

there's no preservatives and I promise you you will not have this in the fridge

for more than three days which means you'll have to make some more. Okay so

first I like to chop my garlic and put it at the bottom of my high-speed

blender here I'm using a Vitamix but if you have any powerful blender will work

I personally like to use the blender with my hummus versus the food processor

because I find with the blender it is a lot smoother so if you have a blender

grab that. Then I'm gonna put my again half juice of a lemon here I am going to

cut up my beets my beet my one beet so just to let you know if you do put more

beets in it is definitely it overpowers the flavor so be mindful of that if you

have a really big beet just cut it in half and use half of that and then I'm gonna put my one cup of chickpeas one teaspoon of sea salt in there and then

one teaspoon of cumin I really like this spice it really balances out the earthy

taste of the beets. Now if you're one that isn't necessarily ecstatic when it

comes to beets because of the earthy flavor you can definitely roast it which

actually creates a more sweetness flavor in it so if you really want to do this

recipe and you want to keep the beets but you don't love that earthy flavor definitely roast them and you can even add a little bit of maple syrup to it if

you want it a little sweeter. Perfect so I'm gonna grab my tahini here so as you

notice when you first open tahini it's quite liquidy on the top which is also

the same with a lot of the nut butters I really really like this brand nuts to

your nut butter and that's all the really really healthy fat so you can

just grab a spoon and mix it around it's not going to be perfectly mixed but and

then you can grab your measuring cup here a quarter cup here of the tahini

you could also eliminate the tahini if you just really want to make this in a

rush and you don't have tahini at home it's not imperative that you put the

tahini and it will just make it thicker so not necessary there's times where I

don't have tahini and I I will just still make the hummus so just take that

out so please if you have any questions please send them in you know I'm here I

have my laptop here waiting to answer any of your questions to say hi I'm

excited to know where you're tuning in from okay so I have also a glass of

water handy so that if the mixture is a little too thick you can continuously

add a little bit of water to smoothen it out so about three tablespoons of olive

oil sometimes depending on the thickness I may put more so we'll see about that

there we go okay perfect here so put that lid on place it right on the

blender I need to get it down a little bit here so as you can see that

beautiful red color makes me really excited to remember I always talk about

how we eat with our eyes this is important how beautiful this looks

again I'm going to add a little bit water smoothing it out and I'm going high speed

great so this is about the smooth consistency that I'm looking for here so

this beet has actually turned with the chickpeas and the olive oil and the

cumin has actually turned almost pink which is such a great color so we'll put

that down here great so so I'm going to grab my sourdough bread and I've chose

to use sourdough bread it's actually yeast free so it is gluten free and it's

made with spelt and brown rice so there is no yeast in it sourdough brick bread

is actually fantastic for digestion so it helps us digest a lot better than

your typical bread and it's really good for gut health so why not so I'm going

to actually place two here in the toaster and while we're toasting I'm

hoping to answer some of your questions so we have Rich Kennedy they say beets

are good for your arteries and I'm from Iowa hi from Iowa yes it's great for

your arteries it's it's said to help lower blood cholesterol and it's great

because it actually transports blood to all the blood vessels and that's why

it's really great for your arteries so definitely one vegetable that you want

to consume beets have also been very popular lately for good reason because

of all its health benefits so I highly recommend consuming beets into your diet

and like I said if it's not your favorite you can add it into a smoothie and even spice it it up with some almond milk some maple syrup or honey but really

try to get this this deep root vegetable in remember in past episodes I've talked

a lot about how when we eat root vegetables we feel a lot more grounded

and that's very very important so this is one grounding vegetable you'd want to

consume so we're just toasting Charlotte here can we get a printed version of

this recipe a printed version so Charlotte we're actually going to be

uploading this recipe to the blog so after this after the segment will will

upload it and then I'll let you know when the link is live and you can go and

check it out and even copy and paste it into a Word document and then print it

out for sure very simple thanks okay so once the toast once the toast is out

we're going to spread our beetroot hummus on top I like to put a generous

amount and then we'll put the avocado on top and then sprinkle it with our

cilantro so today's been definitely a baking day I am actually quite hot right

now in the kitchen I don't know if you can tell good I'm a little bit sweaty but I've been actually boiling chicken organic chicken bones for about nine

hours now and I typically do this every three to four days maybe not three four

days maybe four to five days and so it's called bone broth another really

fantastic recipe that's probably been quite popular nowadays and it's really about collagen and gut health so I've been actually doing this it's like about

nine or ten hours and this is actually going to go for 24 hours so I usually do

chicken bones for 24 hours and if it's beef I do those for 48 and by boiling

them for a long period of time it actually leaches the calcium out of the

bones creating a very nutrient broth and you can actually sip this as as you

would a tea or you could create a soup recipe using this bone broth it is

fantastic for boosting the immune system great for calcium intake especially if

you're dairy-free and you don't consume any other type of calcium and I spice

in it up with one one onion a couple cloves of garlic some celery some

carrots so it's really really flavorful so once this is done after 24 hours I

scoop out the bones that are basically deteriorated inside very very mushy and

I also take out all the vegetables and I do discard that and then I just filter

the broth through a strainer and I put them in mason jars and seal them and in

the fridge they go so one cup of this every single day as well my daughter and

my husband so we're really really big on bone broth and especially during the

winter months if you want to keep your immune system extra extra supported this

is something you definitely want to do so wanted to show you that because it's very hot in this kitchen so Dakota rich Kennedy beet greens are great when they

are cooked and also very healthy yes they are rich says I guess fresh beets

are better than the canned version the root stem of the fresh beets do we just

cut it off or discard good question so eating the greens of the beet are

actually very very nutrient-rich too most people do discard them but what I

do is I actually cut the beets and I take the the leaves and I'll freeze them

and why do that is because when I am making a soup or a vegetable stock I'll

take them out of the freezer I'll cut them up and I'll actually put them in

the broth so really really great really great nutrients so never discard

anything if anything you can always throw it in the freezer for a later time when

you want to make it but but you can always make something fantastic with it

so my toast is now toasted or my bread is now toasted I'm gonna take that beet

hummus look how beautiful that color is so it's gone from a really ruby red to

almost like a pink color so oh and I can really smell the flavors of the beets

with the garlic and the olive oil and the cumin just jumps out at me so so

we're gonna place that here on the bread I really really enjoy open-faced

sandwiches I tend to eat these quite a bit whether it's with avocado and an egg

and a little bit of arugula on top or it's this this recipe right here it's

fast it's tasty and I feel like I'm getting more ingredients than the actual

bread so definitely you can finally liven up your sandwich with something a

little different so just spreading the beets root hummus here on the bread

great and I'm gonna take my avocado and I've taken the pit out and sliced it in

half and then I'm going to slice it very fine like so so that it could sit right

on top of that sandwich here wonderful I'm just gonna get a knife here or a

spoon thanks guys for tuning in and for sending me all your questions so is

beets one of the vegetables that you that are go-to for you or is it

something that you haven't had you know very much exposure to but you're really

loving it these days let me know because you know I know in some cultures

beets are really really popular and it's part of their staple I know in my

upbringing being Italian we never ate beets so I didn't grow up with beets

however my daughter grows up my daughter consumes beets every single day we all

do so it's something I had to kind of get into and learn all the benefits and

why and how to make them and the different different ways I can do that and get creative so it's interesting how cultural foods are all different for

everyone so it's kind of nice okay so here we have our avocado on top if you

had a little bit of sea salt or a little bit of Himalayan salt you could just

sprinkle that on top and then cilantro I absolutely adore cilantro so anytime I

can eat it or anytime I can add it to a recipe I will but like I said I know

that people have a love either love or hate for cilantro so you can switch this

up for I've done this recipe with watercress and parsley before as well so

here you have it your two open-faced sandwiches with beetroot hummus so how

simple was it to make that beetroot hummus it took approximately five

minutes to blend between blending and putting all the ingredients in and it

took me about another additional five minutes to get all the ingredients

together so 10 to 12 minutes to make this recipe from start to finish so easy

and I really highly recommend it so that it's you're really not buying something

and not knowing what's in the products so do we have any other so Dakota says

my friend from Boston introduced me to eating beet greens a couple years ago

fantastic so you're loving them Dakota that's great our pickled beets as good

for you as plain beets so Gail that's a fantastic question pickled beets are

fantastic for gut health so anything that's fermented is really really nourishing for the gut and that's what we really focus and hone in on in terms

of really truly being healthy because as long as we can make sure that the

digestive system is balanced all other organs will function in a balanced

homeostasis state so we want to make sure we're really providing that gut

with nutrients that's fermented like pickled beets like sourdough bread like sauerkraut and making sure we're keeping that gut really really healthy so yes

Gail pickled beets are fantastic again you want to make sure you're getting a

high quality you know high quality brand and that it's been pickled for a fairly

long time the longer it's pickled the better it is for your gut so definitely

and pickled beets have a nice kind of soury zing to it so really great to add

in salads or just eating on its own for sure so here we have it we have beet

root hummus with an open-faced sandwich sourdough bread avocado on top and a

sprinkle of cilantro so you can eat this up as a snack you can eat this up as

breakfast add an egg on top a soft-boiled egg or a poached egg you can

eat this for lunch so any really it's really versatile like I said if you

store the beet root hummus in a sealed container you can keep it in the fridge

up to five days so as you can see I'm gonna put the remainder into a nice

into a nice bowl this is great as an appetizer too and you can pair it with

some corn chips or some brown rice crackers some gluten-free mary crackers

and serve it up even with some of your vegetables so placing this in the center

of the table would be definitely be a party crowd pleaser for sure so you

would just place it here in your cup sprinkle some sprinkle some cilantro

parsley or watercress on top for presentation and see how beautiful those

flavors are and the colors wonderful so putting the extra here and just

sprinkling your cilantro on top fantastic so now you have not only a meal

but you have some leftovers for an appetizer for a party or for you to just

keep in the fridge cover and grab your vegetables for whenever you need it so

Oh Rick Lisa thank you for your time I appreciate absolutely so guys this is it

open-faced beetroot hummus and avocado sandwich simple ingredients easy to make and you can make it in less than 10 minutes and you know you have something

that's clean nutrient-dense and really healthy for you and your family so thank

you for joining me today and I look forward to seeing you soon