Homemade hummus makes a perfectly nutritious snack or starter. Packed with protein, it’s super easy to throw together, lasts for up to four days in the fridge and it’s also incredible versatile flavour-wise. Sundried tomato is my personal favourite, but you can make it virtually any vegetable – beetroot, avocado, red peppers etc.
Traditionally made with white or hulled sesame seeds, this recipe gives an interesting twist on the conventional hummus, using avocado oil for some extra good fats and some chili to help boost your metabolism.
Black sesame seeds are famous in Chinese medicine for their anti-aging benefits and they possess much more magnesium, zinc and calcium than the white, hulled seeds. They help regulate blood pressure, and have also been shown to regulate sleep patterns, especially in women suffering from menopause-induced sleep disturbances. Black sesame seeds also contribute to lowering cholesterol and boost cardio-vascular health, due to their two unique fibres called sesamin and sesamolin. They also have the highest phytosterol content of all nuts and seeds. Phytosterols are plant compounds that have a similar chemical structure to cholesterol, and studies have shown that consuming more dietary phytosterols on a daily basis can reduce the risk of developing certain types of cancer. Isn’t nature amazing?!
Makes approx. 1.5 cups
Ingredients:
Method:
We all have those moments when we get home from work and just don’t have the energy to make a healthy supper. But this is a simple, inexpensive, extremely healthy supper that you can rustle up in less than 10 minutes.
May is a bountiful month of delicious green veggies. Spring greens are the first cabbages of the year, and as they packed full of antioxidants they are as much of a superfood as kale, yet they are extra special due to their only being in season between April and June. They make a fabulous accompaniment to any dish and go beautifully with fish; best steamed or stir-fried, take care not to overcook them, and this will taste very bitter.
Mackerel also comes into season in May in the UK. Like other oily fish, it is a delicious source of omega-3 fatty acids, vitamin D and, of course, lean protein. According to the NHS, it helps prevent cardiovascular disease, prostate cancer, age-related vision loss and dementia. And just when you thought it couldn’t be any better for you, it’s also rich in minerals such as calcium, iron, magnesium, phosphorous, potassium, sodium and selenium. Selenium, in particular, contributes to a night of deep sleep and regulates thyroid function.
Seasoned with garlic, chilli, ginger, lime and coriander, you’ll have to stop yourself from eating it this delectable dish straight out of the pan!
Serves 4
Ingredients:
Method:
1. Heat a large frying pan over a moderate heat and add the oil, garlic, chilli and ginger and stir so that the oil soaks up the flavours.
2. Add the mackerel fillets, lying them skin down in the pan. Cook gently for 3-4 minutes on each side.
3. Then add the chopped coriander and the juice of 1 lime into the pan. Allow the sauce to bubble for a few seconds and then spoon over and around the mackerel. Take off the heat and place to one side while you make the greens.
4. Next is to steam the spring greens and mixed peas and beans. If you don’t have a steamer, then put a few drops of water in a saucepan – filling it about 1cm full – and then add the bean mix first, then place the greens over them. Put a lid on the saucepan and bring to the boil.
5. Boil for about 2 minutes and then drain off the water and serve up.
6. Serve the mackerel fillets on top of the greens, drizzle with a spoon of oil and season with some salt, pepper, a squeeze of lime juice, a sprinkle of coriander and extra chili if you like it spicy!
*Cover photo courtesy of http://portugalresident.com/preserved-mackerel-and-garbanzo-bean-hummus
