SWEET PUMPKIN HUMMUS TO PAMPER YOUR TUMMY
As women age, one of the biggest challenges we face is a decline in our ability to digest food. From decreased absorption to elimination, our guts are LESS EFFICIENT as the years go by and we need to give them an extra boost.
Low in starch and sugar, it’s still high in fiber. The microbes that reside in your gut and help you run your body, love fiber. They also like it when you eat a diversity of foods. I hear them calling out for pumpkin now! As soft food, your body breaks it down easily, making it easier to absorb its Vitamins A, B, E, C, K. In fact, one cup of pumpkin has almost half of the recommended amount of K you need daily.
While pumpkin is the star ingredient, garbanzo beans (chickpeas), the primary ingredient in Middle Eastern hummus, form the supporting cast. They just seemed to be the correct color and texture to enhance the pumpkin. A recent experiment showed that garbanzo beans contributed to better blood fat regulation, including lower levels of LDL-cholesterol, total cholesterol, and triglycerides, than several other sources. They are also a good food for blood sugar control.
Also important in digestion, garbanzo beans provide a large amount of INSOLUBLE FIBER, which is metabolized in the colon by bacteria, producing fatty acids that provide energy for our intestinal cells, helping to lower your risk of colon maladies, including cancer.
Then we have tahini, a paste or butter made from sesame seeds. I wanted to include a little fat and because it is paired with garbanzos in a savory hummus, hoped it would work here. It does!
Again a Middle Eastern ingredient, I used dates to make my hummus sweet. You can add more if you would like. I am not excited about sweet, so I added with them a light hand.
I top it off with a teensy bit of grated coconut and some roasted pumpkin seeds. You can pair it with any cracker or type of flatbread. I used rice crackers. Plantain chips are fun too.
This dish is redic easy to make! It’s handy to have as a snack and could be a dessert, maybe with cookies.
1-15 ounce can of organic Garbanzo beans
1-16 ounce box of organic pumpkin
6 pitted dates
3 rounded teaspoons Pumpkin pie spice
3 rounded tablespoons tahini
1. Assemble your food processor.
2. Drain and rinse your can of beans.
3. Place beans, tahini and dates in the processor. Chop until beans are mushy and dates are chopped.
4. Add the pumpkin and whir until blended.
Chill for at least 2 hours to allow the flavors to bloom.
I like subtle and don’t like sweet. If you, do increase both the spices and the dates by 1/3.