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Bettering My Relationship with Beets: Your Ultimate Guide to Hummus

10/5/2019

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This hummus recipe can’t be beet! This recipe is a treat if you’re looking for a creative way to use your fall farmers market find! In the past couple of weeks while walking around the Edmonds farmers market, I’ve noticed that the season is changing and more winter squashes and root vegetables are making an appearance. One of these being my least favorite...beets.

Growing up with a mother that was absolutely smitten for this veggie and knowing the wonderful nutritional benefits truly made me want to love them too. I tried them pickled, roasted, blended, powdered...you name it. Every time, their “earthy” flavor just did not sit well with my pallet. I held out hope that my taste buds would change with age and one day I would be able to share my mom’s passion. When just about all hope was lost, pink hummus became a trend. I love hummus and I thought that beets might make a decent addition to this savory snack. Whether you’re like me and want to love beets or you are like my mom and are bursting with excitement when they hit the market, you will enjoy this recipe!​

Hummus is a traditional Middle Eastern/Mediterranean spread. A basic hummus recipe includes just 5 ingredients: chickpeas, tahini, lemon, garlic, and olive oil. There are countless hummus variations - you just have to get creative with spices, herbs, and veggies!
  • Roasted Garlic Hummus: Base ingredients + Roasted Garlic
  • Roasted Red Pepper Hummus: Base ingredients + jarred roasted bell peppers + pinch of cayenne pepper
  • Pumpkin Hummus: Base ingredients + pumpkin puree + cumin + coriander
  • ​Smokey Sweet Potato Hummus: Base ingredients + sweet potato puree + chipotle pepper + cumin + coriander + chili powder

Hummus is a great way to add ​protein, fiber, iron, folate, phosphorus and b-vitamins to your snacks and meals. Eat it on its own with sliced veggies and pita chips, use it as a spread in sandwiches and wraps, or top your grain bowls with a healthy dollop to add some extra flavor.

Store in the refrigerator for up to one week or in the freezer for up to three months. 
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Beet Hummus

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Ingredients:
  • 1 can chickpeas (no sodium), drained and rinsed
  • 2 small cooked beets (golf ball size)
  • 1 ½ heaping Tbsp tahini
  • ¼ cup lemon juice (fresh is best!)
  • 3 small garlic cloves (or 1-2 large cloves)
  • ½ tsp garlic powder
  • 1 ½ tsp cumin
  • Olive Oil
  • Salt and pepper, to taste

Toppings:
  • Lemon Zest
  • Cumin
  • Olive oil
  • Sesame Seeds

Directions:
  1. Combine chickpeas, beets, tahini, garlic, lemon juice, and spices in a blender or food processor and start blending.
  2. While blending, slowly add olive oil until you reach your desired texture. Mine was pretty thick and I had to use an agitator and stop to scrape down the sides a few times. Top the finished product with a drizzle of olive oil, lemon zest, a sprinkle of cumin, and sesame seeds. Serve with your favorite chopped up veggies and some homemade pita slices!*

*To make pita slices: Slice store bought pita bread into triangles and spread on a parchment lined baking sheet with some olive oil, salt and pepper. Bake at 350 F for 8-10 minutes or until crisp.

~Gillian Schultz, RD
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Healthier Holiday Recipe Round Up

12/16/2018

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Since we are well into the holiday season, we've rounded up 12 healthier holiday recipes that are perfect to bring to a party or simply to enjoy at home! All recipes are Dietitian created! 

Gingerbread Granola Bars via Kara Lydon The Foodie Dietitian
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Easy Pumpkin Soup via Jessica Ivey
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Lower Sugar Cranberry Sauce via Jenna Gorham
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Sweet Potato Walnut Balls via Jill Weisenberger
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Easy 5 Ingredient Apple Crisp via Nutrition Nuptials
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The New Holiday Fit Dip via Foods with Judes
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Roasted Butternut Squash with Pomegranate Sauce via Amy Gorin
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No-Bake, Chocolate-Dipped Pumpkin Cookies via Edwina Clark
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Crispy Brussels with Pomegranate, Lemon & Hummus via Edwina Clark
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Vegan Cranberry Orange Shortbread Cookies via Sharon Palmer
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Ruby Red Cherry-Cranberry Salsa via Chef Catherine Brown
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Gluten & Dairy Free Mini Pumpkin Pies via Mitten Dietitian
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Lettuce Tell You - Tips for Salad Preparation and Preservation

7/20/2016

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Let’s face the facts: as much as we may love our kale, good things do not last forever. We have all faced the disheartening moment when your once-crisp spinach turns into a pile of bruised, unappetizing mush. Never fear, there are a few tips that you can use along the way to prolong the quality your leafy greens! Our last visit to the farmer’s market included sharing such tips, in addition to classifying different greens, and ideas for preparation. Families gathered ‘round to spin the “head of knowledge” and put themselves to the test. Have you used produce wash on your greens? Apparently such an act, despite us believing it’ll benefit us, is a big “no-no”. Are you on top of your salad game? Look below to find out!
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We love our spinner - can you tell? This week it is a "salad spinner"!

Top Tips for Washing Leafy Greens from Eatright.org
  • Always start with clean hands. Wash your hands for 20 seconds or more with soap and warm water.
  • Cut away any damaged areas on leaves or stems before preparing or eating the greens. If something seems rotten, discard it.
  • If leafy greens are not labeled as "pre-washed" or "ready-to-eat," thoroughly wash them under running water just before chopping, cooking or eating. This will help reduce the presence of microorganisms. If you wash leafy greens before storing, you can potentially promote bacterial growth and enhance spoilage.
  • If lettuce has a core, such as iceberg lettuce, remove it before washing. When you have loose leaves that can't easily be held under cold running water, immerse the leaves in a large clean bowl or a salad spinner filled with cold water. Toss them around in the water for 30 seconds or more. Drain and repeat twice.
  • Never wash leafy greens with soap, detergent or bleach, since these can leave residues that are not meant to be consumed. The U.S. Food and Drug Administration doesn't recommend using commercial produce washes because these may also leave residues.
  • If leafy greens are labeled as "pre-washed" or "ready-to-eat," use them without additional washing, since it is unlikely to enhance their safety.
  • After washing fresh greens, pat them dry with paper towels or a freshly clean kitchen towel — or use a salad spinner — to help remove excess liquid.
Bruised greens? No problem.

​Both of the recipes below have enough flavor and texture to disguise most lettuce that crosses into the “not ideal for salads” zone. The kale chip recipe is not only packed with B vitamins, it provides a crave-worthy salty and crunchy alternative to the average bag of chips! 
And the green smoothie is so good, spinach is the last ingredient you- or your family members- will think of when you sip on it.
Kale Chips
YIELD: 4-6 servings

1 bunch of Kale
1-2 Tbs. Safflower oil or Canola oil
Seasoning of choice: garlic powder, onion powder, salt, pepper, nutritional yeast
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Preheat oven to 250 F. Wash, spin or pat kale dry. Remove the stem and cut or tear kale into bite site pieces. Toss kale in oil. Cover baking sheets with parchment paper. Spread kale leaves over the sheet and sprinkle seasoning of choice. Bake for 30 minutes. Kale chips should be crunchy and green. They burn easily, so be sure to check on them and adjust the time as needed. 
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Green Smoothie
YIELD: 2 servings
​
2 cups Spinach, 4 Strawberries, 1 cup orange juice, 1/2 cup plain Greek yogurt. Blend until smooth and enjoy!
 


Blueberry Spinach Summer Salad
YIELD: Makes 6 servings
 
3 tablespoons red wine vinegar
1/2 cup olive oil
1 teaspoon Dijon mustard
1 teaspoon white sugar
1 pound fresh spinach
1 pint fresh blueberries
4 ounces goat cheese
4 ounces hazelnuts
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Combine vinegar, oil, mustard, and sugar in a jar with a tight-fitting lid; shake well.
Toss spinach, blueberries, goat cheese, and hazelnuts in a large salad bowl.
​Drizzle with dressing and toss gently; serve immediately.
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​If you’re lucky enough to frequent the Everett Farmer’s Market, take this recipe along with you! Almost all of the above ingredients can be found at the market right now. If your shopping loyalties lie elsewhere, not to worry. This salad is composed of in-season produce that can be found almost everywhere in the PNW. No hazelnuts? Almonds slices or pumpkin seeds will do the trick! Adding a hardboiled egg, chicken breast or salmon fillet would also revamp this salad from a snack to an evening meal.
 
I hope salading down in the kitchen with your newly acquired lettuce facts will help you find your inner peas. :) 
 
Feel free to visit us for another beautiful day at the Everett Farmer’s Market, this Sunday, July 24th!
 
​~ Olivia
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    SD Blog 

    A place for our consultant Registered Dietitian Nutritionists (RDNs) to share nutrition science, yummy and healthy recipes, tips on seasonal ingredients, and other nutritional musings. Enjoy!  

    ​Megan Ellison,
    ​MS, RDN, CSOWM, CDE Founder

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