This is a great recipe for those mid-afternoon slumps when you need a fueling pick-me up. Your pm snack should ideally be a balance of complex carbs (think fruit, vegetables, or whole grains) paired with protein (such as hummus, a hard boiled egg, greek yogurt, or string cheese). What better way to add more nutrients and beautiful color than by adding some beet to your typical chickpea dip?
1 (15 ounce) can no-salt-added chickpeas, rinsed
8 ounces roasted beets, coarsely chopped and patted dry
¼ cup tahini
¼ cup extra-virgin olive oil
¼ cup lemon juice
1 clove garlic
1 teaspoon ground cumin
½ teaspoon salt
- Combine chickpeas, beets, tahini, oil, lemon juice, garlic, cumin and salt in a food processor. Puree until very smooth, 2 to 3 minutes. Serve with sliced vegetables.
Serving size: ¼ cup
Per serving: 133 calories; 10 g fat(1 g sat); 2 g fiber; 10 g carbohydrates; 3 g protein; 36 mcg folate; 0 mg cholesterol; 2 g sugars; 0 g added sugars; 19 IU vitamin A; 4 mg vitamin C; 25 mg calcium; 1 mg iron; 190 mg sodium; 132 mg potassium
Beets are a unique source of phytonutrients called betalains. Betanin and vulgaxanthin are the two most-researched betalains from beets, and both have been shown to provide antioxidant, anti-inflammatory, and detoxification support. Beets also provide a majority of important nutrients like B vitamins, iron, manganese, copper, magnesium, and potassium. Beets are also a great source of fiber to keep your gut healthy.
- Fiber: Beets, like most plant-foods, contain fiber, which may help lower your cholesterol. Fiber makes you feel full, so you eat less. Fiber is also thought to play a role in helping control blood sugars, and a healthy gut microbiome.
- That bright red color beets have? Phytochemicals are responsible. Phytochemicals are compounds in plant-foods that help our bodies fight off oxidative stress and prevent disease. The darker the color in a food, the more nutrients it tends to have! So always load up your plate with colorful, nourishing foods.
Fiber and Protein: Chickpeas
Chickpeas, also known as garbanzo beans, are a wonderful heart-healthy plant-based protein. Full of fiber, beans keep your heart strong and your tummy fuller, longer!
- Soluble fiber: Soluble, or viscous fibers, modestly reduce LDL (“bad”) cholesterol beyond levels achieved by a diet low in saturated and trans fats and cholesterol alone. Try replacing meats with beans or other plant-based proteins at least once per week.
- Plant-based protein: Insoluble fibers have been associated with decreased cardiovascular risk and slower progression of cardiovascular disease in high-risk individuals. Dietary fiber can make you feel full, so you may eat fewer calories, helping aid in weight control.
- Healthy for Diabetes – For people with type 2 diabetes, higher fiber intake may improve blood sugar, lipid, and insulin levels.