These apple cinnamon muffins are simply heavenly (otherwise they wouldn’t be on this blog of course). I’ve uploaded a photo of them on Instagram a few weeks ago, and have been asked every day since then when I was going to share the recipe on the blog. I wasn’t 100% satisfied with their texture, so I had to make a few more batches to finalize the recipe, and today it is finally ready to be shared with you. 

Growing up in an area that is home to the most delicious apples, I have a special connection to the little red (or green) fruits. Unfortunately I am a tad bit spoilt when it comes to apples, and I only like the really crisp and sweet and sour ones like Braeburn. For this recipe, however, the sweeter the apples the better.

Apples are one of the healthiest fruits on the planet. They are an amazing source of the fiber pectin, which aids digestion and regulates blood sugar. They also contain a whole array of vitamins and minerals, such as vitamin C, one of the most well-known antioxidants, and minerals such as magnesium, iron or potassium, all of which are vital for healthy body functions.

Instead of refined white flour, which can be found in most apple-cinnamon muffins, I use a mixture of ground almonds, buckwheat and oats. This not only makes the muffins gluten free, but also adds a huge amount of healthy, plant based protein to the treats. They also come with a heavenly chore of apple sauce, which is my favorite part about them. If you think that this is strange, then just leave this part out, but I swear, then you’ll be missing out.

Finally I just want to add one more thing before I let you indulge in their deliciousness: as with all baked goods, these muffins still contain sugar, fat and carbohydrates. Even though they are a healthier option, and their sugar is unrefined, and their carbs are mainly fiber, I would treat them like regular muffins. As I always say: go crazy on the veggies and moderately enjoy sweet treats. And now enough of the lecture and happy baking.

The recipe is adapted from Cookie & Kate and Love & Lemons.

Enjoy!

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As it is now officially spring, I have been really craving my beloved thai spring rolls. It is my favorite appetizer at Thai restaurants, but I actually prefer to make them myself. As it is getting warmer and sunnier outside, these spring rolls are such a great light lunch idea. They are so quickly prepared, and you need no fancy equipment or ingredients to make them. I know that many of the recipes on my blog can be quite pricy, but this one definitely falls under the „eating on a budget“ category.

All you need are some raw veggies of your choice, rice paper and rice noodles which you can already get for one or two Euros at Asian supermarkets, peanut or any kind of nut butter and some condiments that you probably already have in stock. Summer rolls are also a great work lunch, because you eat them cold, and you can prepare them the night before.

  
The peanut dipping sauce is also divine. Even though I have switched from peanut butter to almond butter a long time ago, this peanut sauce will really blow your mind. It is so creamy and delicious, packed with healthy protein and fats, and really gives this recipe a special touch. I know that many of you are allergic to peanuts, which is why I am working on a second dipping sauce without any kind of nuts in it. I will share the recipe with you as soon as I declare it approved.

Health benefits in these delicious thai sommer rolls:
– biotin (important for blood sugar balance and skin health, necessary to build healthy fats that keep the skin moist and soft)
– copper (important to building strong tissue, maintaining blood volume, and producing energy in your cells)
– fiber (important for heart health, lowers cholesterol levels)
– folic acid (important for a healthy heart; prevents certain cancers)
– iron (important for healthy red blood cells that transport oxygen through your body)
– magnesium (important for a healthy nerve system, muscle health, energy production)
– manganese (for nerve health)
– mono-unsaturated fats (decreases risks for breast cancer, important for heart health)
– potassium (lowers cholesterol levels and blood pressure)
– protein (important for a healthy metabolism, immune
systems, production of enzymes)
– vitamin B5 (important for energy production; lowers cholesterol and blood pressure)
– vitamin K (important for blood clotting and healthy bones)

Serve with the sauce.

Enjoy!

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I am in love with this breakfast parfait. Waking up to such a beautiful breakfast makes your morning so much better. Just looking at the beautiful colors makes me smile. Of course it tastes just as amazing as it looks. The mango gives this parfait an exotic touch and the banana adds natural sweetness – the perfect combination to get you going in the morning. As everything chia related, this breakfast inspiration is also packed with valuable nutrients, which I have listed below because the list of vitamins and minerals in chia seeds seems to be endless. You really can’t go wrong with this breakfast as it keeps you satisfied for hours, and gives you enough energy to master anything in the morning. It’s also a great post-workout meal because it is packed with potassium and magnesium which is exactly what your muscles need to regenerate. Of course you can also enjoy it as a healthy snack or dessert – anything that makes you happy and healthy. I really hope you like it or at least enjoy the pretty picture. I would love to hear what you think in the comments below.

Health benefits in this Mango Chia Parfait:
– calcium (important for bone, teeth, muscle and nerve health)
– fiber (important for heart health, lowers cholesterol levels)
– iron (important for healthy red blood cells that transport oxygen through your body)
– magnesium (important for a healthy nerve system, muscle health, energy production)
– omega-3-fatty-acids (prevents heart disease, lowers cholesterol and blood pressure)
– protein (important for a healthy metabolism, immune systems, production of enzymes)
– vitamin A (antioxidant powerhouse, anti-aging benefits, maintenance of good eye-sight)
– vitamin C (good for your immune system, tissue health)
– zinc (important for growth, skin, and a healthy immune system)

Ingredients:
Serves 2
– 1 ¼ cup (about 300 g) almond milk (or any other milk at hand)
– 2 tbsp chia seeds
– 4 tbsp (gluten-free) oats
– 1 mango
– 1 banana

Simply mix the almond milk, chia seeds and oats in a glas or breakfast bowl and let it soak overnight. The next morning, peel the banana and mango and blend it together until smooth. Now begin layering the parfait with the chia-oat mix on the bottom, then a layer of the mango-banana blend on top. Go on like this until you’ve reached the top. Sprinkle with more mango on top if desired.
If you want a quicker way, then simply mix the mango banana puree with the chia seeds, oats, and almond milk, mix it all together and let it soak over night. It may not look as pretty but it will taste just as amazing.

Enjoy!

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I absolutely love bread. It’s my favorite thing in the entire world, and my day just isn’t complete without a piece of bread in it. I also love eating plain bread, there is just nothing better than the end-piece of a freshly baked wholegrain bread with lots of seeds in it. Not eating bread, or carbs in general, means not living in my opinion. Bread simply makes life better.
This bread is both hearty and sweet at the same time. It is the perfect bread for a Sunday breakfast or brunch, because it tastes delicious with sweet spreads such as jam or my healthy Nutella but also with savory spreads like cheese. The bread is not a low calorie food, but I am not even going to try to combine bread and low calorie. If you want to enjoy bread, then calorie counting simply isn’t allowed. Instead of counting calories, I count nutrients, and this bread gives me plenty of them. For example, the “good” fats from the walnuts keep my heart healthy. The figs are a good source of potassium which is great for high blood pressure patients like me, and fiber which leaves you satisfied for hours. You really need to try this bread as soon as you can, because it is one of the best recipes on the blog so far. It also looks pretty impressive, so why don’t you go ahead and give it a try this weekend. I am sure you will be amazed.

Nutrients in this Wholesome Fig and Walnut Bread:
– calcium (important for bone, teeth, muscle and nerve health)
– fiber (important for heart health, lowers cholesterol levels)
– iron (important for healthy red blood cells that transport oxygen through your body)
– magnesium (important for a healthy nerve system, muscle health, energy production)
– omega-3-fatty-acids (prevents heart disease, lowers cholesterol and blood pressure)
– potassium (lowers cholesterol levels and blood pressure)
– protein (important for a healthy metabolism, immune systems, production of enzymes)
– zinc (important for growth, skin, and a healthy immune system)

Ingredients:
– 2 cups (500g) whole wheat flour or brown rice flour
– ¼ cup (60ml) maple syrup
– 1 x 7g (gluten free) dry yeast
– 1 ¼ cup (300g) warm water
– 1 tsp cinnamon
– ½ cup (150g) dried figs
– 1 cup (100g) walnuts
– pinch of salt

Preheat the oven to 200 °C (390 °F) and grease a loaf tin with coconut oil and set aside.

Combine the warm water, the dry yeast and the maple syrup in a medium sized bowl and set it aside for 10 minutes until it is bubbling and frothing.
In a separate larger bowl combine the flour, cinnamon and salt. Add the yeast mixture and mix everything with your hands until you have a sticky dough. Cover the bowl with a towel and allow it to rise for at least an hour.

In the meantime cut the dried figs into small pieces and roughly chop the walnuts.

Once it has hopefully doubled in size, add the chopped figs and walnuts, and knead the dough on a floured surface for 5 minutes. Place it into the baking tin and bake for 10 minutes. Then reduce the temperature to 180 °C (360 °F) and bake for another 30-35 minutes until you can pull a knife out the center of it clean.

Allow it to cool for at least 10-15 minutes. I know, this is the hardest part…

Enjoy!

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I have always loved spaghetti with meat sauce. It’s one of my favorite comfort foods, especially during winter when it’s cold and you need something warm and comforting. It’s also my favorite dish after a long day skiing in the alps – there is nothing that re-energizes you more, except for a green smoothie maybe.  Ground meat, however, is something that even some meat lovers have difficulties eating because you just cannot be sure what you’re getting. That’s why spaghetti with plain tomato sauce is probably just as popular as it is with meat sauce. However, I think that plain tomato sauce can be quite boring that’s why have to spice it up a little so it tastes more special. This lentil bolognese with zucchini noodles has this little special touch. It is also packed with amazing goodness. The lentils give it a nice texture, as well as iron and protein. The red pepper provide a touch of vitamin C, and the basil lets it taste so fresh and delicious. The sauce is especially great over any kind of pasta, but I like to enjoy it over zucchini noodles which give me an extra serving of fresh veggies. The whole dish is also so great on the eyes – look how beautifully the colors compliment each other. Just try this recipe next time you are craving pasta – you will be amazed.

Health benefits in this lentil bolognese
– calcium (important for bone, teeth, muscle and nerve health)
– fiber (important for heart health, lowers cholesterol levels)
– folic acid (important for a healthy heart; prevents certain cancers)
– iron (important for healthy red blood cells that transport oxygen through your body)
– potassium (lowers cholesterol levels and blood pressure)
– protein (important for a healthy metabolism, immune system, production of enzymes)
– vitamin K (important for blood clotting and healthy bones)
– zinc (important for growth, skin, and a healthy immune system)

Enjoy!

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This is an amazing variation of my Best Hummus recipe. The taste of the roasted beets combined with the amazing flavor of chickpeas and tahini is simply divine. It is also really great on the eyes because it has this pretty pinkish color. My aunt told me that kids love to eat anything red so I’m sure that even kids would like their veggies with this hummus.

If you’re worried about the typical earthy taste of beets, I can assure you that the distinct hummus taste still prevails. For everyone who wants to add some extra iron into your diet (shout out to all ladies out there) this is your recipe. The chickpeas, tahini, and beetroot together are basically an iron bomb. Combined with the protein and fiber, it gives you so much goodness that you will hardly find in any other dip. Although it does take longer to make than the regular hummus, it is still a quick recipe that I am sure you will love.

Health benefits in this roasted beetroot hummus:
– calcium (important for bone, teeth, muscle and nerve health)
– fiber (important for heart health, lowers cholesterol levels)
– iron (important for healthy red blood cells that transport oxygen through your body)
– magnesium (important for a healthy nerve system, muscle health, energy production)
– potassium (lowers cholesterol levels and blood pressure)
– protein (important for a healthy metabolism, immune systems, production of enzymes)
– vitamin E (antioxidant against free radicals, prevents skin ageing

Enjoy!

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These sweet potato chickpea enchiladas are probably my most favorite satisfying dish ever. The recipe is adapted from the first “Oh She Glows” cookbook, but I modified it to make it even healthier and tastier. It’s hard to believe that it is actually good for you, since it looks like such a comfort food, but it is really packed with nutrients.

All you need for this recipe is a good chunk of my all time favorite sweet potatoes, a red bell pepper, chickpeas and/or  black beans, tomato paste, and quite a variety of different spices. As this is a Tex-Mex cuisine inspired dish, there’s also a simple Guacamole recipe that I love with the enchiladas.

“Oh She Glows” is one of my two favorite healthy cookbooks that I cannot live without. Angela is my hero, and all of her dishes look completely amazing. So amazing, that you would never believe it’s healthy. I also love her story of becoming vegan and how a healthy lifestyle has not only transformed her body but also her overall well-being, satisfaction, and happiness. If you’ve got a minute or two today, then please do yourself a favor and stop by Angela’s blog “Oh She Glows” and simply browse through all of her recipes and healthy lifestyle tipps.

Health benefits:
Most prominent nutrients that you treat your body with by eating this dish:
– Vitamin A (antioxidant powerhouse, anti-aging benefits, maintenance of good eye-sight)
– Vitamin C (good for your immune system, tissue health)
– Protein (important for a healthy metabolism, immune systems, production of enzymes)
– Iron (important for healthy red blood cells that transport oxygen through your body)
– Manganese (for nerve health)

I simply love how much goodness these enchiladas give your body so I eat them at least once a week. You will also not miss the cheese, because the sweet potatoes provide enough creemy sensation and fill you up pretty fast.

Ingredients:

Note: This recipe is adapted from the glorious cookbook Oh She Glows: Vegan Recipes to Glow From the Inside Out. Copyright 2014 by Angela Liddon. Published by Avery.
Serves 4
For the filling:
– 2 cups (500 g) sweet potatoes
– 1 red bell pepper
– 1 can of chickpeas
– 1 can of black beans (or 2 cans of chickpeas if you do not like black beans)
– 2 large handfuls spinach
– 1 red onion
– 2 cloves garlic
– 1 lime
– 1 tsp chili flakes
– 1/2 tsp ground cumin
– salt and pepper to taste
– 6 (gluten-free) tortilla wraps

For the sauce:
-2 tbsp (30 g) rapeseed oil
– 2 tbsp (30 g) buckwheat flour
– 2 tsp chili flakes
– 1 tsp garlic powder
– 1 tsp ground cumin
– 1/4 tsp cayenne pepper
– 1 cup (250 g) tomato paste
– 1 3/4 cup (425 g) vegetable broth
– sea salt to taste

For the guacamole:
– 1 ripe avocado
– 1 large handul cilantro
– 1 lemon
– sea salt

METHOD

1. Preheat the oven to 180°C (350°F). Grease a large baking dish with coconut oil.
2. Start by making the homemade enchilada sauce. In a mid-size saucepan heat the oil. Add the flour and stirr well until a thick paste forms. Add the chili flakes, cumin, garlic powder, and cayenne pepper. Next, add the tomato paste and the vegetable broth and bring to a quick boil. Lower the heat to medium low and cook for 2-3 minutes. Season with salt and set aside.
3. Peel and cut the sweet potato into bite-size cubes. Place them into a saucepan and cover with water. Bring the water to a boil and then lower the heat and cook for about 5-7 minutes until fork tender. While the sweet potatoes cook, cut the red pepper into bite-sized pieces, chop the onion and mince the garlic.
4. Next, heat the oil in a large pan over medium heat. Add the chopped onion and garlic and sauté for 3 minutes. Season with salt and pepper.
5. Now add the cooked sweet potato, red pepper, chickpeas (and/or black beans) and spinach.  Raise the heat to medium high and cook for about 5-7 minutes until spinach is wilted. Turn down the heat and add 1/2 cup (120 ml) of the homemade enchilada sauce, the juice of one lime, chili flakes, cumin and salt. Remove from the heat and set aside.
6. Cover the bottom of the baking dish with 1/2 cup (125 g) of the enchilada sauce. Place the wraps into the oven for 2 minutes until they are soft enough to fold without breaking. Put 3/4 cup (175 g) of  the sweet potato mix into each wrap and place them next to each other in the baking dish. If you did not already eat all of the left-over filling, place it on top of the wraps. Finally, cover the enchiladas with the remaining sauce.
7. Bake the enchiladas for about 20 minutes until heated through.
8. While the enchiladas bake, make the guacamole: Wash the cilantro, and dry it with a paper towel, then place it into a food processor. Add the pitted avocado, juice of one lime, and the sea salt.

Take the enchiladas out of the oven and serve with the avocado guacamole.

Enjoy!

The post Sweet Potato Chickpea Enchiladas appeared first on Heavenlynn Healthy.

These overnight oats have been my go-to-breakfast for probably about a year now. Since breakfast is my favorite meal of the day, I am already looking forward to it the minute I wake up. The oatmeal is so filling and gives me the right amount of energy to make it through the morning.
I’ve been eating this since my time in North Carolina where it helped me to get through all my finals and my bachelor’s thesis. Most of the nutrients in this breakfast dish come from the chia seeds, which are probably the most versatile and healthiest little seeds you will ever find. I am going to write a whole post on chia seeds soon, because they deserve lots of attention.

Health benefits:
– calcium (important for bone, teeth, muscle and nerve health)
– fiber (important for heart health, lowers cholesterol level)
– iron (important for healthy red blood cells that transport oxygen through your body)
– magnesium (important for a healthy nerve system, muscle health, energy production)
– manganese (for nerve health)
– omega-3-fatty-acids (prevent heart disease, lower cholesterol and blood pressure)
– protein (important for a healthy metabolism, immune systems, production of enzymes)
– zinc (important for growth, skin, and a healthy immune system)

Enjoy!

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My love for jam is probably based in my German roots. Us Germans cannot imagine a life without jam. Traditionally we enjoy it on bread or toast, over a thick layer of butter or cream cheese. Unfortunately the traditional jam that my grandma still makes contains a whole lot of processed sugar and gelatin so it’s not really healthy. This recipe is probably one of the best recipes on this blog as it turns jam into something healthy. Who knew jam could be be healthy? Instead of gelatin I use chia seeds, which are the world’s healthiest super food imaginable, and I substituted the white sugar with maple syrup. Of course you could also use rice syrup to reduce the fructose content. The alternative to processed sugar is packed with minerals and vitamins, such as calcium, iron, magnesium, potassium, and zinc. It’s pretty amazing how healthy maple sugar is, isn’t it?

Health benefits
– calcium (important for bone, teeth, muscle and nerve health)
– fiber (important for heart health, lowers cholesterol levels)
– iron (important for healthy red blood cells that transport oxygen through your body)
– magnesium (important for a healthy nerve system, muscle health, energy production)
– omega-3-fatty-acids (prevents heart disease, lowers cholesterol and blood pressure)
– potassium (lowers cholesterol levels and blood pressure)
– protein (important for a healthy metabolism, immune systems, production of enzymes)
– vitamin C (good for your immune system, tissue health)
– zinc (important for growth, skin, and a healthy immune system)

Enjoy!

DID YOU MAKE THIS RECIPE OR HAVE ANY SUGGESTIONS, QUESTIONS OR COMMENTS?

Feel free to leave a comment below, and don’t forget to tag your creations on social media using #heavenlynnhealthy.

I’d love for this blog to be a dialogue.

The post Healthy Chia Jam appeared first on Heavenlynn Healthy.

As you have probably already noticed, I am addicted to basically three foods: beetroot, chickpeas and chia seeds. I add chia seeds to everything, and I am completely fascinated by their gel-like consistency when you add them with anything liquid. So naturally you can make pudding with them! This chia pudding is a simple breakfast alternative that will get you functioning for hours.

Chia pudding is one of the healthiest breakfast recipe you’ll find. It’s an absolute power breakfast recipe that will keep you satisfied for hours and hours and gives you so much energy. If I have a long and exhausting day ahead of me, I usually make a big portion of chia pudding the night before so I can provide my body with all the nutrients it needs in the morning. Of course you can play around with the flavors, and add all your favorite toppings like banana, apple, frozen or fresh berries and some seeds like pumpkin or sunflower seeds. It’s also a great afternoon pick-me-up when you need quick energy to get you out of mid-afternoon holes. I also like to add some vanilla powder, some orange juice and some almond butter for an extra protein booster. Chia pudding is really one of the greatest things that I discovered since I changed my diet so drastically, and I am so glad that I found it. 

Enjoy!

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When I was strolling over the local farmer’s market last Saturday, I immediately eyed the beautiful striped eggplants. I mean just look at them. I think they really belong to the most beautiful vegetables out there. They were almost too pretty to eat them!
I had some sweet potatoes left and amaranth from a granola recipe testing, so I decided to stuff these beauties with both the sweet potatoes and the amaranth. Since I am a big fan of sauces and creams, I added an avocado sauce which made the outcome amazing.

All you need for this recipe is amaranth, which is a gluten-free grain alternative also known as a “power grain”. It is widely known among athlets because it is commonly found in engery or protein bars. Amaranth is packed with protein, amino acids such as lysin which is important for healthy skin and bones, and minerals such as calcium, magnesium or iron. It is pretty great to add to your diet. In combination with the sweet potatoes and the avocado basil pesto, it is a real power dish that I am sure you will love.

Health benefits:
– calcium (important for bone, teeth, muscle and nerve health)
– iron (important for healthy red blood cells that transport oxygen through your body)
– magnesium (important to maintain bone integrity, manages blood pressure and cholesterol levels)
– fiber (important for heart health, lowers cholesterol levels)
– omega-3-fatty-acids (prevents heart disease, lowers cholesterol and blood pressure)
– protein (important for a healthy metabolism, immune systems, production of enzymes)
– vitamin A (antioxidant powerhouse, anti-aging benefits, maintenance of good eye-sight)
– vitamin B (lowers blood pressure, important for healthy nerves, and energy production)
– vitamin E (antioxidant against free radicals, prevents skin aging)
– vitamin K (important for blood clotting and healthy bones)

Ingredients:
Serves 4
– 2 eggplants
– 1/2 cup (100g) amaranth
– 1 ½ cup (375g) water
– 2 sweet potatoes (400g)
– 1 tbsp apple cider vinegar
– 1 tsp cumin
– 1/2 tsp cinnamon
– ½ tsp coriander
– ¼ tsp salt
– 3 tbsp olive oil

For the avocado basil pesto:
Ingredients:
– 2 ripe avocados
– 1 cup basil leaves (a large handful)
– two small handful of pine nuts
– 2 tbsp extra-virgin olive oil
– 1 tbsp apple cider vinegar
– salt

Preheat the oven to 200 degrees celcius (390°F). Then peel and cut the sweet potatoes into little cubes. Add them to a bowl with 1 tbsp of the olive oil, cumin, cinnamon, coriander and salt and mix well until the potatoes are completely coated. Place them on a baking sheet and bake for about 20 minutes.
In the meantime prepare the amaranth. Add the grains to a medium saucepan filled with the water and the apple cider vinegar. Bring to a boil, then reduce the heat and let it simmer for about 20 minutes. Take off the stove and let it stand for another 20 minutes.

Now take the sweet potatoes out of the oven and add them to the amaranth.

Next, half the eggplants and take out the inner flesh with a spoon. Place the halves into one large or two medium baking sheets and bake for about 10 minutes.

In the meantime make the avocado basil pesto:
Simply take out the avocado flesh with a spoon and add it to a blender together with all the other ingredients. Blend until smooth and creamy. If your blender is not strong enough, add some water to make it blend easier.

Next, take the eggplants out, grease them with the remaining olive oil, then back into the oven for another 5 minutes. Take them out again, and fill their bottom with the sweet potato amaranth mix. Spread the avocado basil pesto on top and bake for another 5 minutes until everything is nicely soft and warm.

Sprinkle with some more pine nuts and enjoy!

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Hummus is one of my favorite dips. I like to enjoy it with fresh veggies, but I also love to spread it on bread. I used to buy hummus in the store, but realized pretty soon that the homemade one is not only a lot cheaper, but also tastier. This hummus recipe is so delicious, that I am sure you will go through your first batch in no time. I always double it because it never lasts long in my home. Fortunately, hummus is also really good for you. The chickpeas and the tahini are a great source of fiber and protein, which fill you up and give you enough energy to last for hours. So it’s a great addition to your lunch or afternoon snack. I also have an amazing tipp on how to make really creamy and fluffy hummus that tastes just like store-bought only much better.

Another benefit is that it only takes 5 minutes to make, so there is literally no excuse to not give it a try. All you need is a good blender so you will get a really smooth result, a cup of chickpeas, tahini, lemons, and some basil leaves. For those of you who do not know tahini, it’s a healthy paste made from sesame seeds. It has many health benefits such as potassium and iron, and it is one of the best sources of calcium and unsaturated (good) fats. Tahini gives hummus the special nutty taste, so it is essential to this recipe. It also has a very long shelf-live, so it is worth spending the money on it. With one glass of tahini you can make batches of batches of hummus, it really lasts a while. It also tastes super amazing in dressings or desserts. Recipes will follow soon. Now on to the best hummus recipe.

Health benefits from this hummus:
– protein (important for a healthy metabolism, immune systems, production of enzymes)
– fiber (important for heart health, lowers cholesterol levels)
– potassium (lowers cholesterol levels and blood pressure)
– iron (important for healthy red blood cells that transport oxygen through your body)
– magnesium (important for a healthy nerve system, muscle health, energy production)
– calcium (important for bone, teeth, muscle and nerve health)
– vitamin E (antioxidant against free radicals, prevents skin aging)

Ingredients:
– 2 cups of chickpeas (soaked overnight or from a can)
– 2 tbsp extra-virgin olive oil
– 1/3 cup water
– 2 tbsp tahini
– juice of 2 lemons
– a touch of the zest (1/4 tsp)
– ½ tsp salt
– 1 tsp cumin (optional)
– 1 handful basil leaves (optional)

The first step is the most important one: Start my adding the oil and tahini to the blender and blend the two ingredients for at least 1 minute. This is the secret to get really fluffy hummus. If you skip this, then your hummus will not be as creamy and fluffy as it could be. Then add all the remaining ingredients to your blender or food processor and blend until the hummus is heavenly smooth. Store in an air tight container to keep it fresh for about a week.

Enjoy!

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