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Monday, January 12, 2015

[Healthy_Recipes_For_Diabetic_Friends] Roasted Garlic Cauliflower Hummus - 11.7g Carbs, 4.8g Fiber, 3.8g Sugar

Roasted Garlic Cauliflower Hummus - 11.7g Carbs, 4.8g Fiber, 3.8g Sugar

From: Weeks, Caitlin; Boumrar, Nabil; Sanfilippo, Diane (2014-10-26). Mediterranean Paleo Cooking: Over 150 Fresh Coastal Recipes for a Relaxed, Gluten-Free Lifestyle (Kindle Location 2286). Victory Belt Publishing. Kindle Edition.
We made this for our Super Bowl party one year, and no one noticed a difference between it and traditional hummus made from chickpeas. Everyone asked for the recipe! Serve it with Cilantro Crackers or fresh raw vegetables.
Prep time: 10 min
Cook time: 45 min
Serves: 4

1 head garlic
6 Tbsp extra-virgin olive oil, divided
6 cups cauliflower florets (1 large head)
2 Tbsp tahini (sesame seed paste)
1 Tbsp lemon juice
1 tsp ground cumin
1 tsp paprika fine
Sea salt
Ground black pepper

1. Preheat the oven to 350°F.

2. Chop the top off of the head of garlic and coat the head with 2 tablespoons of the olive oil. Place it in a small glass baking dish and roast it in the oven for 35 minutes.

3. Place the cauliflower florets in a steamer pot with several inches of water over medium-high heat. Steam the cauliflower until it's cooked and fork-tender but not mushy, about 10 minutes. Drain the cauliflower and place it in a food processor.

4. Squeeze 4 to 6 of the roasted garlic cloves out of their skins and into the food processor. Save the rest of the roasted garlic for another use, such as a pizza topping.

5. Add the tahini, lemon juice, remaining 4 tablespoons of olive oil, cumin, paprika, and a pinch of salt and pepper to the food processor. Pulse the mixture until smooth. Adjust seasonings to taste and chill for before serving, if desired.

Chef's tip: The roasted garlic gives the hummus a unique flavor that is rich and earthy. But if you're in a hurry, you can use 1 tablespoon of garlic powder instead.
Nutritionist's note: Chickpeas, like all legumes, have hard-to-digest lectins (a type of protein) as well as phytates that can block the absorption of minerals. While legumes can be healthy in moderation if they are soaked first, if you're struggling with health issues, eliminating them entirely for a period of time will help you heal faster. In the meantime, this cauliflower hummus makes a great substitute.

Nutrition From: www.caloriecount.about.com - No added salt!
Servings: 4
Serving Size: 189 g
Nutrition per Serving: 273 Calories, 229 Calories from Fat, 25.4g Total Fat, 3.6g Saturated Fat, 0mg Cholesterol, 56mg Sodium, 531mg Potassium, 11.7g Total Carbs, 4.8g Dietary Fiber, 3.8g Sugars, 4.7g Protein
Vitamin A 6% - Vitamin C 122% - Calcium 8% - Iron 11%
Nutrition Grade: B-

Good points:
    No cholesterol
    Low in sodium
    Very high in vitamin C