© 2017 by Megan Perez, RD, LDN. Proudly created with Wix.com

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Sweet Potato Holiday Hummus



This hummus tastes even better than it looks! I was surprised, because it is just so pretty. This will definitely be a hit at any holiday gathering. Dips are my favorite apps because they are a great way to get your veggies in, which can be difficult at some events. I always serve my hummus with some tasty crackers, but also peppers, celery, carrots, cucumbers, tomatoes, and whatever else I have on hand!


High fiber seems to be a common theme with my recipes, and hummus really takes the cake with this one. The fiber and protein in chickpeas will help to leave you full and satisfied, unlike many other dishes you may find at your upcoming Friendsgiving. It will help to stabilize your blood sugar, as well, which may prevent consistently grazing all day or experiencing blood sugar crashes (i.e. hangry feelings) and immediately reaching for a sweet pick-me-up.


One of my favorite nutritional tips is to eat cooked and cooled potatoes, which you will find in this recipe. Once potatoes are cooled, the regular starch is transformed into resistant starch via retrogradation - I love food science! Resistant Starch (RS) is a prebiotic, which is food for your good bacteria. It helps them thrive. Think of RS like a fertilizer for your gut microbiome. And as we know, your gut microbiome is linked to almost every part of your health, including mental health (mood)! So enjoy this hummus knowing you are fueling your body, mind, and overall health :)


Recipe adapted from Two Peas & Their Pod


Hummus ingredients:

3 large sweet potatoes

5 cloves garlic

3 tablespoons olive oil

1 - 15 oz can of chickpeas, rinsed and drained

3 tablespoons tahini

1 lemon, juiced

3 teaspoons finely minced fresh rosemary

Sea salt and crushed black pepper


Toppings:

Crumbled goat cheese

Pomegranate seeds


Directions:

Preheat the oven to 400ºF. Wash sweet potatoes and pierce several times with a fork. Place the potatoes on a baking sheet in oven on middle rack. Trim about 1/4 inch off the top of the garlic cloves. Pour a splash of olive oil over the the garlic and wrap the garlic in aluminum foil. Add to the baking sheet in oven. Bake for about 50 minutes, until the potatoes are soft and can be pierced easily with a fork. Let the potatoes and garlic cool to room temperature. When the potatoes are cool, remove the skin. Remove the garlic cloves from the foil and remove the skin. Place all the hummus ingredients (sweet potatoes, garlic, olive oil, chickpeas, tahini, lemon juice, rosemary, salt, and pepper) into a food processor. Blend until smooth. You might have to scrape down the sides and blend again. Taste and season as needed. Garnish with crumbled goat cheese, pomegranate seeds, and fresh rosemary if desired. Serve with crackers and veggies.


*This recipe makes about 3 cups

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