Vegetable Recipes

super food

The History of Hummus

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The History of Hummus – A Middle Eastern Cuisine That Started a Food War

The title says it all! Who would have thought that a simple dish such as Hummus could start wars in the Middle Eastern countries? For all those people out their searching when this delicious recipe was created, you may stop your search and put a rest to your curiosity here because the exact origin of Hummus is “unknown”.


Also known as “ḥummuṣ bi ṭaḥīna” (حُمُّص بالطحينة), the main ingredient of this dish chickpeas has been around for thousands of years, recorded in the earliest crops of Mesopotamia in the Palestine. There has been a long debate, which is still ongoing in certain countries that Hummus belongs to the Egyptian Arabs. Dating back to the 13th century when Hummus was made for the first time. Funny thing is the Arabs, Greeks and Israelis have fought “food wars” over the ownership of this dip.

Here’s a fun fact:

In 2008, Lebanon attempted to sue Israel, accusing them of “stealing” Hummus. That’s insane! However, the attempt was unsuccessful. Since then, both nations have been in a war over breaking the world record by creating the largest and heaviest plate of Hummus.

As of 2010, Lebanon holds the Guinness World Record for creating “The Largest Dish of Hummus”, which was prepared by 300 cooks and weighed

23,040 lb.

The Middle-Eastern Dish That’s Conquering the World

Hummus plate

“Jewish men never tire of arguments about the absolute, the one and only, the most fantastic Hummusia… It is like the English fish-and-chips shop, a savored local treasure.”
– Jerusalem: A Cookbook by Chef Yotam Ottolenghi

As far as we know, the very first time Hummus was introduced in Britain was in the 1980s. As for the US, the first company to introduce Hummus was Sabra Dipping Company. In 2016, Sabra held 62% of the market share of Hummus and today, this market is worth over $1 billion dollars.

The reason why this dip is conquering the world and peoples’ hearts is because it’s a delicious package that comes with a healthy punch. The tangy flavor and the subtle taste when you take the first bite with a black olive makes you keep going back for more. In fact, in Israel, restaurants have come to blows over whose Hummus tastes the best.

Nutritional Facts

Before going into brief detail about the nutritional benefits this dip offers, let’s have a look at its nutrition facts:

Chickpeas have appreciable contents such as protein, manganese, dietary fiber, thiamin, phosphorus, B vitamins and other nutrients. A plate of 100 grams of Hummus has around 170 calories, which fulfils:

  • 10% of you daily nutrition intake value
  • As for the fat content from olive oil and Tahini, the roundup is 14%, with 65% water, 10% sugar and protein, and 17% total carbohydrates

Nutritional Benefits

  • People who eat Hummus as their meals are 53% less likely to be obese
  • Lowers cholesterol levels
  • Improves digestive health
  • Increases heart health
  • Excellent dipping protein for veggies
  • Contains Folate, which may help in fighting colon cancer
  • Tastier in recipes that call for cream cheese and mayonnaise
  • Safe for food allergies

The first taste of Hummus usually makes you go Mhhmmm… and why not? We like to say that this little dip made from just six ingredients is “The Queen of Aphrodisiac”.

The Truth about Avocados

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What’s this Vegetable’s… Err Fruits Deal?

The Truth about Avocados

Let’s get this sorted out once and for all, shall we? Avocado is a FRUIT! Yes, ladies and gentlemen… that green smooth texture that you dip your nachos in, apply on toast in the morning and evening and basically try to cram everywhere you want. Let me remind you of the Tortilla Chip Sombrero that Guru’s daughter wore in Despicable Me 2, which was filled with “guacamole”… because I would love to have one just like that.

It’s very hard to distinguish between fruits and vegetables since there are several other debatable items such as a tomato. Let’s get back to avocado – it may come as a surprise but people all over the world eat avocados in different ways. Avocado’s creamy and soft flesh is what makes it such a popular ingredient for both sweet and savory dishes.

In some countries, it’s a necessary food staple, whereas in other countries, it is only used in exotic dishes. Some common dishes include soups, salads and sandwiches. You might have just tasted guacamole in these three food items but there are several other dishes that you need to try. Here’s a brief overview of how people eat avocados in different countries:

  • Avocados in Ethiopia

    Avocado in ethiopia

    Ethiopian Spri

In Ethiopia, you will find avocado purée layered in a fruity drink called “Spri”. A glass of Spri usually contains layers of mango, papaya and avocado purée. It is easily made at home and is available in different flavors in most of the restaurants.

  • Avocados in Brazil

Brazil uses avocado in both sweet and savory dishes. As a sweet, avocado purée is popular due to a dish called “Creme de Abacate”. It’s a thick desert that has a smooth and rich texture.

Avocado purée

Avocado purée

  • Avocados in Mexico

In Mexico, avocado purée is used as a condiment alongside chilies. It is used to garnish tacos, tortilla soup, panuchos and flautas.

  • Avocados in the Philippines

Sweet, sweet ice cream is what Philippines make of avocado. It is a popular flavor alongside vanilla and chocolate.

  • Avocados in Colombia

    Colombian avocado soup

    Avocado soup

Columbia’s avocado specialties are warm dishes and one of their most popular is “Crema de Aguacate” (avocado soup).

  • Avocados in Indonesia

In Indonesia, avocado is used as a sweet for smoothies. They call it “Jus Alpukat”, which is a creamy shake topped with chocolate sauce. 

  • Avocados in Peru



The Peruvians use avocado as mayonnaise. Avocado is mashed and served with “Tequeños”, which are fired cheese sticks.

  • Avocados in Haiti

Haitians eat avocado at breakfast. They make a thick sauce, which they spread on “Cassava Bread”.

  • Avocados in Australia and New Zealand

In both these countries, avocado is used in sweet and savory dishes such as salads, ice cream, sandwiches, etc.

Super food insight ; Flax seeds

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Flax seed should be considered as a Superfood for health and nutrition.

Flax seeds are a healthy substitute for eggs in any recipe and can also replace all of the fat called for in a recipe due to its high oil content. The substitution for fat is that each 1/3 cup (75 mL) of oil or butter is replaced by 1 cup (250 mL) of ground flax seed. The basic substitution is a 3:1 ratio.

When using ground flax seed in place of other fats, baked goods are usually denser and brown quicker. Similarly, a flax seed mixture can also be used as an egg substitute for baking and in pancakes.

Every egg called for can be replaced with 1 teaspoon of milled flaxseed and 3 tablespoon of water.
The milled flaxseed and water must be mixed in a small bowl and allowed to sit for 1 to 2 minutes before adding to the recipe.

Using Flax seeds as a substitute will, most likely, yield a slightly gummier and chewier baked good. It may also show a slight decrease in volume. While whole and ground flaxseed have the same nutritional content our bodies receive more benefits from the ground flaxseed. The reason for that is that flaxseed is wrapped up in a hard, shiny seed coat that is difficult to break, even with careful chewing. Grinding or roasting the flaxseeds will break the hard shell, which makes all the nutrients much easier to digest.

Flax seeds can be easily ground at home in a coffee grinder, food processor or blender.  It is best to store them in the freezer, if possible, or an airtight container, as the oils and nutrients are highly perishable if not stored correctly. They are a great way to boost the nutritional content of any food. Flax seeds are considered one of the top sources for Omega-3 fatty acids, which are linked to heart and cardiovascular health. They also provide antioxidants, vitamin B1, manganese, dietary fiber, and a host of other nutrients.

Ground or roasted Flax seeds can also be sprinkled on cereal, or salads for extra nutritional benefits and to add a slightly nutty taste. They are well worth the effort if you are trying to include a rich source of vitamins and minerals, and increase the health benefits of any recipe.

Super food, super yummy

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The modern lifestyle directly affects our health physically and mentally. We don’t sleep as well as we used to, we are affected by stress, and our eating habits are poorer than they used to be.

Our diet consists mostly on simple carbohydrates that do not provide the vitamins and minerals that are essential for our health; instead they provide us the fullness of the moment and immediately decompose to white plain sugar.

In order to improve the nutritional value of our diet, effortlessly and without extreme diets, it is important to combine in our daily diet foods that will give us energy and other essential ingredients that will provide our bodies the power and health benefits we need,  so we can cope with the challenges of the modern world routine.

A group of super foods can be adapted to our way of life; they are rich in medicinal qualities, mineral substances, vitamins, antioxidants and more. Each super food contains a large number of health components and by combining of one or more super foods on the daily menu, we ensure good health and we increase our body’s energy day by day.

Two super foods that you should introduce to your kitchen:




Among the foods that are considered as super food we can find Kyle. Super Vegetable, relative of cabbage from the cruciferous vegetables. Kale is rich in vitamin A, vitamin K, antioxidants, beta-carotene, vitamin C and many others. Kale has a number of species differenced by the size of the leaves, their color and the fleshy. This special vegetable came from the cold Europe, from the tradition of family casserole cooking in the cold winter days. Later on Kale started to appear in the United States, where it was presented in a modern way of cooking and was combined in many kinds of local specialties, like oven chips Kale. This vegetable can fit in the kitchen as the star of the dish, for example: Kale balls in goat yogurt sauce with herbs, or as vegetable side dish like Kale Stir-fried with soy and sesame or Kale oven with hot raw tehina.

Goji  Berry

The sentence “good things come in small packages,” was written on the Goji berry.

This small reddish fruit has a sweet flavor and unique aroma. The Goji berry is loaded with all the best in terms of health. It strengthens the immune system, improves vision, boosts sexual energy, and supports neurological brain function, antioxidant and hormonal balance. Goji berry can be introduced in your home kitchen as a part of refreshing shakes or smoothies like strawberry mint and Goji Berry, or as an addition to rice and casseroles, the Goji Berry will provide its special aroma and unique taste to every dish.


Combining these two foods in your home kitchen, and you will ensure health care for you and your family.