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Making your own dairy-free yogurt at home is so ridiculously easy it’s making me rethink my entire life.

Why do we overcomplicate things that are so simple?!

All you need is a little probiotic packet, a few cans of coconut milk, an oven with a light and a little bit of patience.

This recipe is:

Healthy, Vegan*, Dairy-Free,
Paleo, Gluten-Free, No-Sugar-Added
Simple-to-Make & Delicious

This homemade coconut yogurt makes a great snack, or you can use it as a substitute for regular yogurt in recipes. I love it in my Healthy Curry Quinoa Salad as a substitute for the Greek Yogurt in the dressing. You’ll love it if you’re trying to cut back on dairy, or just want to try something new. It’s fun to make with kids, too!​​

Homemade Fermented Foods

Fermenting foods at home seems tricky but it’s actually quite simple—you just need to learn the right method.

In this case, we use a little probiotic powder with lactobacillus bacteria to ferment the yogurt because coconut milk won’t just ferment itself.

On the flip side, homemade fermented veggies (like my 2-ingredient homemade sauerkraut) are a little different in that the naturally occurring bacteria on the cabbage will ferment itself when given the right environment (science is fun!).

2-Ingredient Homemade Coconut Yogurt (Dairy-Free)
 
Prep time:
5 mins
Cook time:
18 hours
Total time:
18 hours 5 mins
 
Yield: 4
Ingredients
  • 2 cans full-fat coconut milk (I use Native Forest), separated
  • 2 grams lactobacillus-containing probiotic powder (I use this one)
Instructions
  1. Start with a clean pint-sized jar.
  2. Scoop out the coconut creme that's separated in the can. To do that, flip the cans of coconut milk over from how they were stored—usually the coconut water and coconut cream will separate with the cream on top. Open the cans and pour off the coconut water. Reserve the coconut water for a smoothie or other recipe.
  3. Combine the coconut cream and probiotic powder in the clean, pint-size mason jar.
  4. Place in the oven, with the oven OFF, but the oven light on for 24 to 36 hours. The probiotics will ferment the coconut cream and turn it into yogurt in the slightly warmed oven. Again, the oven should remain off but the oven light should be on.
  5. After 24 to 36 hours, remove from oven and let sit 10-15 minutes at room temperature to cool off before you taste it.
  6. Taste for tanginess; tanginess indicates that it fermented properly. It will be a little thin and runny because it is warm but will set and thicken as it cools. It will become even thicker in the refrigerator.
  7. Refrigerate after it comes to room temperature (about an hour after you remove from the oven). Let chill in the refrigerator at least two hours before serving to allow it to thicken. It will keep 1 to 2 weeks in the refrigerator.
Notes
1. For the coconut cream:
-Use full-fat coconut milk in a can (preferably BPA-free)
-To ensure separation of the coconut water and cream in the can you can refrigerate the can overnight
-If your can of coconut milk doesn't separate you can use one whole can of coconut milk instead of the cream from two cans—your yogurt just won't be as thick.

2. Make sure to use a probiotic powder that contains lactobacillus bacteria.
- *This recipe is vegan if your probiotic is dairy-free. Bacteria is technically alive but all foods, including fruits and vegetables, are full of bacteria—that's the way nature intended it.3. Leave the oven OFF with the light on to slightly heat the oven.
-If your climate is extra cold (e.g. Montana in the middle of winter), preheat the oven for just 5-10 seconds to give it a slight lift of warm air, then turn it off and turn the light on.
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  Watch Me Make Coconut Yogurt on Instagram

Click play to watch the full episode where I teach you how to make this recipe at home.

 

View this post on Instagram

 

Learn how simple it is to make Homemade 2-Ingredient Coconut Yogurt —it’s dairy-free and way easier than you think

A post shared by Elizabeth Rider (@elizabeth_rider) on May 20, 2019 at 5:46pm PDT

Get the USANA Probiotic You can purchase the USANA Probiotic I use here. I also put these packets in my smoothies a few times per week, and take one every day when I travel to keep my gut bacteria healthy and immune system up. It’s important to use a high-quality probiotic as the bacteria is sensitive and can die during manufacturing if mishandled.

I only recommend products and brands I personally use and believe in and all opinions are my own. When I make a recommendation, I may receive a referral fee.

Did You Make This Recipe?

If you make it let us know how it turns out in the comments below!

The post 2-Ingredient Homemade Coconut Yogurt (Dairy-Free) appeared first on Elizabeth Rider.

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If you’re trying to cut back on dairy and miss dishes like Caprese salad, then you’re going to love this Avocado Caprese recipe.

But, you don’t have to be dairy-free to enjoy this one. Everyone loves it.

This recipe is:

Healthy, Vegan, Dairy-Free,
Grain-Free, No-Bake,
Simple-to-Make & Delicious

Healthy avocado Caprese makes the perfect summer side dish or lunch—it’s quickly become one of my favorites to bring to a dinner party and enjoy at home, too.

Look for ripe, in-season tomatoes as they’ll be sweeter in flavor and sweeter on your wallet, too.

I like this avocado Caprese salad as-is and don’t even miss the cheese on it, but if you tolerate dairy then go ahead and throw some high-quality mozzarella on top to make it more traditional.

The recipe below is written to serve two, but this dish is easily doubled and can be made for larger crowds. I plan for one large tomato, one small avocado, and one small watermelon radish per two people when using this as a side dish.

Healthy Avocado Caprese Salad Ingredient Notes
  • Tomatoes: Look for ripe, in-season tomatoes as they’ll be sweeter in flavor and sweeter on your wallet, too. I used a beautiful yellow heirloom tomato in the photos here.
  • Avocado: The measurements of all ingredients are flexible in this salad. For the avocado, one small avocado serves two people. One large avocado serves four.
  • Watermelon radish: Watermelon radish is a pretty green and pink type of radish. I love it here for the color and extra flavor. It has a mild radish flavor (doesn’t taste anything like watermelon)—it can be omitted if you can’t find one or prefer not to use it. I find the flavor of a regular radish too strong for this dish.
  • Balsamic: Look for aged balsamic vinegar as it will be thicker and sweeter (it’s better for drizzling). I used Napa Valley Naturals Grand Reserve Aged Balsamic Vinegar and found it for a good price on Thrive Market. I also use Thrive Market organic extra virgin olive oil.
  • Basil: Grow your own in a small pot on your patio if you can. A starter organic basil plant is usually less than $5 and can grow basil all summer long.
Healthy Avocado Caprese Salad (Dairy-Free)
 
Prep time:
10 mins
Total time:
10 mins
 
Yield: 2
Ingredients
  • 1 large ripe tomato
  • 1 avocado
  • 1 small watermelon radish
  • 6-8 large basil leaves
  • balsamic vinegar (look for aged so it's thick)
  • extra virgin olive oil
  • sea salt
  • freshly ground black pepper
Instructions
  1. Slice the tomato and arrange on a plate.
  2. Slice the avocado and add in between the tomatoes.
  3. Thinly slice the watermelon radish on a mandoline and arrange on the plate (the watermelon radish can be omitted if you prefer.)
  4. Thinly slice the basil leaves and sprinkle on top of the salad.
  5. Sprinkle a few pinches of sea salt and freshly ground black pepper over the ingredients.
  6. Drizzle with aged balsamic vinegar and extra virgin olive oil. The amounts are flexible, I used about three tablespoons of each in the photo here.
  7. Serve immediately.
Notes
- Servings of this recipe vary. I plan for one large tomato, one small avocado, and one small watermelon radish per person when using this as a side dish.
- Look for aged balsamic vinegar as it will be thicker and sweeter (it's better for drizzling).
- Watermelon radish is a pretty green and pink type of radish. It has a mild radish flavor and can be omitted if you can't find one or prefer not to use it. I find the flavor of a regular radish too strong for this dish.
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If you make it, leave a comment below to let us know how it turned out.

Enjoy!

 

The post Healthy Avocado Caprese Salad (Dairy-Free) appeared first on Elizabeth Rider.

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If you love the combo of chocolate and peanut butter, you’re going to love this healthy high-fiber smoothie!

This smoothie recipe is:

Healthy, Vegan, Gluten-Free,
Dairy-Free, Grain-Free, High-Fiber
Simple-to-Make & Delicious

My Chocolate Peanut Butter High-Fiber Smoothie is decadent but healthy — it’s been my go-to lunch for the last few weeks. It’s not overly sweet, fills you up, gives you extra energy for the day. Drinking it over time can also help flatten your belly.

The secret ingredient? Psyllium husk fiber.

Psyllium husk comes from the small seeds of the plantago ovata plant, a species of plantain. It’s remarkably high in soluble fiber, which makes it thicken and gel fairly quick when mixed with water.

From a nutrition perspective, psyllium husk is an excellent fiber supplement and is also considered a very mild laxative because of its high soluble fiber content.

From a culinary perspective, it can be used as a thickening agent and can be useful in baked goods in small amounts.

Benefits of Psyllium Husk Fiber
  • non-caloric (very low in calories due to the fact that it’s almost all fiber that passes through you)
  • naturally gluten-free and grain-free as it comes from a seed
  • can aid weight loss and weight maintenance
  • helps debloat your midsection
  • aids in keeping your gut microbiome healthy
  • increases regularity

Psyllium husk is inexpensive and pretty easy to find at most natural grocery stores. It’s a great addition to any healthy eating plan. Keep in mind it thickens and gels within about 10 minutes, so when using it in a smoothie, drink your smoothie right away. If you want a thicker pudding-like texture, let your blended smoothie sit in the refrigerator for 15-30 minutes before eating.

Chocolate Peanut Butter High-Fiber Smoothie
Chocolate Peanut Butter High-Fiber Smoothie
 
Cook time:
5 mins
Total time:
5 mins
 
Author: Elizabeth Rider
Yield: 1
Ingredients
  • 12-16 ounces of filtered water (about 2 cups)
  • 1 frozen banana^
  • 2 teaspoons raw cacao^^
  • 1 tablespoon unsweetened organic peanut butter
  • 1 teaspoon raw honey (local if possible)
  • 2 teaspoons hemp seeds (aka hemp hearts)
  • 1 tablespoon psyllium husk fiber^^^
  • a few drops of high-quality vanilla extract
  • 2-3 ice cubes
  • Optional: 1 serving of chocolate or vanilla high-quality protein powder for extra protein
Instructions
  1. Blend all ingredients on high in a high-speed blender. Drink right away, or let sit in the refrigerator for 30 minutes to thicken if you want to eat it with a spoon.
  2. Optional: Sprinkle the top with hemp seeds for a pretty garnish.
Notes
^ Peel your bananas before you freeze them. Keep in an airtight bag in the refrigerator for a quick addition to smoothies.

^^ Cacao is raw chocolate powder and has an earthy flavor. If desired, you can substitute unsweetened vegan cocoa powder. But give cacao a try! It's full of nutrition and healing properties.

^^^ Look for psyllium husk fiber at your natural grocery store. It's inexpensive and fantastic to boost your fiber intake. It's almost pure fiber, so start with 2 teaspoons if you've never had it before. Work up to 1 tablespoon per day, then up to two tablespoons per day as desired. It thickens as it sits, so drink your smoothie right away, or set it in the refrigerator for 30 minutes to turn into a pudding-like texture.
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Enjoy!

The post Chocolate Peanut Butter High-Fiber Smoothie appeared first on Elizabeth Rider.

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Bringing Sanoviv Home: Part 2

Continued on from my post last week, today I want to share five more things you can do at home to bring the Sanoviv principles into your daily life.

As I’ve mentioned before, Sanoviv is by far the most healing medical environment I’ve ever experienced. It’s both a hospital and a place of holistic healing. Patients range from those with Stage IV cancer to those with mystery symptoms that cannot be explained, plus many more attend Sanoviv to seek diagnosis, treatment, and healing. (See what conditions Sanoviv can treat here.)

All of the food is fresh, organic, gluten-free and dairy-free. There isn’t any caffeine, alcohol, refined sugar, dairy or gluten-containing grains on the premises, but they keep you full with incredible fresh meals three times per day, green juice, wheatgrass shots, herbal teas, and fresh coconut water. I already eat really clean, but this is a whole other level.

I’ve been to Sanoviv eight times now—twice as a patient and six times as an educational retreat leader—and have incorporated many of the Sanoviv practices into my home and daily health routine.

Whether you’ve visited Sanoviv or not, the ideas in this series will continue to serve you for life

Bringing Sanoviv Home: Part 2 1. Eat your largest meal of the day at lunch.

Eat your largest meal of the day at lunch, and consider sticking to a vegetarian dinner.

The incredible all-natural food at Sanoviv is one of the best parts!

At Sanoviv, organic fish and poultry are served a few times per week for lunch to give patients energy and protein to fuel the day. (Modifications to individual diets are made to accommodate specific dietary restrictions as needed.) When fish or poultry are served for lunch, dinner is always vegetarian. The lighter, but still satiating, dinner can allow for a more restful sleep at night since the body’s energy isn’t being over tasked with digestion. I find this to be a great practice and try to implement it often in my weekly eating plans.

For example, I’ll have a berry protein smoothie for breakfast, an apple with almond butter for a snack, fish or chicken with veggies and perhaps a whole grain for lunch, then a big veggie & black bean bowl for dinner. Even if you don’t do this every night, try to incorporate it a few times per week and see how you do.

Example Sanoviv Daily Meal Plan:

  • Breakfast: berry protein smoothie or eggs with veggies
  • Snack: apple with almond butter or grain-free bread
  • Lunch: fish or chicken with tons of delicious veggies
  • Snack: no-fruit-added green juice
  • Dinner: legumes (e.g. beans or lentils) with tons of greens, 1/4 of an avocado & veggies, and perhaps a whole grain 1-2x per week

Sanoviv’s Director of Nutrition, Sue Ward, recently incorporated a whole grain such as wild rice or oats into the Sanoviv eating plan 1-2 times per week as new evidence suggests that a small amount of whole grains provide the best environment for your healthy gut bacteria to thrive.

And, speaking of green juice as a snack…

2. Drink 1 green veggie juice each day.

Drink one green juice per day made with just vegetables and green leafy things like herbs. Do not add fruit to your green juices as when taken away from the fiber in whole fruit, the fruit juice can cause a spike in your blood sugar. Fruit is absolutely ok in its whole form.

Drink your green juice on an empty stomach or 2-3 hours after a meal for prime absorption. Juice any greens, leafy herbs and green veggies you like. I’ve been liking half celery and half cucumber juice lately.

3. Walk barefoot in grass or other natural terrains as much as possible.

Earthing (also known as grounding) is a practice in which you allow your bare feet (or any bare part of your body) to touch the earth’s natural surface. In short, free electrons are taken up into the body when your bare feet (or skin) comes in contact with the earth. Sounds a little sci-fi but it’s actually sound science. Taking up electrons from the earth’s surface promotes healing and well-being for all of the cells in your body.

The grass at Sanoviv is grown with natural practices and is free of chemicals, pesticides, and herbicides. Patients are encouraged to walk (or stand or sit) barefoot in the grass for at least 15 minutes per day to receive the benefits of earthing. You can receive the benefits of earthing from any natural earth surface, including the beach, dirt, river beds, grass, rocks on the earth’s surface or other natural terrains.

When earthing in grass, choose grass free of pesticides if possible to avoid exposure to harmful chemicals. There are also earthing products like earthing mats and shoes available on the market, but I prefer to use the free method of just connecting my bare feet to the earth as much as possible.

4. Rise and sleep with the sun and moon.

There aren’t any drapes or shades on the huge windows in each guest room at Sanoviv. Instead, we go to sleep when the sun goes down and wake up when the sun rises. This is how your body and circadian rhythm is meant to work. Your pineal gland (located in your brain) can sense light, even when your eyes are closed, which is why it’s also been known as “the third eye.” It produces and secretes melatonin as the light fades (or rises) to help you sleep and wake on natural cycles. This is just one more reason to stay off your electronic blue-light-emitting devices at night.

Sanoviv is close to the equator so the sunrise and sunset remain fairly constant year-round. This is more difficult for those of us who live up north or down south as we experience dramatic swings in the amount of daylight we get depending on the season, but this is a great practice to implement when you have roughly the same amount of daylight and darkness (which is spring and fall for those of us not close to the equator.)

5. Stop watching Network News ASAP.

If you just thought, what?! Then you need this one the most.

In line with keeping your mental health in tip-top shape, forgo network news. It’s all negative—and really, just repeats the same story over and over. Network News (e.g. Fox, MSNBC) keeps your mind in a constant state of stress that hugely affects your overall health. But that doesn’t mean you shouldn’t be informed! I believe it’s each of our responsibilities as citizens of the plant to stay informed about what’s happening in the world. Instead of network news, read the news from a source you trust. I like TheSkimm, The BBC, and The New York Times.

The only TV channels available at Sanoviv are the History Channel, Discovery Channel, and National Geographic. If you choose to watch TV at night, watch something that brings joy to your life, not stress.

At the very least, limit TV news consumption to no more than 30 minutes per day.

More about Sanoviv

If you missed it, you can read Bringing Sanoviv Home Part 1 here. Get more information about visiting Sanoviv here.

Choose one or all of these practices to implement at home and watch your health improve.

Tons of love!

The post Bringing Sanoviv Home: Part 2 appeared first on Elizabeth Rider.

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A Surprise Lesson from Squeezing an Orange

I first discovered this story when I was sitting on the beach in St. Kitts on a sales award trip with a product partner. I was trying my best to relax, but sitting on the beach doing nothing was making me antsy, and my mind was racing 100 mph. After about 45 minutes of staring at the waves, I decided it was time to hop on the free wifi and browse my saved links on Facebook (old habits die hard, don’t judge me!).

Luckily, the first link that came up was a short story by Dr. Wayne Dyer and it really stuck with me. It was the only distraction I needed to set my phone down and get back to relaxing. It came to me at the perfect time for me, and I hope it does for you, too.

It’s such a great reminder to be mindful what we let into our minds and hearts, because we are, after all, in charge of what we let in and what we don’t.

As told by the late Dr. Wayne W. Dyer:

I was preparing to speak at a conference and I decided to bring an orange on stage with me as a prop for my lecture. I opened a conversation with a bright young fellow of about twelve who was sitting in the front row.

“If I were to squeeze this orange as hard as I could, what would come out?” I asked him.

He looked at me like I was a little crazy and said, “Juice, of course.”

“Do you think apple juice could come out of it?”

“No!” he laughed.

“What about grapefruit juice?”

“No!”

“What would come out of it?”

“Orange juice, of course.”

“Why? Why when you squeeze an orange does orange juice come out?”

He may have been getting a little exasperated with me at this point.

“Well, it’s an orange and that’s what’s inside.”

I nodded. “Let’s assume that this orange isn’t an orange, but it’s you. And someone squeezes you, puts pressure on you, says something you don’t like, offends you. And out of you comes anger, hatred, bitterness, fear. Why? The answer, as our young friend has told us, is because that’s what’s inside.”

It’s one of the great lessons of life. What comes out when life squeezes you? When someone hurts or offends you? If anger, pain and fear come out of you, it’s because that’s what’s inside. It doesn’t matter who does the squeezing—your mother, your brother, your children, your boss, the government. If someone says something about you that you don’t like, what comes out of you is what’s inside. And what’s inside is up to you, it’s your choice.

When someone puts the pressure on you and out of you comes anything other than love, it’s because that’s what you’ve allowed to be inside. Once you take away all those negative things you don’t want in your life and replace them with love, you’ll find yourself living a highly functioning life.

Thanks, my young friend, and here’s an orange for you!

Food for Thought This Week: If someone squeezed you, what would come out?

Stay mindful of what you let in, and consider some internal housekeeping to get the negative out. Life is too short to be a sour orange.

What do you think? Share your thoughts about this in the comments below!

Tons of love,

The post A Surprise Lesson from Squeezing an Orange appeared first on Elizabeth Rider.

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5 Books That Will Immediately Improve Your Life

“A room without books is like a body without a soul.” (Cicero)…

If you need a dose of positive energy, then grab one of these books ASAP.

Whether you need a shift in perspective, a jolt of wisdom, help to get over a fear, or you just plain feel stuck, these short but powerful books will give you what you need to get started. Because hey, if you’re not growing, you’re either stuck or shrinking.

I generally read anywhere from one to three books each month and recommend many of them often, but these are the five that I think every person (both women and men—and even teens) should read. They are each short and completely life-changing in the best ways possible. Commit to reading all of them and enjoy the extra boost of greatness in your life.

5 Books That Will Immediately Improve Your Life

I’ve listed these in the order I think they should be prioritized if you haven’t read them, but you can start anywhere. The most important thing is just to start.

1. The Top 5 Regrets of the Dying

By Bronnie Ware

Holy organic cow if you haven’t read this book yet then get it immediately.

Author Bronnie Ware was a hospice caregiver and spent a considerable amount of time with people in the last few weeks and days of their lives. After decades of learning from the dying, she’s categorized all of their regrets into five main categories. Everyone who reads or listens to this book will simply wish that they’d done it sooner. I’ve recommended this book to just about every single person I know. If you read (or listen) to it, share your experience with others in the comments below to inspire others to read it, too. Get it here. 2. The Four Agreements

By Don Miguel Ruiz

The Four Agreements is a user’s guide for life. Every successful person I know operates by The Four Agreements. It will help you tremendously in both your personal relationships and your professional success. In fact, my most successful friends refer to it often in both personal and business situations. Once you operate by The Four Agreements, you’ll immediately notice when another person does not (thus, they are struggling.) One of my uber-successful business friends had a challenging work situation the other day and said, “Oh if he just understood The Four Agreements he wouldn’t be sabotaging himself so much.” I read this book every year and refer to it often. Get it here. 3. The Alchemist

By Paulo Coelho

The story of The Alchemist is so good that the first time I read this book, I intentionally had to slow down and read only five pages each night to savor the last twenty pages. This short story is beautifully written, clever, and a much-needed reminder that…. wait I’m not going to tell you because I don’t want to ruin the story if you haven’t read it yet. The moral of the story is one that every person will benefit from. It’s a short book. I’ve read The Alchemist a few times and enjoy it each time I revisit it. You will for sure recommend it to friends after you read it. Get it here. 4. Change Me Prayers

By Tosha Silver

I don’t consider myself religious per se, but I believe we’re all connected and prayer is a birthright. I had this book on my bookshelf for over a year before I picked it up because I had some subconscious resistance to thinking it would be a heavy read. Like, I’d have to get heady and do some deep, difficult work. I was wrong, DEAD WRONG! Whether you’re religious, spiritual, or just believe in being a good person, everyone will benefit from this delightful book. One of the best things about it is that its short story-style chapters are broken into one to three pages, so you can easily read one or two a day to boost your mood and spirit. Author Tosha Silver teaches you how to change into a person who can accept things as they are, not as you wish or think they should be. Instead of feeling challenged or defeated, this breezy storybook will leave you feeling content and connected.

I keep Change Me Prayers on my nightstand and often just open to a random page to relish in the story, lesson, and change-me-prayer at the end. For example, “Change me Beloved into One who easily sets boundaries wherever needed,” and, “Change me Divine Beloved into One who trusts that the perfect relationship always arrives on time.” I feel happier every time I read one! Get it here. 5. Meditations for Women Who Do Too Much

By Anne Wilson Schaef

The New York Times says this book “should be put at the top of the stack.” It quickly became one of my favorites. This fantastic little book is full of reminders to slow down and not let societal rules run your life. Each meditation is one short page of gentle advice and with warm-hearted. The print version is out of stock often but you can often find a used copy on Amazon—buy a hard copy if you can find one. But, there is a Kindle version for just a few bucks so you can at least get the electronic version.  I love thumbing through it in the morning for a quick meditation to start my day. Get it here.

Have you read any or all of these?

Let us know which is your favorite in the comments below.

Happy Reading!

The post 5 Books That Will Immediately Improve Your Life appeared first on Elizabeth Rider.

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This healthy beet hummus recipe is as delicious as it is beautiful!

It’s become my new go-to healthy hummus recipe.

I used to think that I didn’t like beets. Turns out, I just don’t care for canned pickled beets. You know, the soggy ones on sad salad bars. Once I tried roasted beets, I never looked back.

This Delicious Healthy Beet Hummus Recipe is:

Healthy, Vegan, Gluten-Free,
Dairy-Free, Nut-Free, Grain-Free,
Simple & Delicious

The subtle sweetness of a roasted beet with the tangy lemon juice and savory hummus ingredients pretty much makes this the best hummus recipe ever. It definitely doesn’t taste those sad pickled salad bar beets that I can’t even look at without wincing.

Beets are loaded with vitamins, minerals, antioxidants, and fiber, so feel free to fill up on this recipe as often as you want. It basically makes you healthier every time you eat it.

Beet hummus is good on just about anything: use it for a dip, a spread, a mid-day snack, or just eat it off the spoon.

Healthy Beet Hummus Ingredient Notes

Beets: Use one medium-to-large or two small roasted beets here. A red beet will yield a pretty pink hummus, but any color or variety will work. If you have golden beets that you need to use up, throw them in. You can also add an extra beet for even more beet-y goodness if you want. The measurements are pretty flexible here.

Beans: I use chickpeas (aka garbanzo beans) here for a traditional hummus flavor and texture, but cannellini beans or any type of white beans would also work. Always drain and rinse your beans to remove any excess sodium. Draining and rinsing beans can also help remove the compounds that contribute to potential digestive upset that beans sometimes cause.

Garlic: I like to cook my garlic for this hummus recipe instead of adding it raw, since you can taste raw garlic for days. The more subtle flavor of roasted garlic also goes better with the sweetness of the beet here. I throw the garlic clove right in the foil with the beet to roast it. Leave the garlic clove in its skin and it will roast to perfection inside the foil with the beet. Alternatively, you can very roughly chop it and sauté it in the 1/3 cup olive oil that you’ll add to the hummus to both cook the garlic and infuse it in the oil. Or, be a rebel and add it in raw if you like that raw garlic punch.

Lemon: Don’t forget the lemon here! The acidity of the lemon juice brings it all together. Fresh lemon juice is always best. Add more or less lemon juice to your liking. The zest also makes a pretty garnish. I use the juice of half lemon then save the other half for hot water with lemon or another recipe.

Tahini paste: Tahini paste is made from ground sesame seeds. It adds a ton of flavor to hummus and I use a full 1/4 cup (4 tablespoons) here. Most hummus recipes call for anywhere from 2 tablespoons to 4 tablespoons, so adjust if you prefer. I like the one from Thrive Market because it’s a great price and made with high-quality ingredients. I buy just about all of my staples from Thrive Market these days! Use this link to get 25% off your first Thrive Market purchase.

Extra virgin olive oil: Since most extra virgin olive oil is cut with lesser-quality oils, be sure to use one that you’re sure of real olive oil. It will taste better and be better for your health. Like the tahini paste, I’m really liking Thrive Market’s organic extra virgin olive oil right now because I trust it, it has a mild earthy flavor, and it’s a good price (#winning all around).

The measurements of the ingredients in this hummus are pretty forgiving. I’ve tested it multiple times with the measurements on this recipe and it works perfectly, but how much water (if any) you’ll need to add will depend on your beet and other ingredients. Add more or less of any ingredient to achieve your desired flavor and texture.

Healthy Beet Hummus Recipe
 
Prep time:
10 mins
Cook time:
45 mins
Total time:
55 mins
 
Author: Elizabeth Rider
Yield: 2 cups
Ingredients
  • 1 medium beet, roasted
  • 1 large clove garlic, roasted (or raw if you prefer)
  • 1 15-ounce can chickpeas (aka garbanzo beans), drained and rinsed
  • 1 tablespoon fresh lemon juice (about ½ a lemon, juiced)
  • ¼ cup tahini paste
  • ⅓ cup extra virgin olive, more or less to achieve your desired texture, plus more to drizzle
  • 2 tablespoons filtered water (or less depending on texture, see recipe notes)
  • ½ teaspoon fine sea salt (I use Real Salt)
  • Optional garnish ideas:
  • 1 tablespoon hemp hearts (aka hemp seeds), pictured here
  • 2 tablespoons crushed pistachios
  • about 1 tablespoon micro greens such as micro basil
Instructions
  1. Preheat the oven to 400ºF. Scrub the beet(s) gentle with a veggie brush to remove dirt or debris. Remove stems and dry the beat. Wrap the beet and garlic clove in its skin in the same tinfoil.
  2. Roast at 400ºF 35-45 minutes until the beet fork tender. Remove from the oven and let cool 30 minutes or until cool enough to touch. Remove beet skins with your fingers under running water to prevent dying your fingers pink. Chop the beet into 1-inch cubes to help the food processor blend. Remove the garlic clove from its skin by simply pressing it out of the skin whole.
  3. Combine the chopped roasted beet(s) and garlic with the rest of the ingredients except the extra virgin olive oil in a food processor. Process 30-60 seconds until well combined. Scrape down the edges. Turn the food processor on and drizzle in ¼ cup of olive oil and process until smooth. Add more or less olive oil to your liking. Optional, add 1 tablespoon of filtered water for a thinner hummus.
  4. Before serving, drizzle the top with extra virgin olive oil. Garnish with pistachios, hemp seeds, or basil. Serving suggestions: carrots, cucumbers, celery, jicama, tortilla chips and/or warm pita.
  5. Store in the refrigerator until 20 minutes before serving. Will keep in the refrigerator up to 3 days.
Notes
- You can roast the beet and garlic up to 24 hours ahead of time to make this recipe even easier to prepare. Store the roasted beet and garlic in the refrigerator in an airtight container until you use them if making ahead of time.
3.5.3229

 

 

The post Delicious Healthy Beet Hummus Recipe appeared first on Elizabeth Rider.

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Just Announced! The Total Wellness Summit

If you struggle to make a change in your life in some way but find yourself reverting back to your old habits, you’re not alone. This is a common thread among people around the world.

That’s why my good friend James Colquhoun of Food Matters &  FMTV is hosting The Total Wellness Summit 2019—and it’s 100% FREE for a limited time!

You’ll be able to watch 50+ expert interviews and 50+ inspirational documentary films, over 10 days that will help you to:

  • Detox your body easily and naturally
  • Reduce bloating & fatigue
  • Healing the gut and autoimmune conditions
  • Minimize stress to help you feel better
  • Naturally prevent & reverse chronic disease
  • Go deeper into the mind & body than you have
Click here to get free access (limited time).

The post Just Announced! The Total Wellness Summit appeared first on Elizabeth Rider.

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The Truth About Getting Enough Protein, Calcium, B-Vitamins & Nutrients (Podcast Interview)

A few months ago I had the pleasure of being one of the guest teachers & speaker in the Food Matters 10-Day Plant-Based Challenge, and I’m excited to tell you that Food Matters just made the interview public on their new podcast!

While I’m not 100% vegan and don’t label my eating habits, if you’ve spent any time on my blog you know that I love vegan recipes and believe that we can all benefit from more plant-based food.

James & I cover a TON of information in this episode, ranging from the truths about getting enough protein & calcium, to the best sources of other vitamins and minerals, to whether or not you need to count micro- and macronutrients. We also dispell common nutrition myths, discuss how our genealogy can affect how we assimilate food, and how to enjoy more plant-based foods.

In this interview with James & Elizabeth you will discover:
  • Importance of calcium, protein, B12, iron, folate – and the foods rich in them
  • High-quality supplements and where to find them
  • How eating real food keeps the vitamins working together in our bodies
  • How eating real food gives your body all that it needs
  • How to make better choices when buying pre-made food
  • Elizabeth’s take on whether or not soy is healthy
  • Genealogy and how that affects our individual diets
  • Myth Busters and how ads from large corporations have told us what to believe
  • How to set up your kitchen well and budget conscious to eat more whole foods
  • Making plant-based, fun recipes, and her go-to recipes


How to Listen—It’s Free:
Click play above to listen right here, or listen on iTunes or on your podcast app (look for Episode 11: The Truth About Getting Enough Protein and Calcium with Elizabeth Rider) or listen over on Food Matters.

From Food Matters: Elizabeth is a certified health coach, popular international food blogger, and plant-based expert. She loves making healthy delicious and easy. She has studied at Cornell University’s plant-based nutrition program and at the Institute for Integrative Nutrition, working to better understand just what it is our bodies need to truly be healthy and thriving. In this exclusive podcast interview, join Food Matters founder James Colquhoun as he chats with Elizabeth Rider about where to get protein, calcium, and other major nutrients when going plant-based.

Just Announced! The Total Wellness Summit

If you struggle to make a change in your life in some way but find yourself reverting back to your old habits, you’re not alone. This is a common thread among so many of us.

My good friend James Colquhoun of Food Matters &  FMTV is hosting The Total Wellness Summit 2019—and it’s 100% FREE for a limited time.

You’ll be able to watch 50+ expert interviews and 50+ inspirational documentary films, over 10 days that will help you to:

  • Detox your body easily and naturally
  • Reduce bloating & fatigue
  • Healing the gut and autoimmune conditions
  • Minimize stress to help you feel better
  • Naturally prevent & reverse chronic disease
  • Go deeper into the mind & body than you have
Click here to get free access (limited time).

Big thanks to James and the entire Food Matters team for having me on the podcast!

Happy Listening,

The post The Truth About Getting Enough Protein and Calcium (Podcast Interview) appeared first on Elizabeth Rider.

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