You can never go wrong with a dip alongside your veggies, tortilla, or bread. It’s a perfect serving with other munchies at your table. It is also vegan and happens to be super healthy too!
You will need the following ingredients:
- ½ cup cooked beets
- 1 clove garlic
- ½ cup butter beans or chickpeas
- ¼ tahini
- ½ lemon juice
- 2 tablespoons water
In a pan place the beetroots and fill it with water until it covers the beetroots. Squeeze a bit of lemon juice on top and leave to boil for 45 minutes to 1 hour.Remove the beets from the water and place them ina bowl of cold water. This will facilitate the peeling process. Peel the beetroots and then cut them into cubes.
In the blender: add ½ a cup of boiled beets, 1 clove of garlic, ½ a cup of chickpeas (or butter beans), ¼ a cup of tahini, squeeze half a lemon, add 2 tablespoons of water, and a pinch of salt and a pinch of pepper.
Blend the ingredients together until you achieve a smooth texture.
You can have it as a side dip to a number of options. For the health enthusiasts, enjoy it veggies like carrots and celery. They also taste great together.
If it’s a gathering or a party and you are serving crackers or tortillas, it is the perfect dip on the side.
This dip is a crowd lover! It’s for vegans, vegetarians, the health conscious, or anyone who just wants to enjoy an awesome dip.
There is no better way to learn about a culture than by its food. I have always found it fascinating how every dish tells a story, and the compilation of these stories are what make up a culture. Primitively, there were no cookbooks and the way people shared recipes was by passing it down from one generation to the other or by the exchange of recipes in neighborhoods.
A lot of factors can play a role in the formation of these recipes as a considerable number of countries were either colonized, occupied, or had foreign settlers on its ground.
This blog is inspired by Claudia Roden, a British cookbook writer. On her journey in collecting recipes, Roden became interested in the stories behind these recipes. Consequently, Roden was not only collecting recipes, she was also collecting stories. She described food as “an emotional baggage and stories”. She dives deeper into the historical background of food recipes, dating back to as far as the 13th medieval century around the Mediterranean area.
Watch her Ted Talk here .
The Mediterranean Cuisine
The Mediterranean cuisine can be divided into three culinary regions: Eastern Mediterranean, Southern Europe, and North Africa. Distinction between the mentioned areas can be made on the basis of history, religion, geography, and ethnicity. However, one thing the countries falling Mediterranean region have in common is their occupiers, climate and produce.
These cuisines share some similarities in their dishes, mainly as a result of their placement on the borders of the Mediterranean Sea and their shared climate.
The Mediterranean diet is rich in fruits and vegetables and this can be explained due to is suitable hot climate for agriculture. It is also rich in animal derivatives like yogurt and cheese primarily from smaller animals like goats rather than cows which the rocky terrain nature of the Mediterranean does not support its being. Being placed next to the sea, it is definite that our diet is bountiful in seafood being an easily obtained source of protein.
Finally, the one commonly and internationally used ingredients: he olive oil. The dominant number of olive trees in the region makes the Mediterranean an excellent source of olive oil for cooking, an ingredient also widely used in their dishes.
Having their commonalities, there are certainly some aspects that distinguish one country from the other. For instance, Italy is an ideal example of how its history formed the dishes widely common today. Italy was an agricultural country up until World War II. It was also divided into two structures: landlords and peasants.
The crop was equally shared by both, which led to the abundance of peasant food and a few nobility dishes enjoyed by the landlords. This explains today’s Italian cuisine which is based on country food.
In Spain, on the other hand, food is a sensitive topic to people. It reconnects to the controversy of whether Spain is of Arab or Roman origins. It dates back to the Muslim occupation were Christian kings had to fight for their land and hence the claim that Spain is Roman.
How does this relate to food?
According to research on the History of Food in Spain. The origin of food is Muslim and Jewish. As people were converting to Christianity back in the early 16th century, they carried with them their methods and way in cooking. It shows in the way they cook pork nowadays: rubbed in cumin, just how it was done with lamb.
Finally, we speak of our country, Lebanon. The Lebanese are also influenced by their neighbors and occupiers, and therefore the development of the Lebanese cuisine. The neighboring countries around Lebanon were the Levant: Palestine, Syria, and Jordan.
As for the occupiers they were mainly the French and the Ottomans. Lebanon was occupied by the Ottomans for more than 400 years, and has brought many of its dishes to today’s Lebanese cuisine. Some to mention are: baklava, the Turkish coffee, and meat stuffed vegetables. During the French occupation, Lebanon adopted the French recipes for desserts like the: custard flan and croissant. We even added our own twist to it by initiating the zaatar croissant.
A recipe isn’t just a list of ingredients with instructions to them. They hold a story, they reflect a culture, they tell the historical background of a country, and to some they inflict emotions.
Quinoa is known for its various nutritional benefits. It has been widely acknowledged among health enthusiasts as a super food. It is also a great side dish and a better replacement to rice. Quinoa has two times the amount of protein per cup, less and better quality of carbs, and more fiber.
Cooking quinoa is also simple. Now let’s get into the recipe. The ingredients for this recipe are pretty self-evident, you will need:
- 1 cup of quinoa: your choice of white, red, or mixed.
- Any liquid: Chicken, meat, vegetable broth or plain water.
Below are the instructions on how to cook quinoa on stove.
- In a strainer, place one cup of quinoa and rub it thoroughly to ensure it is washed and clean. Let the quinoa drain aside.
- It’s a simple 2:1 ratio. For every cup of quinoa add 2 cups of liquid (be it water or any type of broth desired). If you wish to cook quinoa in a rice cooker, the water to quinoa ratio remains the same. In the pan, add 2 cups of liquid to 1 cup of dry quinoa.
- Bring the quinoa and water to boil for 15-20 minutes in a low to medium heat. Cooking time may vary depending on your choice of rice cooker versus a simple stove. If you choose a rice cooker, opt for the lower end of the time range.
You now have your cooked quinoa ready to be enjoyed and packed with nutritional benefits.
Nutrition Facts of Quinoa
One cup of 185 grams of cooked quinoa beats any carb substitute in terms of its nutritious richness:
One cup of cooked quinoa contains 222 kcal.
As for its macronutrients: there are 39 grams of carbs per cup, accounting to 22% per serving. The type of carb in quinoa is complex and so classifying it as a complex carbohydrate. Complex carbs are your optimal choice of carbs.
They are high in fibers and keep you full for longer as they take more time to be digested.
There are 8 grams of protein in one cup of quinoa, a comparably high amount of protein placed next to its substitutes like rice and corn.
Finally, it is remarkably low in fat as well contributing to less than 2% or 3.5 grams in one cup, and only 0.42 is of saturated fat. Saturated fat, is what we call the “bad” fat and is recommended to be consumed in little amounts in our diets.
Quinoa is great for our health, and it’s easy to cook.
- In a strainer, place one cup of quinoa and rub it thoroughly to ensure it is washed and clean.
- It’s a simple 2:1 ratio. For every cup of quinoa add 2 cups of liquid.
- Bring the quinoa and water to boil for 15-20 minutes in a low to medium heat.
Not only is smoked salmon absolutely delicious, it is also packed with so many nutritional benefits and can be enjoyed on toast as a meal, a side dish, or as an appetizer.
Salmon is known for its richness in omega-3 fatty acids.This particular fat is essential, meaning that you need to take this nutrient from your diet and that your body cannot create it on its own. It is also rich in protein, vitamin B, and it’s good for brain health.
Healthline outlined the benefits salmon carries. You can read more about it here.
Now, back to its deliciousness and how best it can be enjoyed. These are some of the most common and easy smoked salmon recipes. They are especially great for students, moms, or anyone on a busy schedule looking for an enjoyable meal that is easy to prepare, yet packed with flavor and nutritionally dense.
The simplest way to enjoy smoked salmon is on toast. Your meal, appetizers or side dish can take no more than 10 minutes, it requires no cooking, no mess, and it will earn you the love of the crowd. You will just need to shop for a number of the ingredients mentioned below.
- Enjoy it with cream cheese
On toast, have a slice of salmon on a bed of spread rich cream cheese. It’s as simple as that. You may also squeeze half a lemon on top and munch on pickles on the side.
- Serve it with mashed avocados
Cut a quarter of an avocado to thin slices, and put it on top of the salmon, also on toast. What’s special about this one is that you will be receiving double the nutritional benefit from both the avocado and salmon as both are rich in good fats.
- Upgrade your average egg toast
Toast + eggs + salmon= a perfectly balanced meal! It has all you need from your daily nutrients: carbs, protein, and good fats. You can have the eggs your way: scrambled, boiled, sunny side up, poached, you name it! You can also add some avocados to it. It’s the perfect breakfast and a great meal to be enjoyed with your loved ones.
Easy smoked salmon recipes mentioned above are perfect for on the go meals. It will take you very minimal time and a the same time it will ensure you eat a hearty and healthy dish.
Summary: Smoked salmon is a superfood! It’s delicious, nutritious, and can be enjoyed in many ways. On toast, it’s perfect with cream cheese, avocados or eggs.