This is an update to a post I previously posted.
In the quest to prevent and manage this complex disease, many people turn to various strategies, including dietary choices. Nutrition for cancer survivors is a vital aspect of recovery and long-term well-being. In this post, we will explore the nutritional aspects of cancer prevention with a specific focus on the incredible benefits of a Beet and Basil Hummus recipe. This delicious concoction not only incorporates the vibrant flavors of hummus and basil (one of the best cancer fighting herbs!) but also features the cancer-fighting potential of beets.
I'm Mary Johnson, an integrative oncology dietitian. Today I'll shares insights and a nutritious recipe as a powerful snack for cancer prevention. Making informed dietary choices can significantly impact one's overall health. Prefer a video? I will introduce the Beet and Basil Hummus recipe—a tasty way to embrace a cancer-preventive diet here on my YouTube channel: https://youtu.be/jdbqDeMQiDM
The Beet and Basil Hummus Recipe
Ingredients
Before diving into the detailed preparation steps, let's take a quick look at the nutritious ingredients that make up this cancer-fighting Beet and Basil Hummus:
1. 2 Medium Beets: These vibrant root vegetables provide a rich source of antioxidants, vitamins, and minerals, making them essential for a well-rounded cancer prevention diet.
2. ½ Cup Dried or 1 15 oz Can of Garbanzo Beans: Garbanzo beans, also known as chickpeas, are packed with protein and fiber, contributing to satiety and overall health.
3. ¼ Cup Tahini: Made from sesame seeds, tahini adds a creamy texture and a dose of healthy fats to the hummus.
4. ¼ Cup Walnuts: Walnuts are a great source of omega-3 fatty acids and add a delightful crunch to the recipe.
5. 1 Tablespoon Olive Oil:Olive oil is renowned for its heart-healthy monounsaturated fats and is a staple in Mediterranean diets known for their cancer-fighting properties.
6. 8-10 Basil Leaves or 1 ½ Teaspoons of Dried Basil: Basil adds a burst of flavor and offers potential anticancer effects due to its high concentration of phytochemicals.
7. 3 Cloves of Garlic: Garlic is not only a flavor enhancer but also a source of allicin, a compound known for its potential cancer prevention benefits.
8. Up to ¼ Cup Water Retained from Cooking Beans: This water helps achieve the desired consistency of the hummus.
9. Juice from 1 Medium Lemon (Approximately ¼ Cup): Lemons provide a zesty kick to the hummus and are rich in vitamin C, an antioxidant.
Directions
Now, let's walk through the step-by-step process of preparing this delicious and nutritious Beet and Basil Hummus:
Prepare Beans (if using dried beans)
1. Soak the garbanzo beans in a large bowl of water overnight, approximately 8 hours. This soaking process softens the beans and improves their digestibility.
2. After soaking, drain the water from the beans and simmer them for 1 hour. This cooking step ensures the beans are tender and fully cooked.
3. Following the cooking process, drain the beans, but be sure to retain approximately 1/4 cup of the water used for cooking. This reserved water will be crucial in achieving the desired hummus consistency.
OR If you have an instantpot you can prepare the garbanzos in roughly 30 minutes. The combination instantpot and air fryer are one of the kitchenr tools I recommend for survivors. Read more here: https://www.healingfoodforcancer.com/post/eating-to-thrive-kitchen-tools-for-the-best-diet-for-cancer-survivors
Prepare Beets (This could be done in an air fryer using the roasting function.)
1. Preheat your oven to 400 degrees Fahrenheit.
2. Thoroughly scrub the beets, but do not peel them. Keeping the skin intact preserves the nutrients within.
3. Wrap the beets in parchment paper, place them in the oven, and roast for approximately an hour, or until the beets are tender.
4. Once the roasted beets have cooled, you can easily remove the skin with your fingers under running water or using a potato peeler. This step reveals the vibrant, jewel-toned flesh beneath.
Prepare Hummus
With your beans and beets prepared, it's time to create this delightful Beet and Basil Hummus. Gather all the ingredients except the water retained from cooking the beans. Combine them in a blender or food processor. The Vitamix blender is another tool I recommend. https://www.healingfoodforcancer.com/post/eating-to-thrive-kitchen-tools-for-the-best-diet-for-cancer-survivors
Blend the ingredients until you achieve a smooth, creamy consistency, adding the reserved bean-cooking water as needed to reach the desired texture. The water will also enhance the hummus with the natural flavor of the beans.
Once your Beet and Basil Hummus is ready, chill it in the refrigerator for 1-2 hours, and it's ready to serve with peppers, broccoli, and carrots, This nutritious and delectable snack is not only a culinary delight but also a potent addition to your cancer prevention arsenal.
The Nutritional Powerhouse for Cancer Survivors: Beet and Basil Hummus
The Beet and Basil Hummus is a testament to the fact that cancer prevention can be both delicious and nutritious. Let's delve deeper into the nutritional benefits of this delectable recipe and understand how each ingredient plays a crucial role in promoting a cancer-free lifestyle.
Beets: A Vibrant Antioxidant
Beets are the star of this recipe, and for good reason. These ruby-red root vegetables are packed with antioxidants, particularly betalains, which have been studied for their potential to combat cancer by neutralizing harmful free radicals. Beets are also rich in folate, a B-vitamin that is important for DNA repair and synthesis, making them a valuable addition to a cancer prevention diet.
Garbanzo Beans (Chickpeas): A Protein and Fiber Powerhouse
Garbanzo beans, or chickpeas, provide the protein and fiber base for the hummus. Protein is essential for tissue repair, while fiber supports digestive health. Both elements contribute to overall well-being and help keep cancer at bay.
Tahini and Olive Oil: Heart-Healthy Fats
Tahini and olive oil add creaminess to the hummus and introduce heart-healthy monounsaturated fats. These fats have been linked to reduced inflammation and a lower risk of certain types of cancer.
Walnuts: A Source of Omega-3 Fatty Acids
Walnuts bring a dose of omega-3 fatty acids to the recipe. Omega-3s are known for their anti-inflammatory properties, and studies have suggested that they may help reduce the risk of certain cancers..
Basil: Bursting with Phytochemicals
Basil doesn't just enhance the flavor; it also brings a wealth of phytochemicals to the table. These compounds are believed to have various cancer-preventive properties, making basil a valuable addition to the Beet and Basil Hummus.
Garlic: The Allicin Advantage
Garlic is not only a flavor booster but also a source of allicin, a compound with potential cancer-fighting properties. Allicin is known for its antioxidant and antimicrobial effects, and it may play a role in cancer prevention.
Lemon: A Vitamin C Boost
Lemon juice not only adds a zesty tang but also provides a dose of vitamin C. This vitamin is a powerful antioxidant that may help protect against cancer by combating oxidative stress.
By incorporating this Beet and Basil Hummus into your diet, you not only treat your taste buds to a delightful experience but also equip your body with the tools it needs to fend off cancer. So, next time you wonder what foods to eat to protect against cancer, consider this delectable recipe as a tasty and nutritious option.
This article is for educational purposes only and is not intended to take the place of 1-on-1 individualized care. Please seek the advice of a registered dietitian to come up with an individualized plan that is right for you.
Always practice good food safety practices!
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