Roasted pumpkin or winter squash blended into hummus to mix things up whilst adding extra vegetable goodness. This recipe uses roasted pumpkin, which is easy to do, but you can use canned pumpkin puree if you like – the flavour and texture will vary depending on what pumpkin or squash you use.
Recipes with plant protein-rich ingredients. Examples of plant-based high protein foods include; quinoa, teff, millet, wild rice, oats, buckwheat, amaranth, sorghum, wheat, nuts, seeds, hemp seeds, peas, beans, lentils, legumes, soy, tofu & tempeh, broccoli, brussels, spinach, kale, mushrooms, nutritional yeast.
High fibre foods are an important part of a healthy digestive system. Whole grains, fruits, vegetables, nuts and seeds are high in fibre.
Anti-oxidant are phytonutrients that can help slow & prevent cellular damage from free radicals that can cause disease. Many plants contain anti-oxidants.
Recipes have ingredients that support our immune system and help our bodies to fight bacterial and viral infections. Foods high in antioxidants, vitamins and minerals support our immune functions. Food and herbs with anti-inflammatory, anti-fungal, anti-bacterial and anti-viral properties help our bodies fight infection and support our immune response.
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ROAST PUMPKIN in a preheated oven 400F | 200C, skin on & seeds removed. Cut into large wedges roast on a sheet pan for 25-35 mins until fork tender.
DRAIN + RINSE canned chickpeas in a colander.
ADD ALL ingredients into a food processor – blend to form a smooth paste IF too thick, add 2tbsp water or olive oil to get your desired consistency.
TASTE adjust to your preferences – especially spices & vinegar. Blend then TASTE, adjust.
STORE in the fridge covered.
*PUMPKIN – used 1 can pumpkin puree and no water. Adjust spices to your taste.
SWAP PUMPKIN for WINTER SQUASH – kabocha, acorn, buttercup, butternut, honey nut.
SPICES – adjust to your taste. Pumpkin can be quite earthy, so you might want to add a little more vinegar & spices to brighten the flavour; tahini adds more of a nutty flavour.
SWAP chickpeas for canned cannellini or white beans.
ADD FRESH HERBS – like thyme, rosemary, parsley, chives – all finely chopped