Thursday, September 3, 2026

Easy Hummus

 



1 ½ cups cooked chickpeas 

¼ cup fresh lemon juice, from 1 large lemon 

¼ cup well-stirred tahini (try our tahini recipe)

1 small garlic clove, minced

2 Tbsp extra-virgin olive oil, plus more for serving 

½ tsp ground cumin

Sea salt to taste

2-3 Tbsp cold water 

Dash ground paprika, sumac, or Za’atar for serving



Whip the tahini and lemon juice: In the bowl of a food processor, (or try making in the Vitamix) combine the tahini and lemon juice and process for 1 minute. Scrape the sides and bottom of the bowl, then process for 30 seconds more. This extra time helps “whip” or “cream” the tahini, making the hummus smooth and creamy.

Add olive oil and spices: Add the olive oil, minced garlic, cumin, and ½ teaspoon of sea salt to the whipped tahini and lemon juice. Process for 30 seconds, scrape the sides and bottom of the bowl, and then process for another 30 seconds or until well blended.


Add the chickpeas: Add half of the chickpeas to the food processor and process for 1 minute. Scrape the sides and bottom of the bowl, then add the remaining chickpeas and process them until thick and relatively smooth, 1 to 2 minutes.


Thin with water: The hummus will likely be too thick and still have tiny bits of chickpea. To fix this, slowly add 2 to 3 tablespoons of cold water with the food processor turned on until you reach the perfect consistency.

To finish: Taste and adjust as needed with more salt or lemon. Serve with a drizzle of olive oil and a sprinkle of paprika, sumac, or Za’atar over the top.


NOTES:

  • Storing: Store hummus in an airtight container and refrigerate for up to one week. Freeze it, covered with a thin layer of olive oil, for up to one month.
  • Chickpeas: Use canned chickpeas or home-cooked chickpeas for this recipe. Here is how we cook dried chickpeas.
  • Hummus without tahini: For the best hummus, which rivals our favorite store brands, use tahini. However, a chickpea puree without it is still quite delicious. Just add more olive oil. Another option is to use natural, unsweetened, creamy peanut butter in its place.
  • If you like garlicky hummus: Increase the garlic by a clove or use roasted garlic.
  • Aquafaba for fluffy hummus: This is the thick, starchy liquid in a can of beans (or the bean cooking liquid). You can use this instead of water in the last step of the recipe. Instead of plain water, add a splash of aquafaba at the end. As it whips, it creates an incredibly light and airy texture. Taste your aquafaba first. If it’s too salty, use less salt when making the recipe above.
  • Tahini and lemon juice are not creaming: Depending on your food processor, the blade might not come into contact with the tahini and lemon juice. You need to increase the amount of liquid in the food processor, so add the olive oil. If they still do not cream, add a tablespoon of cold water.
  • Blender: A food processor is best for making hummus, but a high-powered blender will work. Be sure to scrape the sides down a few extra times as you make it.

Saturday, August 22, 2026

Salmon from Frozen *****

 Very good.  I didn't use a sauce, but I used the salmon seasoning recipe with smoked paprika, garlic powder, onion powder, oregano, cumin, and sea salt.  Delicious and so easy!




  • 4 (4-6 oz.) salmon fillets
  • 2 tsp olive oil 
  • Sea salt and other seasonings or sauces

  • Preheat the oven to 450°F.
  • Rinse frozen fish under cold running water to remove any ice crystals.  Pat dry.
  • Arrange the salmon in a single layer on a rimmed baking sheet. Brush lightly with oil on all sides and sprinkle with salt and any other seasonings.
  • Bake for 4-5 minutes. Remove from the oven and add any sauce.
  • Continue to bake until the salmon is hot and flaky in the center, 8-12 more minutes. If your sauce is getting too brown, cover the salmon loosely with foil. Thicker fillets may need a few extra minutes to cook through.

Salmon Seasoning Recipe

 



  • 1 tsp smoked paprika 
  • 1 tsp garlic powder
  • ½ tsp onion powder
  • ½ tsp dried oregano
  • ½ tsp sea salt 
  • ¼ tsp ground cumin

Sunday, August 2, 2026

Instant Pot Dried Beans *****

I made a half recipe of black beans.  Excellent! 





  • 1 pound (2 cups) dried beans, rinsed and sorted 
  • 8 cups water
  • 1 bay leaf
  • 1 medium onion, sliced
  • 2 tsp sea salt

Saturday, August 1, 2026

Lentil Soup - to try

 




LENTIL SOUP


Lots of requests for this recipe, it’s delicious


•1/2-lb rinsed lentils
•1/2-cup chopped onions
•1-carrot chopped
•1-celery stalk chopped
•1-medium red potato diced (opt)
•4-garlic cloves chopped
•1-quart of chicken or vegetable stock
•1-cup water
•1-tsp salt
•Extra virgin olive oil

In a large pot heat 1/4 cup of olive oil.  When it is shimmering add the onions, carrots, celery, garlic, potatoes and sauté for about 5 minutes.


Add the stock, water and bring to a boil, lower to a low simmer stir in the lentils cover the pot cook for 10 minutes


Remove the lid, stir, and cook uncovered until the lentils are done. Make sure this is still on a low heat.


After 20 minutes check to see if the lentils are tender they do cook quickly about 20-30 minutes


A
dd salt to taste.


The longer you let this sit the thicker it will get. You can add more stock or water if reheating. I like it thick.


❤️Daniel Mancini on Instagram

Sunday, July 19, 2026

Top Prebiotic Foods

 


Prebiotics are mainly found in plant-based foods, particularly those rich in dietary fibers like inulin, pectin, and resistant starches

  • Vegetables & Roots: Chicory root, asparagus, Savoy cabbage, jicama, dandelion greens, konjac root
  • Alliums: Garlic, onions, shallots, leeks
  • Fruits: Apples, berries
  • Grains & Seeds: Oats, flaxseeds, chia seeds, almonds
  • Legumes: Chickpeas, lentils, black beans, kidney beans, green peas
  • Fermented Dairy: Yogurt, kefir
  • Other: Cocoa/dark chocolate, seaweed

BLE Guidelines




BREAKFAST

1 Protein
1 Grain
1 Fruit

LUNCH
1 Protein
6oz vegetables 
1 Fruit
1 Fat

DINNER
1 Protein
14oz vegetables 
1 Fat


The 2Ooz daily vegetables can be split evenly to 10oz for lunch and 10oz for dinner