Bone-Building Twist on Hummus: Broccoli-Based Recipe with Tahiniand Nutrient Dense
Here is a nutrient-dense dish that can be served in many ways! Use this Broccoli Hummus as a dip with a variety of rainbow vegetables, use it as a spread in a lettuce wrap, add some vinegar and turn it into a salad dressing, serve it over a poke bowl, add it to a bowl of zoodles…
What is Broccoli Hummus made of?
This dish combines nutrient-dense broccoli with bone-building tahini. We add in all sorts of delicious spices with lemon juice to produce a delicious flavor!
How to make Broccoli Hummus
This is a super quick and easy dish. First, we peel the broccoli stems just to make them a bit more tender. Then, we add everything to a food processor and blend until smooth. That’s it! Just have some crispy veggies or a lettuce wrap ready, and you can have a meal in minutes.
How do These Ingredients Help with Hormone Balancing?
Broccoli contains phytonutrients like DIM, diindolylmethane, and sulforaphane which support hormone synthesis and help regulate hormone availability. DIM converts to indole-3-carbinol which aids in detoxification and provides anti-cancer, anti-inflammatory, and antioxidant effects. Broccoli is also high in vitamin C, vitamin K, and folate. These vitamins are important for immune health, bone health, and tissue and cell growth and function.
Broccoli is also rich in potassium, manganese, and iron which play significant roles in hormone health and overall well-being. Potassium supports the regulation of hormone secretion. Manganese acts as a cofactor for various enzymes involved in hormone production, including those responsible for thyroid hormone synthesis. It also plays a role in antioxidant defense, helping to protect against oxidative stress.
Adequate iron levels are necessary for hormone synthesis, healthy energy levels, and brain function. Iron deficiency can lead to disruptions in hormone balance and impair overall health. Together, these minerals contribute to proper hormone metabolism, nerve function, blood pressure regulation, antioxidant defense, and oxygen transport, all of which are vital for hormone health and overall physiological well-being.
Tahini is a delicious and nutritious seed butter made from sesame seeds. Sesame seeds are known for their anti-inflammatory, antioxidant, and anti-cancer properties, thanks to their high concentration of lignans, a type of phytoestrogen that can help regulate estrogen levels and lower the risk of breast cancer and osteoporosis. Sesame seeds are also a great source of essential vitamins and minerals, such as calcium, magnesium, and zinc, which support bone health and boost the immune system.
Lemon juice has anti-inflammatory and antimicrobial properties. With its high content of vitamin C, lemon juice can help reduce inflammation and improve blood lipid levels. Lemon juice can help to inhibit the growth of harmful bacteria and viruses, potentially helping to prevent infections. The antioxidant compounds in lemon juice can help to reduce oxidative stress and promote overall health and wellbeing.
Garlic is known for its potent antioxidant, anti-inflammatory, and antimicrobial properties. The herb is abundant in sulfur-containing compounds such as allicin and diallyl disulfide, which are responsible for its unique aroma and medicinal qualities. These compounds help to combat inflammation, improve heart health, and even have anticancer effects.
Cumin has antioxidant, anti-inflammatory, and antimicrobial properties. Cumin contains essential oils, phenols, and flavonoids, which help reduce the risk of chronic diseases. Cumin's anti-inflammatory properties are beneficial in balancing hormones, promote healthy digestion by reducing inflammation in the gut, and foster the growth of beneficial gut bacteria. Cumin also aids in regulating blood sugar levels leading to improved insulin sensitivity which is vital to hormone health.
Paprika is packed with antioxidants, such as carotenoids, which offer protection against chronic diseases and oxidative damage. Paprika has antimicrobial and anti-inflammatory properties. It is a good source of several essential vitamins and minerals, including potassium, vitamin E, and vitamin A. Paprika's bioactive compounds, such as polyphenols and capsaicin, have anti-inflammatory and antimicrobial properties, and paprika consumption has been linked to improved cardiovascular health by lowering blood pressure and cholesterol levels.
Sea salt plays a role in supporting hormonal health due to its mineral content, including essential electrolytes like sodium, magnesium, and potassium, which are crucial for proper adrenal function and hormone regulation.
Broccoli Hummus
Ingredients:
- 2 cups broccoli – stalks or florets or both may be used
- 6 tablespoons tahini
- 4 tablespoons lemon juice
- 1 clove garlic
- 1/2 teaspoon cumin, ground
- 1/2 teaspoon paprika
- 1/2 teaspoon sea salt
Directions:
1. Peel the outer skin of the broccoli stalks, if using them.
2. Place all ingredients in a food processor and process until smooth.
This recipe can be made with a variety of greens in place of or in addition to the broccoli.
Feel free to experiment with the ingredients and post your comments below.
This recipe is adapted from Greens: Your Key to Vibrant Health from Dr. Ritamarie’s Empowered Self-Care Lab. For more recipes like this…
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