Monday, April 18, 2016

[Healthy_Recipes_For_Diabetic_Friends] Carrot Tarragon Hummus - 17.6g Carbs, 2.6g Fiber, 4.7g Sugar


Carrot Tarragon Hummus - 17.6g Carbs, 2.6g Fiber, 4.7g Sugar

Makes: 2 cups

2 cups raw cashews
8 medium carrots
1/2 Tbsp olive oil PLUS 1 Tbsp
1/2 Tbsp butter
2-3 garlic cloves, smashed, skins removed and minced
1 Tbsp chopped fresh tarragon
Salt and pepper, to taste
1 Tbsp white wine vinegar

The night before making the hummus, cover the cashews with water in a medium bowl and soak overnight.

Use a knife or food processor to slice carrots into 1/4-inch rounds.

Heat the 1/2 tablespoon oil and butter in a large, heavy-bottomed sauté pan. Add the carrots and sauté until they just begin to soften, 5-7 minutes. Add the garlic and tarragon, and salt and pepper to taste. Sauté until fragrant. Add ⅓ cup water to the pan, cover and cook on medium-low heat for about 10-15 minutes, or until completely tender. Cool.

Meanwhile, make the cashew butter. Drain the cashews and place in a powerful blender (like a Vitamix) or food processor. Add a pinch or two of salt. Start on low speed, if using a Vitamix, use the tamper and push down the cashews (if you are using a food-processor, you will have to start and stop the processor, perhaps to give it a rest, and move the nuts back into the blade). Keep blending until the nuts have released their oils, and the mixture is thick and perfectly smooth. Remove from the blender and measure out 1/2 cup of cashew butter (save rest for another use; it lasts about 4-5 days in an airtight container stored in the refrigerator).

Return the 1/2 cup of cashew butter and the carrots to the blender with the vinegar and remaining 1 tablespoon olive oil. Blend until smooth. Adjust seasoning with salt and pepper to taste. Serve at room temperature on Crusty Toasts.

To make vegan: use coconut oil or avocado oil in place of the olive oil-butter mixture.

Nutrition From:
Salt omitted!
Makes: 2 cups
Servings: 8
Serving Size: 102 g
Nutrition per Serving: 253 Calories, 173 Calories from Fat, 19.2g Total Fat, 4g Saturated Fat, 0g Trans Fat, 2mg Cholesterol, 53mg Sodium, 400mg Potassium, 17.6g Total Carbs, 2.6g Dietary Fiber, 4.7g Sugars, 5.8g Protein
Vitamin A 204% - Vitamin C 7% - Calcium 4% - Iron 13%
Nutrition Grade: B+

Good points:
    Very low in cholesterol
    Low in sodium
    Very high in vitamin A


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