BASIC HUMMUS

Chickpeas, the main ingredient in hummus, are a great source of nutrients that can support mental health. Chickpeas are rich in folate, which plays a key role in the production of neurotransmitters like serotonin, dopamine, and norepinephrine. These neurotransmitters are important for regulating mood and emotions, and low levels of them have been linked to depression and anxiety.

In addition to folate, chickpeas are also a good source of other nutrients like iron, magnesium, and zinc, which have been linked to better mental health outcomes. For example, iron is important for the production of red blood cells and oxygen transport, and low iron levels have been associated with increased risk of depression and anxiety. Magnesium is involved in numerous biological processes, including the regulation of mood and anxiety, and zinc is important for cognitive function and memory.

Recipe for Hummus:

Ingredients:

• 1 can chickpeas (drained and rinsed)

• 2-3 cloves of garlic (minced)

• 1/4 cup tahini

• 2-3 tablespoons fresh lemon juice

• 1/4 cup extra virgin olive oil

• 1/2 teaspoon ground cumin

• 1/4 teaspoon salt

• Water (as needed for desired consistency)

Directions:

1. In a food processor, combine the chickpeas, garlic, tahini, lemon juice, olive oil, cumin, and salt.

2. Process until smooth.

3. If the hummus is too thick, gradually add water (1 tablespoon at a time) until the desired consistency is achieved.

4. Taste and adjust the seasoning if needed.

5. Serve with pita bread, crackers, or raw vegetables.

Benefits of Hummus:

1. Good source of protein and fiber - Chickpeas, the main ingredient in hummus, are a good source of both protein and fiber, which can help you feel full and satisfied after eating.

2. Heart-healthy fats - Tahini and olive oil, two ingredients in hummus, are rich in heart-healthy unsaturated fats that may help lower cholesterol levels and reduce the risk of heart disease.

3. Versatility - Hummus is a versatile dip that can be paired with many different foods, including pita bread, crackers, and vegetables. It can also be used as a spread on sandwiches or as a sauce for grilled meats.

4. Mental health benefits - Studies have shown that the consumption of chickpeas and other legumes may have mental health benefits, such as reducing symptoms of depression and anxiety. Hummus, therefore, may be a good addition to a healthy, well-rounded diet that supports mental well-being.

Hummus is a tasty and nutritious dip that can be enjoyed in many different ways. Its many health benefits make it a great addition to a healthy diet.