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Kitchen Hack: Make Hummus in 3 Easy Steps

Kitchen Hack: Make Hummus in 3 Easy Steps

Hummus is one of the healthiest party dips out there. Chickpeas (aka garbanzo beans) are packed with fiber, while protein-rich tahini (sesame seed paste) is bursting with mind-blowing super vitamins and minerals such as calcium, potassium, vitamin E and vitamins B1, B3, B5, and B15.  Add some zesty garlic, lemon juice, olive oil  and salt, and you have a taste sensation – perfect with potato chips, carrot sticks or any kind of bread!

East Coast Mum lifehack: Make hummus

    But did you know that you can make your own hummus for a fraction of the supermarket price?  With this kitchen hack, you can make hummus in 3 easy steps: just blend, transfer and garnish. Nothing could be easier, and nothing will impress your guests more than when you claim you have just  “whipped up” a batch of smooth, healthy, zesty hummus.

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    You need only 6 simple ingredients:

    1. 1 clove garlic
    2. 1 can chickpeas, drained (reserve a few for garnish)
    3. 1 lemon, squeezed
    4. 2 tablespoons tahini (sesame seed paste)
    5. 2 tablespoons olive oil
    6. salt and pepper
    East Coast Mum lifehack: How to make hummus: immersion blender
      These blenders are amazing: every kitchen should have one!

       

      You will also use a hand blender, sometimes called an immersion blender (see photo above), a mixing bowl or cup (most hand blenders come with a large smoothie-style cup, or a bowl as above), a fancy dish and a spatula (if you have one).

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      Ready? Here are your three steps:

      1. Blend Your Ingredients

      Using your blender, whizz up all the ingredients, garlic first. As you blend, feel free to add a little extra water, or some extra olive oil, until you get a smooth paste.  Don’t be nervous: hummus is really forgiving if your quantities are not exact. Don’t forget to add salt!

      East Coast Mum lifehack: how to make hummus
        Garlic-hack: To avoid harsh garlic-breath, take the soft, green “dragon’s tongue” out of the middle of the garlic clove before using.

         

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        East Coast Mum lifehack: how to make hummus
          Chickpea-hack: tinned chickpeas are just as nutritional as dried and soaked chickpeas. Keep a few cans in your cupboard at all times.
          East Coast Mum lifehack: make hummus
            Olive oil is a must-have for any kitchen hacker. Make sure you have a bottle on standby at all times.
            Lemon with leaves
              Lemon-hack: to get more juice from a lemon, squeeze it at room temperature
              East Coast Mum lifehack
                Tahini-hack: store the unopened jar upside-down. This will displace the oil. Stir before using.
                East Coast Mum lifehack: how to make hummus
                  Don’t forget to add salt! Pepper is optional.

                  2. Transfer the Hummus

                  Using the spatula (or a spoon), transfer the hummus from the blending bowl into your best fancy dish- or your Mom’s fancy dish, or your roommate’s fancy dish. Anything that’s not an ashtray, basically.

                  3. Garnish the Hummus

                  Garnish with a big swig of olive oil (to be authentic, you can put a little olive oil pond right in the middle of the hummus), plus a few of the chickpeas you reserved. If you forgot to reserve the chickpeas, don’t worry! You can also garnish your hummus with some green stuff: parsley, cilantro – or even a celery sprig! Finally, sprinkle with a shake of spice. Paprika is best.

                  East Coast Mum lifehack: How to make Hummus

                    Hack Your Own Hummus

                    Once you have mastered the basic hummus, why not experiment with different flavors? Add chili sauce or Thai sweet chili sauce for some extra kick. Or how about a jar of sun-dried tomatoes or roasted red peppers for a Southern flavor? Add harissa paste and lemon zest for a Moroccan boost, and for an Indian flavor, try cumin, turmeric or curry powder.  Some recipes recommend adding pesto and flat-leaf parsley for an Italian taste, or avocado and lime for a Mexican hummus-fiesta. You can see a few more ideas here.

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                    Did you find it super-easy to make hummus using this recipe?  Let us know!

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                    Last Updated on May 22, 2019

                    10 Simple Morning Exercises That Will Make You Feel Great All Day

                    10 Simple Morning Exercises That Will Make You Feel Great All Day

                    There are lots of studies that show if you do some exercise in the morning, you will be in a better mood all day long. You will have more energy and you will certainly be a better colleague, friend or partner.

                    One psychologist at Duke University has researched the effects of exercise on depressed patients and he has come to the conclusion that exercise has a definite role in treating this condition and has an important role in preventing people from relapsing.[1] According to the New York Times, scientists have now established that exercise also boosts your brain power.[2]

                    In addition, there are studies from the Appalachian State University which show that blood pressure can be reduced by doing regular morning exercise.[3]

                    Here are 10 simple morning exercises that will help you feel great the whole day long. You can include some of them in your morning exercise routine or do them all at home without having to enrol in a gym. Consult your doctor before starting any form of exercise routine if you are new to this.

                    1. Cat Camel Stretch

                    Stretching exercises are useful for muscle toning and also preventing arthritis. They can either be dynamic or static.

                    Dynamic ones such as the cat camel stretch, are particularly useful for doing other exercises in the morning. They are also beneficial at other times of the day, especially after long periods of sedentary work. This one is great for spinal flexibility and is a good warm up exercise.

                    Kneel down on all fours. Start by rounding your back just like a camel so that your head will try to meet your pelvis. This is the camel position. Then lower and lift your head so that your lower back is arched. This is the cat position. Do these movements slowly and smoothly. About 4 or 5 times.

                    Here’s a video to guide you through:

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                    2. Go for a Walk or a Run

                    This is better done outside so that you can connect with nature but running inside on a treadmill is almost as good. You can time yourself and increase length and time according to your fitness program.

                    Always have new goals to reach. Start with brisk walking and work up to running. At my age, I am still walking!

                    The health benefits are considerable. You can build stronger bones and you can help to maintain your weight.

                    Also, you are helping your heart to stay healthy and keeping your blood pressure low.

                    Learn more about the benefits of running here: 8 Benefits of Running 5 Minutes Every Day You Didn’t Know

                    3. Jumping Jacks

                    Michelle Obama is a great fan of this exercise and has become “Jumper in Chief.”[4] They are great for cardiovascular health and also for toning muscles especially the calves and the deltoids.

                    Stand with feet together. Jump while spreading your arms and legs. Return to first position and keep going! You can start with doing these for 1 minute and then gradually build up to the number you are comfortable with. Here’s how:

                    4. Abductor Side Lifts

                    Watch the video below to see how to do this exercise. These muscles are important because you use them everyday to run, get into the car or onto and off a bicycle. They are very important also for your core stability and prevent the pelvis from tilting.[5]

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                    Do about 10 to 15 raises for each side like this:

                    5. Balancing Table Pose

                    This is a classic yoga pose. It benefits the spine, balance, memory and concentration.

                    Start with the table pose (hands and knees). Breathe in before starting each movement. As you exhale, raise your left leg parallel to the floor as you raise the right arm, also parallel to the floor. Breathe in as you lower arm and leg. Repeat for the other side. 10 repetitions on each side is a good starting point.

                    ablab

                      6. Leg Squats

                      Not just legs are involved but also hips and knees.

                      Stand with your feet a bit further out from your hips. Arms are out in front of you. Then lower yourself as if you wanted to sit down until you reach a 90 degree angle. You can go down further if you want to. Then return to the starting position. Repeat 15 times for 2 sets for beginners.

                      The benefits are that these exercises help with knee stability and can benefit the leg muscles such as quadriceps, hamstrings and calves.[6]

                      7. Push Ups

                      You start lying down (face down) but with your body held up at arm’s length. Your hands should be in line with your shoulders. Breathe in as you lower your body. That is fairly easy. Now, as you exhale, you have to get back up to the starting position.

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                      An easier version to start with is to bend your legs at the knees so you do not have to lift your whole body.

                      Beginners may take up to a month to be able to do 100 push ups so you will have to start with a very small number and gradually increase it.

                      This exercise is great for strengthening the chest, shoulders and the triceps. It is a great strengthening exercise for many muscle groups. In fact, most muscles from the toes to the shoulders are being used.

                      8. Bicycle Crunches

                      There are numerous crunch exercises targeting the abs. The bicycle crunch is a variation where you work more muscle groups. Aim for 15 to 20 reps to start off with.

                      Watch the video to see how this is done correctly:

                      9. Lunges

                      Stand with feet shoulder width apart. Place your hand on your hips. Take one giant step forward with the right leg. Make sure the knee does not go too far forward, that is, past your toes. The left knee will go down to almost floor level. Alternate the legs as you go on.

                      Try to do a set of between 8 and 12 reps for each leg. It is important to allow for a day of rest, so this exercise should be done on alternate days, especially if you are using weights.

                      This exercise is great for strengthening and toning the quadriceps, glutes and hamstrings.

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                      10. Bicep Curls

                      You can do this sitting down so if you spend a lot of time on the phone, this is a great exercise to do.

                      Choose suitable dumbbells or another household object that you can easily hold. Sit down with the dumbbell in your hand. You need to sit forward a bit so that your triceps can lean on your thigh to give you support.

                      Then bring the weighted arm up to shoulder length and then down again. Exhale as you lift the weight and inhale as you lower it.

                      Here’re some important notes before you start doing this exercise:

                      Try to do one or two sets of about ten repetitions for each arm and then switch arms.

                      These exercises are really useful for toning the arm muscles.[7] In addition, they can strengthen and tone the brachioradialis muscle located in the forearm. These are the muscles we use to pick up things when we flex the arm at the elbow so we use these muscles countless times a day.

                      You may have to build in a rest day for the heavier exercises, numbers 6–10. On the rest days, you can do gentler stretching exercises and also some walking or running.

                      Morning exercise is not only a great mood booster, but will help you keep your weight down and also sleep better![8] Start including one or some of these exercises in your morning routine!

                      More Articles About Exercises for Beginners

                      Featured photo credit: Unsplash via unsplash.com

                      Reference

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