Lactation Recipes: Roasted Carrot and White Bean Hummus
I think the humble hummus has officially charmed its way into the American snacking consciousness at this point. We've all had it. Most of us have probably made it at home. A few of us bring it to every potluck. You know who you are. Let's face it. Hummus is a mama's dream. Quick and easy, versatile, packed with nutrition, and tasty.
Carrots, a lesser known galactagogue, are loaded with Vitamin A. It turns out Vitamin A is critical for infant development. In fact, one of the reasons colostrum, baby's first milk, is considered "liquid gold" is because it is three times richer in Vitamin A and ten times richer in beta carotene. Why? Vitamin A is responsible for building baby's healthy immune system and enabling proper growth. And it just so happens a breastfeeding mama's diet directly impacts the amount of Vitamin A in her milk supply. What we took from this cautionary tale: Eat More Carrots! Now, with a lactogenic twist, this roasted carrot white bean hummus is a breastfeeding mama's dream. Ingredients:
3-4 large carrots, peeled and cut into chunks
1 can white beans, drained
1/4 cup tahini, well-stirred
1/8 cup extra-virgin olive oil, plus oil for drizzling
2 cloves garlic, peeled (dial back garlic if desired)
Salt and freshly ground black pepper to taste
1/4 tablespoon each of ground cumin, smoked paprika, and turmeric (plus a sprinkling of paprika for garnish if desired)
Juice of 1 lemon (more as needed to taste)
Top with chopped fresh dill for garnish.
Preheat oven to 450. Toss carrots with olive oil, salt & pepper. Place in a small roasting pan or spread out in a single layer on a baking sheet. Roast in oven until carrots are tender and have begun browning, about 20 minutes.
While the carrots are roasting, combine white beans, tahini, olive oil, garlic, salt, pepper and lemon juice in a food processor and puree until smooth. Taste and adjust salt and lemon juice to taste.
Once carrots have finished roasting and have cooled for a few minutes, add them to the food processor and pulse until hummus comes together. Taste and adjust seasoning, transfer to serving platter. Garnish with drizzled olive oil, then paprika, then chopped dill. Serve warm or at room temperature with pita bread, crackers, or raw veggies. Easily serves 10 as an appetizer.
Variations:Roasted Carrot and Red Pepper Hummus Roast 2-3 large red bell peppers, peel and de-seed. Puree and combine with hummus alongside roasted carrots. Roasted Garlic and Carrot Hummus Instead of adding the garlic in raw, increase to 4-5 cloves (or more!) and roast them alongside carrots. Classic Curried Chickpea Hummus with Roasted Carrots Sub chickpeas for white beans and use your favorite curry powder in place of cumin, paprika, and turmeric.
Find more incredible lactation recipes in our new cookbook
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