If you’re an avid hummus eater like me, there may be times when you fancy something a little different. Not that I’m off hummus – I don’t think that could every happen! After all, hummus comes in all shades, like my roasted squash and harrisa hummus or startling pink beetroot hummus. But, as the saying goes, a change is as good as a rest; this super tasty dip definitely hits the spot.
It’s fair to ask ‘what’s the point in trying something new if I love what I already have?’. For a start, it’s good to experiment, as otherwise you might be missing out! Apart from that, it’s all about variety, both for the nutrients we need for our body but also to keep our microbiome happy. They love a smorgasbord of different types of fibre. The more we eat, the more diverse the microbiome becomes, which in turn supports our health.
I’ve read a lot of amazing research about the microbiome whilst writing my new book Healing From the Inside Out. One of the things that really stood out was the fragility of some colonies of microbes. Some might be described as fussy eaters as they prefer specific types of fibre. Providing these on a regular basis helps them to thrive. But avoiding them for even a few days can have a negative impact and they essentially starve to death.
That may sound a little dramatic, but at least 5 generations of microbes, if not more, turn over in just 24 human hours (often more!). It doesn’t take long for them to be impacted by the food we eat. So rather than lose them, it’s best we feed them.
This then comes back to variety. As our human ancestors evolved, they ate many different plants in just one day and hundreds during the year. Compare this to current times when on average people eat just 5 different plants a day – some even less. This has a direct negative impact on microbiome make up. Plus, it must be so boring eating the same limited diet every day!
Anyone who has taken my Eat Well Live Well course can tell you I’ve been banging on about eating 30 plants a week for years! That messaging is now becoming stronger, often used to market certain products that claim to include 30 plants in one serving. Whilst this might be a good solution for a small minority with eating challenges, there’s a much cheaper, every day option – just eat the damn plants 😉. And why stop at 30? That’s not a limit, just a suggestion. The more we manage to eat in a week, the greater the diversity in our microbiome.
Eating a variety of plants provides more than just fibre. There’s all the macro and micro nutrients that nourish our bodies, as well as the powerful phytonutrients. This includes polyphenols, a group of compounds that microbes love to munch on as much as fibre. Phytonutrients also have powerful anti-inflammatory anti-oxidant effects in the body – the more you eat, the better you feel. Even eating the same food but in a different colour makes a difference. So if you’ve eaten red bell peppers already, choose yellow or orange instead.
Let’s go back to this white bean, roasted garlic and thyme dip. Whilst the ingredients are simple, it offers up a selection of complex fermentable fibres and prebiotic fibres, anti-inflammatory compounds, essential oils, polyphenols and – most importantly – it tastes fab!
This recipe makes 4-6 portions (depending on how you use it) and can be stored in the fridge for up to 4 days. The dip can be used in many ways too:
- Served with crudities
- On toast
- In a sandwich
- On top of a baked potato
- Stirred into cooked pasta as a sauce (if you add a little dairy-free milk)
- Drizzled over roasted vegetables
If you are following a low histamine diet, you can still make this recipe by soaking and pre-cooking cannellini beans instead of tinned beans. You might also want to make half the amount so you can consume it within 24 hours or so (the longer it’s stored, the higher the histamine levels). If you can’t tolerate lemon, then apple cider vinegar is an option.
I hope you enjoy this tasty white bean, roasted garlic and thyme dip as much as I do. Let me know what you think.
White bean, roasted garlic and thyme dip
Ingredients
Equipment
Method
- Drain the beans and rinse well under running water.
- Pick the thyme leaves off the woody stems and roughly chop. Peel the roasted garlic cloves, discarding the skin.
- Place all the ingredients except for garnishes into a food processor and blend to smooth.
- Taste and add more salt, pepper or lemon as needed.
- Transfer to a small bowl and keep in the fridge. Garnish with extra EVOO and thyme leaves before serving.
Published by