Experience Nutrition

Category: Way 5: Plant Protein

A New View of Healthy Eating: Awesome Hummus for Super Bowl
by Melanie Albert, Nutrition and food expert, author and speaker. Founder & CEO Experience Nutrition Group, LLC.

Super Bowl 50 is tomorrow, so today is the perfect day to make your own healthy Super Bowl Hummus.

I’ve been active with 5 Super Bowls over the last few years with Super Bowl logo healthy lifestyle products, catering at the Super Bowl VIP Tailgate in Tampa and Miami, and 2011 Official Health & Wellness Partner of the NFL Alumni with 9 events with nutrition education and catering with NFL Alumni and Hall of Fame Players Golf Classic.

I’m excited to share with you the same recipe we made for the Super Bowl XLIV VIP Tailgate Party for the Super Bowl in Miami. Now, you can make it, too.

Melanie Albet, Getting set for Super Bowl XLIV VIP Tailgate Party

Simple Ingredients
- 2 cups cooked chickpeas (garbanzo beans)
- 1/3 cup chickpea water
- 3 TBSP tahini (sesame seed paste or sesame seeds)
- 3 cloves garlic
- 2 TBSP fresh lemon juice
- 1/4 tsp black pepper
- 1/8 tsp cumin seeds, ground
- 1/8 tsp coriander seeds, grounds (seeds from cilantro)
Hummus: Ingredients into food processor

Simple Steps
- Place all ingredients into high speed blender (such as Vitamix) or food processor
- Blend until smooth
- After the hummus has been blended, taste and add any more of the ingredients to your taste.
Get Creative with Your Own Hummus
Once you have learned how to make this basic hummus, experiment and intuitively create your own versions of hummus.
- Interesting extras. Add any of the following and blend again: Cilantro, dill, sautéed onions and garlic, sun-dried tomatoes or olives. Remember, you can make hummus with any kind of beans.
- Different beans. Try making hummus with black beans, navy beans or a combination of your favorite beans.
- Tahini or sesame seeds. Experiment with pre-made tahini or hand-grind your own sesame seeds in a mortar and pestle.
- World flavors. Experiment with different herbs and spices. Make a Mediterranean hummus with basil, oregano and marjoram, roasted red peppers, olives and capers. Try a Mexican hummus with chili powder, coriander, garlic and fresh Jalapeno peppers and cilantro. Make an Indian version with cumin, cardamom, cinnamon and ginger.
Excerpt from “A New View of Healthy Eating” book to be launched April 2016. Join our e-newsletter list for recipes, simple healthy culinary techniques, intuitive cooking, nutrition tips, mindful eating and self care. www.EXPNutrition.com

A New View of Healthy Eating: Hummus Recipe
February 6, 2016
A New View of Healthy Eating: Simply Sprout Beans

by Melanie Albert, Nutrition and food expert, author and speaker, Founder & CEO Experience Nutrition Group, LLC, Phoenix, AZ
A New View of Healthy Eating: Today’s Motivational Card

Simply Sprout Beans

A New View of Healthy Eating: Try mung beans

Awesome First Sprouting Experience. It was a year ago when I really started to sprout beans, while taking the Professional Plant-based Culinary Course with Rouxbe. I was in Florida visiting my parents and we decided to experiment with all kinds of organic beans (mung, adzuki, green lentils) and a few seeds (sunflower and broccoli). We ended up sprouting about 12 quart jars of beans in a week and harvested so much we shared with neighbors.

First bean and seed Sprouting Experience: Exceeded our expectations.

Popular Mung Beans. Today, our focus is mung beans, which are the most widely eaten sprout on our planet. The sprouting process releases dormant enzymes that make the beans more easily digestible and in some cases, even more nutritious.

Eat Mung Beans Raw or Cooked. Mung beans, a great plant-protein, are very easy and fun to sprout, and can be eaten raw or cooked. Raw mung beans add a nice crunch on top a salad, avocado salsa, or hummus. And can be cooked for added protein in a veggie stir-fry or soup, and have been used in many Chinese dishes for centuries.

6 Simple Steps to Sprout Mung Beans
1. Soak ¼ cup mung beans in a few cups of water for 8-12 hours out of direct sunlight
2. Rinse beans and place them in a wide mouth quart Mason jar with a wire lid
3. Rinse beans with water 2-4 times a day
4. After each rinsing, rest jar on a slant, so any extra water can drain
5. Harvest beans 2-5 days
6. Enjoy raw or cooked!

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December 16, 2015
Experience Nutrition: Hemp Seed Tomato Tabouli Healthy Recipe
by Melanie Albert, Nutrition & Food Expert, Integrative Nutrition Health Coach, Whole Food Cooking Instructor Southwest Institute of Healing Arts, Founder & CEO, Experience Nutrition.
Refreshing and full of flavor tabouli salad. Gluten-free and created with good fat, omega-3 rich hemp seeds. This tabouli is especially refreshing with farmers’ market fresh heirloom tomatoes, and can be prepared with a rainbow of tomatoes. Hemp seeds are a nice alternative to the typical bulgur wheat in tabouli, for those of us who are sensitive to gluten or have Celiac disease.

Hemp Seed Tomato Tabouli

Ingredients
- 2 bunches of parsley
- ¼ cup fresh mint
- ½ cup hemp seeds
- 1 large tomato, diced
- ¼ cup fresh lemon juice
- 2 TBSP organic extra virgin olive oil
- 2 TBSP green onions, chopped
- 1 tsp sea salt
Experience Nutrition: Hemp Seed Tomato Tabouli: Fresh Ingredients

Simple Steps
- Place parsley and mint in food processor and pulse several times until well chopped
- Transfer to a mixing bowl and add the hemp seeds, tomato, lemon juice, olive oil, onion, and salt
- Toss and serve
- Enjoy!
Experience Nutrition: Hemp Seed Tabouli: Simple Steps

Create your own Hemp Seed Tomato Tabouli and share your dish with us on Facebook.
November 14, 2015
Experience Nutrition: Super Simple Organic Hummus Recipe: Just like the hummus we served at the Super Bowl VIP Tailgate Party
By Melanie Albert, Founder & CEO, Experience Nutrition Group, LLC, Phoenix, AZ. Nutrition and food expert, author and speaker. Integrative Nutrition Health Coach, Holistic Nutrition and Whole Food Cooking Instructor at Southwest Institute of Healing Arts.
Make EXPERIENCE NUTRITION Super Simple Organic Hummus

I’m excited to share with you the same hummus recipe we made a few years ago at the Super Bowl XLIV VIP Tailgate Party for the Super Bowl in Miami. Now, you can make it, too. Scroll down for a fun behind the scene photo from the VIP Tailgate Party.

Super Simple Organic Hummus

EXPERIENCE NUTRITION Organic Hummus Recipe

Step 1: Blend all ingredients in Vitamix or food processor, until smooth
- 2 cups cooked chickpeas (garbanzo beans)
  • 1 cup cooked garbanzo beans (soak beans overnight, cook for about 1.5 hours with 1/2 strip kombu seaweed for tenderizing. If you do not have time to cook your own garbanzo beans, use a can of beans, such as Eden Organic Garbanzo Beans that have been cooked with kombu
- 1/3 cup chickpea water
- 3 tablespoons tahini (sesame seed paste or sesame seeds)
- 3 cloves garlic
- 2 TBSP fresh lemon juice
- 1/4 tsp black pepper
- 1/8 tsp cumin (grind fresh cumin seeds)
- 1/8 tsp coriander (grind the seeds from cilantro)
Step 2: After the hummus has been blended, taste and add any more of the ingredients to your taste.

Step 3: Add any of the following and blend again: Cilantro, dill, sautéed onions and garlic, sun-dried tomatoes or olives. Remember, you can make hummus with any kind of beans.

Step 4: Experiment with your own hummus creations. Once you know how to make this basic hummus, try making it with black beans or navy beans or a combination of your favorite beans.

Step 5: Practice Intuitive Cooking Experience and share your cooking experiences, including hummus, with us on our Facebook page: www.facebook.com/experience.nutrition.now

Melanie Albert’s book, Enjoy Food & Life, is available as an e-book on www.EXPNutrition.com and you can join her on Twitter @NutritionAuthor She is available for speaking engagements, cooking workshops and retreats.

Melanie Albert at Super Bowl VIP Tailgate, Super Bowl 2008 in Miami.
October 18, 2015
Experience Nutrition: Organic Chia Seed Pudding

By Melanie Albert, Nutrition & Wellness Expert, Author, Speaker, Founder & CEO Experience Nutrition, Instructor Holistic Nutrition Conscious Eating and Whole Food S.O.U.L. Food at Southwest Institute of Healing Arts.
Chia seeds are the rage today! But some of us remember when they were the green hair that grew on our Chia Pets when we were kids. Who knew that decades later we’d be eating them!

Chia seeds come from a flowering plant in the mint family that’s native to Mexico and Guatemala, and history suggests it was a very important food crop for the Aztecs.

Top 5 Benefits of Chia Seeds
• Good fats. Chia seeds, like hemp seeds and flax seeds are a great ALA omega-3 healthy-fat rich seed, which is important for brain health and reduction of inflammation in the body.
• High in protein. Great source of protein for vegetarians and vegans
• Stabilize blood sugar. Important for diabetics
• Improve heart health. According to the Cleveland Clinic, chia seeds have been shown to improve blood pressure in diabetics, and may also increase healthy cholesterol, whil lowering total, bad LDL and triglyceride cholesterol
• Good source of calcium. 18% or the recommended daily intake for calcium.

EXPERIENCE NUTRITION TM Organic Chia Pudding Recipe

EXPERIENCE NUTRITION Organic Chia Seed Pudding

Ingredients
• 1/3 cup chia seeds
• 1 cup soy milk (or coconut water)
• 2 chopped bananas
• 1 tsp vanilla
• 1-2 Medjool dates, if you desire more sweetness
• Berries, nuts and seeds for toppings

Simple Steps
• Mix chia seeds, vanilla and dates into the soy milk or coconut water
• Fold in the bananas
• Refrigerate for at least 4 hours (or overnight)
• Enjoy for breakfast, snack, or dessert with your favorite berries, nuts and seeds

Share your Chia Pudding creations on our Facebook page: www.facebook.com/experience.nutrition.now

May 25, 2015
Experience Nutrition: 9 Ways 90 Days: Top 10 Super Bowl Healthy Recipes: 8: Hemp Seed Energy Balls
Try this simple, quick snack for an energy boost, full of protein and omega-3 rich nuts. Enjoy these during your Super Bowl party!
Experience Nutrition: 9 Ways 90 Days: Top 10 Super Bowl Healthy Recipes: 8 Hemp Seed Energy Balls

Ingredients
- 1 cup fresh or soaked dried organic Medjool dates
- 1/2 cup almonds
- ½ cup hemp seeds
- 1/8 cup chia seeds
- 3 TBS cocao powder
Simple Steps
- Take seeds out of dates
- Place dates, hemp seeds, almonds and chia seeds in high speed blender
- Mix on high for about a minute until the mixture becomes soft and warm
- Roll the mixture into small balls
- Roll the balls into hemp seeds
- Roll a few of the balls into cocao powder and hand mix it into the balls
Enjoy!

Share your Hemp Seed Energy Balls on our Facebook page, www.facebook.com/9Ways90Days Top 10 photos this weekend will win a free e-book, “Enjoy Food & Life,” featuring nutrition tips and recipes by former NFL players.
February 1, 2015
Experience Nutrition: 9 Ways 90 Days: Top 10 Super Bowl Healthy Recipes: 2: Organic Hummus
by Melanie Albert, Nutrition Expert, Author & Speaker, Founder & CEO Experience Nutrition, Integrative Nutrition Health Coach, Holistic Nutrition Instructor, Southwest Institute of Healing Arts
This is the same recipe we made for the Super Bowl XLIV Tailgate Party for the Super Bowl in Miami. Now, you can make it, too.

Experience Nutrition: 9 Ways 90 Days: Top 10 Super Bowl Healthy Recipes: 2 Organic Hummus

Blend all ingredients in Vitamix or food processor, until smooth
- 2 cups cooked or canned chickpeas (garbanzo beans) or 1 can Eden organic garbanzo beans with kombu
  If you have time, 1 cup cooked garbanzo beans (soak beans overnight, cook for about 50 minutes with ½ strip kombu seaweed)
- 1/3 cup chickpea water
- 3 tablespoons tahini (sesame seed paste or sesame seeds)
- 3 cloves garlic
- 2 TBS fresh lemon juice
- ¼ tsp black pepper
- 1/8 tsp cumin
- 1/8 tsp coriander (seeds from cilantro)
After the hummus has been blended, taste and add any more of the ingredients to your taste.
Add any of the following and blend again: Cilantro, dill, sautéed onions and garlic, sun-dried tomatoes or olives. Remember, you can make hummus with any kind of beans. Once you know how to make this basic hummus, try making it with black beans or navy beans.

Enjoy!

Share your Super Bowl Hummus Photos with us on Facebook: www.facebook.com/9ways90days. Top 10 photos this weekend win free download of new book, “Enjoy Food & Life” featuring nutrition tips and recipes by former NFL players.
January 31, 2015
9 Ways 90 Days: Hummus Recipe, Just like the hummus we served at the Super Bowl XLIV in Miami
by Melanie Albert, Nutrition & Wellness Expert, Author, Speaker, Founder & CEO Experience Nutrition
Excerpt from book, “Enjoy Food & Life, 9 Ways 90 Days Step-by-step action plan for healthy eating & living.”

9 Ways 90 Days Organic Hummus Recipe: Just like Super Bowl VIP Party in Miami

This is the same recipe we made for the Super Bowl XLIV Tailgate Party for the Super Bowl in Miami. Now, you can make it, too.

Blend all ingredients in Vitamix or food processor, until smooth
- 2 cups cooked or canned chickpeas (garbanzo beans)
- 1 can Eden organic garbanzo beans with kombu
- Or, If you have time, 1 cup cooked garbanzo beans (soak beans overnight, cook for about 50 minutes with ½ strip kombu seaweed)
- 1/3 cup chickpea water
- 3 tablespoons tahini (sesame seed paste or sesame seeds)
- 3 cloves garlic
- 2 TBS fresh lemon juice
- ¼ tsp black pepper
- 1/8 tsp cumin
- 1/8 tsp coriander (seeds from cilantro)
After the hummus has been blended, taste and add any more of the ingredients to your taste.

Add any of the following and blend again: Cilantro, dill, sautéed onions and garlic, sun-dried tomatoes or olives. Remember, you can make hummus with any kind of beans. Once you know how to make this basic hummus, try making it with black beans or navy beans.

Make your own delicious, simple hummus and enjoy the Super Bowl today!
February 2, 2014
9 Ways 90 Days: Why Protein is Essential
By Melanie Albert, Nutrition and Wellness Expert, Author and Speaker, Founder & CEO Experience Nutrition

Excerpt from book, “Enjoy Food & Life. 9 Ways 90 Days step-by-step action plan for healthy eating and living.”

No Meat for 25 Years. I stopped eating red meat 30 years ago because my body could not digest it. I was a runner and felt like the meat made me sluggish. Then 18 years ago when my Mom was diagnosed with breast cancer, I learned about antibiotics in poultry and stopped eating chicken and turkey, which I loved at the time. My family was worried for years that I was not eating enough protein, but while I was studying at the Institute for Integrative Nutrition, I learned so much about good plant protein, and now I’m honestly not worried about eating enough protein. Today, I love educating people about good sources of plant protein, including beans, whole grains and even some vegetables.

9 Ways 90 Days: Protein is Essential

Why Protein is Essential
- It is a macro-nutrition, which we must eat every day, with very meal
- Builds and repairs tissues
- Makes enzymes, hormones and other body chemicals
How Much Protein Do We Need?
- About 25% of our daily diet should come from protein
- Eat protein at every meal
- Average serving size of protein should fit in the palm of your hand
Why Protein is Important for Athletes
- Stimulates metabolism
- Improves muscle mass and recovery
- Reduces body fat
Tips for Post Workout Meals for Athletes
- Eat soon after intense exercise
- Eat approximately 50% protein with good carbs, and minimal fat
Action. Visit us on Facebook and share: Based on your knowledge of protein, right now, which and how much protein-rich foods do you eat in a typical week?
January 26, 2014
9 Ways 90 Days: Organic Chia Pudding Recipe
By Melanie Albert, Nutrition & Wellness Expert, Author, Speaker, Founder & CEO Experience Nutrition

Chia seeds are the rage today! But some of us remember when they were the green hair that grew on our Chia Pets when we were kids. Who knew that decades later we’d be eating them!

Chia seeds come from a flowering plant in the mint family that’s native to Mexico and Guatemala, and history suggests it was a very important food crop for the Aztecs.

Benefits of Chia Seeds
- Good fats. Chia seeds, like hemp seeds and flax seeds are a great ALA omega-3 healthy-fat rich seed, which is important for brain health and reduction of inflammation in the body.
- High in protein. Great source of protein for vegetarians and vegans
- Stabilize blood sugar. Important for diabetics
- Improve heart health. According to the Cleveland Clinic, chia seeds have been shown to improve blood pressure in diabetics, and may also increase healthy cholesterol, while lowering total, bad LDL and triglyceride cholesterol
- Good source of calcium. 18% or the recommended daily intake for calcium.
9 Ways 90 Days Organic Chia Pudding Recipe

9 Ways 90 Days Chia Seed Pudding

Ingredients
- 1/3 cup chia seeds
- 1 cup soy milk
- 2 chopped bananas
- 1 tsp vanilla
- 1 Medjool date, if you desire more sweetness
- Berries, nuts and seeds for toppings
Simple Steps
- Mix chia seeds, vanilla and date into the soy milk
- Fold in the bananas
- Refrigerate for at least 4 hours (or overnight)
- Enjoy for breakfast, snack, or dessert with your favorite berries, nuts and seeds
Post your Chia Pudding creations on our Facebook page!
January 15, 2014
9 Ways 90 Days Recipe: Organic Lentil Soup with Greens
by Melanie Albert, Nutrition Expert & Author, Founder & CEO Experience Nutrition

Excerpt from book, “Enjoy Food & Life. 9 Ways 90 Days Step-by-step action plan for healthy eating and living”

This process of cooking soup gives us the foundation for making any type of bean soup. To make quick, delicious soups you will use a mix-and-match of beans, veggies and greens.

•       Beans: protein, fiber, vitamins, minerals

•       Any roots: Carrots, sweet potatoes, parsnip, and/or turnips

•       Whole grains: Brown rice, Quinoa

•       Greens: Kale, collards

Ingredients
- 1 cup lentils
- 3-4 carrots and/or sweet potatoes
- 2-3 cloves garlic
- 1 onion or 5-6 green onions
- 3-4 celery stalks
- 2 TBS organic extra virgin olive oil
- 5” strip of kombu seaweed (Seaweed is high in minerals and improves digestibility of beans)
- 1 cup brown rice
- 4-5 cups water
- 1/2 tsp cumin
- 1 tsp black pepper
- 1/2 bunch kale
Simple Steps
- Saute carrots, garlic, onions and celery with extra virgin olive oil
- Add about 6 cups water to pot
- Wash lentils and add to pot
- Add brown rice
- Add kombu to pot (to tenderize the beans)
- Add cumin and black pepper
- Bring to a boil
- Skim off foam
- Cook at moderate-low heat for about 30 minutes
- Sprinkle chopped kale to top of soup and cook 5 more minutes
Your Action

Cook and enjoy a basic home-made lentil soup. Visit us on Facebook and share a photo and what you used in your soup:

Beans__________________

Roots__________________

Whole grains_____________

Greens__________________
January 3, 2014