Tasty Tip #2

How about a homemade healthy snack?  Try some hummus.  Cut up your favorite vegetables into sticks or use whole-wheat pita wedges, for dipping.  My favorite hummus dipper is carrots and cucumbers.  Bell peppers are also delicious.  Want a meat free sandwich?  Stuff a whole wheat pita with your favorite veggies and hummus.

These common ingredients in hummus offer numerous health benefits.

The chickpeas offer protein, fiber, and iron. 

The olive oil slows digestion which stabilizes blood sugars. 

Tahini contains unsaturated fat, is high in protein and is a
great source of calcium.

Garlic and lemon juice are filled with antioxidants that reduce oxidative stress in the body.  They also work to improve immune function and fight bacteria and viruses.

Here's an easy guilt-free hummus recipe

Ingredients

1 1⁄2 c cooked or canned chickpeas, rinsed

1⁄4 c nonfat plain yogurt

1 T chopped parsleyt

1 t minced garlic

1⁄4 t ground cumin

1⁄4 t ground cayenne pepper

1⁄4 c fresh-squeezed lemon juice

Instructions

In a food processor, combine the chickpeas, yogurt, parsley, garlic, cumin, cayenne pepper, and lemon juice. Process until well blended. Use immediately or refrigerate for up to 3 days. Serve with broccoli, jicama, celery, red and yellow peppers, raw green beans.

Spiced Red-Pepper Hummus

Ingredients

4 clv garlic, unpeeled

1⁄3 c fresh parsley leaves, packed

15 oz canned chickpeas (garbanzos), rinsed and drained

1 c jarred roasted red peppers, rinsed and drained

6   pitted oil-cured black olives

2 tbsp tahini

2 tbsp fresh lemon juice

1 tbsp mild cayenne pepper sauce, such as Frank's Red Hot or Texas Pete

Instructions

Place the garlic in a small dish (or custard cup). Add enough water to just cover the garlic (about 3 tablespoons). Cover the dish with plastic wrap and microwave for 1 minute at full power; discard water.

When cool enough to handle, squeeze the garlic into the food processor. Add parsley and process until chopped. Add chickpeas, red peppers, olives, tahini, lemon juice, and pepper sauce. Blend until smooth. Serve with pita triangles and raw vegetable sticks.