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Posts Tagged ‘hummus’

traditional chickpea hummus

Hummus is a chickpea-based dip and spread that is a staple food and popular appetizer in many Middle Eastern nations such as Syria, Lebanon, Egypt, Saudi Arabia and Israel. Today, according to the USDA, hummus is growing in popularity in the United States, too! This trend is driven by consumer demand for healthier snacks and gluten-free products.

Chickpeas, also known as garbanzo beans, are naturally gluten-free; high in fiber, folate and protein; and they contain nutrients such as iron, calcium and magnesium.  Consequently, hummus provides more nutrients, more healthy fat and less unhealthy fat than many traditional American dips and spreads. The protein, healthy fat and fiber it contains can help you feel full, which can help with weight control. These nutrients can also help prevent heart disease and stabilize blood sugar. However, portion control is important with hummus, as the calories from the healthy fat it contains may add up quickly. A two-tablespoon portion of hummus contains about 70 calories. Hummus sold at the grocery store may contain large quantities of added sodium, too.

Luckily, hummus is not difficult to make at home. Classic hummus contains chickpeas, olive oil, tahini (a sesame paste), lemon juice and spices. For additional flavor or color, try including fresh herbs or vegetables such as roasted red peppers, sun dried tomatoes, beets, edamame or artichoke hearts in your own personal recipe. Mash the ingredients with a fork or puree them in a food processor to obtain a dip-like or spreadable consistency. hummus plate with celery sticks and crackers

If you don’t have tahini at home, can’t find it in your local grocery store or simply don’t like its flavor, try this easy hummus recipe that utilizes plain, non-fat yogurt in its place.

Serve hummus with whole grain pita chips, wedges or crackers, or fresh cut vegetables like cucumber slices, carrot and celery sticks, bell pepper spears, grape tomatoes, or broccoli and cauliflower florets. You can also spread hummus on your favorite sandwich or wrap, or use it in place of mayonnaise in making a tasty tuna salad. Need more inspiration? Check out this list of 10 Ways to Enjoy Hummus!

Sources:

Fruits & Veggies More Matters. Chickpeas (Garbanzo Beans): Nutrition, Selection & Storage. https://www.fruitsandveggiesmorematters.org/chickpeas-garbanzo-beans

Fruits & Veggies More Matters. Top 10 Ways to Enjoy Hummus. https://www.fruitsandveggiesmorematters.org/top-10-ways-to-enjoy-hummus/

Goldstein, J. Hummus. The Nutrition Source, Harvard T.H. Chan School of Public Health.  https://www.hsph.harvard.edu/nutritionsource/hummus/

Gottfried, S. (2018). Is Hummus Actually Healthy? Here’s What the Experts Say. Time Health. http://time.com/5331376/is-hummus-actually-healthy-heres-what-the-experts-say/

Spend Smart. Eat Smart. After-School Hummus. Iowa State University Extension and Outreach. https://spendsmart.extension.iastate.edu/recipe/after-school-hummus/

USDA Economic Research Service (2017). Pulses Production Expanding as Consumers Cultivate a Taste for U.S. Lentils and Chickpeas. https://www.ers.usda.gov/amber-waves/2017/januaryfebruary/pulses-production-expanding-as-consumers-cultivate-a-taste-for-us-lentils-and-chickpeas/

Written by: Jenny Lobb, Family and Consumer Sciences Educator, Ohio State University Extension, Franklin County, lobb.3@osu.edu

Reviewed by: Misty Harmon, Family and Consumer Sciences Educator, Ohio State University Extension, Perry County, harmon.416@osu.edu

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Veggie Snack Ideas

Healthy Veggie Snacks

Fall is a great time to enjoy picnics, pot luck dinners or tailgating parties with friends and family.  Instead of fixing a traditional high fat food items, look for a healthy and tasty alternative. Here are some healthy ideas to try.

  • Start with fresh vegetables and fruits.  Serve cut up veggies with low-fat dips.
  • Fruit kabob (fresh fruit cut up and put on a skewer) with a yogurt dip make a pretty and tasty treat.
  • Serve Chili with extra beans for additional fiber and use extra lean ground beef or lean ground turkey to reduce fat content.

Love your traditional recipe?  Make your favorite tailgate recipe a little healthier with these simple changes: substitute reduced-fat cheese, fat-free sour cream, less meat in your dip, or serve them with whole grain chips or crackers.

Three recipes are included for your eating pleasure:

  • Try Hummus and pita chips or whole grain crackers.
  • Make a Marinated Broccoli salad for a high vitamin, lower calorie treat.
  • Try Cowboy (or Cowgirl) Caviar for a delicious dip with whole grain tortilla chips or crackers.

 Hummus

 Ingredients:

  • 2 cloves garlic, peeled and crushed
  • 2  tablespoons olive oil
  • 1 (15 ounce) can garbanzo beans, drained, liquid reserved
  • 1 tablespoon sesame seeds, 2 tablespoons Tahini, or 2 tablespoons peanut butter
  • 2 tablespoons lemon juice
  • Salt and pepper to taste
  • Optional – 1/8 teaspoon red pepper or ½ teaspoon cumin (to taste)

Directions:

Place garbanzo beans in a blender or food processor with approximately 1 tablespoon reserved liquid. Process until smooth. Mix in the garlic, olive oil, sesame seeds, salt and pepper. Blend to desired consistency, increasing the amount of reserved garbanzo bean liquid as desired.  Chill in refrigerator until served; serve with whole wheat pita chips, whole wheat tortillas, or fresh veggies.

Keeps for 5 days refrigerated.

Marinated Broccoli Salad

Ingredients:                                             

4 cups broccoli florets

4 medium carrots, thinly sliced

2 small onions, sliced and separated in rings

1 can (2 ¼ oz.) sliced ripe olives, drained

1 jar (2 oz.) diced pimentos, drained

1 bottle (8 oz.) light Italian Salad Dressing

¾ cups chopped walnuts

Directions:

1.  Wash hands and assemble clean equipment.

2.  In a bowl, combine the broccoli, carrots, onions, olives and pimentos.  Add dressing and toss to coat.

3.  Cover and refrigerate for at least 4 hours.  Just before serving stir in walnuts.

Makes 8 servings.

Nutrient Analysis, per serving: 145 calories, 10 g. carbohydrates, 4 g. protein, 11 g. fat, Cholesterol 2 mg., 4 g. fiber, Sodium 321 mg.

Bean Salad

Cowboy Caviar

Ingredients:

  • 1 (15-ounce) can kidney beans, drained
  • 1 (15-ounce) can black beans, drained
  • 1 (15-ounce) can corn, drained
  • 1 (15-ounce) can crushed tomatoes or 2 medium tomatoes chopped
  • 1 (4-ounce) can chopped green chiles, drained or small green pepper chopped
  • ¼ cup onion, finely chopped
  • 3 limes juiced (optional)
  • 1 tablespoon vegetable oil or ¼ cup low-fat Italian Dressing
  • Salt and pepper to taste

Directions:

1. Mix kidney beans, black beans, corn, tomatoes, chilies, and onion in a large bowl.

2. Add lime juice, oil, salt, and pepper; toss gently to combine.

3. Serve alone or with tortilla chips

Makes: 16 (½ cup) servings

Nutrient Analysis per ½ cup serving: 90 calories, 1.5 grams of fat, 0 Cholesterol, 260 mg of sodium, 17 grams of Carbohydrate, 5 grams Dietary Fiber, 4 grams of Protein.

Sources:

Eating Smart – Being Active, Expanded Food and Nutrition Education Program, Ohio State University Extension.

Cooking for a Life Time, The University of Georgia College of Family and Consumer Sciences, Cooperative Extension, http://www.fcs.uga.edu/ext/food/

Adapted from – SHS Wellness Programs, Utah Valley University, http://www.uvu.edu/wellnessed/nutrition/healthy_options_recipes.html

Broccoli salad photo credit- http://blog.preventcancer.org

Writer:  Michelle Treber, Family and Consumer Sciences Educator, Pickaway County, Heart of Ohio EERA, treber.1@osu.edu

Reviewers:  Dana Brown, Family and Consumer Sciences Educator, Morrow County, Heart of Ohio EERA, brown.4643@osu.edu
Lisa Barlage, Family and Consumer Sciences Educator, Ross and Vinton Counties, Ohio Valley EERA, barlage.7@osu.edu

 

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It is time for Memorial Day picnics, graduation parties and summertime.   Most of us have familiar recipes that we fix for these occassions.  Now is a good time to try a new healthy recipe for your special occassion.

A fresh fruit bowl is easy to fix and loved by many.  Select fruits that are in season and make sure you have a variety of colors to make your beautiful fruit bowl.  Garnish with fresh herbs such as mint or lavendar.   fresh_fruit_salad-1.jpg image by Tiara_PerkinsVisit your local farmer’s market for berries or other fruits that are grown in your area.  If adding apples or bananas to your mix, dip in orange juice to keep them from turning brown.

Appetizers and dips are favorites for these special occassions.   Remember to keep your dips refrigerated until serving time.  Allow at least an hour or two for the flavors to blend.   Place your dip in a small bowl and nestle it in a slightly larger bowl of ice to keep it cold.  Vegetables such as carrots, celery, cucumbers, zucchini and whole grain crackers are great dippers for this dill dip.

Creamy Dill Dip

Serving Size: 2 Tablespoons
Yield: 16 servings

Ingredients:
1 cup sour cream, nonfat
1 cup yogurt, nonfat plain
2 Tablespoons dried dill

Instructions:

1. Put the sour cream, yogurt, and dill in a medium bowl. Stir together.

2. Store the dip in a covered container if you don’t plan to eat it right away.

3. Keep the dip in the fridge until you serve it.

Notes: Serve with cucumber slices. If you want a creamy salad dressing, add a few tablespoons of water to the dip.

Source:
The Pennsylvania Nutrition Education Program
Pennsylvania Nutrition Education Program, available at SNAP-ED Connection Recipe Finder.  www.recipefinder.nal.usda.gov

Try the Fiesta Hummus Dip for your next picnic or party.  Have fun with your summertime parties and try a new recipe!

Fiesta Hummus

Yield: 6 servings

Serving Size: 1/4 cup

Calories 120

Total Fat 3 g

Sodium 330 mg

Total Carbohydrate 18 g

Dietary Fiber 3 g

Sugars 2 g

Protein 5 g

Ingredients:1 can garbanzo beans
1/2 teaspoon cumin
1/4 teaspoon salt
dash cayenne pepper
2 garlic cloves, minced
1/2 cup plain, non-fat yogurt
1 Tablespoon lime juice
1 Tablespoon sesame oil
1-2 finely chopped jalapeno peppers
2 Tablespoons chopped cilantro

Instructions:
1. Drain and mash garbanzo beans in blender, food processor or
with fork. Add remaining ingredients.2. Blend until smooth. Chill one hour or overnight. Serve on crackers or tortilla chips. Promptly refrigerate leftovers.

Source:
Oregon State University
http://oregonstate.edu/dept/kbrec/sites/default/files/documents/health/Fiesta_Hummus.pdf

Available at SNAP-ED Connection Recipe Finder.  www.recipefinder.nal.usda.gov

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