Healthy Hummus Recipe

Healthy Hummus Recipe

I love hummus.. do you? Hummus not only tastes great, but it's packed with protein, healthy fats and soluble fibre - making it a super-food in my opinion! Making your own hummus is a great way of not only saving money but cutting calories and fat too. It's really simple to do too!

Check-out my YouTube video below on how you can make your very own (with personal flavourings) - the perfect starter or dip for nibbles!

 

 

 

Home Made Hummus

 Makes: 7 Servings

Prep Time: 5 minutes

Cooking Time: 0 minutes

 

Ingredients: 1 tin of chick peas (240g drained)

1 heaped tbsp (20g) of tahini - creamed sesame seeds

½ cup (100g) fat-free natural yoghurt (more for creaminess)

1 tbsp of lemon juice

1-2 crushed garlic cloves

1 tsp salt
Chickpea water - Watch the video for when to add this!

Optional extras: 1 tsp of cumin, olive oil and/or paprika or a handful of sunflower seeds or a chopped red pepper

 

How to make... Simply put all of the above ingredients into a food processor and blend until smooth.. simple!

 

 

Nutrition Per 50g Serving (made without oil): 60 kcal, 3.5g Protein, 6g Carbs, 2.5g Fat

Nutritional Benefits: Source of soluble fibre, unsaturated fats & vegetarian protein

Lower in calories and fat than shop bought...

(full-fat per 50g: 160kcal, 13g fat; reduced fat per 50g: 130kcal, 9g fat)

 Serving Suggestion: As a dip with crudites such as carrot sticks or in a wholemeal wrap with roasted veg for lunch.

I hope you've enjoyed my first recipe vlog post.. if you want to see more then you can subscribe by clicking [here] - thank you! Nic x

Roasted Chickpeas

Roasted Chickpeas

This recipe is a great low fat alternative to nuts and is high in protein and fibre. Just half a can of chickpeas counts as 1 of your '5 a day' and they are also totally delicious  as well as being highly versatile.. they can be eaten alone as a healthy snack between meals, added to salads for extra 'crunch' or added to stir-frys or soups to boost protein content (add right at the end of cooking).

 

So here's what you'll need.... a can of chickpeas and your chosen toppings! You can choose from:

1) Cayenne Pepper & Olive Oil

2) Paprika & Olive Oil

3) Vinegar (balsamic, apple cider or rice) & Salt & Olive Oil

4) Your own concoction!

And here's what to do...

First, pre-heat your oven to 200 degrees C and rinse the chickpeas in water:

Next, blot the chickpeas with kitchen paper to dry:

Then choose your toppings and sprinkle/spray on!

I chose cayenne pepper and 1kcal Olive Oil
-if you're using pouring oil I suggest rolling the chick peas in 2 tbsp of oil/can

Bake the chickpeas for 35 - 40 minutes (until they're crispy) and serve!

They really do make an ideal afternoon snack to take to work..

These roasted chickpeas are so easy to make and taste super delicious.. it's quite unbelievable how healthy they are and they are also perfect for vegetarians wanting to increase their protein intake too (just half a can of chickpeas contains 8.6g of protein which is the almost the same as a chicken thigh!)

Nutrition Per serving (x 4) without oil: 70 kcal, 4.3g protein, 10g carbs, 1.5g fat
Made with 2 tbsp oil (x 4): 100 kcal, 4.3g protein, 10g carbs, 5g fat

 

Nutritional Benefits: Rich in soluble fibre & protein

I hope you all have a great week - why not try these out one night?! Let me know what toppings you choose and what tastes great! - for more delicious and healthy recipes don't forget to check-out my 'recipes page' [click here].

Nichola x