10 Minute Hummus

I'm always looking for "healthy" snacks. I like being able to feel good about what I'm eating and be able to eat it often. I love hummus and instead of constantly buying it, I tried to make it on my own and kinda figured it out.

Hummus

1 can garbanzos (chick peas)

2 Tbl. Extra virgin olive oil

½ tsp. minced garlic OR garlic powder (to taste) 

salt (to taste)

pepper (to taste)

Preparation:

1.Drain and rinse the garbanzos. Additional: for creamier texture you can pinch the shell off the beans but not required.

2. Coat the garbanzos in the olive oil and add the garlic.

3. Put in blender or food processor and blend until preferred consistency. (You can also cook the garbanzo beans in water and mash with a fork)

4. Add salt and pepper to taste.

Serving:

Can serve with crackers, as vegetable dip, on salad, etc.

                        Nutritional Facts

Serving  size: ¼ cup (32 grams) hummus

Servings per recipe: about 7

Nutritional information: (per serving)                               Daily Value

Calories: 50

Calories from fat: 21                                                             1%

Sodium: 40 mg                                                                      4%     

Carbs: 3 grams                                                                      .005%

Fiber:  .86 grams                              

Protein: .85 grams

Taste: I really like garlic in foods so I enjoy the taste. Also, you can flavor it according to your own preference.

Ease of preparation: This is a really easy recipe. All you have to do really is rinse and puree the garbanzo beans. This recipe can take you 10 minutes.

Nutritional Value: Honestly this recipe isn't high in nutritional value. There is hardly any density to it at all. (see above)  However depending on what you pair the hummus with it can be. You can dip vegetables in it adding vitamins, spread the hummus on bread for a higher carbohydrate count, or pair it with chicken to up the protein. I like this recipe because it is a low calorie easy to make snack.

Carbohydrates: Carbs provide our body with energy and keep us going. Carbohydrates are evaluated in two forms, simple sugars and complex carbs. Simple sugars are easy to obtain as they are found naturally in comparison to complex carbohydrates which are formed when simple sugars are put together. 

Fats and lipids: Fats are essential to our diets but can be very easily over consumed. The body cannot produce fat although it helps our body to perform regularly. Fats and lipids repair cells and regulate pressure. As a society we need to be cautious of our fat consumption and make a point to eat healthy fats.

Protein: Proteins are vital in the development of our bodies. It makes up muscle and bone as well as body cells and other components in the body. Protein can provide us with calories although only 4 calories per gram.

A negative aspect of this recipe is that sometimes it can be dry. You may be tempted to add more oil to it. Although I use olive oil, a healthier fat, the more you put in the higher fat content. 

I would use my hummus in a meal to have additional nutrients. It's really good as a snack but not nutrient dense. You could eat it as an appetizer, a dip, a spread or even a dressing. I would like to eat this hummus with some chicken for protein, spinach with quinoa for vitamins and carbs. 

Mishae Hansen

Lettuce Wraps

I like this recipe for lettuce wraps because it is pretty easy to make and you can make a lot or a little depending on how many people you are going to feed and what will best suit your needs.  Plus, you can make a big batch and refrigerate the left overs and reheat them through-out the week for quick meals or snacks.

*This serves 4 people

Prep time is about 15 min
Cook time is around 10 min

Preparation includes cutting up the vegetables and the chicken.  You are going to want to cut the chicken into little cubes and chop the vegetables up very small so they all mix together.  Also note that the sauce can be a tad bit spicy.

There are a ton of vitamins and nutrients in lettuce wraps due to the fact that most of the ingredients are fresh.  The romaine lettuce is high in dietary fiber and a good source of potassium and manganese.  The chicken provides protein and the peanut butter has fats and sugars and protein.  Protein is needed to build and repair tissue.  Potassium is needed in your body so that your cells function properly.

Ingredients
romaine lettuce
1 carrot
4 cloves garlic
1/4 tsp ginger
3 green onions
2 chicken breasts
1/2 cup cabbage

Sauce
1/3 cup sweet chili sauce (found in the Asian food section at the store)
1 heaping tbsp crunchy peanut butter
2 tsp soy sauce
1/4 cup cilantro


Mix together sweet chili sauce, cilantro(sliced), soy sauce, and peanut butter.  Set aside for later.  In a sauce pan cook diced chicken on medium heat for a couple of minutes than add diced green onions, garlic, and ginger.  Cook until chicken is fully cooked.  Than add shredded carrots and cut up cabbage.  Cook for 3-5 minutes, and then add the sauce.  Put mixture in leaves of romaine lettuce.

This recipe is high in sodium so you do have to watch out for that.  The sauce and peanut butter are not the healthiest options but help make the food taste great.  This recipe is also low in the dairy category, so make sure to drink a glass of milk or have a scope of ice cream for dessert.

This is a quick and healthy recipe to make for dinner, lunch or snacks.  You can make it for just yourself or for multiple people.  Most of the ingredients are fresh so you have to plan ahead to make this.  But it is simple to make and tastes super good and is super good for you.