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Spicy Hummus with Crudites and Crackers
this veggie and dip snack to your Labor Day picnic. It provides lots of fiber,
crunch, and flavor. This
Middle Eastern dish makes a terrific snack when you crave something crunchy.
oz. can garbanzo beans (50% less sodium variety)
cloves garlic, minced or pressed
cup tahini (sesame seed paste)
cup lemon juice
tablespoons light or fat-free sour cream
tablespoons light cream cheese
teaspoon ground cumin
teaspoon seasoning salt
tablespoons finely chopped fresh parsley
garbanzo beans and rinse well. Reserve some of the liquid to add later if you
want the dip to be thinner.
remaining ingredients in a food processor and blend until somewhat smooth. Add
more lemon juice and garbanzo liquid to taste. Use immediately or cover and
refrigerate (will keep for several days). Serve with reduced-fat crackers and
crisp vegetables like red bell pepper, carrots, celery, cauliflower and
Serving: (1/3 cup dip) 100 calories, 1 g protein, 9 g carbohydrate, 5.5 g fat, 1
mg cholesterol, 3 g fiber, 120 mg sodium. Calories from fat: 50%.
each serving is eaten with a cup of the suggested vegetables, the fiber
increases to about 6 g per serving.
Magee, E. Tell Me what to Eat if I have
Diabetes. The Career Press, Franklin, New Jersey; 1999.