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Healthy Recipes

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Traditional Hummus Made at Home

Hummus is great for summertime because you can use it as a sandwich spread or as a dip for veggies or whole grain pita wedges at outdoor events. It is also great for watching events indoors. This recipe is simple to make, so don’t let the word “tahini” intimidate you. Tahini may sound exotic, but it is a sesame seed paste found in the ethnic section of most grocery stores. Aside from its versatility, hummus contains chick peas and spices that studies show may help reduce cancer risk. Some commercial versions of hummus are high in calories, so here is a lighter alternative.

Lite Hummus Dip


1 can (15 oz.) chick peas, rinsed and drained
1-2 cloves finely minced garlic (or to taste)
1 Tbsp. sesame tahini
6-8 Tbsp. reduced sodium vegetable broth or water
1-2 Tbsp. fresh lemon juice
1/2 tsp. extra virgin olive oil
Salt and freshly ground black pepper, to taste
Hot pepper sauce, optional

(As always, for the very healthiest recipe choose organic products as much as possible)


In a blender or food processor, place the chick peas, garlic, tahini, broth or water, lemon juice and oil. Blend on high speed until mixture is smooth. Add the salt, pepper and hot pepper sauce to taste, if using. Scoop the mixture into a serving bowl. Dust the hummus lightly with paprika.

Makes 1 1/4 cups.
Per 2 tablespoons: 63 calories, 2 g. fat (<1 g. saturated fat), 10 g. carbohydrate, 2 g. protein, 2 g. dietary fiber, 163 mg. sodium.

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Disclaimer: The information on this page and on this website has not been evaluated by the FDA.  We do not diagnose, treat, cure or prevent illness or disease - instead, we try to help people learn how to do so themselves.  Anyone who believes they have a serious medical condition or health issue should seek diagnoses from a qualified medical professional before making any decisions on how to best address their health. We do not sell or advocate drugs, nor do we make any claims that anything advocated or sold on this website is a drug.  Furthermore, anyone contemplating using any products or information on this website must accept such use as experimental and voluntary.  No claims are made regarding the therapeutic use of the products or information on this website and all products featured or sold on this website must be considered nutritional supplements only.