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    Archive for the ‘hummus’ Category

    Quick & Healthy Recipe: Spicy Pumpkin-Sweet Potato Hummus

    canned-pumpkin_300This hummus’ vibrant orange color not only matches the beautiful fall foliage, it also provides some unique flavor combinations for the tastebuds. And, despite the endless varieties of commercial hummus, I have yet to find it at any store!

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    Quick & Healthy Recipe: “I’ve Got Hummus Coming Out Of My Ears!” Dip

    almonds-spoonAs much as I love hummus, there are times when my tastebuds beg for a change.

    This delicious — and super easy — dip is a top-notch, phytonutrient-rich alternative.

    YIELDS: 2 cups (8 servings)

    INGREDIENTS:

    1 cup raw almonds
    1/2 cup raw walnuts
    1/4 cup onion, chopped
    2 garlic cloves
    1/2 cup red pepper, chopped
    1/2 cup green pepper, chopped
    1/2 teaspoon salt
    1/4 cup lemon juice
    6 Tablespoons water

    INSTRUCTIONS:

    Combine all ingredients in food processor and pulse for 20 – 30 seconds.

    NUTRITIONAL INFORMATION (per 4-tablespoon serving):

    153 calories
    5.5 grams heart-healthy monounsaturated fat
    1 gram saturated fat
    150 milligrams sodium
    3 grams fiber
    5 grams protein

    Excellent Source of: Manganese, vitamin C, vitamin E

    Good Source of: Copper, magnesium, riboflavin

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    Numbers Game: Answer

    Next time you make tuna salad, replace two tablespoons of mayonnaise with two tablespoons of hummus (preferably a flavored variety, like roasted red pepper) and save 130 calories.

    I admit — I would have never thought to mix tuna, celery, tomatoes, a few drops of freshly squeezed lemon juice, and hummus, but upon finding nothing but those ingredients in my kitchen late at night several years ago after finishing an arduous move, I whipped up this alternative tuna salad.

    I loved it so much it has now become my traditional tuna salad!

    Most commercial hummus brands offer anywhere from 50 to 80 calories and anywhere from 3.5 to 4.5 grams of fat per two-tablespoon serving.

    That same amount of mayonnaise, meanwhile, adds up to 200 calories and 22 grams of fat.

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    Numbers Game: Holy Hummus!

    Next time you make tuna salad, replace two tablespoons of mayonnaise with two tablespoons of hummus (preferably a flavored variety, like roasted red pepper) and save ___________ calories.

    a) 130
    b) 59

    c) 97

    d) 102

    Leave your guess in the “comments” section and come back on Tuesday for the answer.

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    You Ask, I Answer: Hummus

    Like a lot of other vegetarians, I love hummus, and always thought it was a really good source of protein since it is made from chickpeas.

    [However,] I just looked at the nutrition facts for a container of hummus I bought and see that each serving only has one gram of protein.

    That doesn’t seem right to me. Aren’t chickpeas pretty high in protein?

    — Marcus (last name withheld)
    Baltimore, MD

    I often hear people erroneously refer to hummus as a “protein-packed” spread.

    Although it is a decent — and delicious — source of heart-healthy fats, it is no protein powerhouse.

    You are right — chickpeas deliver quite a bit of protein. A mere half cup of them adds six grams of protein to your meal.

    How, then, do two tablespoons of hummus only add up to one gram?

    Simple — hummus is more than just mashed chickpeas. Garlic, lemon juice, tahini (sesame seed paste), salt, and olive oil round out traditional recipes.

    Thus, two tablespoons of hummus contain approximately one tenth of a cup of actual chickpeas!

    To get the six grams of protein in a half cup of chickpeas, you would need to eat approximately one cup of hummus.

    If adding some protein to your day is a priority, you are better off adding half a cup of chickpeas to your salad (6 grams of protein, 143 calories) than using a cup of hummus as a dip (6 grams of protein, 410 calories).

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