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Healthy Hummus Recipe & MORE

 
 

Our Favorite Hummus 

Easy Hummus (Better Than Store-Bought)

  • PREP 
  • TOTAL 


Makes 6 servings or about 1 1/2 cups

YOU WILL NEED

1 (15-ounce) can chickpeas or 1 1/2 cups (250 grams) cooked chickpeas

1/4 cup (60 ml) fresh lemon juice (1 large lemon)

1/4 cup (60 ml) well-stirred tahini

1 small garlic clove, minced

2 tablespoons (30 ml) extra-virgin olive oil, plus more for serving

1/2 teaspoon ground cumin

Salt to taste

2 to 3 tablespoons (30 to 45 ml) water

Dash ground paprika for serving


DIRECTIONS

In the bowl of a food processor, combine the tahini and lemon juice and process for 1 minute, scrape the sides and bottom of the bowl then process for 30 seconds more. This extra time helps “whip” or “cream” the tahini, making the hummus smooth and creamy.

Most likely the hummus will be too thick or still have tiny bits of chickpea. To fix this, with the food processor turned on, slowly add 2 to 3 tablespoons of water until you reach the perfect consistency.

Taste for salt and adjust as needed. Serve hummus with a drizzle of olive oil and dash of paprika. Store homemade hummus in an airtight container and refrigerate up to one week.

     

    Spicy Hummus

    Exchange lemon with lime juice and add 1 tsp of chayenne pepper 

     

    HOW TO MAKE HUMMUS WITHOUT TAHINI


    HUMMUS INGREDIENTS:

    • 1 15.5 oz Can Chickpeas (Garbonzo beans) drained and rinsed
    • 3 Medium Garlic Cloves
    • 3  tbsp Olive Oil
    • 1/2 tsp Cumin
    • 1/2 tsp Chili Powder
    • Splash of Lemon Juice
    • Pinch of Salt & Pepper to taste
    • Add chickpeas to a food processor or blender and pulse until a creamy texture begins to form. (About 1 minute).

      Scrape down the sides of your food processor and add the remaining ingredients. Pulse or blend until completely smooth. If the mixture it too thick, add a 1/4 tsp of water or reserved chickpea liquid to thin it out. Add more olive oil for a. smoother texture.

      Transfer hummus to a serving dish and top with salt and black pepper to taste. Serve with veggies, crackers, or pita bread.



     

    Healthy Shamrock Shake Recipe  

     
    This refreshing shamrock shake recipe has flavors of vanilla and mint with a nutrient and color boost from spinach and avocado. A treat you can enjoy and feel great about!
     
    Prep Time5 mins
    Total Time5 mins
     
    Servings: 2 large shakes
     
    Calories: 377kcal
     
    Author: Katie Wells

    Ingredients

    • 2 cups milk of choice
    • 1 tsp  mint extract
    • 2 tsp vanilla extract
    • ½ avocado peeled
    • ¼ cup maple syrup or raw honey or vanilla stevia to taste
    • 1 cup raw spinach packed
    • 4 cups ice cubes

    Instructions

    • In a blender combine the milk, mint extract, vanilla, avocado, maple syrup or honey, and spinach. Blend until very smooth.
    • Add the ice cubes and blend just until it forms a shake consistency. Add more milk if it’s too thick for your blender.
    • Pour the milkshake into cups and enjoy!


     

     

     

     

     

    5-Ingredient Peanut Butter Cup Energy Bites

    gluten and sugar free



    Stack of gluten-free vegan Peanut Butter Cup Chia Seed Energy Bites
     

    So, energy bites! 5 ingredients:

    Dates (pitted)
    Peanut butter
    Chia seeds
    Oats
    Dairy-free dark chocolate


     
    Blender with freshly blended dates for making energy bites

     
    PREP TIME15 minutes
    Makes 15 bites
    Freezer Friendly 1 month
    Refrigerator 1 Week

    Ingredients

    • 1 cup dates (pitted, if dry, soak in warm water for 10 minutes, then drain well)
    • 3 Tbsp all-natural salted peanut or almond butter 
    • 1/4 cup dairy-free dark chocolate (roughly chopped) or Cocoa (unsweetened)
    • 1 Tbsp  chia seeds (or sub flax or hemp seeds)
    • 2/3 cup gluten-free rolled oats

    Instructions

    • Pulse pitted dates in a food processor or blender until they’re in small pieces or it forms a ball (see photo).
    • Add oats, chocolate, chia seeds and peanut butter and pulse or mix until combined. You want there to be consistently small pieces but not overly processed.
    • Carefully roll into 1-inch balls (29-30 grams per ball), using the warmth of your hands to mold them together. Should yield 14-15 balls (amount as original recipe is written // adjust if altering batch size).
    • To set, pop in fridge or freezer for 15 minutes. Otherwise, eat as is! Will keep fresh in an air-tight bag or container for up to a week. Freeze for longer term storage.




    * Nutrition information is a rough estimate.

    Nutrition (1 of 15 servings)

    Serving: 1 bites    Calories: 92       Carbohydrates: 14 g   Protein: 2.1 g  Fat: 3.4 g     Saturated Fat: 0.8 g    Trans Fat: 0 g   Cholesterol: 0 mg   Sodium: 10 mg   Fiber: 2.5 g    Sugar: 9 g  

     

     

      

     

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    Sweet Potato Brownies  

    This is one of my favorites! 

    INGREDIENTS

    3 large sweet potatoes (cooked)

    3 eggs

    1.5 cups  almond butter 

    .75 cup cacao powder unsweetened

    .75 cup maple syrup (I use homemade date syrup)

    1 tbsp baking soda

    1 tbsp vanilla

      

    Preheat oven to 350.  cook your sweet potatoes to your preference (I bake mine until very soft).  Once cooked mash then set aside.  Combine all other ingredients in a bowl then add the potato to the mixture.  Line your pan with parchment paper and pour your mixture into the pan.  Bake at 350 degrees for 30 minutes or desired consistency.  Enjoy!


    Date Syrup

    INGREDIENTS

      

    DIRECTIONS

    • dry 36 dates and chopping them in the blender.
    • Combine all ingredients in a saucepan and bring to a boil.
    • Reduce heat to medium-low and simmer, stirring frequently for 1 hour.
    • Cool to room temperature, put in a blender and blend until smooth.
    • Store in refrigerator; heat slightly before using on anything you are serving hot.
    • Use Date Syrup just as you would use maple syrup on pancakes, waffles, French toast, ice cream or bananas (frozen).
    • It is higher in fiber and lower in calories than maple syrup or honey. Makes about 1 3/4 cups.

    NUTRITION INFO

    Serving Size: 1 (735) g

    Servings Per Recipe: 1

     
    AMT. PER SERVING% DAILY VALUE
     

    Calories: 856.2

    Calories from Fat 10 g1 %

    Total Fat 1.2 g1 %

    Saturated Fat 0.1 g0 %

    Cholesterol 0 mg0 %

    Sodium 16 mg0 %

    Total Carbohydrate 225.2 g75 %

    Dietary Fiber 24.2 g96 %

    Sugars 189.8 g759 %

    Protein 7.3 g14 %

     

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    Overnight Chia Seed Pudding

    6 tablespoonsChia Seeds
    2 cupsUnsweetened Coconut(almond or cashew milk)
    ½ teaspoonVanilla Extract
    1 tablespoonMaple Syrup(honey or sweetener of choice, optional)
    addBlueberries and Strawberries(for topping)

     

    Combine ingredients then refrigerate overnight.  I substitute date syrup as the sweetener and unsweetened vanilla almond milk.


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    Homemade Healthier Nutella title

    • 1.66 cups Hazelnuts (you could use any nuts you have)
    • 1 tsp Vanilla extract
    • 2.75 oz Cocoa powder
    • 0.5 cups Milk (Milk of choice)
    • 8 Pitted dates
    • .25 cups Water
    • 2 tbsp Maple syrup (sweetener of choice)

    Instructions

    • Put the hazelnuts in a food processor and process on the highest speed for 10-15 minutes, stopping to scrape down the sides of the bowl at regular intervals, until you have a smooth nut butter.
    • Meanwhile, place the dates in a bowl with the boiling water and leave to soak for 10 minutes.
    • Add the dates and water, along with the remaining ingredients to the food processor with the hazelnut butter. Process the mixture on high until it is smooth. Transfer to a jar and store for up to 1 week in the fridge.
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    Savory vegetable dip

    Ingredients

    3 garlic cloves, peeled and cut in half
    3/4 cup sun-dried tomatoes, oil-packed, drained and patted dry
    1 cup 1% fat cottage cheese
    1/3 cup fat-free plain yogurt
    1/3 cup light mayonnaise

    Instructions

    Place ingredients into a food processor and blend until smooth. Refrigerate for 3 hours or overnight and serve with your favorite vegetables.

    Serving size: 2 tablespoons

    Serves 16.

     

    Nutritional Information
    Amount per serving
    Calories: 40
    Total fat: 2.5 g
    Saturated fat: 0 g
    Sodium: 115 mg
    Total carbohydrate: 3 g
    Dietary fiber: 0 g
    Protein: 2 g

     

     


       

     

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    DIRECTIONS

    • dry 36 dates and chopping them in the blender.
    • Combine all ingredients in a saucepan and bring to a boil.
    • Reduce heat to medium-low and simmer, stirring frequently for 1 hour.
    • Cool to room temperature, put in a blender and blend until smooth.
    • Store in refrigerator; heat slightly before using on anything you are serving hot.
    • Use Date Syrup just as you would use maple syrup on pancakes, waffles, French toast, ice cream.
    • It is higher in fiber and lower in calories than maple syrup or honey. Makes about 1 3/4 cups.
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    DIRECTIONS

    • dry 36 dates and chopping them in the blender.
    • Combine all ingredients in a saucepan and bring to a boil.
    • Reduce heat to medium-low and simmer, stirring frequently for 1 hour.
    • Cool to room temperature, put in a blender and blend until smooth.
    • Store in refrigerator; heat slightly before using on anything you are serving hot.
    • Use Date Syrup just as you would use maple syrup on pancakes, waffles, French toast, ice cream.
    • It is higher in fiber and lower in calories than maple syrup or honey. Makes about 1 3/4 cups.