If you are a hummus-lover like I am, you want to mix different veggies, herbs and spices into this fiber and protein powerhouse dip. Homemade hummus is super simple to make and you can store it in the fridge in a sealed container for a good two weeks. I suggest stirring it every day or two to keep maintain  consistency and blend the oil and flavors together. In this recipe, I add rosemary and a mini sweet red pepper for extra flavor.  Healing hint: Rosemary comes from the mint family and contains tons of beneficial antioxidants.  It contains a compound called carnosic acid, which can help fend off bacterial growth, thus rosemary is used as a natural preservative in foods.


What to do: Combine 2 15-oz. cans of garbanzo beans (drain a can, a use the other can with the liquid), 1/4 cup roasted sesame seeds, 1 small spring rosemary needles, 1 mini sweet red bell pepper,  1 tablespoon extra-virgin olive oil, 1/4 cup lemon juice (or juice of a large lemon), 1/4 cup water, 2 garlic cloves, peeled, 1 teaspoon cumin, pinch of salt in a blender and blend until pureed together well. (If using a Vitamix, set to puree and let it run the cycle until it turns off).

Nutrition Information (per 1/4 cup): Calories: 121, Total Fat: 4 grams, Sat Fat: 0 grams, Protein: 5 grams, Fiber: 4 grams, Carbohydrates: 16 grams, Sodium 143 mg, Cholesterol: 0 mg.

Enjoy this hummus as a dip with whole grain pita chips and veggies or dollop into lettuce cups or spread in a tortilla wrap with shredded carrots and cucumbers.

Please let me know if you give it a whirl.  Enjoy evolving your eating today!