Looking for healthier snacks to set out on the coffee table while watching the Oscars this weekend? There’s no reason to rely on chips and dip or other high-calorie munchies – finger foods can be nutrient-dense and delicious. I’ve always loved hummus (I don’t know many people who don’t), which is quick to blitz together in the food processor and will improve after a day in the fridge, so it’s perfect to make-ahead.
I recently came across this apple version, which is slightly sweeter than regular hummus, giving it extra appeal for kids. Serve it with torn fresh pita, carrot and cucumber sticks, and slices of fresh apple. (Dip them in pineapple juice to keep them from turning brown.)
Healthy Apple Hummus
Recipe from BC Tree Fruits.
1 19-ounce can (540 mL) chickpeas, rinsed and drained
1 cup (250 mL) unsweetened applesauce, canned or homemade
1/4 cup (60 mL) plain low fat yogurt (optional-omit if you want to make it vegan)
1 Tbsp (15 mL) lemon juice, freshly squeezed
1 Tbsp (15 mL) tahini (sesame paste)
1 1/2 tsp (7.5 mL) ground cumin
1 garlic clove, minced
1/2 tsp (2.5 mL) salt
Place all ingredients in a blender or food processor and combine until hummus reaches desired texture. Keep refrigerated until serving. Serve with pita wedges, fresh wholegrain bread, crackers and/or raw vegetables.
Makes 2 cups.
Nutritional Information per 45 mL (3 Tbsp) serving:
Protein: 3.6 g (19%)
Fat: 1.6 g (20%)
Carbohydrates: 13 g (61%)
Fibre: 3 g
Sodium: 112 mg
Photo credit: istockphoto.com/MargoeEdwards