GREEK HUMMUS DIP

Looking for the perfect snack for your upcoming super bowl party or just a great between meal snack or appetizer? Hummus dip is the perfect solution. This dip is very tasty, filling and a nutritional superstar as well! Hummus is made from chick peas, better know as garbanzo beans. These beans are a great source of protein, fiber, thiamine, folate, calcium, magnesium, iron, and zinc. Garbanzo beans have been a favorite food in Middle Eastern countries for thousands of years and are increasingly popular here in the United States as well due to their ease of preparation and nutritional profile.

I happened to have some Greek yogurt in the refrigerator and some honey in my cupboard so I decided to experiment a little and add these ingredients to my hummus dip. Greek yogurt also adds a creamy texture to this recipe. Greek yogurt is a rich source of protein, calcium, potassium and Vitamin B 12. One of the many health benefits of Greek yogurt is the probiotics which it contains. The probiotics are healthy bacteria which help promote a healthy gut which in turn increase the amount of healthy bacteria in your digestive tract.  Maintaing a healthy balance of these friendly forms of bacteria are beneficial for digestive issues.  My husband and I tend to like our food a little on the spicy side, so I also added some cumin and garlic powder. We taste tested the recipe,  liked the flavors and decided that it is a keeper.

GREEK HUMMUS DIP
Author: 
Prep time: 
Total time: 
Serves: 1.5 cups
 
Ingredients
  • 15 oz can Garbanzo Beans, drained
  • 2 TB Lemon Juice
  • 2 TB Honey
  • ¼ cup Greek Nonfat Yogurt
  • ½ tsp Cumin
  • ¼ tsp Garlic Powder
Instructions
  1. Combine all ingredients in a food processor or blender and process until mixture is smooth and creamy. Remove dip from blender or food processor and refrigerate until serving time.
Nutrition Information
Serving size: 2 TB Calories: 42 Fat: 0 grams Saturated fat: 0 grams Trans fat: 0 grams Carbohydrates: 8 grams Sodium: 107 mg Fiber: 1.5 grams Protein: 2 grams Cholesterol: 0 mg

You have probably enjoyed Hummus Dip with hot pita bread at your favorite Middle Eastern restaurant or picked up some at your local supermarket deli. This dip is very easy to prepare at home also. Serve it with a variety of options such as pita bread rounds, tortilla chips or an assortment of raw vegetables or fruit.

 

Greek Hummus Dip

 

LENTIL CHOWDER

Brrr! It’s been chilly up here in the Minnesota north land and a cup of hot soup  can really warm you up in a hurry!  Our windchill was a frigid 40 below zero recently and  this soup not only tastes good but has nutritional benefits for the body as well. I will be sharing my recipe for lentil soup today. This soup has been a staple in our home for many years since it so convenient to make in a crock pot in the morning and you can come home from work (or play) and enjoy it.

Lentils are believed to have originated in Asia, having been consumed since historic times. Lentil seeds dating back thousands of years have been found in archaeological sites in the middle east. Lentils have been mentioned in the old testament of the  Bible both as a food that Jacob traded to Esau for his birthright and were used as part of a bread that the Jewish people prepared during their Babylonian captivity.

Lentils are a small but nutritionally mighty member of the legume family. They are an excellent source of fiber, protein, folic acid, magnesium, iron, zinc, thiamine and Vitamin B6.  Lentils are also very inexpensive since they cost under $2.00 per pound so they provide a budget friendly option for those with  limited incomes. Compared to other types of dried beans, lentils are relatively quick and easy to prepare. There is no need to presoak them overnight so they can be placed in your crock pot with your other ingredients and you can turn on the crock pot and go about your business for the day. Before placing the lentils in your crockpot, place the beans in a strainer, sieve or colander and rinse with cold water since there may occasionally be small rocks or other particles that you want to remove before cooking them. I have also recently spiced up the soup a little more and began adding a small amount of ground turmeric since this spice has so many health benefits as well. The cumin also adds some extra zing! I rarely add salt when I am cooking so I like to add spices such as garlic powder and onion powder instead of garlic and onion salt to keep the sodium content of my recipes lower, yet add the extra flavor that we enjoy. The recipe calls for turkey breakfast sausage which is very lean but be aware that it is higher in sodium content. If you would rather not receive the extra sodium from the turkey sausage, you can easily swap this out of your recipe and add ground turkey instead of the sausage. We have also enjoyed the recipe without adding any meat so this would be great for vegetarian or vegan diets and those practicing  meatless Mondays. Pair the lentil chowder with a green salad as well as fresh fruit sliced into your favorite flavor of Greek yogurt and you have a complete meal. Enjoy and stay warm!

 

 

 

 

LENTIL CHOWDER
Author: 
Recipe type: soup
Prep time: 
Cook time: 
Total time: 
Serves: 10 servings
 
Ingredients
  • 2 cups of dry lentils (one pound bag)
  • 28 oz can of diced tomatoes (you may substitute the low sodium version, if desired)
  • 1 pound turkey breakfast sausage, browned and drained (I use Jennie-O brand)
  • 16 oz bag of frozen California brand or stir fry vegetables (or 4 cups fresh chopped vegetables)
  • 28 oz water
  • 1 medium onion, chopped
  • 1 clove of minced garlic or 2 tsp garlic powder
  • 2 tsp cumin
  • ½ tsp pepper
  • 1 tsp onion powder
  • 1 TB Italian seasoning
  • ½ tsp ground turmeric
Instructions
  1. Add all of the ingredients to a large crock pot. Stir to combine.Cook on the high setting of your crock pot for 4-5 hours or until the lentils are tender to taste.
Notes
Recipe was calculated using Spark People Recipe Calculator.

The information in this blog is not intended to provide medical advice. Please contact your personal health care provider for further recommdations for adjustment into your personal eating plan.
Nutrition Information
Serving size: 1/10 recipe Calories: 192 Fat: 3 grams Saturated fat: 0.8 grams Trans fat: 0 grams Carbohydrates: 20 grams Sodium: 347 mg Fiber: 15 grams Protein: 22 grams Cholesterol: 30 mg