Easy Homemade Hummus

Here's a recipe that meets the criteria of being both FIT and FRUGAL! When I looked at hummus in the grocery store, I was surprised at how expensive it is. So, I decided to make my own - saving money while only using exactly the ingredients I wanted. Not to mention, it's super easy to make!

While the initial cost of the tahini ($6 for 16 oz) was high, I'll be able to use it for many batches of hummus as well as other recipes.  The amount I used in the recipe costs about 38 cents.You can get chickpeas on sale for 75 cents a can (maybe less), and the small amounts of the other ingredients makes the cost negligible for them.  So, if I add in a few cents for the olive oil, this recipe costs about $1.25 to make (versus $4.50 for one of the leading brand name versions) or about 9 cents a serving. 

Chickpeas are full of fiber, which helps to keep you feeling full longer.  They also have a high amount of protein that, in combination with a healthy fat like olive oil, creates a well-balanced snack. 

This version yields hummus that is less creamy and tangy than store bought, which is how I prefer it. You can always add more lemon juice and some of the juice from the can of chickpeas to make it more creamy.

Homemade Hummus

Ingredients

1 can of chickpeas (garbanzo beans) ~ approximately 1 3/4 cups

1 T extra virgin olive oil

2 T tahini

2-3 cloves of garlic

fresh ground pepper to taste

dash of fresh lemon juice

Directions

Drain and rinse the chickpeas. Put everything into a food processor and blend until smooth!

Nutrition (makes about 14 2-tablespoon servings):

Calories: 58

Fat: 2.5g

Carbs: 7.4g

Fiber: 1.5 g

Protein: 1.9g

Stay fit and save money!

Superfood Snack: Kale Chips!

Since all of my posts so far have been about desserts, I thought it was time for a recipe that's a little salty, rather than sweet.  Kale is a leafy green vegetable that is an awesome source of Vitamin K, Vitamin A, and Vitamin C; it is also full of anti-oxidants.  Kale is touted for its cancer fighting power in that it activates enzymes in your liver that help neutralize carcinogenic substances.  Read all about kale at the World's Healthiest Foods Site.  Even if you've never heard of it, kale is easily found in most supermarkets near other cruciferous veggies. Get rid of the potato chips - try kale!

Baked Kale Chips

Ingredients

bunch of Kale (organic if you can!)
olive oil or non-stick cooking spray
sea salt

** Try any blend of spices you like to season the kale**

Directions

Pre-heat oven to 350. Cut the curly leaves of the kale from the center rib (the rib is bitter) and tear into pieces.  Rinse well and allow to drain (you can also pat them dry with paper towels).  Line a baking sheet with parchment paper (or spray a sheet if you don't have parchment); place kale on baking sheet and mist with non-stick cooking spray. (You can also toss the kale with a teaspoon or 2 of olive oil in a bowl before placing on the baking sheet.)  Bake for about 7 minutes; sprinkle with sea salt, toss kale and return to oven for another 8-10 minutes.  There's a fine line between baked kale and burnt kale - make sure to keep your eye on it! When it begins to brown, remove from oven. 

Nutrition

Calories: 36 (in 1 cup)

Vitamin K 1328 % DV
Vitamin A 354% DV
Vitamin C 89% DV

Stay healthy!