Serving Size: 2 tablespoons
- 1 can (15 ounces) reduced sodium garbanzo beans (chickpeas)
- 2 medium garlic cloves (minced) or 1/4 teaspoon garlic powder
- 1 1/2 tablespoons lemon juice
- 1 teaspoon ground cumin
- 1 tablespoon oil (vegetable or olive)
- 1/8 teaspoon ground black pepper
- 1/2 cup plain nonfat yogurt
- Use a blender or food processor to combine all the ingredients except yogurt. Blend on low speed until beans are mashed.
- Stir in yogurt with a spoon.
- Refrigerate several hours or overnight so flavors blend.
- Serve with pita chips, crackers, or fresh vegetables.
- Mash the beans with a fork, chop garlic finely, and then stir ingredients thoroughly before adding to the blender.
- Store hummus in an airtight container in the refrigerator. Use within 2 to 3 days.
- Add 1/3 cup chopped red peppers
Nutrition information per serving: 70 calories, 3g total fat, 0g saturated fat, 0g trans fat, 0mg cholesterol, 80mg sodium, 9g total carbohydrate, 2g fiber, 2g sugar, 3g protein
This recipe is courtesy of ISU Extension and Outreach’s Spend Smart. Eat Smart. website. For more information, recipes, and videos, visit spendsmart.extension.iastate.edu
Snacks are foods eaten outside of a scheduled, structured meal setting. Snacking can be part of a healthy meal plan. However, many snack foods and beverages that give us the most calories are low in important nutrients.
According to a United States Department of Agriculture study, after-school snacks provide about one-third of children’s calories. Because children have smaller stomachs, they need the energy and nutrients snacks provide.
Choosing snacks that offer essential vitamins and minerals, protein, carbohydrates, and healthy fats allow children to get the energy they need while helping them meet their daily nutrition requirements. Use these smart snacking strategies:
- Plan snacks. Make them part of daily food choices and provide options from several food groups.
- Encourage regular snack times and amounts. Don’t let children nibble constantly during the day.
- Be a label detective. Limit convenience-type snacks that are high in sugar, fat, and salt and ones that use excessive packaging.
- Create snack stations. Package your own ready-to-go snacks. Set up snack areas in the refrigerator and in a kitchen cupboard. Allow children to choose from either.
- Allow children to be “chefs in training.” Have them help pick out fruits, vegetables, and cheese when shopping. Include them in snack food preparation. Use snacks to introduce new foods.
One snack to try is hummus. Hummus packs a lot of protein and fiber and is easy to make. Raw veggies, crackers, or pita chips can be dipped into this healthy and tasty snack.
Download and print “Snacks for Healthy Kids” at store.extension.iastate.edu/Product/4605.