Easy Hummus Recipe with Nutrient Analysis

Hummus is a very common side dish in the Middle East that is gaining popularity in the West. It is a great low calorie snack and a good vegetable source of protein.

Chickpeas, the main ingredient in hummus, are rich in fiber and protein. They also contain vitamins and minerals such as folic acid (chickpeas tend to be higher in folic acid than other beans), zinc, and magnesium.

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Number of Servings- 8     Serving size – 2 tbsp

Nutrition Info:

114 Kcals     16.7 g CHO     4.6g Pro     4.3 g Fat

Hummus with Pita Chips

Hummus with Pita Chips

Ingredients:

  • Chickpeas – 1 can (15 oz)
  • Lemons – 6
  • Tahini – 1 Tbsp
  • Garlic cloves – 2
  • Cold Water – 2 tbsp
  • Olive oil – 1tbsp

Directions:              

Blend it all and refrigerate

Enjoy with pita chips or fresh veggies!

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Does Mediterranean Diet work?

People of Mediterranean countries like Greece and Italy have healthy hearts and low rate of cardiovascular disease which is because of the Mediterranean eating pattern.

What is Mediterranean Diet?

The focus is on intake of fresh homemade meals consisting of: whole grain breads and pasta, fish instead of red meat, grilled and steamed food instead of fried, beans and soybeans, non fat or low fat dairy products and use of olive oil which contains monounsaturated fat.  It encourages whole grains, fruits and vegetables that provide fiber, and fiber improves motility and satiety. Refined sugars and high calorie processed foods are prohibited.

Ancel Keys, a nutrition expert, writes that the “heart of the diet is that it’s mainly vegetarian, includes far less meat and dairy than American and Northern European diets, and uses fruit for dessert” (Harvard Health Letter, 2008).

A diet rich in soy and whey protein, found in ...

Does it work?

Mediterranean diet works because it is not considered a strict diet but more like a lifestyle modification and the person can enjoy different variety of foods.

Is Weight-loss likely?

This is not a low carbohydrate or a low protein diet. It is a balance of nutrients to ensure health, weight loss and satisfaction because there is no elimination of major food groups but only saturated fat, trans fat and processed foods are discouraged.