It’s 3 p.m. and your tummy is rumbling. Your brain is telling you to have a cookie, but you know from experience that one cookie midday leads to an empty cookie jar. Sigh. The best snack to eat in the middle of the afternoon to boost your energy level and quiet the inner cookie monster is one that’s savory and full of fiber and protein. Hummus, which is made from garbanzo beans, is a longtime favorite because beans are that perfect combination of protein and carbohydrates that will fuel your workout as well as serve as a recovery food. This fiber-filled take on hummus is made from black beans, garlic and other great flavors. It’s so good, you might just eat it straight from the spoon!
WHAT’S SO GREAT ABOUT IT?
BEANS, BEANS: Protein filled black beans are a healthful — and delicious — dietary staple. Very low in fat compared to animal protein, these hearty beans serve as a healthier alternative to meat in dishes from chili to enchiladas. Their abundant fiber helps lower cholesterol and promotes overall heart health. These tasty dark legumes also help keep blood glucose in check and help maintain colon health.
TASTY TAHINI: Rich in unsaturated fat, tahini (paste made from ground sesame seeds) is fi lled with B vitamins that support brain health and prevent cardiovascular disease. Delicious as a dressing or sauce over veggies, grains, tofu and other proteins, tahini is packed with iron and other minerals. Tahini is an excellent source of methionine, which detoxifi es the liver. A great addition to vegan diets, tahini is also an excellent source of plantbased calcium.
PUCKER UP: Lemons are a potent source of vitamin C and also enhance collagen production, which improves complexion and iron uptake. Did you know that lemon zest is high in calcium and a great source of blood-pressure-lowering potassium? Polyphenol flavonoids in lemon zest also help to reduce LDL cholesterol. So be sure to use all the fruit, not only the juice.
BLACK-BEAN HUMMUS
Makes 4 servings
1 serving = 4 tablespoons
Nutrition facts (per serving): calories 175, fat 4 g, sodium 440 mg, carbs 27 g, fiber 8 g, protein 8 g
Hummus:
- 1 can black beans, drained and rinsed
- 1 clove garlic
- 2 tablespoons tahini
- 2 tablespoons lemon juice zest of 1 lemon
- 1 tablespoon rice wine vinegar
- ½ teaspoon cumin
- ½ teaspoon smoked paprika
Vegetable Wrap:
- 1 romaine lettuce leaf
- ½ cucumber, sliced in strips
- 1 carrot, sliced in strips
1. Place all black-bean hummus ingredients in a food processor and blend until smooth.
2. Layer 4 tablespoons of black-bean hummus, cucumbers and carrots into a leaf of lettuce.
Serving suggestion: Serve this dip with a colorful array of veggies — cucumbers, sweet bell peppers and jicama — to satisfy your need to crunch (which will relieve stress). The fi ber in the recipe will fill you up for hours.
Flavor brightener: Using vinegar and lemon juice enhances the flavor of any recipe just like salt does, but without the sodium and unwanted belly bloating.
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