North Texas Dentistry Convention Issue 2014 | Page 40

healthy living Is Hummus the New Salsa? Traditional hummus is made with chickpeas, garlic, lemon juice, olive oil, and tahini (a thick paste made from ground sesame seeds). You can find a variety of flavors at the store including roasted red pepper, lemon, jalapeno, garlic lovers, sundried tomato, and many more. Chickpeas, also known as garbanzo beans, contain fiber and protein, which help keep you feeling full longer. Fiber also aids in healthy digestion. Olive oil is an unsaturated fat or “healthy” fat that may lower your total cholesterol levels. Tahini contains unsaturated fat, protein, and fiber. Even though hummus is a nutrient dense food, it is calorie rich. One serving of hummus is 2 tablespoons and has approximately 60 calories. A ¼ cup of hummus is 120 calories, so it is important to be mindful of portions since the calories do add up fast. When making hummus at home, try substituting cooked sweet potatoes or roasted butternut squash for the chickpeas in the recipe. This substitution will save you about 30-40 calories per serving. Another tip is to reduce the amount of tahini. There are 90 calories and 8 grams of healthy fat in only 1 tablespoon of tahini. Hummus is an easy, quick snack. Pair it with baked pita chips, whole wheat crackers (Ak-Mak crackers are a good choice) or a variety of fresh vegetables (carrots, bell peppers, cucumber, or celery). Also, it can make for a great small meal with wholewheat pita bread and side salad. You can find hummus in the cold section of most grocery stores, or better yet – try this delicious recipe for Sweet Potato Hummus! Sweet Potato Hummus Serves: 15, Serving size: 2 Tbsp Ingredients 16-oz. baked sweet potato, skin removed (2 cups diced) ¼ heaping cup roasted red peppers, drained 3 Tbsp. lemon juice 1 large clove garlic ½ tsp. ground cumin 1 tsp. salt 1 Tbsp. tahini Pinch cayenne pepper, or to taste 2 Tbsp. fresh parsley (or cilantro), chopped Directions In a food processor, puree the sweet potato and the next 7 ingredients, until desired consistency is reached. Add parsley and pulse until incorporated into sweet potato mixture. Transfer to a serving bowl, cover and refrigerate. Remove from refrigerator about 15 minutes before ready to serve. Serve with vegetables, baked pita chips, or crackers. Nutritional Analysis Calories Sodium Fat Fiber Saturated fat Carbohydrate Protein Cholesterol 31 172mg 1g 1g 0g 6g 1g 0mg Recipe provided by Kathy Duran-Thal, R.D., Director of Nutrition Cooper Wellness Program, A Cooper Aerobics Company FIVE DAYS TO Longer Better COOPER WELLNESS ™ SCIENCE BASED. TRUSTED RESOURCE. nutrition and eating • healthy living workshops • exercise and activity 40 NORTH TEXAS DENTISTRY | www.northtexasdentistry.com A healthier, brighter future starts with Cooper Wellness. 12230 Preston Road | Dallas, Texas 75230 972.386.4777 | 800.444.5192 | cooperwellness.com