These individual muffin cup pizzas fill all the holes, pardon the pun. All that’s needed are 12 little baked cups that kids can fill with healthy ingredients. From creamy hummus to guacamole and simple marinara, the real fun is in squeezing the ingredients from a collection of squeeze tubes. No fuss, no muss … though no guarantees.
Tip
With very little kids, make fillings ahead. Let them fill their own pizza cup with hummus, marinara sauce, and yogurt.
Healthy Hummus Pizza Cups
Ingredients
- 4 - 9 in (23 cm) whole grain tortillas
- 2 Tbsp (30 mL) extra-virgin olive oil
- 1/2 cup (125 mL) smooth marinara sauce
- 1/2 cup (125 mL) plain soy yogurt (or dairy yogurt for non-vegans)
- 1/4 cup (60 mL) thinly sliced black olives, for garnish
- Parsley sprigs, for garnish
- 14 oz (398 mL) chickpeas, rinsed and drained
- 3 Tbsp (45 mL) water
- 1 Tbsp (15 mL) extra-virgin olive oil
- 1 Tbsp (15 mL) lemon juice
- 1 garlic clove, smashed and minced
- 2 tsp (10 mL) nutritional yeast
- 1/2 tsp (2 mL) ground cumin
- 1/4 tsp (1 mL) sea salt
- 1 ripe avocado, peeled and pitted
- 1 Tbsp (15 mL) lime juice
- 1 Tbsp (15 mL) minced onion
- 1 Tbsp (15 mL) plain soy yogurt (or dairy yogurt for non-vegans)
- 1 garlic clove, smashed and minced
- 1/4 tsp (1 mL) sea salt
Nutrition
Per serving:
- calories182
- protein6g
- fat8g
- saturated fat1g
- trans fat0g
- carbohydrates22g
- sugars4g
- fibre4g
- sodium242mg
Directions
01
Preheat oven to 375 F (190 C).
02
Using 3 in (8 cm) cookie cutter, cut tortillas into 12 rounds. Save remaining tortilla pieces for toasting and dipping. Lightly brush tortilla rounds and muffin tin with oil. Gently press one tortilla round into each oiled muffin cup. Toast shells in oven for 8 minutes or until almost crispy and pale golden. Remove pan from oven and set aside to cool.
03
In bowl of high-speed blender or food processor, add hummus ingredients. Pulse until smooth, scraping down sides of bowl a couple of times. Add a little more water if mixture is too thick; it must be smooth and thin enough to be squeezed from a tube. Transfer to squeeze tube and refrigerate.
04
Clean blender or food processor and add guacamole ingredients. Pulse until smooth, scraping down sides of bowl a couple of times. Add a splash of water if too thick. Transfer to squeeze tube and refrigerate.
05
Place marinara sauce and yogurt into their own separate squeeze tubes. Refrigerate.
06
When ready to assemble, squeeze about 1 Tbsp (15 mL) hummus into bottom of each cup. Top with a squeezed dollop of guacamole, a drizzle of marinara sauce, and yogurt. Garnish with a slice of olive and a parsley sprig. Best when eaten immediately.
READ THIS NEXT
SEE MORE »
Ancho Tomato Baked Feta
This Mexican-Mediterranean hybrid dish gleans its tempered kick from parched ancho chilies, the dried form of poblano peppers known for their smoky quality and sweet to moderate heat. It’s a fantastic saucy, and comforting, appetizer or meal on its own. Serve with crusty bread to sop up every last bit of the red sauce, or spoon over cooked grain. Chili choices Experiment with different dried Mexican chili peppers in your dishes. Instead of ancho, other options, each with different heat levels and flavour nuances, include pasilla, guajillo, or morita. Look for them in Latin markets and some supermarkets. For leftover lovers Because the flavours in this dish only deepen with resting time, it’s a definite candidate for serving as leftovers; simply reheat in the oven or microwave. Cheezy choices If possible, compare labels and look for lower-sodium feta options. A ball of fresh mozzarella or bocconcini are great alternatives, or try a block of medium-firm tofu and substitute agave syrup in place of the honey for a vegan-friendly dish.
Sweet Potato Black Bean Dip with Pickled Jalapenos
A good option for both backyard barbecues and healthy snacking, this creamy dip benefits from a little spicy crunch, courtesy of quick-pickled peppers. If you want your dip to have a smoky edge, blend in a chipotle-flavoured salsa. Or forgo the salsa and, instead, blend in a couple tablespoons of tomato paste and a single canned chipotle chili pepper. Extras of the pickled peppers are an exciting topping for burgers, sandwiches, and tacos. TIP : When using prepared chili pepper products such as bottled salsas, examine the ingredient list for items you really don’t want or need, namely sugar and high amounts of sodium.
Grilled Chili Tofu Steaks with Quinoa
Treat yourself to a steak dinner, using tofu instead of meat. The tangy chili-spiked marinade does double-duty as a finishing sauce and transforms otherwise bland tofu into a dish that’ll sound your taste buds’ fire alarm. Bird’s eye pepper would be a good substitute for habanero if needed. Dousing the fire If you find yourself with a mouth on fire after taking a bite of a chili-infused dish, don’t try to douse it with water. Instead, reach for a glass of milk. The protein casein in dairy is known to help subdue the flame. Water won’t help nearly as much.
GF Almond Tahini Ice Cream Cookie Cake
Ice cream cakes and/or cookies are everyone’s favourite. And here’s a great option for a delicious “Dad’s” cookie cake that’s gluten free! A simple-to-make cookie cake that’s made even easier when the dough is tossed together in a food processor. End a delicious Dad’s Day meal with this deliciously cool and creamy sweet dessert. Best beer? Extra yum when served with small glasses of chocolate-flavoured stout or porter. When Dad loves his cookies We made this delicious dessert into a cake, but it can easily be made into individual ice cream cookies. Roll out dough into 1/4 in (6 mm) thickness and cut into 2 in (5 cm) rounds. Bake, cool, and chill. Once chilled, spoon ice cream in between chilled cookies. Freeze until firm. Drizzle with melted chocolate or dip into melted chocolate.