After-school snacks offer an opportunity to add important nutrients to a child’s diet and also to curb appetites until the dinner bell rings. Peanut butter anoints hummus with a kid-approved flavour profile (and some extra protein) making this healthy dip something that little legs will run home for. Possible dippers include apple wedges, baby carrots, sliced red pepper, celery, and baked tortilla chips. It can also be spread on brown rice cakes.
Kids in action
Allow your under-aged helpers to place all of the ingredients in a food processor container and then, when secured, hit the go button.
Tip
Soaking and simmering chickpeas with some baking soda encourages the legumes to break down during cooking, making for a creamier dip.
Peanut Butter Hummus
Ingredients
- 1/2 cup (125 mL) dried chickpeas
- 1 tsp (5 mL) baking soda, divided
- 1/3 cup (80 mL) natural peanut butter
- Juice of 1/2 lemon
- 2 Tbsp (30 mL) extra-virgin olive oil
- 2 tsp (10 mL) honey
- 1 garlic clove, minced
- 1 tsp (5 mL) paprika
- 1/2 tsp (2 mL) ground cumin
- 1/4 tsp (1 mL) salt
Nutrition
Per serving:
- calories193
- protein7g
- fat13g
- saturated fat2g
- trans fat0g
- carbohydrates15g
- sugars5g
- fibre4g
- sodium104mg
Directions
01
Cover chickpeas and 1/2 tsp (2 mL) baking soda with 2 in (5 cm) water and soak overnight. Drain chickpeas and place in saucepan with 1/2 tsp (2 mL) baking soda and enough water to cover by 2 in (5 cm). Simmer until chickpeas are very tender, about 25 minutes. Reserve 1/2 cup (125 mL) soaking liquid, drain, and set chickpeas aside to cool.
02
In food processor container, place cooled chickpeas, peanut butter, lemon juice, olive oil, honey, garlic, paprika, cumin, and salt; blend until smooth. If needed, blend reserved soaking liquid, 1 Tbsp (15 mL) at a time, into mixture to create desired creamy texture.
Matthew Kadey, MSc, RD
Matthew Kadey is a dietitian, nutrition writer, and recipe developer. He is also the author of Rocket Fuel (VeloPress, 2016) and Muffin Tin Chef (Ulysses Press, 2012).
READ THIS NEXT
SEE MORE »
Smoky Lentil Sloppy Joe Stuffed Peppers
This hearty version of traditional sloppy joes has a tidy helping of sleep-aiding dietary fibre, thanks to its payload of smoky lentils. Swapping out the doughy bun for sweet bell pepper ups the nutritional ante and visual appeal. It’s also superb as leftovers. Smoke and fire Chipotle peppers are ripened red jalapeno chiles that have been smoked and dried. In stores, they’re typically sold in a rich, smoky flavoured adobo sauce. They add fiery, complex flavour to sauces used for pasta dishes, tacos, and any version of sloppy joes.
Yogurt Bowl with Tart Cherry Compote
If you’re hungry for a nighttime snack, then spoon up this creamy, sweet-tart yogurt bowl to help promote some sweet dreams. It’s also a great breakfast option with a little granola tossed on top. The cherry compote can be made up to 5 days in advance. Less is more Many people would be surprised by the amount of added sugar that can be found in flavoured yogurts, including vanilla. A healthier option is to select products that are labelled “plain” and then let natural sweetness come from fruit toppings.
Turkey Tarragon Stew
For many of us, turkey is a comfort food that recalls happy memories. This stew is one that is comforting both to make and to eat. Simmered slowly over a few hours, turkey drumsticks deliver rich flavour as well as a huge punch of protein. Tarragon gives it a fresh, bright pop of flavour that balances the earthy richness of the stew. Turkey contains high levels of B vitamins and selenium, as well as tryptophan, which has been explored in recent research for its role in the formation of the mood regulator serotonin. Leftover turkey You can also make this dish with leftover cooked turkey. Simply start the recipe by browning the leek and onion and adding stock, carrots, and parsnips. When the vegetables are tender, add cooked turkey and continue with the recipe [object Object]