9 Unusual Ways to Eat Hummus
Author：[本站]Date：2018-04-25 17:33:04
Hummus has been around for so long that its origin is actually debated. Greece? The Middle East? Who knows. But what isn't debatable is that hummus, which is made from ground chickpeas, tahini, olive oil, lemon and salt, is nutritious – packed with vitamins, minerals and healthy fats. One serving of 2 tablespoons provides around 70 calories, 1 gram of fiber and 2 grams of protein.
[See: 10 Healthful Snacks That Won't Break the Calorie Bank.]
When most people think of eating hummus, though, they picture dipping a piece of pita bread or raw veggies into it. While that's a great way to enjoy it, it's far from the only way. To help inspire you, I asked some of my favorite registered dietitian pals to share some of the ways they get creative with hummus:
1. Salad Dressing
Want a creamy salad dressing, but not all the extra calories that usual come along with it? Samantha Cassetty, a registered dietitian nutritionist in New York City, has a solution: “I add hummus, along with oil and vinegar, to salads when I want a creamy dressing. Not only does it add a rich dimension, it brings a nutritional boost and tastes amazing!” Now, who wouldn’t want that?
Dawn Jackson Blatner, a registered dietitian nutritionist and author of "The Superfood Swap," also uses hummus in a dressing. “I use hummus to make a two-ingredient salad dressing – hummus and lemon juice. It’s flavorful, simple to make and less than 20 calories per tablespoon,” Blatner says.
2. Pasta Sauce
Hummus doesn’t only add creaminess to salad dressings, it can also add it to sauces. Think penne alla vodka without all the heavy cream and calories, or simply in any red sauce to thicken it and add more flavor. I basically add 2 tablespoons of plain hummus to either homemade or jarred tomato sauce, add lots of veggies and then put it on top of a serving of pasta. The added fiber and protein helps make my pasta primavera even more nutritious.
3. Bloody Mary
Did someone say cocktail? Jackie Newgent, a registered dietitian nutritionist, private cooking coach and author of "The All-Natural Diabetes Cookbook" uses hummus in her version of a Middle Eastern bloody mary. “Hummus makes it creamy and gives it an earthy orange color," she says. "For two servings, puree 5 fluid ounces of tomato juice, 1/4 cup hummus, 1 1/2 fluid ounces lemon vodka, 1 teaspoon fresh mint, 1/4 teaspoon harissa, a big pinch of freshly ground black pepper and two large ice cubes in a blender.” Talk about thinking outside the box.
4. Mayonnaise Swap
Probably one of the most common uses for hummus is as a mayonnaise replacement. Hey, personally I am a mayo lover, but sometimes I just want the hummus taste along with more nutrition. I’m sure Joan Salge Blake, a registered dietitian nutritionist, clinical associate professor at Boston University and author of "Nutrition & You" would agree. “I swap out condiments as a spread on my sandwiches and wraps, and swap in hummus. A tablespoon of hummus not only adds wonderful flavor at lunch, but also healthy fats, some protein and fiber,” she says.
Heather Mangieri, a registered dietitian nutritionist, nutrition consultant and author of "Fueling Young Athletes," also loves this swap. “As a career mom on the go, I eat a ton of tuna salad. I love mixing hummus and tuna together for a flavorful twist to traditional recipes. The creamy consistency makes it a great alternative for mayonnaise.”
5. Entree Base
Ellie Krieger, a registered dietitian nutritionist, award-winning cookbook author and host of "Ellie's Real Good Food" on public television, takes hummus to a whole new level. “Rather than as a dip, I like to smear hummus on a plate and use it as a base for all kinds of toppings like roasted or grilled vegetables, chopped eggs, chicken kebabs or lamb kebabs,” Krieger says. “Garnish it with fresh herbs, a drizzle of olive oil and perhaps a sprinkle of za'atar (a Middle Eastern spice blend), and you have an easy, healthy and very special meal.”
6. Nachos
Nachos without cheese – could that even be a thing? According to Michelle Dudash, a registered dietitian nutritionist, Cordon Bleu-certified chef and author of "Clean Eating for Busy Families," it certainly is. “I love using hummus in place of cheese in my vegan nachos as a plant-based topping that adds creaminess and some protein. Ounce-for-ounce compared to cheese, hummus is lower in saturated fat and calories and higher in fiber. To make these nachos, place chips on a sheet pan, dollop with 1/4 cup hummus and salsa, and bake until sizzling.”
7. Bruschetta
With protein being so popular these days, hummus on bruschetta seems like a natural fit. “Adding hummus is an easy way to incorporate protein into this popular appetizer that typically doesn’t contain protein,” says Robin Plotkin, a registered dietitian nutritionist, culinary nutritionist and founder of Robinsbite.com. “The hummus provides a perfect base to secure the tomato mixture to the bread, and it provides a plant-based protein with ingredients that complement each other well. Simply spread hummus on top of a baguette or crostini and add the bruschetta mixture.”
8. Baked Potato
One of my personal favorites is hummus as a topping on a baked potato. Since hummus is lower in calories than butter, I can use much more without my potato drying out. Sometimes, I might mix it with a small amount of butter, since I do love the taste, as well as a little low-fat sour cream. Other times, I totally scratch the butter, top the potato with the hummus and sour cream, add black beans and a fried egg and enjoy it as a satiating dinner.
[See: 9 Healthy Recipe Swaps That Taste as Good or Better Than the Original.]
9. Chicken Marinade
You could buy a lot of sauces that are high in added sugar or sodium for grilling chicken this barbecue season – or you could do what Bonnie Taub-Dix, a registered dietitian nutritionist, creator of BetterThanDieting.com and author of "Read It Before You Eat It: Taking You from Label to Table," does. “When I’m not making my own hummus, I buy a brand that’s in the refrigerated section of the supermarket and I just add my own touches to create a topping for grilled chicken. I add a touch of honey, a squeeze of balsamic glaze, chopped fresh herbs like rosemary, thyme and parsley, and the zest of a lemon or lime, plus a squeeze of its juice,” Taub-Dix say. Now if it was only warm enough outside for me to light the grill!
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