NUTRITION RESOURCES

Hummus and Tzatziki

 

Quick, healthy and refreshing snack or summer meal.  Serve with fresh veggies and pita or naan bread

 

Hummus

Serves: 2 adults and 4 kids 

Time: about 10 minutes

 

Ingredients

1 can garbanzo beans (chickpeas)

1-2 garlic cloves

¼ cup good quality olive oil (or canola oil)

¼ teaspoon salt

½ teaspoon cumin

Juice from ½ of a lemon

pita or naan bread for serving

 

1. Drain garbanzo beans.

2. Peel garlic

3. Add ingredients to a blender and blend until it forms a thick paste.  

4. Add water to make it creamier if you like it creamier (I usually add about ½ cup water).

5. Serve with fresh veggies and pita bread.

 

Tzatziki

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Serves: 2 adults and 4 kids 

Time: about 10 minutes

 

Ingredients

½ cup lowfat greek yogurt

½ cup sour cream

2 Tablespoons olive oil

2 teaspoons dry dill weed (not dill seed!) - you can use 2 tablespoons fresh dill leaves instead

1 garlic clove, mashed

Juice from ½ of a lemon

¼ teaspoon salt (add more at the end if you want it saltier)

1 cucumber (preferably english, but regular is fine)

pita or naan bread for dipping, I like "stonefire" bread in the deli section of the grocery store

 

•  Peel cucumber.  Cut in half lengthwise and scoop out seeds. Cut into squares as small as you can make them.  Place in a bowl

• Peel garlic.  Chop as finely as you can and mash with the side of your knife to make a paste.  OR use a garlic press to press the garlic.

• Cut lemon in half, juice into a separate container so you can fish out the seeds.  

• Combine all ingredients into a medium sized bowl and stir.

• Serve with fresh veggies and pita bread.

Bonus recipe!

 

We aren’t giving you the ingredients for this, but I make a batch of this every week and serve it with tzatziki and hummus!

 

Tabouleh

 

Serves: 2 adults and 4 kids 

Time: about 10 minutes

 

salad:

1/2 cup bulgur wheat

1 cup water

1 red bell pepper (or 2 big tomatoes)

1 cucumber (preferably english, but regular will work)

1 bunch parsley

3 green onions

 

dressing:

¼ cup olive oil

Juice from 1 lemon

¼ cup fresh mint, chopped

1 teaspoon cumin

½ teaspoon salt

¼ teaspoon black pepper

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Serve With:

hummus

tzatziki

naan or pita bread

 

• Boil 1 cup water in the microwave.  Pour over bulgur wheat in a bowl.  Put a plate over the top of the bowl.  Set aside - let the bulgur absorb the water while you prepare the other ingredients.

• Cut cucumber in half lengthwise and scoop out seeds. Cut into squares as small as you can make them.  Place in a bowl (different bowl from the bulgur)

• Cut bell pepper (or tomato) into squares the same size as the cucumber.  Place in the same bowl as the cucumber.

• Chop parsley and green onions, place in the bowl with cucumber and bell pepper.

• In a separate bowl, make the dressing by combining the olive oil, lemon juice, mint, cumin, salt and black pepper.