Kendall Reagan Nutrition Center Fresh Hummus
Hummus is an easy way to incorporate fiber and protein into a meal or snack.
Serve it as a dip for veggies or whole-grain crackers, add it to a wrap or pita for a Mediterranean meal or use on sandwiches for extra flavor.
Serving Size: 2 tablespoons Yield: 16 servings
- 2 15-ounce cans chickpeas (garbanzo beans), drained and rinsed
- 2 cloves garlic, crushed
- 2 tablespoons plain low-fat yogurt
- 1 tablespoon olive oil
- 2 tablespoons fresh parsley, chopped
- 2 tablespoons lemon juice
- 1/4 teaspoon lemon zest
- 1/4 teaspoon salt
- 1 teaspoon sesame seeds or tahini
- Optional flavoring: avocado, hot sauce, sundried tomatoes, roasted red pepper, curry powder
- Combine all ingredients into a blender or food processor, and blend contents until smooth.
- If the hummus appears too thick to blend, add additional yogurt or olive oil.
- Use a rubber spatula to scrape out hummus into a bowl.
- Hummus is ready to eat! Store leftovers in an airtight container in the refrigerator for up to one week.
Nutrition Information / Amount per serving: Calories 58, Protein 2 g, Total fat 2 g, Total Carbohydrates 7 g, Saturated fat 0 g, Dietary Fiber 2.5 g, Cholesterol 0 mg, Sodium 152 mg, Sugars 3 g, Added Sugars 0 g
More Dressings, Dips, and Salsa Recipes
Avocado Basil Pesto
Try a lighter, heart healthy, and dairy-free pesto to go on toast or pasta!
Serving Size: 1/4 cup Yield: 6 servings
- 1 ½ cups fresh basil, tightly packed
- 2-3 cloves garlic
- 2/3 cup walnuts, halved
- Juice of one lemon (approx. ¼ cup)
- 1 large avocado (or 1 ½ small)
- ½ teaspoon salt
- 2 tablespoons water
- 1 tablespoon nutritional yeast (optional)
- 3-4 Sprigs mint (optional)
- In a food processor, add the basil, mint, walnuts, and garlic, and pulse until the mixture is coarsely ground.
- Add the avocado, lemon juice, water, salt, and nutritional yeast (if using), and blend until smooth and creamy. You may need to stop and stir a few times during the blending.
- Store in an airtight container in the refrigerator until use. An extra squeeze of lemon on top will reduce browning.
Note: If you are using a low-speed blender instead of a food processor, add the avocado and liquid components first, then the herbs and nuts.
Nutrition Information / Amount per serving: Calories 129, Protein 3.1 g, Total fat 11.9 g, Total Carbohydrates 5.1 g, Saturated fat 1.3 g, Dietary Fiber 2.7 g, Cholesterol 0 mg, Sodium 197 mg
Baked Spinach Artichoke Yogurt Dip
A creamy summer snack dip!
Serving Size: ¾ cup Yield: 10 servings
- 1 (14 ounce) can artichoke hearts, drained and chopped
- 1 (10 ounce) package frozen chopped spinach, thawed and drained
- 2 (6 ounce) containers low-fat plain yogurt
- 1/4 cup chopped green onion
- 2 garlic cloves, minced
- 1/2 red bell pepper, chopped
- 2 cup shredded part-skim, low-moisture Mozzarella cheese
- Combine all ingredients and mix well
- Pour mixture into 1-quart casserole dish or 9-inch pie plate
- Bake at 350 degrees Fahrenheit for 20-25 minutes or until heated through
- Serve with your favorite veggies, bread, or crackers.
Nutrition Information / Amount per serving: Calories 177, Protein 8.9 g, Total fat 11.5 g, Total Carbohydrates 7.8 g, Saturated fat 4.1 g, Dietary Fiber 1.3 g, Cholesterol 14.2 mg, Sodium 335.8 mg, Sugar 11.7 g
Gluten Free Avocado Green Goddess Dressing
A great way to add a lot of flavor to your favorite greens!
Serving Size: 1 Tablespoon Yield: 12 servings
- 1 medium avocado, skin and pit removed
- 2 Tablespoons olive oil
- 1 Tablespoon apple cider vinegar
- 1 Tablespoon lemon juice
- ½ teaspoon kosher salt
- 2 Tablespoons fresh chives, finely chopped
- ¼ cup capers, drained
- 1 cup water
- Salt, pepper, and seasonings to taste
- In a blender, combine all ingredients except water.
- Pour ½ cup water into blender, cover, and blend until smooth. Add additional water and blend until desired consistency is achieved.
- Serve immediately over your favorite salad greens or as an accompaniment to veggies and chips.
Nutrition Information / Amount per serving: Calories 25, Protein 0.1 g, Total fat 2.6 g, Total Carbohydrates 0.5 g, Saturated fat 0.4 g, Dietary Fiber 0.2 g, Cholesterol 0.0 mg, Sodium 125.4 mg
Pumpkin Alfredo Sauce
Pumpkin is typically known as a pairing for sweet items, but it can also be a delicious addition to a savory dish!
Serving Size: ½ cup Yield: 6 servings
- 2 tablespoons unsalted butter or oil
- 1 large shallot, minced
- 1 cup pumpkin puree
- 1 tablespoon chopped fresh sage (or 1 teaspoon dried)
- 1 cup low-fat milk or milk substitute
- 1 cup half-and-half
- ½ cup (2 ounces) freshly grated Parmesan cheese
- ¼ teaspoon sal
- ¼ teaspoon black pepper
- Melt butter or warm oil in a medium saucepan over medium-high heat. Add shallow and cook until softened, about 2-3 minutes.
- Add pumpkin and sage; stir for 30-60 seconds to combine. Add milk and half-and-half; stir well. Bring to a simmer, reduce heat to medium low, and continue to cook until thickened and slightly reduced; 4-5 minutes.
- Stir in cheese, salt, and pepper. Taste and adjust seasonings accordingly.
Nutrition Information / Amount per serving: Calories 156, Protein 6 g, Total fat 11.1 g, Total Carbohydrates 9 g, Saturated fat 7.0 g, Dietary Fiber 1.2 g, Cholesterol 34.0 mg, Sodium 238.1 mg
Homemade Mexican Salsa
Homemade salsa made with fresh ingredients is an easy addition to any Mexican dish!
Serving Size: 1/4 cup (145g) Yield: ~5-6 servings
- 9 oz fire roasted tomatoes (or about 2/3 lbs. fresh roma tomatoes if in season)
- 1/4 hot pepper (serrano works well), seeds and membranes removed (more or less to taste)
- 1/3 cup fresh cilantro
- 1 teaspoon oil
- 1/3 onion
- 1 clove garlic
- A pinch of salt
- Black pepper to taste
- Juice of 1/4 lime
- Heat oil in a large skillet over medium-high heat. Add onion and garlic, sauté briefly (15-20 seconds).
- Place tomatoes, hot pepper, cilantro, and onion-garlic mix in a blender, blend to desired consistency. Add salt and pepper to taste.
- Add fresh lime juice and serve warm or chilled.
Nutrition Information / Amount per serving: Calories 25.9, Protein 0.6 g, Total fat 1.0 g, Total Carbohydrates 3.6 g, Saturated fat 0.12 g Dietary Fiber 0.7 g, Cholesterol 0.0 mg, Sodium 347.4 mg
Warm Roasted Garlic Dressing
Make your own olive oil dressing at home infused with the flavors of roasted garlic and rosemary.
Serving Size: 1 Tablespoon (21 g) Yield: 5 servings
- 1 head of garlic
- 2 tablespoons sherry (or red wine) vinegar
- 1/2 sprig fresh rosemary
- 1/4 cup extra-virgin olive oil
- Salt and pepper to taste
- Preheat oven to 400° F.
- Wrap garlic in aluminum foil. Place on rack in oven and roast until tender, about 1 hour. Remove from oven and allow to cool in foil.
- Cut tops off garlic heads with a serrated knife. Squeeze garlic pulp into a small saucepan.
- Place over medium-low heat and whisk in vinegar.
- Finely chop rosemary and add to saucepan. Whisk olive oil in slowly, then add in salt and pepper to taste. Turn off heat; keep dressing warm until ready to serve. Re-whisk if necessary before serving.
White Bean Dip
Best served with fresh vegetables, crostini, or pita wedges!
Serving Size: ¼ cup Yield: 4 servings
- 1 (15oz) can cannellini beans (no salt added), rinsed and drained
- 1 clove garlic
- Juice and zest of 1 lemon
- 2 tablespoons olive oil
- 1/4 cup Kalamata olives
- Cracked black pepper to taste
- Add all ingredients (except pepper) to a food processor, pulse until desired consistency is reached.
- Season with pepper.
Tips: This is a very versatile dip—experiment with different flavors!
- Roasted red peppers
- Sun-dried tomatoes
- Artichoke hearts
- Herbs: thyme, mint, rosemary, or cumin
Nutrition Information / Amount per serving: Calories 156, Protein 5.1 g, Total fat 8.8 g, Total Carbohydrates 15 g, Saturated fat 1.1 g, Dietary Fiber 4.4 g, Cholesterol 0.0 mg, Sodium 156.2 mg
Serve as a dip with warm pita bread, crackers and fresh vegetables, or use baba ganoush as a condiment in your favorite Mediterranean meals!
This recipe has a video! Watch the Baba Ganoush video
Serving Size: 1/4 cup
Yield: 6 servings
- 1 roasted globe eggplant (or 4 ichiban eggplant)
- 1 tablespoon tahini
- 1 tablespoon lemon juice
- 1 clove garlic
- 1/4 teaspoon salt
- 2 tablespoons olive oil
- Preheat oven to 400 ˚F. Lightly grease a baking sheet.
- Use a fork to poke holes in the eggplant skin, then place on baking sheet. Roast eggplant for 30-40 minutes, turning occasionally. (Or use grilled eggplant; see Herb Grilled Eggplant recipe on our Entrees Recipe Page)
- Remove eggplant from oven and let cool. Then cut into a few large pieces to fit into food processor or blender. Add remaining ingredients and blend until smooth.
Nutrition Information / Amount per serving: Calories 80, Protein 1 g, Total fat 6 g, Total Carbohydrates 6 g, Saturated fat 1 g, Dietary Fiber 3 g, Cholesterol 0 mg, Sodium 80 mg, Sugars 3 g, Added sugar 0 g