Healthy Hummus

Promoting Optimal Wellness for Body, Mind & Spirit

Promoting Optimal Wellness for Body, Mind & Spirit

‘Healthy Hummus’ –

Hummus has its roots in the Middle East as ‘Hummus bi tahini.’ Hummus typically is made by combining cooked, pureed chickpeas (a legume) with tahini (sesame) paste, olive oil, garlic, salt and pepper. Other legumes* can be used in place of chickpeas, such as soybeans, black-eyed peas and black beans. Low-fat yogurt can be used instead of sesame paste.

* Legumes – “a class of vegetables that includes beans, peas and lentils — are among the most versatile and nutritious foods available. Legumes are typically low in fat, contain no cholesterol, and are high in folate, potassium, iron and magnesium. Legumes also contain beneficial fats and soluble and insoluble fiber. A good source of protein, legumes can be a healthy substitute for meat, which has more fat and cholesterol.”  (Source:

Hummus is a source of healthy protein, carbohydrate, oil and fiber. **

** Keep in mind, even healthy foods require portion control for healthy weight! ** 

(1/4 cup/4 Tablespoons hummus = approx. 100 calories **)

Hummus: A Healthy Snack, Condiment, or Meal. Enjoy hummus as a dip with healthy vegetables such as carrots, peppers, celery, cucumbers, or squash. Make a healthy sandwich using hummus in place of mayonnaise. Add hummus to a salad for as a healthy protein.

Homemade Hummus and Other Healthy Recipes can be found in Cooking Light –

For nutritional recommendations, consult a physician, chiropractor, nutritionist or dietitian. Diane Dube, RD, LDN.  Terri Smith, RD, LDN, CDE who has worked at the North Shore Medical Center’s (NSMC) Cardiac Rehabilitation and Heart & Wellness. Sue Miller, RD, LDN at http://www.Metrowest Melinda Vaturro, RN, LDN private practice in Stoneham and Tewksbury. To Contact Addison Gilbert Hospital’s dietitians and diabetes educators ––services/health-services/weight-management/weight-management-overview.

Join me for a lecture this Tuesday. April 21st at Dube Nutrition. 2 First Avenue, Centennial Park, Peabody MA. 6:30 pm – 8 pm. For Details/To Register: Email Diane –

Stay tuned for upcoming nutritional information from Licensed Dietician and Diabetes Educator, Terri Smith, MA, RD, CDE, from North Shore Medical Center’s Cardiac Rehabilitation.

Join me for a lecture this Tuesday. April 21st at Dube Nutrition. 2 First Avenue, Centennial Park, Peabody MA. 6:30 pm – 8 pm. For Details/To Register: Email Diane –

Happy, Healthy Meal Planning!   ~ Karen

PS. Be sure not to confuse ‘Hummus,’ with ‘Humus’ – the dark, organic material that forms in soil when plant and animal matter decays. When plants drop leaves, twigs, and other material to the ground, it piles up. This material is called leaf litter.

~ ‘Humus, good for the soil. Hummus, good for the soul.’ ~   😉


~ Enjoy a Happy & Healthy Weekend,    Karen

Karen Pischke B.S.N., R.N. Owner/Founder of Dreamtime Wellness™  Promoting Optimal Wellness for Body, Mind & Spirit Find us on Facebook –


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