Hummus - An Exploration

Sauces, spreads, choices to add and enhance dishes.

Often these are caloric nightmares. Additional concerns include dramatic jumps in sugars, destruction of a meal's intended nutritional benefits, and (most alarmingly) occasionally you introduce health-conscious no no's like trans fats.

Having started off in the horror section of the dietary library, a short meander to Careful With Your Choices department turns terror into tremendous joy! What started out as bad ideas can become highlights worth having on the table. As always, it's a matter of choice and portion size.

Hummus.

This tasty chickpea dish can be supremely evil, especially when served as an appetizer (I'm lookin' at you, California Pizza Kitchen). The fats-to-calories ratio negate main courses after this as a good idea.

However.... lunch has saved this delicious dish from the alfredo sauce bin. Roasted red pepper hummus with carrots and broccoli to dip? A great lunch choice that has lasting appetite suppression powers, without breaking the calorie bank.

What about condiment power? Careful application of one tablespoon of hummus to the inside of a piece of whole wheat flatbread, onto which fresh bell pepper slices and a couple pieces of grilled flank steak? A treat that tastes a lot naughtier than it is, and satisfying. I shamelessly stole this idea from my friend Lindsey, and I'm never afraid to admit that stealing from her is one of the smartest things I do.

A word on snacking. Hummus can be a delicious treat, it's true. If you're not careful, however, it can also be supremely detrimental to a diet plan. Having pre-prepped pieces of veggies in the fridge makes reaching for pita chips or other less-than-ideal pairings less of a threat, especially when said veggies are right next to the hummus you've got waiting for you in your fridge.

Sauces and dips always present danger to people watching what they're eating. What seems like a harmless handful of a reasonable snack can become loaded with unintended and unwelcome byproducts when add-ons happen. *Know* what you're eating, and don't be afraid to ask what's in the bowl everyone is dipping into before you cover a perfectly good carrot in a 1-tsp=70-calories-but-it-tastes-good nightmare. Just like everything else in life - if you want to be successful at eating healthfully, you have to be aware of the food around you.

Breakfast on the Go

I can't eat a lot in the morning. My body gets very upset when I have a large breakfast.

I don't skip. I mini/maxi.

Jess, what on earth are you talking about?

I'm glad you asked. I'm talking about getting the most caloric and nutrient impact in the fewest mouthfuls of "stuff." Eating enough that's well balanced will help you make it to lunch. Fats help make the brain get going in the morning, sugars give you immediate energy and carbs give you energy that your body can get to more slowly, giving you a 3-way advantage every single day, and limit the cravings that push you from a smart lunch choices right into a binge your body has been begging for all day.

I know this mix sounds naughty. The reality is: almonds are good fat. Your brain requires fat to function. Dark chocolate is a mood enhancer, contains a tiny bit of caffeine to help boost metabolism, and cranberries offer antioxidant deliciousness in addition to the quick energy fix everybody wants in the morning. Almonds keep your tummy happy for hours and hours, chocolate keeps your mood up, and crans give you get up and go. Always a good treat, or a great breakfast-on-the-go.

Bar Harbour Trail Mix
(no idea who invented this particular mix - this is simply how I make my own)

2 cups   almonds, unsalted and unroasted (divided)
1 pkg    Baker's Melting Chocolate (dark chocolate)
8 oz      unsweetened cranberries, dried
4 tsp     vanilla
parchment paper


1. In a small bowl, combine 1 cup of almonds and vanilla. Set aside.

2. Melt Baker's Chocolate according to instructions.

3. Use remaining cup of almonds in Baker's Chocolate, coating each and laying out on parchment paper to cool and harden. (14-18 minutes to completely cool)

4. Combine almonds and cranberries. Serving size is just over 1/2 cup. Easy to slip into a small ziploc bag and eat wherever you have to be. Enjoy.