Homemade Hummus

1-15 ounce can garbanzo beans (chickpeas), drained and rinsed
1 tbsp tahini (sesame seed butter, found in the ethnic foods section of your grocery store)
2 tbsp lemon juice
2 small garlic cloves (use more if you like more bite)
1/3 cup vegetable or chicken broth
1 tsp horseradish (optional)
salt and pepper to taste

Blend all ingredients together until smooth. Spread on tortillas, sandwiches, or whole wheat pita bread or dip fresh veggies and pita triangles.

Makes 8-1/4 cup servings.

Calories 84.5
Fat 2g
Sodium 223.5mg
Carbs 15g
Fiber 3g
Sugar 0.1g
Protein 3.5g

Strawberry Yogurt Parfait

Parfait can be pretty unhealthy depending on what kinds of yogurt and granola you use, so be picky!!

1/2 cup non-fat plain yogurt
2 fresh strawberries, sliced
2 tbsp of low-fat granola with or without raisins
1/4 tsp vanilla
1/2 tsp Splenda

Pour 1/2 cup of non-fat plain yogurt in a dish and mix in the vanilla and splenda. Top with the low fat granola and the strawberries and ENJOY! You can use other berries or fruits instead of strawberries.

Makes 1 serving.

Calories 85
Fat 2g
Sodium 86mg
Carbs 10.5g
Fiber 0.6g
Sugar 9g
Protein 6.5g

Black Bean and Avacado Salsa

1-15 ounce can corn, drained
1-15 ounce can black beans, drained
1-8 ounce can sliced olives, drained
1 cup fat free Italian dressing ( bottled or made from a mix)
3-4 Roma tomatoes, diced
2-3 avocados, diced
3 tbsp fresh cilantro, to taste

Mix everything together except for avocados & tomatoes. Chill for 2-3 hours. Add avocados & tomatoes just before serving. Serve with tortilla chips, pita bread, tortillas, or on salad.

Makes 12 servings.

Calories 148
Fat 7.5g
Sodium 500mg
Carbs 18g
Fiber 6.5g
Sugar 1.5g
Protein 4.5

Spicy Bean Dip

1-15 ounce can of pinto beans, drained and rinsed (any beans work, pinto are just my favorite for this recipe)
1/4-1/2 cup water
1 tsp chili powder
1/4 tsp garlic powder
a pinch of cumin
canned diced green chiles to taste (optional)
salt and pepper to taste

Blend beans with water until smooth. Start with 1/4 cup water and add more if it's too thick for your blender or food processor. Mix in the spices. Dip sliced assorted veggies. A lot of the time I'll dip lots of fresh veggies and some whole wheat pita bread triangles and call it a full meal. It's a good source of protein and fiber and is super filling!

Suggested dipping vegetables: broccoli, bell pepper, carrots, celery, cauliflower, zucchini, etc.

Makes 4-1/2 cup servings.

Calories 117
Fat 0.5g
Sodium 203mg
Carbs 22g
Fiber 7.5g
Sugar 0g
Protein 7g