Hummus
Makes 1 cup (250 ml)
1 garlic
clove
1
cup (250 ml) chickpeas
3½
tablespoons (50 ml) tahini
2
tablespoons (30 ml) fresh lemon juice
½
teaspoon (2 ml) sea or kosher salt
¼
teaspoon (1 ml) reshly ground black pepper
3
tablespoons (45 ml) extra virgin olive oil
1
⁄
3
cup (75 ml) water (plus more if needed)
Insert the blade assembly in the prep bowl. Add garlic to bowl and process
for 10 to 15 seconds; scrape bowl. Add chickpeas, tahini, lemon juice,
salt and pepper; pulse 6 to 8 times. Add the oil and process until almost
completely combined. Add the water and process until very smooth. If a
thinner consistency is desired, add more water.
Adjust seasoning to taste.
Nutritional information per serving (2 tablespoons [30 ml] ):
Calories 120 (63% from fat) • carb. 9g • pro. 3g • fat 9g
sat. fat 1g • chol. 0mg • sod. 230mg • calc. 39mg • fiber 2g
Black Bean Spread
Makes 1 cup (250 ml)
1 garlic
clove
½
jalapeño, seeded and cut into ½-inch (1.25 cm) pieces
2
tablespoons (30 ml) fresh cilantro
1
cup (250 ml) black beans, plus 1 tablespoon (15 ml)
reserved for the end
3
tablespoons (45 ml) fresh lime juice
½
teaspoon (2 ml) ground cumin
¼
teaspoon (1 ml) sea or kosher salt
¾
teaspoon (3.27 ml) freshly ground black pepper
1
tablespoon (15 ml) extra virgin olive oil
1
tablespoon (15 ml) water
Insert the blade assembly in the prep bowl. Add the garlic, jalapeño and
cilantro; process for 5 seconds; scrape the work bowl. Add the remaining
ingredients, reserving the extra tablespoon of the black beans. Pulse 2 to
3 times, and then process for about 5 seconds, until combined. Add the
reserved tablespoon of beans and pulse 2 to 3 times.
Adjust seasonings to taste.
Nutritional information per serving (2 tablespoons [30 ml] ):
Calories 48 (38% from fat) • carb. 6g • pro. 1g • fat 2g
sat. fat 0g • chol. 0mg • sod. 71mg • calc. 20mg • fiber 2g
Fresh Tomato and Corn Salsa
Homemade salsa in just a few minutes – and it is fat-free, too.
Makes 1¼ cups (300 ml)
1 garlic
clove
¼
medium onion, cut into 1-inch (2.5 cm) pieces
½
jalapeño, seeded and cut into ½-inch (1.25 cm) pieces
1
green onion, cut into 1-inch (2.5 cm) (2.5 cm) pieces
¼
cup (50 ml) fresh cilantro
1½
teaspoons (7 ml) fresh lime juice
¼
teaspoon (1 ml) sea or kosher salt
pinch freshly ground black pepper
pinch chili powder
1
medium tomato, cut into 1-inch (2.5 cm) pieces
1
⁄
3
cup (75 ml) frozen corn kernels, not defrosted
Insert the blade assembly in the prep bowl. Add the garlic, onion, jalapeño,
green onion and cilantro to the bowl and pulse about 5 times, or until
roughly chopped; scrape bowl. Add the lime juice, salt, pepper, chili
powder and tomato; pulse an additional 3 to 4 times. Add the corn and
pulse 2 to 3 times to combine.
Adjust seasoning to taste. Serve with warm tortilla chips.
Nutritional information per serving (2 tablespoons [30 ml] ):
Calories 10 (6% from fat) • carb. 2g • pro. 0g • fat 0g
sat. fat 0g • chol. 0mg • sod. 100mg • calc. 4mg • fiber 1g
Citrus and Avocado Salsa
This salsa is great served on top of grilled chicken or fish.
Makes 1½ cups (375 ml)
1 garlic
clove
¼
medium red onion, cut into 1-inch (2.5 cm) (2.5 cm)
pieces
½
jalapeño, seeded and cut into ½-inch (1.25 cm) 1.25 cm)
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