Healthy Home Snacks: Homemade Hummus Recipe

Getting used to a new normal and the challenges of staying home means that many of us will find ourselves reaching for the snack cupboard. In the first of a series of recipes and hacks for home snacking, registered dietitian and health writer Laura Tilt shares her top tips for healthy home snacking.

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PREPARATION TIME

10 minutes

INGREDIENTS:

• 1 can chickpeas, drained and rinsed

• 1 clove of garlic or a small squeeze of garlic paste

• 60g tahini or almond butter/PB

• 100ml cold water

• Half a lemon

• Salt/Pepper

Nutritional Information

4 servings

• Kcals: 171

• Carbs: 9g of which sugars 0g

• Fat: 11g

• Protein: 7.6g

• Fibre: 4.1g

• Salt: 0.62g

• Allergens: Sesame

Directions:

1. Add the cold water to a blender or Nutribullet and then add the rest of the ingredients on top

2. Pulse until smooth – 3-4 minutes (you may need to scrape down the sides of the cup once)

3. Transfer to a container and keep refrigerated until ready to eat – will keep for 2-3 days.

Switch it up: Different ways to flavour your Hummus

• Drizzle olive oil on top

• Roasted red pepper – add to the blender

• Cooked beetroot – add to the blender

• Pesto – tsp swirled through

• Fresh coriander/basil to garnish

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LAURA’S TOP TIPS FOR HOME SNACKING

1. Ask yourself – Are You Hungry?

The challenges of working from home combined with anxieties and uncertainties about the future mean that we’re all potentially snacking more than normal. If instead you’re bored, lonely or stressed, Laura suggests building a toolkit of resources to support yourself instead of reaching for a snack. If you’re feeling a bit low – reach out to a friend, take some time out to enjoy a cup of tea by and likewise if you’re stressed with work, take a break.

2. Organise Your Environment

Research demonstrates that time and time again that we’ll opt to snack on the first thing we see. Laura suggests switching up your cupboards and fridge so that the healthiest choice also becomes the easiest. This can be as simple as moving healthy snacks such as nuts and seeds to the front and others to the back, either wrapped up or out of eye line.

3. Prep Ahead

If you wait until you’re hungry to eat, you’re likely to make less healthy choices. Laura advocates tweaking your new daily routine to take 5 minutes in the morning to prepare healthy snacks for the day ahead, for example chopping up vegi sticks or fruit slices.

4. Aim for Sources of Steady Energy

Laura advises making food choices that help keep energy and mood on a steady keel throughout the day. This means combining sources which are good source of both fibre and protein, for example wholemeal toast with a boiled egg or banana with peanut butter.

Keen to learn more about fuelling for performance and adventures? Then check out our Nutrition category for more handy tips, advice and recipes.