Diet & Fitness

Summer's festivities typically bring bowlfuls of potato chips and sour cream dip or tortilla chips and salsa to the munchies table, and that can mean too many extra fat grams and calories in your day.

Just 12 potato chips can have 150 calories and 10 grams of fat. Scoop up some French onion dip and you're getting an additional (and potentially astronomical) 5 grams of fat with every two tablespoons. True, salsa is fat-free and low in calories, but if you're in the mood for something smooth and creamy-tasting, it probably won't cut the mustard.

To sass up your meals and snacks and keep the fat and calories low, pick up a container of hummus in your grocer's refrigerator section (or make your own with our hummus recipe below!). Hummus is a traditional Middle Eastern sauce made from pureed chickpeas, lemon juice, garlic and olive oil. And its thick, dip-like consistency makes it as versatile as it is delicious. Spread some on a sandwich instead of mayo or plunge baby carrots, cucumber spears and baked potato chips into it.

Best of all, hummus offers plenty of good nutrition along with its rich creaminess. Many brands have as little as 35 calories and 1 gram of fat per 2 tablespoons, plus you get a gram or so of stomach-satisfying fiber and a touch of protein.

While there are numerous brands on the market, you can whip up your own homemade hummus with this hummus recipe in no time. Do it yourself and you can be sure it's low in fat and customize it to your taste by adding roasted garlic, roasted red pepper or scallions. (NOTE: You can find the ingredient tahini in the ethnic foods section of your supermarket or in specialty stores.)

Low-Fat Hummus Recipe
This hummus recipe is a little higher in fat, but it packs so much flavor you'll only need a little. Plus, it gives you a whopping 3 grams of fiber per serving -- sour cream and onion dip can't offer that!

1 (15-oz.) can chickpeas, rinsed and drained
2 Tbsp. lemon juice
2 Tbsp. tahini (sesame paste)
1 garlic clove, minced
1/2 tsp. salt

Combine ingredients in a blender and puree until smooth; refrigerate, covered, about 1 hour.

Makes 6 servings. Nutritional values per serving: 120 calories, 4g fat, 18g carbohydrate, 4g protein, 410mg sodium and 3g fiber.

Try this recipe? Let us know how you like it! Have your own to share? We LOVE reader input!

Labels: recipes