School is just around the corner. In fact, many school districts in our area are starting this week. If you haven’t done any lunch or snack prep whatsoever, don’t panic! I’ve got a super easy, delicious hummus recipe that is nut free and tahini free that is perfect for getting some extra fiber, healthy fats, and crunchy veggies into your kiddos so that they can take on this school year with energy.
I like this recipe, because it is so versatile. You can add in any flavors or spices you have on hand and your family enjoys. We typically do this tex-mex version, but I also love it with fresh basil, a dollop of adobo sauce, or my homemade ranch seasoning. Feel free to experiment with the spices. Varying your spices is one of the easiest ways to get in different types of nutrients. Different spices carry different phytochemical compounds that help repair and protect our body, so it’s an easy way to get more beneficial nutrients into your kiddos and stave off the beginning of the school year bugs. Varying flavors also works against picking eating. Doing small changes like using basil instead of the chili powder and cayenne will open up their taste profile and keep them open to new food experiences (even if they don’t eat it).
Another bonus to this recipe is that it is nut and sesame free. Because of my husband’s tree nut allergy and sensitivity to sesame, we can’t all eat the store-bought version. This version takes less than 10 minutes to prep this on Sunday night and I store it in these small Pyrex containers for him to take throughout the week. For my daughter, I usually send it in a silicone cupcake liner inside her bento-style lunch kit. Added bonus, it’s so much cheaper than buying the little individual cups!
If you do not have fresh garlic on hand, or you are rushed on Sunday night, you can sub 1 teaspoon garlic powder for the fresh garlic, and it still tastes delicious.
I love serving this with whatever veggies I have on hand (celery, carrots, tomatoes, cucumber, those mini bell peppers) and a serving of gluten free crackers or pretzels. The veggies often come back uneaten, but for young people it’s all about exposure and making it more normal to see healthy food on their plate. Don’t be offended! The more you offer healthy foods, the more willing they will be ONE DAY to take a little bite. I know it’s hard when you work so hard to provide a healthy snack, only to have it uneaten. Just know you are investing in their future relationship with food, and it is worth it.
2 cans chickpeas (reserve liquid)
3 Tablespoons olive oil
3 garlic cloves
2 Tablespoons reserved chickpea liquid
½ lemon, juiced
2 teaspoon ground cumin
¼ teaspoon cayenne pepper
¼ teaspoon chili powder
½ teaspoon salt
- Place all ingredients in food processor. Process on high until smooth. If needed, add extra reserved chickpea juice until you achieve your desired smoothness.