Healthy Cruising ~ Good Nutrition

A healthy snack…Hummus
Yummy on a sandwich!

Healthy cruising or any healthy lifestyle for that matter really begins in the galley (kitchen, for you still land locked) and one of my favorite and easiest dishes to make for a snack, pupus or even as part of a lunch or light dinner is hummus. This extremely versatile dish can be used as a dip for fresh vegies, crackers, chips or used as spread on a sandwich. I like to serve it with fresh vegies, warm pita, dolmas (stuffed grape leaves), and a variety of olives and peppers. Sometimes I will even make some falafel to go with.

This recipe is from the South Beach Diet book.

1 can (15 ounces) chickpeas
2 tablespoons fresh lemon juice
½ cup tahini (sesame paste) I generally like to use less tahini than this.
¼ cup chopped yellow onion
3 cloves garlic, chopped
2 teaspoons extra-virgin olive oil
2 teaspoons ground cumin
1/8 teaspoon ground red pepper
½ teaspoon salt

*Chopped fresh parsley (optional)
**Small jar roasted red peppers (optional)
***1-3 tablespoons chopped pickled jalapeños
***crushed red pepper flakes to taste
Drain the chickpeas, reserving ¼- ½ cup of the liquid.

Combine all ingredients (note optional ingredients) in a blender or food processor. (I use a hand held blender, which works beautifully) Puree until smooth, adding the chickpea liquid if needed to thin the puree.

Refrigerate for 3-4 hours before serving to blend the flavors.

*Garnish with chopped fresh parsley, if desired.

**Over the years, I have gotten a bit creative with my hummus. My favorite way to bump it up is to add a small jar of roasted red peppers. If you do this, use the juice from the peppers rather than the chickpea liquid for texture if needed.

***With the creative efforts a good friend and myself, we discovered that by adding chopped pickled jalapeños and/or a shake or few of crushed red peppers adds just the right kick to it for us spice lovers!
Serves 5

NUTRITION AT A GLANCE: Per serving: 251 calories, 8 g protein, 23 g carbohydrates, 16 g fat, 2 g saturated fat, 447 mg sodium, 0 mg cholesterol, 5 g fiber

Get creative, there are tons of things you can do with hummus! Have fun and enjoy!

Peace, Love and Pirate Yogis!
Kim Hess
SV Ave de Paso
Florida Keys


  1. Hey Kim. I may like cruising; cruising most certainly does not like me (motion sickness). Went on a luxury 4-day cruise in March 2012 and was stuck in my cabin from the moment we left the harbor till we got back 4 days later. Never again in my life! On topic, I will most certainly try your recipe, sounds healthy (I'm a bit of a freak when it comes to eating healthy foods) and delicious.

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