Recipe of the Week: Hummus
Hummus is a super popular snack, but most people eat store-bought hummus and do not realize that it’s as easy to make as a protein shake!
Not only will making it yourself be a more economical and environmentally conscious choice, but it also has less sodium and preservatives than premade hummus, and it is free of inflammatory seed oils. When paired with additional protein or whole grains, hummus is a fabulous protein source.
*This is high in protein but not a low-carb food. If you are on a low-carb nutritional protocol, omit the beans and you have a delicious tahini sauce!
1 ½ cups cooked garbanzo beans OR a 15 oz can of garbanzo beans drained and rinsed
¼ cup tahini
Water (up to 4 tablespoons)
1 large lemon
1-2 garlic cloves
1 teaspoon cumin
Salt and pepper
For serving: Extra virgin olive oil
Optional: paprika, za’atar and/or harissa paste
Using a food processor, add garlic, lemon juice, and tahini. Add water-start by a tablespoon or two. When the tahini goes from a sandy color to an off-white and a creamy texture you know it is ready! If you are still processing, and that is not happening add some more water. (If you are using a blender, you may have to double the recipe to get enough volume to blend). Then, add the garbanzo beans, cumin, salt, and pepper to taste. Continue processing until you reach desired creamy texture, add a little water as needed but no more than a tablespoon at a time. Serve with a splash of olive oil.
My favorite way to eat hummus is topped with caramelized onions and a hardboiled egg served with pickles and a middle eastern salad with tomatoes and cucumbers. YUM!
¼ cup serving size
Carbohydrates 12.4 g
Fiber 2.5 g
Net Carbs 9.9 g
Fat 5.3 g
Protein 3 g
About the Author
Lia Klugman, Fitness and Nutrition Adviser in White City and Ashland, OR provides holistic nutrition expertise to support OnePeak Medical patients in meeting their health and wellness goals.
A second-generation foodie and health nut, Lia grew up eating nutritious foods. Her father is Israeli, so salad for breakfast with hummus and a hardboiled egg was frequent. Lia’s mother cured her sister’s asthma with nutrition alone and prepared a wide array of nutritious foods. Lia didn’t try candy until she was 6 years old! She also never believed in Santa Claus, but believed dried apple was bubblegum. When Lia got a little older, she realized she would only be allowed to eat sugar if she baked something with it herself. This loophole developed her love for baking, cooking, and her tendency toward blood-sugar imbalance.
Fast forward to 2017, Lia was working through her own health journey working at the front desk of an acupuncture clinic. She learned many different modalities such as Nutritional Response Testing, herbal medicine, meridians, and how energies flow in the body. She quickly realized how passionate she was about nutrition and health and decided to study at Bauman College of Culinary Arts. Lia completed her Nutrition Consultant Certification in 2019. After her degree, she started her own practice and has helped clients heal everything from their eczema to chronic digestive discomfort to managing their PCOS symptoms, as well as excelling in their workouts.
Lia’s strives to support her clients to build resilience and intuition through nutrition. After working with Lia, clients report feeling more in tune with their body so that they begin to crave the healthy foods their body needs to thrive. To Lia, success looks like being able to indulge during moments of celebration without overdoing it or feeling like you need a week to recover.
Lia believes nutrition is not just physical, but emotional as well and shares this wisdom in every aspect of her work. Many people are turned off by their bodies’ natural wisdom and instead rely on the next TV show or influencer to tell them how to eat. It’s much more difficult to create an enjoyable life if we can get stuck in a pattern of trendy restrictive diets or binge eating. They both are experiences of detachment to what our body actually needs. If we get educated, dig deeper, and enhance our intuition, we can get clarity on our own health. The more we listen to our body, the louder it speaks.
Upon working with Lia, patients report having more energy, confidence, and trust in themselves, so they feel better able to handle whatever comes their way. She does this by co-creating a plan with clients that is manageable, incorporating various healing modalities that include how to heal the mind, body, and spirit in conjunction.
One of Lia’s favorite sayings is from Ayurveda (Traditional Indian Medicine): “You are not what you eat but what you digest.” She believes this spans beyond just our health and food but includes information we intake, experiences we do, modalities, and medicines we take. Digestion is the act of assimilating external information. Practicing this is crucial to healing and growing.