Arabic sauce hummus with flatbread and fresh vegetables, closeup

How to Make Heart-Healthy Hummus

Hummus is a heart-healthy snack that's surprisingly easy to make at home with this recipe.


Since it’s heart month, we thought we’d share an easy and heart-healthy snack. Hummus is great to make anytime you want something full of flavor, packed with nutrients and just plain yummy!

This is Chef Betty’s own recipe for hummus—a flavorful dip or spread. You’ve probably already tried it in our Mediterranean wrap in the Café. (And if you haven’t, come in and try this wrap—it’s beyond delicious!)

Hummus has been around so long, there’s no true account of its origins. Legend says chickpeas were grown in the famed Hanging Gardens of Babylon. Plato and Socrates mention hummus. It was a street food in ancient Rome.

Suffice to say, hummus been a staple in both Mediterranean and Middle Eastern cuisines for thousands of years.

The main ingredient in hummus is chickpeas. (In fact, hummus means chickpea in Arabic.) One cup of chickpeas, also known as garbanzo beans, gives you 14.5 grams of protein and 12.5 grams of fiber—that’s half the minimum recommended daily intake! So, they’re a great protein source for vegan and gluten-free diets.

The bean beauties are also packed with essential nutrients like manganese, iron, folate and phosphorus. Plus, they’re super low in saturated fats, making them a great choice for a heart-healthy snack.

This recipe calls for the garbanzos to be drained. If you like, save the liquid that the beans are packed in—called aquafaba—as it’s a great vegan substitute for egg whites in a variety of dishes.

Hummus can be served with veggies, warm wedges of pita bread, crackers, or even slices of baguette.

It’s a great choice for a party appetizer, and hummus can be the centerpiece of an easy Mediterranean meal. Just add a dish of marinated veggies, tabouli salad, and some marinated olives and you’ve got a great mezze buffet!

Now let’s get to that recipe!


Chef Betty’s Homemade Hummus

  • 2 cans organic garbanzo beans, drained
  • 5 cloves of garlic, peeled
  • 1/4 c. tahini*
  • 1/2 c. olive oil
  • Aquafaba or water for consistency
  • Salt and Pepper to Taste

Add all ingredients to a blender or food processor and blend. Add liquid in small amounts until the mixture is smooth and creamy.

Garnish your hummus masterpiece with a sprinkle of paprika, a drizzle of olive oil, or chopped fresh herbs if desired. Serve with veggies or pita bread. Refrigerate any unused portions.

Yield: about 2 ¾ cups

*Tahini is a paste made from sesame seeds. It’s widely available at most grocery stores.


3 Groovy Ways to Tap Into the Power of the Lunar New Year


The Lunar New Year is a powerful time to reset your energy and intentions for the year. These 3 traditions are a fun way to tap into the power of this celestial holiday.


If you’re feeling like the year is already speeding by, and you never quite got around to setting goals and intentions for 2018, the Lunar New Year is the perfect time to hit the reset button and start over. Billions of people all over the world celebrate this celestial holiday. That’s a lot of intention and positive efforts aligning to start a new lunar calendar with good luck and good fortune.

The Lunar New Year has been celebrated for over 4,000 years. It falls anywhere from four to six weeks after the end of the Western calendar year. This year it falls on Friday, February 16th as we usher in the Year of the Dog.

This is the perfect time to reflect on the past year and assess where we truly want our attention and energy to go and flow in the coming months.

The Year of the Dog emphasizes loyalty, stability, intuition and love. Sounds good, right? So let’s tap into this ancient celebration with three simple but powerful things to prepare yourself and your home. These are a few of the traditional ways that the Chinese have used for centuries to prepare for the New Year and its bundles of good luck, health and prosperity.

1. Sweep out the old.

There’s no easy way to say it: cleaning house is one of best ways to welcome in new luck and opportunity. Give away clothes you no longer wear. Toss anything that’s broken. Scour the stove and oven ‘til they shine. Give the front door and porch a good sweeping. Wash windows with an eco-friendly blend of 50/50 white vinegar and water.

You’re letting go of the old, and making space for the new. Open windows to let fresh air circulate around your home.

Do all your decluttering and cleaning before February 16th. It’s considered bad luck to clean on the first few days of the New Year. That means you get the whole weekend off from cleaning!

2. Buy a new outfit.

Shopping as a New Year tradition? Yes, please!

The Chinese wear a new outfit and shoes on New Year’s Day to represent new beginnings. This year, add metallic jewelry to your ensemble. (The elements for the Year of the Dog are earth, fire and metal.) Wear red to symbolize joy and happiness.

Come in to our Feeling Groovy boutique for a new blouse or bracelet!

3. Decorate your home with flowers and tangerines.

Once your cleaning is done, it’s time to enhance the power of the new! Decorate your home with flowers and bowls of citrus fruit, especially tangerines. Tangerines are said to symbolize luck, prosperity and good fortune. You’ll see bowls of these fruits by the front door and on the dining table in Chinese homes.

Flowers are also full of symbolism of new life and opening to opportunity. These blooms have even more significance for the New Year:

  • Orchids – nobility
  • Peonies – wealth and peace
  • Narcissus (daffodils or jonquils) – good luck and money
  • Pussy willows – silver and gold/wealth
  • Chrysanthemums – long life

That’s real flower power!

Any of these things are also great to do any time you want to feel more grounded and aligned with new beginnings.

How will you prepare for the Lunar New Year? Share your photos on our Facebook page.

Here’s to an abundant, auspicious and outrageous Year of the Dog!


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