It’s that time of year again! You know what I’m talking about. We’ve been dreading it, but just like death and taxes, it’s unavoidable. We will have to put on a bathing suit this summer. With the realization that the first official day of summer is in only 73 days comes the inevitable question: Why did I drink and eat so much this past year? At the time, it seemed like the only way we would get through this pandemic was to soothe ourselves with rich comforting food paired with luscious, dry wines or rich, hearty craft beers. And, in many cases, both. Fear not! We can and will get our minds and bodies ready for the beach, the pool, the lake or the concrete rooftop!

As a general rule, when looking to drop some extra weight, remember 75/25: weight loss is made up of 75% diet vs 25% exercise alone. When beginning any weight loss journey, just increasing our workouts without cutting calories isn’t going to hit the mark. In order to see and feel the biggest success, we need to change the way we eat first and foremost. Adding in exercise is also crucial to increasing your body’s metabolism, adding lean muscle mass and improving stamina. Remember this: while diet and exercise are both important for long-term weight loss, “You can’t out-exercise a bad diet,” says Dr. Shawn Talbott, PhD, nutritional biochemist and former director of the University of Utah Nutrition Clinic.

In my humble opinion, hummus is one of the most perfect snacks known to humankind for the following 6 reasons:

1. It contains 7 grams of protein per serving (2 TBSP)

2. It contains less than .1 grams of sugar per serving

3. It contains only 140 calories per serving

4. Because it is loaded with heart-healthy fats, complex carbohydrates, protein and fiber, it makes you feel fuller for longer

5. Your options are limitless when making your own hummus! You can mix in all sorts of ingredients for different flavor combinations (see ideas below)

6. It’s a great way to sneak more veggies into your diet. Scoop up some hummus with cucumber slices, wedges of bell peppers and carrot sticks!

HOME-MADE HUMMUS (WITH VARIATIONS):

Makes 10-12 servings

• 1 x 15 oz can chickpeas/garbanzo beans (reserve about 1/2 cup of the chickpea water)

• 1 x 15 oz can northern beans

• 1 garlic clove mashed or 1/4 tsp garlic powder

• zest of one lemon (*zest the lemon before you juice it)

• juice of one lemon

• 1 tablespoon olive oil

• 3 TBSP tahini

• 1 tsp salt

• 1-2 tsp fresh ground black pepper

1. In a food processor, blend the beans, garlic, lemon zest and juice, olive oil, tahini, salt and pepper. While the machine is running, slowly add the chickpea water until desired consistency is reached.

2. If hummus is too thick, simply add more chickpea water in small increments.

3. Taste and season with more salt and pepper if desired.

4. Serve with fresh basil, cut up vegetables and Onesto crackers!

5. Store in an airtight container for up to 7 days in the fridge.

SOME OF MY FAVORITE FLAVOR VARIATIONS:

• Roasted Red Peppers

• Fresh Avocado

• Smoked Paprika

• Kalamata Olives

• Roasted Eggplant

• Fresh Herbs: Basil, Dill, Cilantro, Oregano

• Sundried Tomatoes

• Spinach and Feta

• Jalapenos and Garden Salsa

• Sesame Oil and Toasted Sesame Seeds

• Roasted Garlic Cloves

• Sautéed Kale and Onions

Just add any of the above ingredients to the food processor when blending the beans.

With love,

Jane