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I love Mediterranean food and most of all Hummus. Hummus is made of chickpeas which are high in fiber, protein, AND help lower cholesterol. Pair with a whole grain Pita for dipping and you have a great snack or Post Workout side item (vegetable). This fiber rich spread featuring chick peas (also known commonly as garbanzo beans) is quick and easy to make. Having this spread on hand can reduce snacking on the wrong foods when you short on time or it’s the middle of the night and want something quick.

In addition, Hummus is made from Tahini paste. Tahini paste is made from sesame seeds which have lots of health benefits. Sesame seeds are a very good source of manganese and copper, but they are also a good source of calcium, magnesium, iron, phosphorus, vitamin B1, zinc and dietary fiber. Sesame seeds contain two unique substances: sesamin and sesamolin. Both of these substances belong to a group of special beneficial fibers called lignans, and have been shown to have a cholesterol-lowering effect in humans, and to prevent high blood pressure and increase vitamin E supplies in animals. Sesamin has also been found to protect the liver from oxidative damage.

This dish takes about 15 minutes to from heat to eat and is one of the easiest you will ever make. If you can press the power button on your food processor you are in business.

HINT: You can control the heat by experimenting with the amount of pepper you add to the food processor. Toss in one pepper at a time and blend, then taste to check spice level. If it is too mild, add in another pepper and repeat until desired hotness achieved.

Meal Prep and Cooking time: 15 minutes.

Spicy Chickpea Hummus benefits by ingredient:

Garlic / Cardiovascular, Anti-Inflammatory, Antibacterial, Antiviral Activity, Cancer prevention.

Tahini Paste / Tahini is a paste made from ground sesame seeds. It is also called sesame paste or sesame butter. It is like peanut butter but made from sesame seeds. There are several available options when you purchase tahini.

Chick Peas / Garbanzos (also called chickpeas) are a good source of cholesterol-lowering fiber, as are most other beans. In addition to lowering cholesterol, garbanzos’ high fiber content prevents blood sugar levels from rising too rapidly after a meal, making these beans an especially good choice for individuals with diabetes, insulin resistance or hypoglycemia..

Peppers (Jalapeno/Habanero/Banana) / Chili peppers contain a substance called capsaicin, which gives peppers their characteristic pungence, producing mild to intense spice when eaten. Capsaicin is a potent inhibitor of substance P, a neuropeptide associated with inflammatory processes. The hotter the chili pepper, the more capsaicin it contains. The hottest varieties include habañero and Scotch bonnet peppers. Jalapeños are next in their heat and capsaicin content, followed by the milder varieties, including Spanish pimentos, and Anaheim and Hungarian cherry peppers..

Lemon Juice / Lemons and limes contain unique flavonoid compounds that have antioxidant and anti-cancer properties. Of special interest in limes have been flavonoids called flavonol glycosides, including many kaempferol-related molecules..

STEP 1: Gather and prepare your ingredients and materials. The following makes enough for 4-6 adults (great for parties).

- 2 cans (16 ounces) chick peas (strain and rinse to get rid of excess salt)
- 3 cloves Garlic
- 1/4 cup tahini paste
- 1 teaspoon sea salt
- 1/2 cup lemon juice
- 3 or 4 peppers of your choice. Choose from banana, jalapeno, habanero, or any other pepper you prefer.
- Food Processor
- Knife

Step 2:Wash chick peas and strain. This gets rid of additional salt in the chickpeas. Lower sodium helps keep blood pressure under control.

Step 3:Put tahini, garlic, salt and lemon juice in food processor and pulse a few times.

Step 4:Add chick peas and pulse again until semi-smooth.

Step 5:Core the peppers and wash under sink. Slice peppers lengthwise to help your food processor blend them easier. To adjust the heat of the Hummus add one pepper, pulse, and taste. Keep doing this until the proper level of heat is attained.

Step 6:Once the proper level of heat is attained, process until creamy smooth.

I hope you enjoy this healthy and delicious meal. I recommend you eat this any time you need a quick and healthy snack. In addition, this makes a great side dish to your post workout meals. Chick peas are loaded with fiber and have a low glycemic index (28). This is a fantastic meal to gather protein and quality carbohydrates. As you can read above, every single ingredient has massive health benefits you can enjoy.

Christian Henning, NASM-CPT
Oklahoma City Personal Trainer
GetFitOKC.com