The Mediterranean diet is a way of eating that is based on the cooking styles and traditional foods of countries that are close to the Mediterranean Sea. There is a lot of focus on eating healthy fats, especially olive oil, and whole foods that have not been processed.
People often eat fish and seafood, chicken and turkey in moderation and small amounts of red meat. Herbs and spices are used instead of salt to season meals so the meals have all around less sodium.
As this way of eating is becoming increasingly more discussed and recommended by doctors, especially for those with diabetes and other health issues, it is becoming very popular and the snacks are becoming a staple for many people.
One such snack that has been consumed by many for several years and continues to be a staple in many homes is hummus.
With the versatility, nutritional value, and the simplicity of making this at home and consuming on the go, it is no wonder this is such a popular Mediterranean diet snack.
This snack can be used as a dip, a spread, salad dressing, or a sauce and not only tastes delicious but also increases the nutritional content of any snack or dish it is added to.
Stay tuned for a simple quick and easy hummus recipe that I use at home!
What is the Mediterranean Diet?
Inspired by the traditional eating patterns of those living in the countries close to the Mediterranean Sea, this diet focuses on whole foods like fruits, vegetables, whole grains, nuts, seeds, olive oil, lean meats, and legumes.
This is considered one of the healthiest eating patterns because research has shown the proven heart health benefits, the improved brain function, and overall longevity. It has been proven to reduce the risk of multiple chronic diseases and increase the overall life expectancy.
Why Snacks Are Important in the Mediterranean Diet
Snacks are important because they help balance blood sugar and energy levels. In the fast paced world we live in, many people find themselves going several hours without consuming anything and experience spikes and dips in their glucose levels.
It may seem odd that someone would experience a spike in their blood sugar if they have gone several hours without eating. Here’s how that works.
The liver acts as a glucose storage facility, storing excess glucose, and essentially releases glucose back into the bloodstream when glucose levels start to drop. This is why glucose can rise, and for some with insulin issues, to an unhealthy level if there are several hours between meal or snack consumption.
This is another reason people feel energized at some points during the day and depleted at others; very often related to glucose levels.
Mediterranean diet snacks are usually very nutritional, tasty, and satisfying. Being prepared and having these readily available can really help in stabilizing glucose and decreasing the tendency to over eat.
Some examples are: olives, nuts, fruit, fresh veggies and hummus.
What Makes Hummus a Star Mediterranean Diet Snack?
Hummus is a plant-based protein-rich, high fiber, delicious snack packed with heart healthy fats and lots of vitamins and minerals.
The protein comes from the chickpeas and tahini at the base of the hummus. Also rich in heart-healthy fats from the olive oil and sesame seeds. The amazing fiber, helping with digestion and feeling of satiety, comes also from the chickpeas.
Then the vitamins and minerals in this delicious snack include: iron, magnesium, B vitamins, and antioxidants.
Versatility and Popularity of Hummus
Hummus is an extremely versatile snack as it can be used for several different purposes and to slightly change the flavor and or texture of many snacks or dishes. It can be used as a dip, dressing, or spread and pairs very well with most fresh veggies, whole-grain pita, or crackers.
There are several different flavors and ways to change up this delicious snack. Some variations include: roasted red pepper, garlic, or jalapeño.
It’s a staple in many Mediterranean diet snacks and also in many households whether they follow the Mediterranean diet or not.
Homemade Hummus Recipe: Easy and Delicious
Why should I make hummus at home?
Making hummus at home can help control the quality and freshness of your ingredients and avoid preservative and excess sodium usually found in the store-bought hummus options. You can also customize the flavor to fit your family's preferences.
Also, it is simple and fun!
Simple Ingredients for Homemade Hummus
- 1 Can Chickpeas (drained - keep fluid on side)
- ¼ cup Tahini (sesame seed paste)
- 2-3 TBSP Fresh lemon juice
- 1 Clove Garlic (I prefer fresh)
- 2 TBSP Olive oil for smoothness
- Optional add-ins: salt, cumin, paprika, roasted peppers, or herbs
Step-by-Step Recipe
Detailed instructions:
1. Gather ingredients.
2. Blend tahini with lemon juice
3. Add half can chickpeas and olive oil, blend
4. Add the rest of the chickpeas and half the fluid drained from can
5. Add spices or toppings (optional).
Tips for achieving the perfect creamy consistency: blend for at least 1 minute after each step, if needed, blend more! Scrape the sides after each step and add more of the drained fluid if consistency is not where you want it.
Pairing Ideas for Hummus as a Mediterranean Diet Snack
Some of my favorite pairing ideas for hummus have come through just exploration and being excited to try new things. I remember learning years ago about how unhealthy so many of my favorite (at the time) condiments actually are.
At that time, I started to venture out and replace some of them with hummus, and boy was I in for a treat!
I love making various types of veggie wraps, greek wraps etc and when I decided to stop buying a lot of the typical store bought condiments and salad dressing and instead, threw hummus on instead, it was a game changer and became a staple in our home.
I also love pairing it with some of our favorite veggies such as cucumbers (my two oldest love cucumbers), tomatoes (my baby girl eats these like candy), carrots, celery, peppers, and broccoli.
It makes my heart happy to send my kids to school with veggies and hummus and their lunch box return empty. Big score for this health savvy mom!
Elevating Hummus with Toppings and Incorporating into Meals
I like to drizzle some olive oil and paprika on my fresh homemade hummus. Then, to make it look absolutely stunning and even more flavorful, I add a pinch of fresh parley leaves.
Other options are: pine nuts, seeds, mint, cilantro, cayenne pepper, or your other favorite topping of choice.
Hummus is a main part of my veggie bowls, it adds such a beautiful flavor, can take the place of dressings, and the health benefits just top it off as one of my favorite Mediterranean diet snacks.
I also add it on top of various salads and love it on my roasted veggies. Oh the options are endless with this delicious snack!
Hummus as a Snack for All Lifestyles
Hummus really is diverse and so very versatile. Whether you are a vegetarian, vegan, gluten-free, or just trying to eat a more healthy, well balanced diet, this is a great snack to add to your list.
It is ideal for meal prepping, on-the-go snacking, and fits seamlessly with so many meals and snack ideas.
With the health benefits hummus has to offer and the variety of ways it can be made and used, this really is one of those things I think everyone should give a chance.
Remember making it at home is quick and easy and provides even greater health benefits for you and your loved ones.
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Meet the Author
Hi! I’m Beth, a Registered Nurse and Certified Diabetes Educator. I provide diabetes coaching for newly diagnosed people with diabetes and also work with people who have been living with diabetes for some time.
With 1:1 coaching, you will feel empowered and supported to confidently manage your diabetes effectively - without it controlling your life! I can help you make sure that you feel good, stay in optimal health and take care of your well-being at all times.
First call is on me! Let’s talk.
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