Cooking Demonstrations are every 1st and 3rd Saturday at 3pm eastern on the @Eat-to-Treat YouTube channel!

September 21st at 3 pm Eastern

Snacks!

Equipment

• Measuring cups and spoons

• Can opener (for hummus)

• Blender or food processor (for hummus)

• Bowl and something to stir with

• Optional: oven (for some flavors of hummus)

Dips (pick one!)

Spinach Dip

• 10 ounces spinach (frozen or fresh--need a pan and stove to cook down if using fresh)

• 1 cup plain fat-free yogurt (such as Greek)

• 4 ounces fat-free cream cheese

• 1/4 cup grated Parmesan

• 3 scallions or a small shallot

• 1 tablespoon garlic paste

• 1/2 lemon

• salt and pepper

Hummus (base ingredients)

• 1, 15.5-ounce can of chickpeas

• 3 tablespoons tahini paste (ground sesame seeds)

• 1/2 to 1 lemon

• ingredients from one of the flavors below:

Hummus Flavors (pick one!)

• Beet Hummus

  • 1 large cooked beet

  • 1 tablespoon garlic paste

  • 1/2 teaspoon ground cumin

  • 1/2 teaspoon ground coriander

  • 1/2 teaspoon sumac

  • optional garnishes: extra-virgin olive oil, parsley, fat-free feta

• Pumpkin Hummus

  • 15 ounces canned pumpkin puree

  • 1 tablespoon garlic paste

  • 1/2 teaspoon ground cumin

  • 1/2 teaspoon smoked paprika

  • 1/2 teaspoon red pepper flakes

  • optional garnishes:  extra-virgin olive oil, pepitas (pumpkin seeds)

• Roast Garlic Hummus

  • 2 heads of garlic (need oven for this one)

  •  extra-virgin olive oil

  • 1 teaspoon sumac

  • 1/2 teaspoon cayenne

  • 1 teaspoon za'atar seasoning

  • optional garnishes: parsley, pine nuts, fat-free feta

• Roast Red Pepper Hummus

  • 1 jarred roasted red pepper

  • 1 canned jalapeno (optional)

  • 1 tablespoon garlic paste

  • 1 to 2 teaspoons sumac

  • 1/2 to 1 teaspoon smoked paprika

  • optional garnishes:  extra-virgin olive oil, pine nuts

To serve

• whole-grain dippable snacks, such as multigrain tortilla chips or multigrain, low-sodium pretzel sticks