Make these protein-packed dips just the way you like them! It’s easy to go gluten-free or dairy-free by adjusting the ingredients, too.
White Bean Hummus
1 can (14 ounce) cannellini beans
1 tablespoon tahini (sesame paste)
2 cloves fresh garlic, chopped
3 tablespoons lemon juice
3 tablespoons lemon juice
2 tablespoons extra-virgin olive oil
1/4 teaspoon salt
Black Bean Hummus
1 can (14 oz) black beans
1/3 cup salsa (mild or hot)
1/2 teaspoon cumin
2 cloves fresh garlic, chopped
1 teaspoon taco seasoning
2 teaspoons lime juice
1 tablespoon water
1/4 teaspoon salt
Asian Hummus
1 can (14 oz) chickpeas or garbanzo beans
1 clove garlic, chopped
1/4 teaspoon ground ginger
2 tablespoons soy sauce or tamari sauce (gluten free)
1 tablespoon rice vinegar
1 tablespoon sesame oil
1 tablespoon water
Snickerdoodle Hummus
1 can (14 oz) chickpeas or garbanzo beans
1/4 cup almond butter
1/4 cup maple syrup
1/2 teaspoon molasses
2 teaspoons cinnamon
1 teaspoon vanilla
1/8 teaspoon baking powder
1/8 teaspoon salt
1 tablespoon milk or almond milk
DIRECTIONS
Drain and rinse the beans in a colander
Measure all the other ingredients into a blender, food processor, or mini-prep.
Add the beans to the mixture and blend until silky smooth and creamy. You can also mash them by hand with a ricer or fork, though it will take some time to get a smooth consistency.
Makes a little more than a cup of hummus.
You can make these recipes your own by adding hot salsa or lemon, chill and enjoy. They make a great after school snack, and fun to eat with pretzels, carrots, or pita chips.
Safety Tip: If the kids are helping, just be sure to use a smooth-edge or safe-cut can opener!
Riley’s Rockin’ Recipes are designed for kids to make at home with easy to find ingredients, and are brought to you by Sodexo and the MUSC Office of Health Promotion.
While parents enjoy Pumpkin Spice Season with their PSLs, kids can enjoy pumpkin spice too with these healthy, easy to make shakes and spreads that are a hit at the holiday season.
PUMPKIN SPICE SHAKES
It’s like Halloween in a Glass!
Ingredients
1 cup milk (cow, almond, or soy)
1/2 cup plain lowfat Greek yogurt
1 cut canned pumpkin
1 ripe banana, cut in chunks and frozen
2 tablespoons maple syrup
3 teaspoons pumpkin pie spice
1 teaspoon vanilla extract
1/2 cup ice cubes
Equipment
Measuring cups and spoons
Blender (make sure an adult supervises use of the blender)
Yield – Makes about 3 cups
Directions
Measure all the ingredients into the blender.
Pulse until smooth and creamy,
Divide into cups and enjoy your sweet sip of the season!
This recipe doesn’t need a whole can of pumpkin, so what could you do with the rest? Read on:
PUMPKIN SPICE SPREAD
Terrific on toasted bagels or apple slices!
Ingredients
4 oz cream cheese (half a package)
3 tablespoons canned pumpkin
1 teaspoon maple syrup
1/2 teaspoon pumpkin pie spice
Equipment
Mixing Bowl
Measuring Spoon
Big Spoon for stirring
Directions
Soften cream cheese by letting it sit out of the refrigerator for 30 minutes.
Mix all ingredients together until smooth.
Riley’s Rockin’ Recipes are designed for kids to make at home with easy to find ingredients, and are brought to you by Sodexo and the MUSC Office of Health Promotion.
I love apple pie and I love applesauce, so I put them together for an apple-licious treat!
INGREDIENTS
10 apples (8 cups sliced)
2 tablespoons vanilla
4 tablespoons lemon juice
3 teaspoons cinnamon
1/2 teaspoon nutmeg
1/4 cup brown sugar
1 cup water
KITCHEN TOOLS
Vegetable peeler
Knife or apple corer/slicer
Cutting board
Mixing bowl
Big cooking spoon or heatproof spatula
Potato masher or immersion blender
Large pot with lid to put on stove top
DIRECTIONS
Wash and peel the apples. Try and make the peels really long!
Cut the apples into slices and cut out the core and seeds.
In a bowl, mix the vanilla, lemon juice, cinnamon, nutmeg, sugar, and water.
Put all the apples in a large pot and stir in the vanilla mixture to coat evenly.
Put the pot on the stove and turn the heat up to high.
Bring to a boil until you see little bubbles in the water.
Turn down the heat to medium.
Stir with a big spoon/spatula and then cover with the lid. It smells so good!
Cook on medium/low heat for about 30 minutes until apples are super soft.
Turn off the heat, take the pan off the burner, and cool for 15 minutes.
Mash in the pot with a potato masher or an immersion blender.
Chill for at least 2 hours. Best served once completely cool.
Eat and enjoy!!
Riley’s Tips: Spoon apple sauce over pancakes or waffles. Add sliced strawberries along with the apples to make my favorite color, red! Make an apple pie sauce parfait by spooning layers of granola, yogurt, and sauce and serve as dessert!
Safety Tip: If the kids are helping, make sure to watch little fingers when using slicers or apple-corers.
Riley’s Rockin’ Recipes are designed for kids to make at home with easy to find ingredients, and are brought to you by Sodexo and the MUSC Office of Health Promotion.
