Hummus Recipes, Salsa, Low Glycemic Seasonings

hummus recipes

     Many different hummus recipes may be created when you vary the fresh herbs and seasonings and add different vegetables to the basic recipe provided here.  Fresh hummus and homemade salsa really add some pizazz to your cooking and eating!   And hummus adds lots of omega 3 fatty acids to your diet - the good fats you need to burn fat and be healthy.

     Any commercial or homemade salsa or taco sauce that has no high glycemic sweeteners is an appropriate low glycemic choice for your salsa but homemade tastes so much better.

Basic Hummus

2 cups chickpeas
1/2 teaspoon cumin
3 T. sesame tahini
1/3 cup lemon juice
2 cloves minced garlic
salt and pepper to taste
2 T. finely chopped parsley
1 T. olive oil


Makes 2 cups

     If you are using canned chickpeas, drain 1 16 oz. can and puree in a blender. If you are using dried, rinse and soak 3/4 c. dried chickpeas. Drain and cover with 2 inches of water. Bring to a boil and simmer 1 1/2 hrs. until tender. Drain, reserving the cooking liquid and blend. Add the above ingredients and puree until smooth. You may want to add some of the reserved liquid to make it a creamy consistency. Remove to a serving bowl and serve with raw vegetable sticks, crackers or bread.

    In Egypt, hummus recipes include the cumin as we have done above. The traditional Middle Eastern way to eat hummus is with pita bread. Try it with low glycemic, whole grain pita bread and add fresh, chopped tomatoes, a little chopped onion or your favorite saut√©ed vegetable.

      You can vary this recipe by adding 1 T. - 1/4 c. chopped fresh parsley or cilantro. Try flaxseed oil for a slightly different flavor. I sometimes buy a premade hummus that is flavored with roasted red peppers. You could roast 2 red peppers under the broiler until the skin is slippery. Peel and add to the puree above. It is a very complimentary flavor.

     Hummus is an excellent spread when eating low glycemically because it contains omega 3 fatty acids in the tahini and fiber and protein in the chickpeas.   Try it on sprouted grain or gluten free crackers for a filling low glycemic snack.

Homemade Salsa

1 small, chopped onion
3 T. fresh, lime juice
6 med.chopped tomatoes
1/2 c. chopped cilantro
1 teaspoon cumin
salt and pepper to taste
2 cloves garlic, minced


Makes 2 cups

      There are endless variations on this recipe depending on your taste and time but this is the basic recipe. You can add minced garlic, seeded and chopped jalapeno or habanero peppers for heat, roasted bell peppers or make it out of tomatillos rather than tomatoes. Salsa is wonderful with scrambled eggs, beans, on tortillas with meat, on quesadillas etc. Be sure to use sprouted wheat tortillas because they will be low on the glycemic index.

Low Glycemic Seasonings

     Use fresh and dried herbs generously as they will add flavor and are low glycemic. Go light on salt because it is so stimulating.

low salt soy sauce small amount of catsup mustard all spices


  • La Victoria Mild Green Taco Sauce
  • La Victoria Mild Taco Sauce
  • Shotgun Willie's Medium Picante Sauce
  • Texas Pete
  • Sweet Red Pepper Sauce

      Catsup has high glycemic ingredients but if you eat only a small amount on a hamburger or hot dog, the protein will counteract the glycemic affect.

      Hummus recipes, homemade salsa recipes and herbs and seasonings are the low glycemic way to spice up your food. Rather than rich gravies or sauces use these condiments to add another dimension of flavor and inspire you to more creative cooking!





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