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It's A Hummus Wrap

Is your child tired of the usual sandwich? Are you tired of the usual sandwich. Try a hummus wrap, instead. It tastes good and is fast and easy to make.

Make sure you use a high-fiber, multgrain flour tortilla. Most supermarkets have them for sale.

Put on mustard, hummus, light salad dressing or green or sundried tomato pesto.

Then fill 'er up with chicken Caesar salad or assorted lean meats, cheese, tomato, sliced onion, and shredded Romaine lettuce. Just roll it up and wrap in foil.

Eat it like a burrito -- by unwrapping it on one end and working the way down.

And into the sack lunch, pack in some in raw veggies such as carrot sticks, sugar snap peas, celery, or jicama sticks. 

A drink? Low-fat milk is always good. Or put some natural orange juice in a recyclable container--make sure you use the real OJ and not the type with high-sugar content.

 The above sack lunch menu was adapted from WebMD

Howdy, hummus

Just what the heck is hummus, anyway? Hummus is made of chicpeas (commonly known in the U.S. as garbanzo beans) and tahni, and is consider to be the ultimate healthy alternative to dip for chips and crackers. It's good as a spread that substitutes for margarine and butter. Hummus is typically high in iron and vitamin C and contains significant amounts of folate and vitamin B6.

Garbanzo beans

Some people add in garlic, olive oil and lemon juice, as well as various herbs to give variety to the taste. Hummus is also good with pine nuts, sesame seeds and diced walnuts and almonds added in, and finely chopped up tomato and cucumber

Hummus is one of those fun words that you can spell just about any way and most folks are able to pronounce it (even if they don't know what it is). Here are some more common spellings: hamos, houmous, hommos, hommus, hummous.

The word "hummus" is Arabic for "chickpea." Hummus dates back more than 7,000 years to Egypt. Now it's a popular food in Greek and Syria. It was introduced in the U.S. around 1910 during a large immigation of people from Eastern Europe and the Middle East.

If you'd like to make your own hummus--and it's easy--here's a basic recipe, courtesy of

 Prep Time: 10 minutes

Total Time: 10 minutes


  • 1 16 oz can of chickpeas or garbanzo beans
  • 1/4 cup liquid from can of chickpeas
  • 3-5 tablespoons lemon juice (depending on taste)
  • 1 1/2 tablespoons tahini
  • 2 cloves garlic, crushed
  • 1/2 teaspoon salt
  • 2 tablespoons olive oil


Drain chickpeas and set aside liquid from can. Combine remaining ingredients in blender or food processor. Add 1/4 cup of liquid from chickpeas. Blend for 3-5 minutes on low until thoroughly mixed and smooth.  Place in serving bowl, and create a shallow well in the center of the hummus.

Stir in herbs or nuts for a taste variety.

Learn more about hummus:




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