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Hummus hacks for meals & snacks

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Hummus hacks for meals & snacks

The Hummus Hype

Traditional hummus is a dip or spread made from cooked chickpeas blended to a smooth paste with tahini (sesame paste), olive oil and lemon juice. Sometimes garlic and spices such as ground cumin or ground coriander seeds are added.

Hummus is packed full of nutrients thanks to three superstar ingredients:

1. Chickpeas -

Chickpeas are included in the Australian Dietary Guidelines as BOTH a vegetable and an alternative to meat. Chickpeas are high in fibre, protein, resistant starch, unsaturated fatty acids, and a variety of vitamins and minerals (e.g., riboflavin, niacin, thiamin, folate, potassium, phosphorus, and calcium).

2. Olive oil –

The natural oil extracted from olives, the fruit of the olive tree. It is high in monounsaturated fatty acids, which tend to lower your blood LDL (bad) cholesterol when they replace foods high in saturated fats.

3. Tahini –

A paste made from toasted ground sesame. It contains unsaturated fatty acids, antioxidant lignans and tocopherols, and key minerals (e.g., calcium and phosphorus).

Eating hummus has been associated with:

More than just a Dip

Hummus is incredibly versatile and makes a tasty addition to any meal or snack.

Hummus Hacks!

If buying Hummus from a store:

  • Look for a higher percentage of chickpeas using the ingredients list.
  • Look for hummus with the lowest salt content per 100g. Use the per 100g column in the ingredients panel to compare different types of hummus.
  • Look for a hummus has been made with olive oil using the ingredients list.

Make your own at home for 12 cents per person!

  • Try our Double Batch Healthy Hummus recipe.
  • Hummus will keep for up to 3 days in fridge or 3 months in freezer. Defrost in the refrigerator overnight. Hummus may have a grainer texture after freezing.

Jazz up your hummus with different toppers

Served with a piece of wholegrain bread these can make a quick and easy lunch. Spread hummus over the base of a shallow bowl and top with:

  • Diced roast pumpkin and handful of chopped roasted nuts.
  • Salad of finely diced cucumber, tomato, red onion followed by a drizzle of extra virgin olive oil and a squeeze of lemon.
  • Leftover chopped BBQ meat with a sprinkle of parsley, chopped cherry tomatoes a sprinkle of dukkah.
Your Personal Healthy Eating Quiz

What you eat or don’t eat affects how you look, feel and perform. Take our short quiz to find out what foods you could introduce to help you be your best.

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What is healthy eating?

Eating healthy is making sure you enjoy a wide variety of foods from each of the five major food groups daily, in the amounts recommended. The five major food groups as recommended by the Australian Guide to Healthy Eating are:

  1. vegetables and legumes/bean
  2. fruit
  3. lean meats and poultry, fish, eggs, tofu, nuts and seeds, legumes/beans
  4. grain (cereal) foods, mostly wholegrain and/or high cereal fibre varieties
  5. milk, yoghurt, cheese and/or alternatives, mostly reduced fat.

Foods are grouped together because they provide similar amounts of key nutrients and eating a variety of foods from the list above helps to promote good health and reduce the risk of disease.

How do I improve my diet?

If you want to improve your diet you have come to the right place. By completing the Healthy Eating Quiz you’ll receive instant personalised feedback and a report on your diet quality to highlight any areas where you can improve your overall eating habits. Your score is based on the frequency and variety of the foods consumed from the five major food groups mentioned above. No Money No Time can help you improve your score by providing tips, goals and suggestions. On top of this we will provide quick, cheap and healthy recipes as well as credible answers to diet hacks, myths and FAQ’s.

Is my diet healthy?

Dietary habits are different between people. Some people choose to follow a particular diet (i.e., Keto diet or vegan diet) while some have to make changes due to certain food restrictions or health conditions. If you want to know if what you usually eat is healthy, then do the Healthy Eating Quiz today to give you the answers in less than 10 minutes.

Why is healthy eating important?

Your HEQ score and personalised feedback report is based on the frequency and variety of healthy core foods you usually eat. This is important because no single food contains all the nutrients we need to stay healthy. Some foods are higher in nutrients than others and people who have a lot of variety in the foods they eat are more likely to be healthy and to stay healthy. In other words, if you can eat a large variety of vegetables as opposed to only 2-3 types of vegetables, the benefits are much greater. This type of diet also helps you to feel better, think better and perform better during your usual daily activities.

Take the Healthy Eating Quiz