Summer Time is chips and dips time, but how about making it healthy. One reasonable option is hummus. However, a single serving of hummus (1Tb) is 25 calories with about 57 mg of salt. Put a teaspoon each on 3 Triscuits and you have another 60 calories and 65 mg of salt. Only 85 calories but 122 mg of salt and who quits with 3 crackers? It is more likely that you will eat twice as much. That would be 170 calories and more than 240 mg of salt. So let me show you a spread that is satisfying and healthy.
I’m starting with Norpaco Mediterranean Olive Blend available at Costco. Adding fresh diced tomato, chopped cilantro, and lemon juice. Here is my recipe.
- ¾ C of Olive Blend coarsely chopped
- 1 C diced fresh Tomato
- Cilantro at least ¼ C chopped
- The juice of a small Lemon
- Drain the chopped olive blend and diced tomato in a strainer for 10 minutes. Place the chopped Cilantro in a small bowl with the lemon juice and stir in the drained olive/tomato blend. Serve on thin sliced seeded baguette such as Trader Joe’s baguette.
I find that 4 thin baguette slices (approx. 1oz) topped with less that a teaspoon of the medley are very satisfying. With only 100 calories and about 111 mg of salt, this is good first course. If you pair it with ice water with a few strawberries and a slice of lemon, you will save at least 300 calories and the extra water and healthy oils will help keep the surface of your eye moist and healthy.
Bon Appetit,
Ken Corliss, OD
(253) 845-0585