Savory & Smoky Hummus-a kid friendly food

Do you ever take the time to cook with your kids? It is a great thing to get them involved in at an early age. This is where their eating habits are formed and will only help them understand better why we need food (for fuel) vs. wanting food (for comfort or pleasure). Talk to them about balance and needing protein for muscles, carbs for energy-they will get it as they are super smart and want to learn anything you are willing to teach them!

Today I made hummus with my son who is 4. Does he love hummus? No, not really but he was super excited to get to make it with me. When we were done he scooped some up and even took another dip into it. This is the first step as some kids will love certain things right away and others will have to keep trying many times. I picked hummus to make with him because you can make it with so many different flavors and ways and it is quick and easy. This way he can keep trying maybe until we find one he absolute loves! The base of the hummus can be chickpeas or any white bean and the oil…. then add as you wish to create the flavor you want!

max hummus collage

Here is my recipe for the savory & smoky hummus we made today:

  • 1 15 oz can great northern beans-rinsed and drained
  • 1/4 c canola or olive oil (or a blend of the two)
  • 1/4 c sliced (skin off) cucumbers
  • 1 tsp minced garlic
  • 1 tsp grounded flaxseed
  • 2 tsp lime juice

Season sparingly with:

  • cinnamon
  • salt
  • pepper
  • red pepper flakes

***If you are not trying to serve this to your child you can go as crazy as you want with the spices and even add some hot sauce!

Place all ingredients in the food processor and pulse until creamy and smooth!

Store in the refrigerator. Use as a dip for pretzels, apples, crackers and veggies. You can even spread this on some toast or a rice cake!

max hummus 5max hummus 6

My son had so much fun doing this. I let him add every ingredient (even if he missed the processor and things got a little messy-you have to allow this!) He even smelled the mix after every ingredient was added! As a bonus he even read every word on the blender-on, off, pulse, mix etc.-it was too cute and I feel like he learned so much in the 15 minutes it took to make!

A very good friend of mine, whom I have learned a ton from, has a fantastic blog offering feeding tips, fun sensory play ideas and even some kid friendly nutritious recipes. This is a great resource for those of you with kids of any age struggling with picky eaters, questions about how to get babies to transition to whole foods and just how to improve your child’s eating habits in general!!!

This is the site:

Here is a link to a jalapeno and basil hummus I made if you want to try that one:

Lastly, a friend suggested this recipe to me that her daughter loves oh so much!!

Ok-now stop what you are doing and go spend some time with your kids making some hummus!

Be sure to “Like” my Facebook page for more ideas on everything fitness and food! Also look for me on Pinterest- Awesome Like Adrienne!



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