Work top to bottom — prep ahead while timers run
Gather everything first, then follow the steps
Protein· 1
- 120 g canned chickpeas (drained)120g
Carbs· 1
- 40 g wholemeal wrap (cut into wedges)40g
Vegetables· 3
- 6 g garlic(staple)6g
- 60 g cucumber (sticks)60g
- 60 g tomato (wedges)60g
Sauces· 1
- 15 g natural peanut butter (for tahini)15g
Spices· 1
- pinch of salt(staple)2g
Fruit· 1
- juice of ¼ lime (~10 g)10g
Fats & oils· 1
- 5 g cooking oil (1 tsp)(staple)5g
Blend the chickpeas, peanut butter, garlic, lime juice, 1 tsp oil and salt with 2–3 tbsp water into a smooth hummus.
Why? Restaurant hummus is often drowned in spoonfuls of olive oil, doubling the calories. Blending your own with just one teaspoon of oil — and peanut butter for the nutty creaminess — saves a lot of fat.Tip: Add the water a little at a time — the smoother the hummus, the better it spreads; don't pour it all at once.
Next up:Cut the cucumber into sticks, the tomato into wedges, and cut the wholemeal wrap into triangles; arrange on a plate.
Cut the cucumber into sticks, the tomato into wedges, and cut the wholemeal wrap into triangles; arrange on a plate.
Why? A wholemeal wrap in place of white pita brings more fibre and a slower blood-sugar rise; paired with the water and volume of raw veg, it fills you up on less.Tip: For a warm wrap, toast it in a dry pan for 30 sec — no oil needed.
Next up:Spoon the hummus into a small bowl in the middle of the plate, add a light drizzle of oil and a dusting of chili if you like, and dip the veg and wrap.
Spoon the hummus into a small bowl in the middle of the plate, add a light drizzle of oil and a dusting of chili if you like, and dip the veg and wrap.
Why? Serving the dip and dippers separately lets you control how much goes on each bite — far easier to eat just enough than a plate pre-tossed in oil.Tip: Seal and chill any leftover hummus — it keeps 2 days as a spread or snack.