Chickpeas are traditional in this Middle Eastern spread, but use different beans and different seasonings and see how you enjoy variations of this recipe. Black beans, or pinto beans with chili powder and salsa is lip smacking good as is pink or white beans with rosemary. Delicious variations abound with a little creativeness with spices and variety of beans.

• 1 (15-1/2 ounce) chickpeas
• 1/4 cup tahini
• 1/4 cup water
• 2 tbsp fresh lemon juice
• 2 garlic cloves, peeled
• 1/2 tsp salt
• 1/8 tsp cayenne pepper

Combine chickpeas, tahini, water, oil, lemon juice, garlic, salt and cayenne pepper in a food processor. Puree until smooth, 2 to 3 minutes. Serve with low carb crackers, or cut up vegetables.

Servings: 16 at 2 tbsp each

71 calories, 6g carbs, 5g fat, 1.5g protein

Numerous studies have shown that eating fat can help your weight loss and weight maintenance efforts, sufficient amounts are actually imperative for good health. Fat adds flavor to a food on its own, and intensifies other flavors in a dish. Fat is satisfying and helps you to feel full faster, which can mean that you eat less. Fat also helps to slow down the rate at which carbohydrates are absorbed, carbs eaten with fat have less impact on blood sugar levels than carbs eaten alone.