I think it’s pretty safe to say it… kids love sweet foods. Not just kids, I think all people have a sweet tooth!
But, as parents, we know that children cannot survive on sweets alone, although they will most definitely argue otherwise. It’s important to serve our children a variety of healthy foods, and go easy on the sweets.
Eating too much sugar can lead to cavities, unhealthy weight gain, diabetes, and heart disease. No one wants that for their kids.
As a parent, there’s no better feeling than serving your child something they find absolutely delicious, and you knowing that it’s super healthy and nutritious for their growing body.
This sweet potato hummus is that win-win recipe that your family will love.
Sweet potatoes are a family-favorite, and for good reason. Kids love the sweet flavor and bright orange color. Parent’s love the nutrients, which include Vitamin A, Potassium, and fiber.
Chickpeas, the main ingredient in hummus, can be hit-or-miss for kids. While they have a nice creamy texture, sometimes the taste can be challenging for those little eaters. Traditional hummus is full of garlic and lemon, which may be too strong for some kids.
Let’s not forget the adults. I know lots of us grown-ups aren’t the biggest fans of beans, which include chickpeas. If you’re not used to eating beans, they can cause gas and bloating. But this recipe isn’t all beans, about 1/3 of the hummus is sweet potatoes, so it’s more gentle on your stomach.
Coconut oil is added to this recipe for it’s health benefits for kids. Coconut oil is fat, and fat is important for brain development, especially in the first 3 years of life. Children 3 and under need up to 40% of their daily calories to come from fat. For older kids and adults, the fat in coconut oil (plus the fiber and protein from the other ingredients) helps keep you feeling full so you don’t get hangry before the next meal or snack.
Add in a little sweetness with honey or maple syrup (or, see the Tips below for adding banana instead!), a dash of cinnamon, and a pinch of salt to enhance the sweetness, and you’ve got an amazingly easy and delicious snack for your whole family!
5 Ingredient Sweet Potato Hummus
Serves 10. Prep Time: 5 minutes
1 - 15.5oz can chickpeas, drained and rinsed (if you’re feeling really fancy, gently peel the little white skins off each of the beans, it will make for an even creamier hummus)
1 cup cooked sweet potatoes (about 1 large or 2 small potatoes), skins removed
1 Tbsp coconut oil, melted
1 Tbsp honey or maple syrup
1/2 tsp ground cinnamon
pinch of salt (optional)
Combine chickpeas and cooked sweet potatoes in a food processor. Pulse until a paste forms. Add coconut oil, honey or maple syrup, cinnamon, and salt (if using). Continue to blend until smooth and creamy. Taste and adjust seasoning if needed.
Serve as a dip with with pita bread, apple slices, or graham crackers.
Spread on a piece of cinnamon raisin toast or whole wheat toast
Add as a dip for potato pancakes, muffins, or even Cheerios!
Do not serve honey to babies under 1 year old.
Try substituting the maple syrup or honey for 1/2 banana for similar sweetness.
Nutritional information: Per serving (1/4 cup): 71 calories, 2g fat, 11g carbohydrates, 2.5 g fiber, 2.5g sugar, 2g protein
Sweet potatoes + chickpeas = a match made in heaven?? Let me know what you think!
Original photography provided by Lobo Jones Productions, a Brooklyn-based premium video & photo production company specializing in branded content and short-form documentary film.