A spread and 2 crisps: chickpea spread, tortilla and pita crisps

These protein-rich snacks, infused with spicy flavours, are as tasty as they are satisfying.

This spread has a bit of a kick, offset nicely by the cool yogurt.

Preparation time: 10 minutes

Cooking time: 1 minute

Serves 12

• 30 ml (2 tbsp) canola oil
• 2 jalapeño peppers, seeded and minced
• 15 ml (1 tbsp) minced fresh ginger
• 2 garlic cloves, minced
• 10 ml (2 tsp) ground cumin
• 5 ml (1 tsp) ground coriander
• 1 can (540 or 398 ml/19 or 15 oz) chickpeas, drained and rinsed
• 75 ml (1/3 c) nonfat plain yogurt
• 30 ml (2 tbsp) lime juice
• 0.5 ml (1/8 tsp) salt
• Freshly ground pepper to taste
• 30 g (2 tbsp) chopped fresh cilantro (or parsley)

1. Heat canola oil in a small skillet over medium-high heat. Add jalapeño peppers, ginger and garlic. Cook, stirring, until fragrant, about 30 seconds. Stir in cumin and coriander. Remove from heat and transfer to a food processor.
2. Add chickpeas, yogurt, lime juice, salt and pepper to taste. Process until smooth. Transfer to a medium bowl and stir in cilantro (or parsley). One serving is 35 millilitres (2 1/3 tablespoons).

Nutritional information per serving: 65 calories, 2 g protein, 7 g carbohydrates, 2 g fibre, 3 g total fat, 0 g saturated fat, 0 mg cholesterol, 108 mg sodium.

Here is a healthy whole grain dipper for your favourite spread.

Preparation time: 3 minutes

Cooking time: 8 to 10 minutes

Serves 8

• 4 whole wheat pita breads.

1. Cut each pita bread into four triangles. Separate each triangle into two halves at the fold.
2. Arrange, rough side up, on a baking sheet. Spritz lightly with olive oil nonstick spray.
3. Bake at 220°C (425°F) until crisp, eight to 10 minutes. One serving is four crisps.

Nutritional information per serving: 60 calories, 2 g protein, 12 g carbohydrates, 2 g fibre, 1 g total fat, 0 g saturated fat, 0 mg cholesterol, 120 mg sodium.

These are a smart alternative to store-bought corn chips, which are much higher in fat and sodium.

Preparation time: 2 minutes

Cooking time: 10 to 15 minutes

Serves 8

• 1 pkg (297 g/9 oz) white corn tortillas (12 tortillas)
• 1 ml (1/4 tsp) salt

1. Stack tortillas and cut into four wedges.
2. Spread wedges in a single layer on two baking sheets.
3. Spray lightly with nonstick spray. Sprinkle with salt.
4. Bake at 200°C (400°F) until light golden and crisp, 10 to 15 minutes. One serving is six crisps.

Nutritional information per serving: 98 calories, 3 g protein, 20 g carbohydrates, 4 g fibre, 1 g total fat, 0 g saturated fat, 0 mg cholesterol, 411 mg sodium.