Sweet Omega Hummus

By: Chantal Urbina (bio)

Once kids hit a certain age, I find that the term “picky” comes roaring alive. I experienced the same scenario with my own daughter. This all around food loving kid of mine started to turn away from of her favourites. Suddenly all legumes and roasted veggies didn’t excite her quite like they used to. Of course, some days were better than others. As parents we all know that literally every day, heck-every hour is different for what these indecisive children of ours are willing to devour.

One of the few things that have remained a consistent success in our household is hummus. And generally speaking, I find that most children do love the creamy, high-fibre, high-protein dip. Hallelujah, am I right?

And because I love that she loves hummus, I aim to do everything within my power to keep it that way. In efforts to keep her from getting bored of my same old traditional hummus recipe, I have started to switch things up. Variety is key after all. I often use cooked red lentils in place of chickpeas and it gives the dip a new, unique flavour that is still gobbled up. But this time I wanted to put a different spin on it.

I am thankful that I snapped some photos right after making my sweet dip as the whole family polished it off instantly. This recipe is still high-fibre, high-protein, and I made it high-omega as well.  Including hemp hearts added a whole slew of favourable nutrients and gave the recipe an extra hint of creaminess.

Sweet Omega Hummus


  • 1 cup cooked/canned chickpeas
  • ¼ cup hemp hearts
  • 2 Tbsp. + 2 Tsp. all natural peanut butter (any nut or seed butter should work).
  • 2 Tbsp. pure maple syrup
  • ½ Tsp. ground cinnamon
  • ½ Tsp. pure vanilla extract
  • ⅛ Tsp. nutmeg
  • Pinch of sea salt
  • 4-5 Tbsp. milk/milk alternative (amount depends on preference of consistency).


  1. In a food processor or blender, blend all ingredients together. With the appliance running, slowly pour in your milk of choice one tablespoon at a time to help blend and thin out the dip to your liking.
  2. Serve with fresh fruit, roasted sweet potatoes, carrots and/or beets, and your favorite crackers. It would also be fabulous as a spread on toast or in banana sandwiches.

‌‌‌‌‌‌Meet Chantal Urbina

Chantal UrbinaI am currently a retired Registered Massage Therapist on maternity leave with my first child. I am a certified Culinary Nutrition Expert and aim to create delicious but powerful meals that serve our bodies with the love and respect they deserve. Introducing solids to my daughter, Eliana, has further inspired me to create recipes with holistic foods. Motherhood has blessed me with the highest motivation to live the healthiest and happiest life that I can. Summers are when I shine my brightest as I live for adventures out in the sun. I live in Winnipeg with my daughter, husband and two cats.