Staying on top of your game means staying fit. Hummus is a tasty food that is naturally high in protein. It’s a good source of the kind of fat your body craves: the good fat with Omega 3s in it (this comes from the tahini, the number two ingredient in hummus). Hummus is packed with nutrients (Manganese, Copper and Sodium, Calcium, Iron, Magnesium and Zinc). It also contains Vitamin C, B6, E, K, Folate and Thiamin. Lastly, hummus is a great source of amino acids.

Hummus is easy to make, packs well for regattas, and can be eaten on veggies, pitas, bread or chips. Although you can buy prepared hummus, making your own allows you to hit it at just the right speed. Smooth or chunky, garlic-hot or paprika-mild, making hummus from scratch is one of the skills that will set you apart in any kitchen.

2 cups drained, cooked or canned chickpeas (keep the liquid for later)

1/2 cup tahini (sesame paste)

1/4 cup olive oil

2 cloves garlic, peeled (or more, if you like)

1 tablespoon cumin or paprika, your choice

salt and pepper, to taste

the juice of one lemon

Put all of the ingredients into a food processor or high-speed blender. Blend to form a paste that is either chunky or smooth, according to your preference. If you’re making a smooth hummus you may need to thin it out a bit; use the liquid you saved when you drained the chickpeas, slowly drizzling it into the food processor or blender.

When the hummus is to your preferred consistency, stop the processor and dip a spoon or carrot into it. Add more salt, pepper, spice or garlic, if necessary.

Garnish with a bit of olive oil drizzled over it and a dash of cumin or paprika to spruce it up. Serve with anything that can be dipped into it: veggie sticks, breads, crackers. Hummus will keep for a week covered in the refrigerator. It packs easily for regattas, too.