Romantic and rainy, this monsoon weather calls for a cup of hot adrak chai and snacks with a generous serving of ketchup. It’s time we all catch up with Ketchup – the undercover sugar daddy, if you flip the bottle and go on to read what really goes in, it may rain on your parade.

Ketchup is made of tomato concentrate from red ripe tomatoes, distilled vinegar, high fructose corn syrup, corn syrup, salt, spice, onion powder, flavoring, and preservatives.

It constitutes 20kcals in one teaspoon, 0.2grams protein, 5GRAMS SUGAR (yes you heard it right ), NO VITAMINS, NO MINERALS and no protein!

Instead, we came across this healthier swap to go with perfectly with a bowl of hot toasted Makhana and whole wheat lavash sesame sticks – you guessed it right, it’s none other than our middle eastern favorite – hummus!

All you’ve gotta do is pre-cook the chickpeas by boiling them, puree the chickpeas, garlic with the olive oil and tahini together until they are creamy, some lemon juice for a sour punch and salt to taste and voila! Serve by drizzling some more olive oil and paprika.

And the best part is hummus is made of chickpeas which is a great source of protein, tahini, garlic and olive oil. A homemade Hummus has 30kcals, ZERO FAT, 2 GRAMS of PROTEIN (shocked yet?) and NO SUGAR.

This season calls for wonderful experiences and guilt-free snacking moments! Next time you don’t have to worry about dips and dressings and ketchup loaded with added sugar. Hummus got your back.