Take a Dip into a Healthier Snack
Do you struggle to fit enough snacks into your busy day? Or maybe you’re just bored and can’t seem to find interesting, healthy and delicious snack ideas.
Have you considered dips? Well, they are a convenient and delicious way to help you get in a wide variety of anti-inflammatory vegetables, spices, and healthy fats. While we all love the convenience of purchased dips like packaged hummus, many brands contain unnecessary preservatives and other additives. Making dips yourself allows you to control the flavor and quality of your snack– and it’s so easy!
The best dips begin with a creamy base made from foods such as beans, lentils, avocados, edamame, and roasted vegetables (eggplant, carrots, squash, zucchini, peppers, cauliflower) that are blended with oil or another liquid. Adding flavor boosters such as tahini, garlic, hot sauce, nut butters, nuts and seeds, lemon or lime juice and zest adds dimension. Finish by seasoning with fresh and dried herbs, spices, salt and pepper and your dip is complete. Here are some of my favorite combinations with healthy “vehicle” ideas:
Ingredient and flavor combinations
Chickpea hummus (or other beans). The classic chickpea base is very versatile and can be made with any bean. Add tahini, garlic, lemon, and cumin to chickpeas for a traditional version. Variations include roasted red pepper, lemon kale, Moroccan carrot, roasted zucchini, kalamata olive, sweet potato, spicy sriracha, and creamy pesto. Try this crowd-pleasing version for Lemon Dill Hummus
Avocado, AKA guacamole! I love the healthy fats in avocado, but I know the calories can be intimidating. Cut the amount of avocado in half by adding defrosted edamame beans – you will still enjoy the flavor of guacamole, but this switch will decrease the calories and increase the protein. Win, win. Add some greens to keep your dip bright and fresh. You’ll love this Kale and Avocado Guacamole a family favorite at my house!
Roasted vegetables – Baba ganoush is the ultimate example here – a combination of roasted eggplant, tahini, lemon, and garlic. Other roasted vegetables that work well in dips are butternut squash, cauliflower, zucchini, carrots, and peppers. Roasting them allows you to process vegetables until creamy. Start with store-bought for this nutrient-dense and super flavorful Roasted Red Pepper Walnut Dip
Vehicles:
So what can you use to transport these delicious dips into your mouth?
Carrot chips or sticks – You can purchase prepared crinkle cut carrot chips or slice carrots on angle. Baby carrots work too.
Cucumber chips – Slice cucumbers on an angle to maximize surface area for scooping.
Broccoli or cauliflower – Lightly steam these vegetables to bring out their sweetness - you want them to still have the firmness necessary to dip.
Green beans – Remove stems, rinse, and dip. If you prefer, you can lightly steam these as well.
Endive – This nutrient dense vegetable is the ultimate chip – perfect shape, size, and sturdiness.
Peppers – Red, yellow, and orange peppers provide a variety of phytonutrients and are milder than green peppers.
Celery sticks – Firm and crisp, celery is a go to vehicle.
Snap peas – These can be eaten raw or lightly steamed.
Cherry tomatoes – I like using grape tomatoes on crudités platters,but dipping them can be tricky. Using toothpicks can help keep your guests’ fingers free of dip.
If you have CF and need to gain weight, consider adding some whole grain crackers along with your veggies for dipping for extra calories, or try adding an extra drizzle of olive oil to your portion of dip for a healthy boost.
Let me know which of these recipes you like the best!
Stay Well!
