Do it yourself dips

Stepping away from processed food is something easier said than done. Weaning yourself off the highly manufactured, salt laden, sugar pumped refined products isn't that easy when you're pressed for time and gleaming shiny packaging is staring at you, in every aisle of the supermarket. Whilst eating 100% home cooked food may be a distant thought for many, just start with something simple. Build upon your skills and start some new habits. 

We find that healthy snacking is a battle for many. To bump up daily vegetable serves we often recommend eating them with hummus or some type of vegetable based dip. I went to the supermarket to check out a few options, only to find (surprise, surprise) that most were loaded with vegetable oil, sugar and salt! NOT what I would be encouraging. 

So instead, I spent a few dollars buying some simple ingredients and whipped up a couple of really delicious dips that contain vegetables and protein. If you're no whiz in the kitchen, then this is the perfect way to start. All you need is a small food processor and about 10 minutes of your time. Give them a go for your snacks this week. 

Herby Yoghurt Beetroot Dip

  •  250g ready to eat, baby beetroot
  • 200g natural low fat yoghurt
  • 2 tsp lemon juice
  • 1 clove garlic, minced
  • 1 tsp ground coriander
  • 2 tsp ground cumin
  • 2 tbls parsley

1. Combine beetroot, garlic, coriander, cumin, lemon juice and yogurt in a food processor and pulse until smooth.

Roasted Capsicum Hummous

  •  1 red capsicum, cut in half 
  • 400g can chickpeas, drained
  • 1 garlic clove, crushed
  • 1 tbls tahini
  • Juice of ½ lemon
  • 1 tsp cumin ground
  • ¼ cup warm water
  • Salt & pepper to taste
  1. Preheat oven to 180°C
  2. Line a tray with baking paper, place capsicum onto tray and bake for 30 minutes until soft and charred.
  3. Once cooked, combine all ingredients except the water in a food processor.
  4. Pulse until combined, then gradually add warm water until the hummous reaches a smooth consistency. 

Serving tip: spread thing onto the bottom of your plate, then serve a lean protein (like chicken or red meat) onto with plenty of salad.

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Katrina Mills

Katrina is an enthusiastic and driven dietitian with a client-centered approach to nutrition and health. She understands the positive effects nutrition has on the ability to assist in recovery, ease symptoms and improve overall quality of life.