health, wellness, &
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TASTY SUMMER DIPS

Keep summer snacks fun with some light and delicious dips that you and the family will love! Great to keep in the fridge as an easy go-to snack throughout the day and also ideal to have out for pool parties, BBQ’s with veggie sticks and healthy crackers.

Easy-peasy homemade hummus

INGREDIENTS

  • 2 cups chickpeas
  • 2 tablespoons tahini
  • 2 garlic cloves, crushed
  • 1 lemon, juiced
  • ¼ cup extra virgin olive oil
  • Pinch of sea salt
  • Pinch of paprika

DIRECTIONS

  1. Place chickpeas, tahini, garlic, lemon juice, olive oil and sea salt in a food processor and process until combined and smooth.
  2. Sprinkle with paprika to serve.

Serves 14

Nutritional analysis: calories 150, fat 7g, carbohydrates 18g, fiber 5g, protein 6g

Chunky guacamole

INGREDIENTS

  • 1 ripe avocado
  • 2 tablespoons fresh cilantro, chopped
  • 2 teaspoons freshly squeezed lime juice
  • 1/2 teaspoon sea salt

DIRECTIONS

  1. Mash ingredients together in a medium bowl.
  2. Adjust lime and/or salt as needed.

Serves 4

Nutritional analysis: calories 100, fat 10g, carbohydrates 4g, fiber 3g, protein 1g

Eggplant and pepper dip

INGREDIENTS

  • 1 medium eggplant-peeled and chopped into 1″ cubes
  • 2 red peppers, seeded and chopped into 1″ cubes
  • 1 red onion, peeled and chopped
  • 2 cloves garlic peeled
  • 1 tablespoon extra virgin olive oil
  • Pinch of sea salt and freshly ground black pepper
  • 1 tablespoon tomato paste

DIRECTIONS

  1. Preheat oven to 400 degrees F.
  2. Combine eggplant, peppers, onion and garlic in a bowl and toss with olive oil, sea salt and pepper.
  3. Spread on a baking sheet and roast for 45 minutes, tossing half way through baking.
  4. Remove from oven and cool for 5-10 minutes.
  5. Place veggies in a food processor and pulse 3 or 4 times. Mixture should have a slightly chunky texture.

Serves 4

Nutritional analysis: calories 90, fat 4g, carbohydrates 14g, fiber 6, protein 3g

Creamy bean and feta dip

INGREDIENTS

  • 1 can white beans, drained and rinsed well
  • 3/4 cup Greek yogurt
  • 1/2 cup feta cheese
  • 1 tablespoon freshly squeezed lemon juice
  • 1 teaspoon garlic powder
  • 1 teaspoon pepper
  • 1/4 cup fresh parsley, chopped
  • 1/2 cup fresh dill, chopped
  • 1/2 cup fresh mint, chopped
  • 1/2 cup fresh chives, chopped

DIRECTIONS

  1. Place beans, yogurt, feta, lemon juice, garlic powder, and pepper in a food processor and puree until smooth.
  2. Add parsley, dill, mint and chives and puree for another 30 seconds.
  3. Place into fridge until ready to serve.

Serves 8

Nutritional analysis: calories 175, fat 3g, carbohydrates 27g, fiber 6g, protein 12g

Spinach artichoke dip

INGREDIENTS

  • 10 oz. frozen spinach, thawed and drained
  • 1-14 oz. can artichokes hearts, rinsed and drained
  • 1 roasted red pepper, peeled and chopped
  • ½ ripe avocado
  • 1 garlic clove, peeled and crushed
  • 2 tablespoons fresh basil, chopped
  • 2 tablespoons fresh lemon juice
  • ½ teaspoon sea salt
  • ½ teaspoon onion powder
  • 2 tablespoons nutritional yeast

DIRECTIONS

  1. Drain the artichokes and spinach and add them to the bowl of a large food processor fitted with an S-shaped blade. Add in the rest of the ingredients, and use the “pulse” button to combine into a chunky dip.
  2. Allow to chill for at least 4 hours before serving, and store any leftovers in the fridge for up to 3 days.

Serves 4

Nutritional analysis: calories 100, fat 6g, carbohydrates 10g, fiber 6g, protein 6g

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