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Skinny Dips

It’s time for a little skinny dipping over the holidays so I’ve given you my favourite healthy dip recipes just in time for new year celebrations.  There are 4 purely delicious dips to choose from and what I love about them is that they are easy to make and much healthier then store bought versions.  They all keep for about 4 – 5 days in the fridge, any leftovers are perfect to serve along side summer salads, dollop over steamed vegetables or pan roasted salmon or use as a sandwich spread in place of butter.

The secret to a good baba ghanoush is firstly to choose a great eggplant.  The seedless variety are available at the moment and what’s great about them is that the taste is sweet and velvety which makes for a delicious baba ghanoush.  It’s the seeds you see that can sometimes make your eggplant taste slightly bitter.  I aways roast my eggplant in a hot oven in preference to charing on top of a stove.  Mainly because I’m always doing other things in the process and like to be able to set and forget as opposed to standing over a stove. What I love to do is serve this dip topped with delicate jewels of pomegranate then drizzle over a little cold pressed olive oil just before you serve it.

What’s good about them:
Eggplants are low in fat, carbs and calories and are a good source of fibre that fills you up.  They are also high in the mineral magnesium that helps with nerve and muscle contraction in the body. Avocados are nutrient dense, low in carbs, high in fibre, antioxidants and healthy mono-unsaturated fats that are anti-inflammatory to the body. A number of age-related diseases have been linked to inflammation, including obesity, cancer, type 2 diabetes, atherosclerosis, arthritis, osteoporosis, depression and dementia. Eating plenty of fresh fruits and vegetables, reducing saturated fats from animal sources, and choosing good oils coming from omega-3 and oleic sources — such as fish, linseeds, avocado, olives and almonds — are steps in the right direction. Red capsicum (bell peppers) are low in fat, carbs and calories and high in antioxidants such as beta-carotene a precursor to vitamin A, helping to promote vision and support a healthy immune system. Beetroots are packed with phytonutrients called betalains that provide antioxidant and anti-inflammatory support to the body. They are also high in  minerals  such as calcium and magnesium that help with bone mineralization and muscle contraction.

GREEN GODDESS DIP

500 g ( 17  1/2  oz) about 3 avocados peeled and seeded
juice from 1 – 2 lemons, depending on your taste
1 cup parsley leaves
1 cup mint leaves
2 handfuls (cups) baby spinach leaves
1/2  cup pumpkin seeds
½ tsp sea salt
good grind of black pepper
¼  – ½  cup  (60 ml – 125 ml) water

Combine all ingredients in a high-speed blender like a Vitamix until smooth and creamy.
Serve with vegetables crudities and nibbles such as:
capsicum – carrot – radish – celery – cucumber – asparagus – witlof – broccoli + cauliflower flowerets + green olives and Persian feta.
Enjoy – Serves 20.

Nutrition info per serve  25 g ( 1 tablespoon)
Protein: 1 g
Total fat: 3.7 g
Saturated: 0.7 g
Carbs: 0.1 g
Sugars: 0.1 g
Fibre: 0.5 g
kilojoules: 152

Calories: 36

BABA GHANOUSH
2 large seedless eggplant / aubergines
2 tablespoons tahini paste
½ – 1 lemon
1 clove garlic
½ teaspoon sea salt and pepper

Pierce the skins of your eggplant with a fork then place onto a lined baking tray.
Roast in a hot 200 C oven until the skin blackens, eggplant has collapsed slightly and the flesh is lovely and soft.
Remove from the oven and place the eggplant into a colander to allow excess juices from the eggplant to run out and cool.
Remove the inside flesh from the eggplant – you should have about 500 g of soft creamy flesh.
Combine into a high speed blender along with tahini, juice and zest from ½ lemon, 1 clove garlic, salt and pepper.
until smooth and creamy.
Taste and adjust to your liking, adding more lemon or tahini if needed.
Spoon into a serving bowl along side vegetable crudities such as:
capsicum – carrot – radish – celery – cucumber – asparagus – witlof – broccoli + cauliflower flowerets + green olives and Persian feta.
Serves 20

I love to serve mine garnished with fresh pomegrante seeds and a light drizzle of cold pressed olive oil.

Nutritional info per serve  25 g (1 tablespoon)
Protein: 0.7 g
Total fat: 1.3 g
Saturated: 0.1 g
Carbs: 0.8 g
Sugars:0.8 g
Fibre: 1 g
Kilojoules: 72
Calories: 17

MATMAHARA DIP

3 large red capsicums (bell peppers)
80 g (2 oz / 1/4 cup)  walnuts
3 tablespoons olive oil
2 tablespoons pomegranate molasses or aged balsamic
½ teaspoon sea salt and black pepper

Preheat your oven to 200 C/ 400F.
Place capsicum onto a baking tray.
Roast for 30 – 40 minutes or until the skin blackens and capsicum is soft.
Remove from the oven and cover with glad wrap - (the steam helps your remove the skins easier) you should have 500 g / 17  1/2 oz cooked weight.
Combine the capsicum, walnuts, olive oil, pomegranate molasses, salt and pepper into a high speed blender or food processor.
Blend until smooth and creamy.
Spoon into a serving bowl along side vegetable crudities such as:
capsicum – carrot – radish – celery – cucumber – asparagus – witlof – broccoli + cauliflower flowerets + green olives and Persian feta.
Serves 20

Nutritional info per serve  25 g (1 heaped tablespoon)
Protein: 1.1 g
Total fat: 2.8 g
Saturated: 0.2 g
Carbs: 1.2 g
Sugars: 1.2 g
Fibre: 0.6 g
Kilojoules: 143
Calories: 34

ROASTED BEETROOT DIP
600 g beetroot, washed, trimmed, skin left on.
2 tablespoons pomegranate molasses or aged balsamic
2 tablespoons cold pressed olive oil (walnut, flaxseed oils)
Pinch sea salt and black pepper

Preheat oven to 200 C.
Wrap each piece of beetroot in foil and place onto a baking tray.
Roast for 40 minutes or until the beetroot is soft.
Remove from the oven and allow to cool for 1 hour in the foil.
Wash the beetroot under a cold tap removing the outer skin. You should have about 500 g roasted beetroot.
Combine the beetroot into a high speed blender along with pomegranate molasses or alternative, 2 tablespoons olive oil and a little sea salt and pepper.
Spoon into a serving bowl along side vegetable crudities such as:
capsicum – carrot – radish – celery – cucumber – asparagus – witlof – broccoli + cauliflower flowerets + green olives and Persian feta.
Serves 20

Nutritional info per serve 25 g (1 tablespoon)
Protein: 0.5 g
Total fat: 1.8 g
Saturated: 0.3 g
Carbs: 2.7 g
Sugars: 2.7 g
Fibre: 0.6 g
Kilojoules: 119
Calories: 28

 

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Comments
13 Responses to “Skinny Dips”
  1. These dips all sound fantastic, I particularly like the sound of the Green Goddess Dip & the Capsicum one! Is aged balsamic much different to balsamic vinegar or should I make an extra trip to the shop for the aged stuff? :)

    Thanks Teresa!

  2. Lauren says:

    Thanks teresa. Can’t get enough of your recipes and these dips look delish

  3. Melanie says:

    Hi Teresa,

    Thank you so much, your website and books have made so much difference to my life. Have a lovely new year! xx Melanie.

  4. Katie says:

    Hi Theresa, I made some of the baba Ganesh as a starter to the apricot chicken. I forgot the lemon so used a lime instead and it still tasted amazing. Yum!

  5. Barb says:

    Hi Theresa, I just made the Matmahara Dip. Very tasty. Making the Apricot Chicken tonight. Love your receipes!! Always look forward to what you will come up with next.

  6. Anna says:

    Just made the green goddess for neighbours who came in for a new year’s drink. Unprompted they raved about it! A great success and a brilliant way to incorporate more goodness into recipes.

  7. colleen says:

    great dips just in time for visitors
    colleen

  8. Lisa says:

    Hello Theresa ,
    these dips sound great. :-) If I made them all, can I put them in the freezer?

  9. karen says:

    Hi Teresa, I am Making the Matmahara Dip, but cannot find the Olive Oil quantity to blend with all ingredients. Assuming 1 to 2 tablespoons. Would you confirm amount of oil please. Also I made the Roasted Rubarb with pomegranate tonight for dessert. Magnificent.

  10. Jo says:

    Hi Theresa,

    I tried to make the capsicum dip. But it turns out too watery. Wondering if you know where I went wrong.
    Otherwise the flavour was nice.
    I baked the capsicum as a whole (until soften). Removed skin and seeds.
    Add all ingredients into food processor. I added extra nuts and it looks better but still too watery.

    Thank you for your input. (the avocado dip was an instant hit at work!!)

    Jo

  11. Jan says:

    Also wanting to know if these can be frozen. Thx

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  1. [...] 2 Choose your spread Try using heart healthy and natural plant based spreads like smashed avocado, which is at the top of my list, purely because it’s high in good mono-unsaturated / anti-inflammatory fats that can help cut cholesterol. Other great choices are roasted pumpkin, hummus or tahini, nut paste, cottage cheese, ricotta,  mustard, or any of my skinny dip recipes. [...]



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