There’s nothing like having a few yummy dips in the fridge for emergencies.  If you make these from low fat cheese and use natural herbs and not resort to the old French Onion soup packet you will notice a huge difference in their healthiness and tastiness alike.  They are so much cheaper than the bought ones too and you won’t be wasting a container.  Get’s a big green tick for those reasons.

Below are some recipes but generally, if you mix tahini with chickpeas and blend it you will get a good hoummos, cream cheese, sour cream and anything, tomato, avocado and onion, there’s a selection of dips right in front of you.  Be creative and try spinach and cheese (use some feta to give it a salty tang) and for dippers, try slices of melon and apple as well as chips and crackers.  Dips are great fun to make as one recipe makes the equivalent of 4 bought dips for less than half the price of one.

You could also make your own crispy dippers from day old pita bread – brush with oil, cut with scissors into small triangles and bake till crispy.  You can also butter or oil bread, cut in triangles and bake in the oven at the end of your roasting time.  These are good baby rusks too.

Deep fry razor thin, dried with a paper towel slices of potato, sweet potato, beetroot, turnip and parsnip or even eggplant.  The key is total dryness before deep frying! If they go soft, give them a second fry-up.  Very hot oil.  Merely dip them in for a few seconds.

Note that many of these can be folded into hot pasta to make a great meal.  Add salad.

Onion dip

  • Olive Oil
  • 2 Red Onions – diced finely
  • Salt & pepper (use iodised salt for that iodine hit so important to the thyroid).
  • 1 cup reduced-fat sour cream
  • ½ small block of reduced-fat Philly cheese (take out of the fridge and soften).
  • Dash of cider vinegar
  • 1/4 cup finely chopped chives or small spring onions.

Fry the onions in the olive oil until they caramelize and almost go brown but not crispy.  Cool then add to the other ingredients and beat together or whiz in food processor or Bamix.

Oyster dip

As above only add a can of smoked oysters.  Canned chili mussels work with this too.  Substitute lime or lemon juice for the vinegar.

You could also add a splash of chipotle sauce.

Roasted Pumpkin Dip

Roast a few extra pieces of pumpkin when you are making dinner.

Next day, add a slice of sourdough

3 cloves garlic

500g cashew nuts.

Puree with a splash of olive oil to make a soft dip and add salt and pepper to taste.

Sweet potato and cashews dip

As for pumpkin dip but add a little cumin as well.


  • 3 ripe purple avocados, peeled and pitted
  • 1/4 cup finely chopped red onion
  • Salt to taste
  • Juice of 2 limes
  • 1 birdseye chili or jalapeno pepper, chopped finely
  • 1 Roma tomato, seeded and diced but leave the peel on.
  • Coriander (around 2 tablespoons chopped)/ Not stalks – put them in a bag in the freezer for making soup.

Blend all except the tomato.  Stir the tomato in at the end.

Work fast so that the avocado doesn’t go brown.

Beetroot Dip

  • 1 x 450g can baby beetroot, drained, coarsely chopped
  • 250g (1 cup) Greek-style yoghurt
  • 2 tbs fresh lemon juice
  • 1 tsp ground cumin
  • 1 tsp ground coriander
  • Salt & freshly ground black pepper

Puree and serve with chunks of ciabatta bread.

Roasted Beetroot Dip

  • 3 medium beetroot
  • 12 cloves garlic
  • Olive oil
  • 1 cup low-fat yoghurt
  • 2 tablespoons fresh dill, finely chopped
  • ¼ fennel (the white part) chopped coarsely.

Roast the beets, fennel and garlic in medium oven on foil for 30 minutes, peel and cool squeezing the garlic from its paper.   (I use another shelf while making a roast dinner to save the energy).

Blend with the other ingredients.

Smoked Salmon Dip

Add a few slices of smoked salmon to a block of low fat philly and squeeze in some lemon and season to taste.

Parsley Dip  (maidanosalata – a Greek dip)

  • 250 gms stale whole wheat bread
  • 1 cup fresh parsley leaves, chopped
  • 1 small red onion, chopped
  • 1 egg yolk
  • 1/2 cup olive oil
  • 1/2 cup lemon or lime
  • 1 tablespoon red wine vinegar
  • salt and pepper

Soak the bread in the lemon juice and vinegar.  Blend with the parsley and onion, then add the oil and egg yolk. Season to taste.

Basil Pesto

I like this as a dip for small chicken bits or fish done in breadcrumbs or even prawns.

  • A bunch of basil
  • ½ cup of toasted pine nuts
  • olive oil
  • ½  cup parmesan cheese grated
  • ½ cup light sour cream
  • vinegar.
  • Salt pepper and garlic clove crushed.

Blend together, dripping the oil in last so that you can tell how much to add (quantity is not crucial – just play it by ear.)


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