nutrition

Delicious Dips: Great Recipes To Liven Up Fresh Fruits And Vegetables

If you’re currently struggling to get more fresh fruits and vegetables into your diet plan, you might want to consider preparing a healthy dip to go alongside them. For most people, the number one reason they don’t eat more fresh produce in their daily nutrition plan is simply because they have other more enticing food options available. Therefore, the fastest way to increase your intake of fresh produce is to do something to make that produce more appealing, hence the dip.

Don’t be so quick to run out and purchase the first dip that you find however. It’s a must that you choose a healthy dip or that nutritious snack you have planned will have taken a turn for the worse. Let’s go over a few of the best, fast and easy dip recipes that you can prepare that will serve your body well and make it easier to get those vegetables and fruits down.

Spicy Black Bean Dip

Spicy Black Bean DipBeans make for an excellent base for your dip recipes and are also loaded with protein and dietary fiber, giving the vegetable based snack you are eating some staying power. Beans are also a rich source of complex carbs, so this is a great dip to go for when you may need more energy to get through your busy day. This dip will work great with an assortment of fresh vegetables, however you can also serve it alongside some baked pita chips if you prefer something different.

28 oz. black beans, drained and rinsed

¾ cup spicy salsa

1 chili pepper, finely diced

½ green pepper, finely diced

4 cloves garlic, minced

1 tbsp. lime juice

½ tsp. cayenne pepper

1 tsp. water

salt and pepper to taste

Mash all of the ingredients together (or place them in a food processor) until well blended. Serve immediately.

Spinach Dip

Spinach DipThe great thing about spinach dip is that when you serve it with fresh vegetables, not only are you getting those veggies in, but you’re also getting a serving of spinach in thanks to the dip as well. Therefore, it serves as a double hit of vegetables in your day. While classic spinach dips are high in saturated fat and calories, this one offers a much lighter take that will keep your diet in check. This dip recipe will also keep well in the fridge for a few days when stored in an air-tight container. Consider making a double batch so that you’ll have some on hand for those busy weekday nights.

1 small green onion, peeled and thinly sliced

½ cup water chestnuts, drained, rinsed, and thinly sliced

½ cup fat free cream cheese

½ cup low fat cottage cheese

¼ cup low fat Greek yogurt

1 tbsp. lemon juice

1 cup baby spinach

2 tbsp. dried garlic

1 tbsp. onion soup powder

salt and pepper to taste

Mix all the ingredients together in a large bowl and then serve with vegetables on the side.

Avocado Herb Dip

Avocado Herb DipAvocado’s are a great source of vitamin E and will also provide healthy fats to slow digestion and fiber to help keep your heart health in check. This dip also calls for Greek yogurt, which will add some protein to the mix. Use a combination of your favorite herbs – or whatever you simply have on hand.

1 ripe avocado, peeled, pitted, and finely diced

2 tbsp. fat free mayonnaise

¼ cup low fat plain Greek yogurt

1 tsp. lemon juice

1 tbsp. dill

½ tsp. paprika

1 tbsp. basil

salt and pepper to taste

Mash all of the ingredients together (or place them in a food processor) until well blended. Serve immediately.

Pumpkin Pie Dip

Pumpkin Pie DipWant a great dip for apple slices? Turn to this pumpkin pie dip. It also works well with bananas, pears, or even grapes depending on your taste preference. Pumpkin is a high fiber option that will provide a great source of vitamin A and also help stabilize blood glucose levels. With the added cinnamon in this recipe, you’ll help blunt any blood sugar spike you might otherwise see from the sugar found in the fruit. This dip also tastes great with pretzels, so that’s another option to consider as well.

1 cup low sugar, plain Greek yogurt

2 tbsp. chia seeds

½ cup pureed pumpkin (pumpkin pie filling)

2 tbsp. low-sugar maple syrup

¼ tsp. cinnamon

1/8 tsp. ginger

½ tsp. pumpkin pie spice (or sprinkling of cloves, nutmeg, and allspice)

1-2 tbsp. Stevia if desired (for a sweeter taste)

Stir all of the ingredients together in a large bowl and then serve immediately.

So there you have some great dip recipes to try out to help get your intake of fresh fruits and vegetables up. Keep in mind that you can use these dip recipes as a foundation, adding any additional spices or herbs that you may desire as well to create your own unique custom creations that you will love to serve on a regular basis.

Looking to enhance your knowledge in nutrition? Join our top-rated professional diploma in nutrition today!

Join 12+ million students who already have a head start
Sign up today and get 4 weeks free!
No commitments. Cancel at any time.

Shaw Academy