Dips

Guacamole

Preparation time: 15 minutes

Cooking time: 3 minutes

Serves: 4

What you'll need...

1 small red onion, roughly chopped

2 garlic cloves, roughly chopped

2 red chillies, seeds removed, roughly chopped

3 ripe avocados, peeled, destoned

1 bunch coriander, stalks removed

1 large tomato

2 limes, juiced

1 teaspoon extra virgin olive oil

½ teaspoon sea salt

½ teaspoon black pepper, ground

To prepare...
  1. Cook the onion, garlic and chillies in a pan with olive oil for 3 minutes

  2. Blend the onion mix in a food processor, maintaining some solid bits

  3. Add the remaining ingredients and blend, maintaining the chunky texture

  4. Serve with sweet potato fries or tortilla chips and salsa.

 
Salsa

Preparation time: 15 minutes

Cooking time: 3 minutes

Serves: 4

What you'll need...

1 small red onion, roughly chopped

2 garlic cloves, roughly chopped

2 red chillies, seeds removed, roughly chopped

1 bunch coriander, stalks removed

2 large tomatoes

1 lime, juiced

1 teaspoon extra virgin olive oil

½ teaspoon sea salt

½ teaspoon black pepper, ground

To prepare...
  1. Cook the onion, garlic and chillies in a pan with olive oil for 3 minutes

  2. Blend the onion mix in a food processor, maintaining some solid bits

  3. Add the remaining ingredients and blend, maintaining the chunky texture

  4. Serve with sweet potato fries or tortilla chips and  guacamole.

 
 
Beet Hummus

Preparation time - 10 minutes

Serves - 6

What you'll need...

1 small beet, cooked

1 ¾ cup chickpeas, cooked and drained

½ large lemon, juiced

pinch salt and black pepper

2 large garlic cloves, chopped

2 tablespoons tahini

¼ cup extra virgin olive oil

To prepare...
  1. Blend all ingredients (except olive oil) in a food processor until smooth

  2. Add the olive oil, a little at a time and blend simultaneously

  3. Serve with raw carrots, snap peas, mini corn and/or pita bread.

Beets are rich in vitamins A, B2 & K, chickpeas are filled with vitamin B9 & manganese and olive oil is a great source of vitamins E, K & monounsaturated fats.

Have a look at the nutrients page for more details.

Homemade pesto

Preparation time: 10 minutes

Cooking time: 5 minutes

Serves: 4

What you'll need...

1 clove garlic, chopped

1 teaspoon sea salt

1 teaspoon black pepper, ground

1 large bunch of basil leaves

½ cup pine nuts

½ cup Parmesan cheese, grated

½ cup kale

¼ cup extra virgin olive oil

½ lemon, juiced

To prepare...
  1. Cook the garlic with some olive oil in a pan for 2 minutes

  2. Grill the kale with olive oil for 3 minutes

  3. Blend all the ingredients in a food processor, add more cheese or oil until you are happy with the taste and consistency

  4. Serve with pasta

Salt is rich in iodine, basil is filled with vitamin K, pine nuts are packed with vitamin E, omega-3s, copper, magnesium, phosphorus & zinc, parmesan is loaded with calcium and phosphorus, kale is high in vitamins A, C, K, calcium and copper, olive oil is a great source of vitamins E, K and monounsaturated fats.

Have a look at the nutrients page for more details.

 

       MICHELLE BOEHM

BANT Registered Nutritionist,  

Registered Nutritional Therapist CNHC & Health Coaches Academy Certified Health Coach

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© 2016 by Michelle Boehm