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...
-
Cook the onion, garlic and chillies in a pan with olive oil for 3 minutes
-
Blend the onion mix in a food processor, maintaining some solid bits
-
Add the remaining ingredients and blend, maintaining the chunky texture
-
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...
-
Cook the onion, garlic and chillies in a pan with olive oil for 3 minutes
-
Blend the onion mix in a food processor, maintaining some solid bits
-
Add the remaining ingredients and blend, maintaining the chunky texture
-
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...
-
Blend all ingredients (except olive oil) in a food processor until smooth
-
Add the olive oil, a little at a time and blend simultaneously
-
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...
-
Cook the garlic with some olive oil in a pan for 2 minutes
-
Grill the kale with olive oil for 3 minutes
-
Blend all the ingredients in a food processor, add more cheese or oil until you are happy with the taste and consistency
-
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.