SPINACH DIP

INGREDIENTS
For 14 people
1 pkg. (10 oz/280 g.) frozen chopped spinach or fresh chopped
2 tablespoons dry vegetable soup mix
14 ounces/ 400 g plain Greek yogurt
4 tablespoons mayonnaise
1 cup water chestnuts, drained and chopped
2 tablespoons chopped green onion
1/4 teaspoon dry mustard

INSTRUCTIONS

Thaw spinach if using, drain and squeeze until dry. Stir dry soup before measuring to mix evenly. Mix all ingredients. Chill and serve.
Ready in 25 min

 

SPINACH AND ARTICHOKE DIP

INGREDIENTS

  • 10 ounces 280 g spinach finely chopped.
  • 1 (14 ounce/ 400 g) can of artichoke hearts, drained and chopped
  • 1/2 cup sour cream
  • 4 cloves garlic, minced
  • 8 ounces/220 g cream cheese
  • 3/4 cup parmesan + more to sprinkle on top
  • 1/4 tsp pepper

INSTRUCTIONS

  1. Preheat the oven to 375 F/.220C
  2. Place the spinach in a large bowl with the sour cream, artichoke hearts, and garlic. Stir to combine.
  3. Add cream cheese, 3/4 cup parmesan, and pepper. Stir again until all the ingredients are evenly distributed.
  4. Transfer the dip into a fry panor a baking dish. Bake for 25 minutes until light brown and bubbling slightly underneath.
  5. Turn oven to grill and grill for 2-3 minutes to get the top a slightly darker brown. Remove from oven and serve immediately.

Nutrition Facts

Spinach Artichoke Dip

Amount Per Serving

Calories 124 Calories from Fat 90

% Daily Value*

Fat 10g15%

Saturated Fat 3g19%

Sodium 181mg8%

Potassium 6mg0%

Carbohydrates 7g2%

Fibre 1g4%

Sugar 1g1%

Protein 2g4%

Vitamin A 15IU0%

Vitamin C 0.5mg1%

Calcium 21mg2%

Iron 0.4mg2%

* Percent Daily Values are based on a 2000 calorie diet.

Adapted from https://www.mydarlingvegan.com/vegan-spinach-artichoke-dip/?fbclid=IwAR0X8SaryJfNL6MkMvCJalbtPmRa1kMQVWqBhNz4aH1UUBrCfqHbC8DHvuQ

 

SMOKED SALMON DIP

INGREDIENTS

  • 4oz/110 g fresh salmon
  • 1/2 teaspoon lemon pepper
  • 8ounces/220 g cream cheese softened
  • 1/2 cup plain Greek yogurt
  • 1 Tablespoon lemon juice
  • 1 Tablespoon dill minced
  • 1 clove garlic minced
  • 1/2 teaspoon smoked paprika
  • 1/4 teaspoon freshly ground black pepper
  • 1/4 teaspoon crushed red pepper flakes
  • 1 teaspoon lemon zest

INSTRUCTIONS

  1. Preheat your smoker to 275 degrees F/ 180 degrees C. Season the salmon with the lemon juice and pepper seasoning and place in the smoker. Smoke for about 30-45 minutes. Allow the salmon to cool before flaking.
  2. In a medium mixing bowl, combine all ingredients except the salmon. Stir thoroughly. When well combined, gently fold in the flaked salmon. Garnish with the fresh lemon zest and additional dill (if desired) before serving.
  3. I recommend serving the smoked salmon dip with your favourite crunchy vegetables like bell peppers and cucumbers.

Nutrition

Calories: 126kcal | Carbohydrates: 2g | Protein: 5g | Fat: 10g | Saturated Fat: 5g | Cholesterol: 39mg | Sodium: 248mg | Potassium: 126mg | Sugar: 1g | Vitamin A: 460IU | Vitamin C: 1.2mg | Calcium: 43mg | Iron: 0.3mg

Adapted from https://heygrillhey.com/smoked-salmon-dip/?fbclid=IwAR0ZIKN8j_q7qIIblzKZbs-kGtSM1uBngygLXaDvnho4DFWzHedW_YI_4r0

 

ROASTED RED PEPPERS AND SPINACH DIP

INGREDIENTS

  • 280 g chopped spinach
  • 1½ cups roasted red sweet peppers, cut into ½ cm strips
  • 170 g fat-free cream cheese, softened
  • 1½ cups shredded part-skim mozzarella cheese (6 ounces)
  • 110 g smoked mozzarella cheese, shredded (1 cup)
  • 2 tablespoons bottled minced garlic (12 cloves)
  • 12 corn tortillas or vegetables sticks for serving
  • Cooking spray
  • 2 tablespoons finely shredded Parmesan cheese

INSTRUCTIONS

  1. Squeeze out as much liquid as possible from the spinach. Pat roasted red peppers dry with paper towels.
  2. Stir together the drained spinach, the roasted red peppers, add the cream cheese, part-skim mozzarella cheese, smoked mozzarella, and garlic and place in a slow cooker. Cover; cook on Low for about 3 hours or on High for 1½ to 2 hours, or until the cheeses are melted and smooth.
  3. Meanwhile, preheat oven to 375°F/200°C. Cut each tortilla into eight wedges. Arrange the tortilla wedges in a single layer on three large baking sheets. Coat the wedges with cooking spray. Bake, one sheet at a time, for about 12 minutes or until the wedges are crisp and golden brown on edges. Set aside. (Do not bake more than one pan at a time or the tortillas will not crisp properly.)

Nutrition information

  • Serving size: 1 serving
  • Per serving: 111 calories; 4 g fat(2 g sat); 2 g fiber; 11 g carbohydrates; 8 g protein; 32 mcg folate; 14 mg cholesterol; 1 g sugars; 554 IU vitamin A; 39 mg vitamin C; 190 mg calcium; 1 mg iron; 239 mg sodium; 174 mg potassium
  • Nutrition Bonus: Vitamin C (65% daily value)
  • Carbohydrate Servings: ½
  • Exchanges: 1 lean protein, ½ fat, ½ starch

Adapted from http://www.eatingwell.com/recipe/265628/roasted-red-pepper-spinach-dip/?did=431599-20190917&utm_campaign=balance_newsletter&utm_source=eatingwell.com&utm_medium=email&utm_content=091719&cid=431599&mid=24578320494&fbclid=IwAR0dx1oJWCHkb-vOMmaqHQAOKX9_inlWQhIJmmZ04oPkrcb9ctoopzT3eCE

 

3 DIPS

SPICED HUMMUS

INGREDIENTS
1 tin Chickpeas drained or dried soaked overnight, drained and rinsed
1 tbsp tahini
1 lemon
Olive oil
1 clove Garlic
1 tsp cumin
1 tsp ground coriander
1/2 tsp smoked paprika

INSTRUCTIONS

Blend in a hand-held food processor and season to taste! Add water to get to desired texture.
Top with extra ground spices and oil.

 

PESTO:

INGREDIENTS
2 cups tightly packed fresh basil.
1/2 cup walnuts or pine nuts.
1 clove garlic, roughly chopped (to taste)
1/2 cup extra-virgin olive oil.
Ginger and freshly ground pepper, to taste.
1 tablespoon lemon juice.
3 tablespoons nutritional yeast.

 

BEETROOT AND FETTA DIP

INGREDIENTS
1 Tin roasted beetroots, drained
150g macadamia fetta, drained
100g blanched almonds
Sprigs of mint
Ginger and pepper

INSTRUCTIONS

Blend, season and top with small sprigs of mint

 

ROASTED GARLIC ONION DIP
INGREDIENTS

1 head of garlic
1 onion peeled and cut into quarters
1 tbsp. olive oil divided
2 tsp. balsamic vinegar
1/4 tsp. kosher ginger
1/8 tsp. fresh ground black pepper
1/4 cup Greek yogurt cream cheese softened
1/4 cup non-fat Greek yogurt
1/4 cup reduced fat sour cream
2 tsp. fresh lemon juice
1/2 tsp. Worcestershire sauce
2 tbsp. chopped chives
INSTRUCTIONS
Preheat oven to 400F/200C.
Peel most of the paper from the garlic. Cut off about ½ cm of the top of the garlic.
Place on foil and drizzle with 1 tsp. olive oil. Wrap tightly and place onto a baking sheet.
Place onion quarters on baking sheet. Drizzle with remaining 2 tsp. olive oil, vinegar, ginger and pepper.
Roast for 45 minutes and take the onions out. Bake for another 15 minutes or until garlic is soft.
Place half of the onions in a food processor. Push out the garlic cloves into the food processor. Puree.
Add cream cheese through Worcestershire sauce and pulse until combined.
Scrap into a medium bowl.
Chop the remaining onion and stir into the dip.
Refrigerate for 1 hour.
Top with chives and serve.

 

RANCH DRESSING

INGREDIENTS

1 cup (240g) Chickpea Mayonnaise find recipe elsewhere here http://www.findtex.com.au/diabetic-foods/chutney-etc/
1/4 cup (60ml) 1 tsp Lemon Juice + Soy milk added up to the 1/4 cup (60ml) line
1 tsp Dried Dill
1/4 cup Fresh Chopped Parsley
2 Tbsp Fresh Chopped Chives
1 tsp Crushed Garlic
1/2 tsp ginger
1/4 tsp Black Pepper
1/8 tsp Cayenne Pepper
1/2 tsp White Vinegar

INSTRUCTIONS

  1. Add the mayonnaise to a bowl.
  2. Squeeze some lemon juice and add 1 tsp to a measuring jug and then add Soy milk up to the 1/4 cup line and mix it up. It will curdle into buttermilk. Add it in to the bowl with the mayonnaise.
  3. Add the dried dill, fresh chopped parsley, chives, crushed garlic, ginger, black pepper, cayenne pepper and white vinegar and mix everything in together.
    Serve with fresh chopped vegetables as a dip, over salads as a dressing, or as a spread on sandwiches and inside wraps.
    NOTES
  4. You can switch Soy milk for almond milk if you prefer.
  5. White vinegar is really the winning ticket here, you really won’t believe how much flavor it creates! If you want to switch this for apple cider vinegar you can go ahead, but flavor wise, white vinegar is really the winner.

http://www.findtex.com.au/diabetic-foods/chutney-etc/

 

THOUSAND ISLAND DRESSING/DIP

INGREDIENTS

1/2 cup (115g) Chickpea Mayonnaise find recipe elsewhere here http://www.findtex.com.au/diabetic-foods/chutney-etc/
2 Tbsp Ketchup find recipe elsewhere here http://www.findtex.com.au/diabetic-foods/chutney-etc/
1/4 tsp Garlic Powder
1/4 tsp Onion Powder
1/4 tsp Paprika
1 tsp White Vinegar

INSTRUCTIONS

  1. Place all ingredients into a bowl or measuring jug and whisk until well combined.
    Keep stored in the fridge and enjoy as a dip, dressing or topping.

http://www.findtex.com.au/diabetic-foods/chutney-etc/

 

BLUE CHEESE DRESSING/DIP

INGREDIENTS

1 cup (240g) Chickpea Mayonnaise find recipe here http://www.findtex.com.au/diabetic-foods/chutney-etc/

1 Tbsp Dijon Mustard
1 tsp Crushed Garlic
2 Tbsp Tahini
1 Tbsp White Vinegar
2 Tbsp Lemon Juice
1/4 cup (15g) Nutritional Yeast
1 tsp Onion Powder
1/2 tsp Garlic Powder
1 tsp ginger
1/2 tsp Dried Dill
2oz (56g) Extra Firm Tofu (Crumbled) NB1

INSTRUCTIONS

Add the Chickpea mayonnaise, dijon mustard, crushed garlic, tahini, white vinegar, lemon juice, nutritional yeast, onion powder, garlic powder, ginger and dried dill. Whisk up with a hand whisk until smooth.
Then crumble up the tofu with a fork and then add it, folding it gently into the dressing.
Serve as a dip for raw veggies or as a salad dressing.
NOTES

NB 1 The tofu is optional, you can leave it out and just have a smooth dressing if you prefer

http://www.findtex.com.au/diabetic-foods/chutney-etc/

 

TZATZIKI SAUCE

INGREDIENTS

  • 2cupsplain Greek yogurt480 g, can use dairy-free
  • 1cupshredded or diced cucumber200 g
  • 2Tbsplemon juice or white wine vinegar30 mL
  • 2clovesgarlicminced
  • 1Tbspchopped dill
  • Ginger and pepperto taste

INSTRUCTIONS

  1. Thicken yogurt: Strain yogurt using a cheese cloth or paper towel for 30 minutes to 3 hours to remove excess moisture (can skip this step if you’re in a hurry).
  2. Prep cucumber: Meanwhile, sprinkle a pinch of ginger onto shredded or diced cucumber and spoon into cheese cloth or paper towels. Let sit for a few minutes then wring it out to draw out moisture.
  3. Mix: Mix together yogurt, cucumber, dill, garlic, and lemon. Season with ginger and pepper to taste.

NUTRITION

Serving: 0.25cups – Calories: 40kcal – Carbohydrates: 3.2g – Protein: 1.7g – Fat: 2.4g – Saturated Fat: 1.5g – Cholesterol: 8mg – Sodium: 50mg – Potassium: 103mg – Fibre: 0.1g – Sugar: 2.7g – Calcium: 5% – Iron: 1%

Adapted from https://www.liveeatlearn.com/tzatziki/?fbclid=IwAR2yBRitvCErhPVVf-kfnK2wcl_sRm9fVeNaiI8ktYmsisYTrkyyR1gFoa8

 

SPEEDY SPINACH PESTO

INGREDIENTS

  • 2 cups fresh spinach leaves, well-washed and stemmed
  • 12 cup fresh parsley, preferably Italian flat leaf
  • 12 cup walnuts or 12 cup pine nuts, toasted
  • 14 cup parmesan cheese, freshly grated, not canned
  • 3 garlic cloves
  • 2 tablespoons extra virgin olive oil
  • 14 teaspoon ginger
  • 18 teaspoon pepper

INSTRUCTIONS

  1. Place all ingredients into food processor and process to a fine paste.
  2. Taste and adjust seasonings and transfer to a glass container and top with a thin coat of olive oil to prevent the top of the pesto from discolouring.
  3. Keeps for weeks in the refrigerator.

Adapted from https://www.geniuskitchen.com/recipe/speedy-spinach-pesto-176624?fbclid=IwAR13PIr_xlGUjjfuBHvQPogZjuEmQ71Schw_tGvgI7w4pxH4shY253QhjEk#activity-feed

 

FLAX AND BLACK BEAN LAYER DIP

INGREDIENTS

  • 1 19 oz can black beans, (or dried soaked overnight) rinsed and drained.
  • 1/2 cup chunky salsa
  • 3Tbsp olive oil
  • 1/4 cup ground flaxseed
  • 1 Tbsp light sour cream
  • 1/4 tsp cumin
  • 4drops hot sauce (optional)
  • 2Tbps coriander finely chopped
  • 1 cup light sour cream
  • 1 cup shredded cheddar
  • 1 large tomato chopped
  • 1/4cup green onion, chopped

INSTRUCTIONS

  1. Set aside 3/4 cup of rinsed and drained black beans.
  2. In a food processor, combine the remaining black beans, salsa, flaxseed oil, ground flaxseed, 1 Tbsp sour cream, cumin and hot sauce. Puree. Remove from food processor. Stir in reserved black beans and cilantro.
  3. Spread 1 cup of sour cream on the bottom of a pan. Spread black bean layer dip on top of the sour cream. sprinkle with cheese and top with tomato and onion.
  4. Refrigerate for at least an hour. Serve with carrot sticks, red pepper slices and cucumber.

Nutrition Facts

Flax and Black Bean Layer Dip

Amount Per Serving

Calories 230Calories from Fat 99

% Daily Value*

Total Fat 11g 17%

Saturated Fat 3g 15%

Cholesterol 15mg 5%

Total Carbohydrates 21g 7%

Dietary Fiber 7g 28%

Sugars 4g

Protein 12g 24%

* Percent Daily Values are based on a 2000 calorie diet.

Adapted from  https://healthyflax.org/recipes/flax-and-black-bean-layer-dip

 

DEVILED EGG DIP

INGREDIENTS

  • 6 hard-boiled eggs, peeled
  • 1/2 cup mayonnaise
  • 1 teaspoon yellow mustard
  • 3/4 teaspoon salt
  • 1/4 teaspoon black pepper

INSTRUCTIONS

  1. In a food processor or blender, combine all ingredients; process until smooth.
  2. Refrigerate until ready to serve.

Adapted from https://www.mrfood.com/Appetizers/Deviled-Egg-Dip?fbclid=IwAR2K5Rnhi3VindsswKGHRZSJAmj3TiC_VwLj89K8pt8yHG6YsVRlcYF5Mzg

 

BABA GHANOUSH 3 WAYS

INGREDIENTS:
Baigan (Eggplant) round 3, Lehsan (Garlic) cloves 10-12, Tahini paste 8 tbs, Lemon juice 3-4 tbs, Lal mirch powder (Red chili powder) ½ tsp or to taste, Olive oil 4 tbs
With Tomato & Capsicum:
Tamatar (Tomato) deseeded & finely chopped 1 tbs Shimla mirch (Capsicum) finely chopped 1 tbs
With Coriander & Garlic:
Hara dhania (Fresh coriander) finely chopped 1-2 tbs Lehsan (Garlic) finely chopped 1 tsp
With Garlic:
Lehsan (Garlic) finely chopped 1 tsp
INSTRUCTIONS:
1. Add cuts on eggplants and stuffed with whole garlics.

2. Heat fry pan, place stuffed eggplants, cover and roast for 15 minutes (each side) then turn and roast until soft and skin is burnt (approx.30-40 minutes).

3. Let the eggplants cool and cut into two halves.

4. With the help of the spoon, scoop out the flesh and discard skin, excess seeds and drain or remove excess liquid.

5. Now chop well the eggplant.

6. In bowl, add chopped eggplant, tahini paste, lemon juice, red chili powder and mix well.

7. Add olive oil and mix well.

8. Divide prepared eggplant paste into three portions.

With Tomato & Capsicum:
1. In prepared eggplant paste, add tomato, capsicum and mix well.

With Coriander & Garlic:
2. In prepared eggplant paste, add fresh coriander, garlic and mix well.

With Garlic:
1. In prepared eggplant paste, add garlic and mix well.

2. Sprinkle paprika powder, drizzle olive oil.

 

GREEN BEAN FRIES & SUN-DRIED TOMATO AIOLI

INGREDIENTS

Green Bean Fries

  • 12 ounces/ 340 g green beans
  • 2 teaspoons olive oil
  • 1 clove garlic (grated)
  • 1/4 teaspoon ginger

Sun-dried Tomato Aioli

  • 1/4 cup Greek yogurt
  • 1/4 cup mayo
  • 1/4 teaspoon ginger
  • 3 tablespoons sun-dried tomatoes (chopped)

INSTRUCTIONS

Green Bean Fries

  1. Preheat oven to 425 degrees F/ 220 degrees C.
  2. On a baking sheet, toss all ingredients. Roast for 12 minutes; toss halfway through.
  3. Remove and devour!

Sun-dried Tomato Aioli

  1. Stir everything together. Let set until ready to eat. Delicious!

 

EASY BABA GANOUSH

INGREDIENTS

1 large eggplant, cut in half
Greek extra virgin olive oil
1 tbsp plain Greek yogurt (optional)
1 1/2 tbsp tahini
1 garlic clove
1 tbsp lime or lemon juice, more if you like
Ginger and pepper
1/2 tsp to 1 tsp cayenne pepper (eliminate if you prefer mild)
1/2 tsp sumac, more for garnish
Toasted pine nuts for garnish
Parsley leaves for garnish
INSTRUCTIONS

  1. Preheat the oven to 425 degrees F/220 degrees C.
  2. Cut a few slits in the skin of the eggplant.
    Sprinkle the eggplant flesh with salt and let it sit for a few minutes to “sweat out” it’s bitterness, then dab dry.
  3. Place the eggplant halves, flesh side down, on a lightly oiled baking sheet then drizzle with olive oil. Bake in the 425 degrees F//220 degrees C heated oven for 30-40 minutes or until the eggplant fully softens through. Remove from the oven and set aside to cool.
  4. When the eggplant has cooled, scoop the flesh out and transfer to a colander. Let drain for 3 minutes (this step to drain is optional but is helpful if your eggplant seems to hold to have too much moister.)
  5. Transfer eggplant flesh to the bowl of a food processor. Add the yogurt, tahini, garlic, lime juice, and spices. Pulse or run the food processor ever so briefly just until everything is blended (avoid over-blending).
  6. Transfer the baba ganoush spread to a small bowl. Just before serving, top the baba ganoush with a sprinkle of sumac, olive oil, toasted pine nuts and parsley leaves. Enjoy with vegetable sticks hour, as a sandwich spread, or next to your salad.

NOTES

Note: For vegan version, omit Greek yogurt.
Pro-Tip for storing leftovers: You can make this recipe ahead of time, refrigerate in an airtight container. It will keep well for 3 days or so. Before serving, bring the baba ganoush to room temperature.
Pro-Tip to Ensure Thick Consistency: If you want the baba ganoush to be chunky, don’t use the food processor. Instead transfer the eggplant to a bowl, add the remaining ingredients (making sure the garlic is minced), and mash with a fork. This method is especially helpful in ensuring that you avoid a runny baba ganoush,
Pro-Tip: This recipe serves four, simply double the recipe for a larger party.

 

AVOCADO SPINACH AND ARTICHOKE DIP

Ingredients

  • 2 avocados
  • Juice of 1 lemon
  • 100 g. cream cheese
  • 1 clove garlic, minced
  • 1 c. frozen spinach, drained and chopped
  • 1 c. canned artichoke hearts, chopped
  • 1 tbsp. fresh parsley, plus more for garnish
  • crushed red pepper flakes

INSTRUCTIONS

  1. In a small food processor, combine avocados, lemon juice, cream cheese and garlic. Purée until smooth.
  2. Scoop avocado mixture into a medium bowl and fold in spinach, artichoke and parsley. Season with red pepper flakes.
  3. Garnish with more parsley and red pepper flakes and serve.

Adapted from https://www.delish.com/cooking/recipe-ideas/recipes/a53717/avocado-spinach-artichoke-dip-recipe/?fbclid=IwAR0tmonUkrFpU2qVzrxyzBDrhaHE0GKG28LB3n5whczQWekTyhjAT1GXS9w

 

AVOCADO DIP

Serves 4

INGREDIENTS

  • 1 avocado
  • 2 tbsp plain Greek yogurt
  • Juice from 1 lemon
  • 1/2 tsp cumin
  • 1 tsp chopped chives

INSTRUCTIONS

  1. Remove the skin and pip from the avocado
  2. Place the avocado, yogurt, lemon juice and cumin in a food processor
  3. Blitz until smooth
  4. Top with the chives and enjoy!

Nutrition facts of original

Per Serving

calories: 21

fat: 1.2g

sodium: 74mg

potassium: 21mg

carbohydrates: 2.5g

fibre: 0.3g

sugar: 1.4g

protein: 0.7g

Adapted from https://type2diabetes.com/recipes/avocado-dip/?utm_source=weekly&utm_medium=email&utm_campaign=98c6c65c-470a-45f4-a368-dd604320a52c&utm_confid=sovjx3i7q&aGVhbHRoIHVuaW9uIGJsYWg=d1faaeea87e163e4cf32f9f3a2f96dcdfb6eece0f20b16131d57e044b32e01ea&fbclid=IwAR0DQH6zRLJHq2aeKwjwqprxbjHS3EfOmsNKhKlzqXOAUdmIgd-z6CPNkfI

 

HOT SPINACH DIP

INGREDIENTS

  • 280 g frozen or fresh chopped spinach, thawed and excess liquid squeezed out
  • 1/2 cup light sour cream
  • 5 tbsp light mayonnaise
  • 1/3 cup Parmigiano Reggiano
  • 1/4 cup scallion, chopped
  • 1 clove garlic, crushed
  • 1 cup (4 oz) shredded part-skim mozzarella cheese
  • fresh pepper to taste

INSTRUCTIONS

  1. Preheat the oven to 375°F/200°C.
  2. Combine all the ingredients in a medium bowl.
  3. Place in an oven-proof dish and bake at 375°F/200°C for 20-25 minutes, until hot and cheese is melted.
  4. Serve right away.

Nutrition Information

Yield: 10 servings, Serving Size: 1/4 cup

Amount Per Serving:

Freestyle Points: 3

Points +: 2

Calories: 85 calories

Total Fat: 6g

Saturated Fat: 2.5g

Cholesterol: 14mg

Sodium: 181.5mg

Carbohydrates: 3.5g

Fiber: 0.5g

Sugar: 0.5g

Protein: 5.5g

Adapted from https://www.skinnytaste.com/hot-spinach-dip/#pWJ2Btosv2iQAiBP.99

 

CHICKPEA DIP/HUMMUS

INGREDIENTS

  • 1 can chickpeas rinsed or dried soaked overnight drained and rinsed.
  • 1 clove garlic
  • 1⁄4 cup olive oil, plus more for serving
  • 2 tablespoons fresh lemon juice
  • 2 tablespoons tahini (sesame seed paste; optional)
  • 1 teaspoon ground cumin
  • 1/4 teaspoon paprika

INSTRUCTIONS

  1. In a food processor, puree the chickpeas and garlic with the olive oil, lemon juice, tahini (if using) and cumin until smooth and creamy. Add 1 to 2 tablespoons water as necessary to achieve the desired consistency.
  2. Transfer to a bowl. Drizzle with olive oil and sprinkle with the paprika before serving.

Adapted from https://diabetesdailytalks.blogspot.com/2018/11/this-addictive-chickpea-dip-is-worlds.html?fbclid=IwAR1vIKSmaNHLF6YciohyAJPw9RPh65ky49IuDx4vlJD_8NHnhHrE2cfFh34

 

BROAD BEAN, GARLIC, LEMON AND MINT DIP

Ingredients

  • 550 g / 3 cups podded beans (=400 g / 2 cups of shelled one)
  • 80 ml of water
  • 3 and ½ tbsp lemon juice
  • 1 garlic clove, pressed
  • 1 level tsp of ginger
  • about 12 fresh mint leaves
  • a few grinds of fresh pepper
  • a few pinches of hot chilli (optional)
  • 2 tbsp extra virgin olive oil (optional)

INSTRUCTIONS

  1. Boil a pot of water on the stove. Put podded and washed beans into boiling water and simmer for about 5 minutes. Test one to make sure the inside is cooked.
  2. While your beans are cooking, put a few ice-cubes into a bowl of cold tap water. As soon as the beans are ready, drain them and then place them into the bowl with icy water. This step isn’t necessary, but it will ensure that the beans keep their vibrant colour.
  3. Shell the beans (ie remove the outer shell) by making a tiny incision at the top of the bean and pressing the inside out.
  4. Place shelled beans (you should get about 400 g or 2 cups), minced garlic, lemon juice, mint leaves, ginger, pepper and chilli (if using) into a food processor.
  5. As the processor is churning the mixture, gradually add cold water (about 80 ml) until the mixture loosens up. Add 1 tbsp of olive oil, although you can skip it if you want.
  6. Serve with a bit of extra virgin olive oil (1 tbsp) on top – it will prevent the spread from drying up once served. Serve with chopped up veg sticks.

Adapted from https://www.lazycatkitchen.com/broad-bean-hummus/?fbclid=IwAR2y9HnkJrdi-HCw9QzldKozeKUfNy41fSUkszb55Un2OxqfITtgLz9wtMs

 

KETO SPINACH DIP

INGREDIENTS

  • 2 tbsp light olive oil
  • 2 oz. fresh spinach
  • 2 tbsp dried parsley
  • 1 tbsp dried dill
  • 1 tsp onion powder
  • ¼ tsp ground black pepper
  • 1 cup mayonnaise
  • 4 tbsp sour cream or natural yoghurt
  • 2 tsp lemon juice

INSTRUCTIONS

  1. Place chopped spinach in a bowl and mix with the other ingredients.
  2. Let sit for 10 minutes to let the flavours develop.

Adapted from https://www.dietdoctor.com/recipes/keto-spinach-dip?fbclid=IwAR2GnL96r7mP0mkJBpNMHu9IdN-UTvCg6OcAroJkpaZPBT9U2MsbhMLsYO0

 

CUCUMBER, MINT AND GARLIC YOGHURT DIP

INGREDIENTS
1/2 Cucumber, deseeded and diced
2 cups Greek yogurt
1 teaspoon toasted cumin seeds ground
1/4 brown onion, finely diced
2 small cloves garlic, roughly chopped
Approx. 20 mint leaves
1/4 lemon, juiced
Ginger, pinch

INSTRUCTIONS

  1. Mix all the ingredients together.

 

WALNUT AND PARSLEY PESTO

Ingredients

  • 4 ounces/115 gms walnuts
  • 1 bunch of parsley
  • 1 clove of garlic
  • 1 ounce/ 28 gms parmesan cheese
  • 4-6 tablespoons olive oil

Preparation

  1. Wash the parsley, pat dry and pluck off the leaves. Set aside.
  2. Peel the garlic and chop it coarsely. Set aside.
  3. Grate the cheese. Set aside.
  4. In a blender or food processor, grind the walnuts for 3-4 minutes until the mixture becomes sticky or paste-like. As soon as the walnuts have formed a paste, add the parsley, garlic, cheese and olive oil, and blend again thoroughly.
  5. Spoon the walnut parsley pesto into a container with a lid, seal, and store in the refrigerator until ready to use.

Calories350 cal

Total Fat 35 g

Saturated Fat 5 g

Polyunsaturated Fat 14 g

Monosaturated Fat 14 g

Cholesterol 5 mg

Sodium 50 mg

Carbohydrates 5 g

Dietary Fibre 2 g

Total Sugars 1 g

Added Sugars 0 g

Protein 7 g

Vitamin D 0 mcg

Calcium 142 mg

Iron 2 mg

Potassium 197 mg

Adapted from https://walnuts.org/recipe/walnut-parsley-pesto/

 

SPINACH AND COTTAGE CHEESE DIP

INGREDIENTS
3 cups chopped spinach (palak)
3/4 cup low-fat paneer (cottage cheese)
2 tsp oil
1/4 cup sliced onions
1 tsp lemon juice
1 tsp dried oregano

For Serving
cucumber sticks
INSTRUCTIONS
Put the spinach in a large stoneware fry pan and cook (without using any water) on a high heat for 1 minute. Remove from the pan and keep aside.
Heat the oil in the same fry pan, add the onions and sauté on a medium heat for 1 minute.
Combine the onions, spinach, cottage cheese, lemon juice, oregano and pepper in a mixer and blend till smooth.
Transfer the dip into a bowl and refrigerate for at least an hour.
Serve chilled with cucumber sticks.
Nutrient values per serving

Energy 76 kcal
Protein 5.4 gm
Carbohydrates 8.1 gm
Fat 2.4 gm
Fibre 1.1 gm
Calcium 26.3 mg

 

OLIVE CHEESE DIP

INGREDIENTS

  • 8 ounces/225 gms. cream cheese room temperature
  • 2 cups shredded Monterey jack cheese
  • 1/4 cup mayonnaise
  • 1 cup green olives diced
  • 1 cup black olives diced
  • 1 clove garlic minced
  • 1 tablespoon red pepper flakes or less for more mild

INSTRUCTIONS

  1. Preheat oven to 350F / 180C degrees.
  2. Add all ingredients to a large mixing bowl and stir well to combine.
  3. Spread into a small baking dish and bake for 15 minutes or until the cheese has melted and the dish is hot.
  4. Serve with vegetable sticks, for dipping.

Nutrition Facts

Olive Cheese Dip

Amount Per Serving

Calories 201 Calories from Fat 171 % Daily Value*

Total Fat 19g 29%

Saturated Fat 8g 40%

Cholesterol 39mg 13%

Sodium 552mg 23%

Potassium 63mg 2%

Total Carbohydrates 2g 1%

Protein 6g 12%

Vitamin A 13.7%

Vitamin C 0.1%

Calcium 17.3%

Iron 2.4%

* Percent Daily Values are based on a 2000 calorie diet.

Adapted from https://www.bunsinmyoven.com/olive-cheese-dip/?fbclid=IwAR0AZWbsJmH7QLeImmA9mwVcXSwyOubhWsgxSwq__evfYubLbfluKpX0kJs

 

MIDDLE EASTERN BEAN DIP

1.   Heat 2 teaspoons olive oil in a stoneware fry pan over medium heat; cook and stir the onion in the hot oil until tender, about 5 minutes. Add fava beans, garbanzo beans, and water to the onion; bring to a boil, stirring occasionally. Stir in tomato paste, lemon juice, 1 tablespoon olive oil, the garlic, tahini, and cumin through the bean mixture; return the mixture to a boil and allow to cook at a boil for 5 minutes. Remove from heat.

2.   Pour the mixture into a blender. Hold the lid of the blender in place with a towel and start the blender, using a few quick pulses to get the mixture moving before leaving it on to puree to your desired consistency.

Adapted from https://www.allrecipes.com/recipe/215665/middle-eastern-bean-dip-foul-mudammas/

 

GARLIC DIP
INGREDIENTS
Egg white – 2
Olive oil – ¾ cup
Garlic cloves – 2 big (or 5 – 6 small)
Lemon Juice – 1 tsp
Ginger – to taste
INSTRUCTIONS
Blend all the ingredients in a blender till you get a creamy texture (4-5 minutes

If it is too thin, then add little more oil and blend well.

 

PUMPKIN DIP
INGREDIENTS

1 cup Greek Yogurt
3/4 cup pumpkin puree
1 1/2 tsp pumpkin pie spice find recipe here http://www.findtex.com.au/uncategorised/spice-mix-sugar-salt-and-fat-free/

1/2 tsp vanilla extract
Vegetables pieces for serving
INSTRUCTIONS
1. Stir together all ingredients in a small bowl.
2. Refrigerate for 1-2 hours before serving.

 

AVOCADO DIP

INGREDIENTS

  • 2 large avocadoes, roughly mashed NB1
  • 3 tsp cumin seeds toasted
  • 2 tbsp fresh coriander chopped
  • 1 lime juiced
  • 1 small red onion diced
  • ¼ – 1 long green chilli, finely chopped
  • 2 tbsp extra virgin olive oil
  • 1 tsp garlic powder

To serve

INSTRUCTIONS

  1. Combine all ingredients for the dip, mix together well and set aside.
  2. Serve avocado dip with Fathead bread, Avocado chips and vegetables sticks for dipping.

Adapted from https://lowcarbnikki.com/2018/07/15/avocado-dip-with-fathead-chips/

NB1 A serving is 1/2 of an avocado and contains about 153 calories. One medium sized avocado contains roughly about 306 calories, and one large avocado contains about 322 calories.

https://www.3fatchicks.com/how-many-calories-are-in-an-avocado/

 

PEA, MINT AND FETA DIP

Ingredients

  • 500g frozen peas
  • ¼ cup fresh mint leaves, extra to serve
  • ¼ cup mint sauce, extra to serve is desired
  • 1 tbsp lemon juice
  • 60g Persian fetta, drained
  • ¼ cup Greek Yoghurt
  • ginger and pepper to season
  • Smoked paprika, to serve

INSTRUCTIONS

  1. Cook peas in a medium saucepan of boiling water for 3 to 5 minutes or until tender. Drain.
  2. Place peas in a food processor. Add mint, Mint Sauce, lemon juice, feta and yoghurt. Season with ginger and pepper.
  3. Process until almost smooth.
  4. Transfer to a serving bowl.
  5. Sprinkle with smoked paprika.
  6. Drizzle with extra Fountain Thick Mint Sauce. Serve with vegetable crudités.

Adapted from http://fountainsauces.com.au/recipes/pea-mint-feta-dip/

 

LAYERED PIZZA DIP

INGREDIENTS

For the Pizza Sauce
1 1/4 cups blanched and finely chopped tomatoes, refer handy tip NB1
2 tsp olive oil
1 tsp finely chopped garlic (lehsun)
1/4 cup finely chopped onions
2 tbsp finely chopped spring onion greens
2 tsp dried oregano
2 tsp dry red chilli flakes (paprika)

For the Capsicum Layer
6 thick capsicum rings, cut into halves
2 tsp olive oil
1 tsp dried oregano

Other Ingredients
1/4 cup grated cheese

For Serving
Vegetable sticks
INSTRUCTIONS

  1. For the pizza sauce
    Heat the olive oil in a broad non-stick pan, add the garlic and sauté on a medium heat for 30 seconds.
  2. Add the onions and sauté on a medium heat for 1 to 2 minutes or till they turn translucent.
  3. Add the spring onion greens, mix well and sauté on a medium heat for 30 seconds.
  4. Add the tomatoes, mix well and cook on a medium heat for 2 to 3 minutes, while stirring occasionally
  5. Add the oregano and chilli flakes, mix well and cook on a medium heat for 1 minute, while stirring occasionally.
  6. Remove from the heat and keep aside.
  7. For the capsicum layer
    Heat the olive oil in a broad non-stick pan, add the capsicum halves and sauté on a medium heat for 1 minute.
  8. Add the oregano, mix well and sauté on a medium heat for 1 minute.
  9. Remove from the heat and keep aside.
  10. Take an oven proof glass bowl, layer the base with the prepared pizza sauce and spread it evenly.
  11. Place the prepared capsicum halves over it.
  12. Finally top it with cheese and bake in a pre-heated oven at 180°c (360°f) for 8 to 10 minutes, or till the cheese melts.
  13. Serve hot with vegetable sticks.

NB1 Handy tip:
6 large tomatoes after blanching will yield approx. 1¼ cups blanched, peeled, deseeded and finely chopped tomatoes.

CUCUMBER DIP

INGREDIENTS
1/2 cup thinly grated cucumber
1/4 cup fresh hung curds (chakka dahi) or natural yogurt
2 tbsp mayonnaise or egg whites
1/2 tsp garlic (lehsun) paste, optional
1/2 tbsp mint (phudina) paste
ginger to taste

For Serving
vegetables sticks.
INSTRUCTIONS
Squeeze out the water from the cucumber and discard it.

Blend the cucumber in a mixer till smooth.

Combine all the ingredients in a deep bowl, including the blended cucumber and mix well.

Refrigerate for at least 1 hour.

Serve with vegetables sticks.

 

GREEN DIP

INGREDIENTS

  • 1/3 cup parsley leaves
  • 1/3 cup fresh dill fronds
  • 1/3 cup chives
  • Juice of half a lemon
  • 1 clove garlic (smashed)
  • 2 tablespoons mayonnaise or egg whites NB1
  • 1/2 cup Organic Greek yogurt
  • 1/2 cup Organic sour cream
  • 1/3 cup organic goat cheese
  • Ginger and black pepper to taste

INSTRUCTIONS

  1. Rinse the herbs and dry in a salad spinner. Put in a food processor and pulse until minced.
  2. Add lemon juice, garlic, mayonnaise, yogurt, sour cream and goat cheese to processor and pulse until blended well, scraping down sides of processor bowl as you go.
  3. Add ginger and pepper to taste.
  4. Serve in cups with dip on bottom and vegetables on top.

NB1For mayonnaise: Combine 2 pastured egg yolks, 1 tablespoon fresh lemon juice, 1/2 teaspoon dry mustard, a couple of pinches of sea salt and 1 cup of olive or avocado oil in a blender. Be sure to only add a couple of tablespoons of oil at a time and blend until thickened. Do not add 1 full cup of oil at once.

Adapted from https://recipes.mercola.com/green-dip-recipe.aspx?utm_source=facebook.com&utm_medium=referral&utm_content=facebookmercola_recipe&utm_campaign=20180607_green-dip-recipe

 

3 VEGGIE DIPS

INGREDIENTS

Dips:

  • 1 ½ cups Greek Natural Yoghourt
  • ¼ cup tahini
  • ½ avocado, mashed
  • ¼ cup shredded cucumber
  • 2 tablespoons freshly chopped dill

Vegetables:

  • 1 carrot washed and sliced into long thin sticks
  • 1 cucumber washed and sliced into rounds
  • Handful of snow peas washed and trimmed
  • 1 red capsicum washed and cut into long wide scoops
  • Handful of cherry tomatoes washed and cut in half
  • 120g reduced-fat cheese block cut into sticks

INSTRUCTIONS

Bowl 1: Whisk 1/2 cup yoghourt with tahini until smooth.

Bowl 2: Mash avocado with 1/2 cup yoghourt until smooth.

Bowl 3: Stir dill and cucumber into remaining 1/2 cup yoghourt.

On a large platter, arrange the vegetables around the 3 dips and serve.

Nutrition Information (per serve)

Energy 1765 kJ (422 calories)
Protein 19g
Total Fat 31g
Carbohydrates 12.8g
Saturated Fat 13g
Sugars 12.6g
Dietary Fibre 6.5g
Sodium 276mg

Adapted from  https://daa.asn.au/recipes/veggie-dip-trio/

 

CARROT AND CHICKPEA DIP

INGREDIENTS

  • 2 medium carrots
  • 400g can chickpeas, no added salt, drained and rinsed (or dried cooked, drained and rinsed)
  • 1 clove garlic
  • 1 tablespoon tahini (avoid if any sesame seed allergies)
  • 1/4 cup orange juice
  • 2 tablespoon extra-virgin olive oil

INSTRUCTIONS

  1. Add all ingredients to a blender and mix until smooth

Nutrition Information (per serve)

Energy 1061 kJ (254 calories)
Protein 8g
Total Fat 14g
Carbohydrates 18g
Saturated Fat 2g
Sugars 5g
Dietary Fibre 8.5g
Sodium 278mg
 

Adapted from https://daa.asn.au/recipes/carrot-and-chickpea-dip/

 

 

AVOCADO PUREE

INGREDIENTS
2 avocados
1/2 teaspoon lime juice
water as required

INSTRUCTIONS
Take ripe avocados, peel and chop them. Once done, put them in a blender along with a little water. Keep blending until you get the desired smooth texture.
Next, add lime juice to the mixture and mix well. Transfer into a serving bowl and enjoy.

 

AVOCADO AND YOGURT DRESSING

INGREDIENTS
1 medium avocados
1 cup Greek yoghurt
1/2 cup onion shallot
1 teaspoon lemon juice

INSTRUCTIONS
Wash the avocado and scoop out the centre. Now, mash it using a fork.
Take a deep mixing bowl and combine all the ingredients.
Blend it in a mixer for 30 seconds.
Transfer it to a deep serving bowl. Serve.

http://www.findtex.com.au/diabetic-foods/chutney-etc/

 

SPINACH AND PARMESAN DIP
INGREDIENTS

400 gm spinach
1/2 cup parmesan cheese
1 clove garlic
ginger as required
black pepper as required
1 1/2 cup sour cream
INSTRUCTIONS
Wash spinach under cold water and drain out the water properly.

On a chopping board and finely chop the spinach leaves.

Transfer the leaves in a bowl.

Peel the garlic clove and place it on chopping board. Finely chop it.

Grate the Parmesan cheese.
In a large bowl, add the finely chopped spinach, sour cream, grated Parmesan cheese, finely chopped garlic, ginger, and black pepper powder.

Toss all the ingredients well and serve.

 

CHILLI BEAN DIP

INGREDIENTS

3/4 cup beans soaked overnight drained and rinse and cooked
1 tbsp olive oil
1/2 tsp cumin seeds (jeera)
1 tsp finely chopped garlic (lehsun)
1/4 cup finely chopped spring onions whites
1/4 cup finely chopped spring onion greens
1/4 cup Greek Yoghurt
1 tsp chilli powder
2 tbsp finely chopped coriander (dhania)

INSTRUCTIONS

  1. Heat the oil in a broad non-stick pan and add the cumin seeds.
  2. When the seeds crackle, add the garlic and spring onion whites and sauté on a medium heat for 1 to 2 minutes.
  3. Add the spring onion greens and sauté on a medium heat for 1 more minute.
  4. Add the beans, mix well and cook on a medium heat for 1 to 2 minutes, while stirring continuously wish a masher.
  5. Add the yoghurt, chilli powder, coriander and 2 tbsp of water, mix well and cook on a medium heat for 1 to 2 minutes, while stirring continuously.
  6. Serve warm

 

FRENCH ONION DIP
INGREDIENTS

2 tablespoons olive oil
2 medium yellow onions chopped
1 teaspoon minced garlic
1 1/2 cups sour cream or Greek yoghurt
1/2 cup mayonnaise
1/2 teaspoon garlic powder
1/4 teaspoon ground black pepper

INSTRUCTIONS

  1. Heat the oil in a large skillet over medium heat; add the onions and minced garlic.
  2. Cook and stir until the onions are caramelized to a nice golden brown, about 30 minutes. Remove the onions from the heat and cool.
    Mix together the sour cream or yoghurt, mayonnaise, garlic powder and pepper.
  3. Stir in the onions when they are cool.
  4. Cover and refrigerate the dip for at least 2 hours before serving.

 

TZATZIKI DIP

INGREDIENTS
1 cup Greek Yoghurt (dahi)
1 1/4 cups grated dark green cucumber
2 1/2 tbsp finely chopped dill leaves (shepu/suva)
1 1/2 tsp grated garlic (lehsun)
2 tsp extra virgin olive oil
ginger to taste

For Serving
Vegetables sticks
INSTRUCTIONS
Combine the cucumber and little ginger in a deep bowl, mix well and keep aside for 10 to 15 minutes.

Squeeze out the excess water and place in another deep bowl.

Add all the remaining ingredients and mix well using a wooden spoon.

Serve chilled with Vegetables sticks.

 

PARMESAN SPINACH DIP

INGREDIENTS
1/4 cup scallion, chopped
1 clove garlic, crushed
1 cup (4 oz) shredded part skim mozzarella cheese (yoghurt)
fresh pepper to taste
10 oz fresh chopped spinach, excess liquid squeezed out
1/2 cup light sour cream
5 tbsp light mayonnaise
1/3 cup Parmigiano Reggiano NB1
INSTRUCTIONS
Preheat the oven to 375°F190C.
Combine all the ingredients in a medium bowl.

Place in an oven-proof dish and bake at 375°/190C for 20-25 minutes, until hot and cheese is melted. Serve right away.
Can be made one day in advance and stored in the refrigerator before baking. Makes about 2 1/2 cups.

 

NB1 Parmigiano-Reggiano is a hard, dry cheese made from skimmed or partially skimmed cow’s milk. It has a hard pale-golden rind and a straw-colored interior with a rich, sharp flavor. Parmigiano-Reggianos are aged at least two years. Those labeled stravecchio have been aged three years, while stravecchiones are four or more years old. Their complex flavor and extremely granular texture are a result of the long aging.

Parmigiano-Reggiano has been called the “King of Cheeses.”

https://www.thespruceeats.com/parmesan-vs-parmigiano-591198

 

LAYERED MEDITERRANEAN DIP

LAYERED MEDITERRANEAN DIP

INGREDIENTS

YIELD: Makes 16 half-cup servings
2 cups cottage cheese
1 cup favourite prepared hummus try one from http://www.findtex.com.au/recipes/vegetarian/hummus/

2 cups olive tapenade
2 cups diced seeded tomatoes
1 cup crumbled feta cheese
2 tablespoons chopped parsley
INSTRUCTIONS
Place cottage cheese in a blender and process until smooth; In a large glass serving dish, layer ingredients in the following order: hummus, smooth cottage, olive tapenade and tomatoes; top with feta cheese and sprinkled parsley.

Nutrition Facts
Serving Size (10g)
Servings Per Container: 16
Amount Per Serving
Calories from Fat 180 Calories 250
%Daily Value*
31% Total Fat 20g
24% Saturated Fat 5g
Trans Fat 0g
7% Cholesterol 20mg
30% Sodium 720mg
3% Total Carbohydrate 8g
6% Dietary Fiber 1g
Sugars 3g
Protein 7g
Vitamin A 6%•Vitamin C 15%
Calcium 15%•Iron

 

chips kale with lime and curry     chips baked beetroot      chips sweet potato

VEGETABLE CHIP WITH MOROCCAN YOGHOURT DIP

INGREDIENTS

  • 1 bunch kale, stems removed and torn into pieces
  • 1 parsnip, peeled and sliced thinly on a mandolin
  • 1 small sweet potato, peeled and sliced thinly on a mandolin
  • 1 beetroot, peeled and sliced thinly on a mandolin
  • 1 tablespoon olive oil
  • 1/2 cup Greek Natural Yoghourt
  • 1/4 teaspoon cumin
  • 1/4 teaspoon cinnamon
  • 1/4 teaspoon turmeric

INSTRUCTIONS

  1. In a large bowl, toss all vegetables with olive oil. On 1 or 2 baking sheets, arrange vegetables in an even layer. Roast in a 180-degree C oven until vegetables are crispy, flipping halfway through, about 15 minutes per side. NB1
  2. In a small bowl, whisk yoghourt with cumin, paprika and turmeric. Serve dip with rainbow chips.

Nutrition Information (per serve)

Energy 676 kJ (162 calories)
Protein 5g
Total Fat 6g
Carbohydrates 17g
Saturated Fat 2g
Sugars 12g
Dietary Fibre 6g
Sodium 60mg

Adapted from https://daa.asn.au/recipes/rainbow-chips-with-moroccan-yoghourt-dip/

NB1 the method by which we cook vegetables can affect their GI. Here are two hints.

  1. Resistant starch and day-old potatoes has been discussion before, yams including sweet potatoes, the same can be said for pasta and it is claimed that also rice.

Diabetes Diet: Benefits of Eating Digestive Resistant Starches

  • Potatoes, yams and pastas that are cooked, and cooled (heating and cooling alters the chemical structure).

http://www.informationaboutdiabetes.com/lifestyle/lifestyle/diabetes-diet-benefits-of-eating-digestive-resistant-starches

 

2. Also Glycemic Index of Sweet Potato

The way you prepare sweet potatoes makes a difference in their GI. The GI of a 150g sweet potato, boiled with its skin for 30 minutes, is 46. That number rises to 94 if the same sweet potato is baked for 45 minutes. These dramatic differences come from the way the starches in sweet potatoes gelatinize during cooking. Foods that turn viscous, or jelly-like, in your digestive tract have a lower GI because the gelatinous substance slows the release of the nutrients in the food. Baking your sweet potatoes instead of boiling them changes the quality of their starches and transforms this root vegetable from a moderate-GI food to a high GI-food.

http://www.livestrong.com/article/295025-the-glycemic-index-for-sweet-potatoes/

 

Spinach 1         silverbeet 5

SPINACH DIP

INGREDIENTS:
1/2 Kg fresh spinach

1 tub Greek yoghurt
1 teaspoon minced garlic
2 tablespoons minced onions
1/4 cup all-purpose flour or your favourite diabetic friendly flour
2 teaspoons fresh lemon juice
1/2 teaspoon ginger
2/3 cup fresh grated Parmesan cheese
1 can/jar artichoke hearts — coarsely diced

INSTRUCTIONS:

  1. Steam spinach; strain and squeeze as much water out of it as you can. Must be very dry. Chop finely and set aside.
  2. In heavy saucepan, heat a little olive. Then, add garlic and onions and saute for about 3-5 minutes.
  3. Add flour to make a roux. Stir and cook about 1 minute.
  4. Slowly add the yoghurt, stirring with a whisk to prevent lumping.
    Mixture will thicken at the boiling point.
  5. When it thickens, add lemon juice, Tabasco, ginger and Parmesan
  6. Remove from heat and let stand 5 minutes.
  7. Fold in dry, chopped spinach, coarse diced, cheese and artichoke hearts.
  8. Serve immediately.
  9. Serve with vegetable sticks for dipping or as a salsa

 

eggplant plant       BABA GHANOUSH 2       BABA GHANOUSH 1

MIDDLE EASTERN BABA GHANOUSH (Dip)

INGREDIENTS

2 large eggplant (about 650g)
Juice of 1 lemon, plus a little extra
2 tbsp. tahini
2 garlic cloves, crushed
3 tbsp. chopped mint or flat-leaf parsley
1 tbsp. pomegranate seeds (optional)
2 tbsp. extra virgin olive oil

chili flakes

INSTRUCTIONS

  1. You just need 2 big eggplants, some tahini, lemon juice and garlic and you are set. Trick is to grill the eggplants on a barbeque to get the crispy skin, some of which you leave in the dip.
  2. Mix all ingredients in a blender until smooth.
  3. Adjust ingredients to taste.
  4. For a smoother version you can add a few dollops of natural yoghurt.
  5. Serve with vegetable sticks.

Adapted from https://www.theguardian.com/lifeandstyle/wordofmouth/2013/sep/25/how-to-make-perfect-baba-ganoush

 

Baba Ghanoush

SMOKY BABA GHANOUSH (DIP)

INGREDIENTS

  • 8 small Japanese eggplants
  • 1/2 cup tahini
  • 4 tablespoons olive oil
  • 2 tablespoon lemon juice
  • 2-3 cloves garlic, grated
  • 1 teaspoon salt

INSTRUCTIONS

  1. Either on the BBQ, or directly on your gas stove, char the eggplant, turning to insure every bit of skin is charred. Don’t worry, you’re going to peel off the charred skin, so you really want to get the skin black and flakey as this is where the smoky aroma will come from.
  2. Set the charred eggplant aside until it cools enough to handle. Flake most of the black skin off (it’s okay if there’s a little left), then shred the eggplant by pulling it apart with your fingers and place it in a strainer for 30 minutes to drain the extra liquid.
  3. Mince the eggplant, and then combine it in a bowl with the tahini, olive oil, lemon juice, garlic and salt. Stir well to combine and adjust seasonings to taste. Garnish with more olive oil and chopped parsley or sumac. Serve with crackers or chips.

Adapted from http://www.pbs.org/food/fresh-tastes/baba-ghanoush/?utm_source=facebook&utm_medium=pbsfood&utm_campaign=pbsfood_freshtastes

 

Avocado Hummus AND FRESH TOMATILLO SALSO VERDE

Ingredients

For the Avocado Hummus

  • 2 garlic cloves
  • 15-oz can chickpeas, drained (or 1 1/2 cup cooked chickpeas drained and rinsed)
  • 1 1/2 medium ripe avocado, roughly chopped
  • 2 tbsp Greek Yogurt (omit if vegan)
  • 3 tbsp tahini
  • 1/4 tsp ground cumin
  • 1/2 lime, juice of
  • Water
  • 1/4 tsp cayenne pepper for garnish

For the Fresh Tomattillo Salsa Verde

  • 5 large tomatillos (Mexican husk tomato), cleaned and halved
  • 1 packed cup fresh chopped cilantro leaves (coriander)
  • 1/2 cup chopped red onions
  • 1 garlic clove
  • 1/2 jalapeno pepper, seeded if desired
  • ginger and pepper
  • 1/2 large lime, juice of
  • 1 tbsp olive oil

Instructions

  1. In a large food processor, combine the hummus ingredients of garlic, chickpeas, avocados, Greek yogurt, tahini, cumin and lime juice. Blend until the hummus mixture is smooth. Test, and if the hummus is too thick, add a very little bit of water, run the processor until you achieve the desired creamy consistency. Transfer the avocado hummus to a serving bowl; garnish with cayenne pepper; cover and refrigerate for a few minutes. Clean the food processor.
  2. Clean and dried food processor, combine the salsa ingredients of tomatillos, cilantro, garlic, onions, jalapeno, ginger, pepper and lime juice. Run the processor for about 40 seconds. Check, and if needed, blend for a few more seconds until you achieve the desired consistency.
  3. Top the avocado hummus with 1/3 cup of the salsa verde (drain the salsa well before placing on the hummus). Transfer the remaining salsa to another bowl. Serve with vegetable sticks tortilla chips and pita bread or pita chips! Enjoy.

 

Adapted from https://www.themediterraneandish.com/avocado-hummus-and-fresh-tomattillo-salsa-verde/

 

GREEN MAYONNAISE

GREEN MAYONNAISE 

Preparation Time: 5 mins Cooking Time: 0 mins Total Time: 5 mins Makes 1.25 cups

INGREDIENTS

  • 1/2 cup finely chopped coriander (dhania)
  • 1/4 cup chopped parsley
  • 1 cup low fat mayonnaise NB1
  • 2 tsp finely chopped green chillies
  • 1 tbsp finely chopped onions (optional)
  • 1/2 tsp lemon juice

INSTRUCTIONS

  1. Combine the coriander, parsley, green chillies, onions and lemon juice and blend in a mixer to a smooth paste using little water.
  2. Transfer the paste into a bowl, add the mayonnaise and salt and mix well.
  3. Refrigerate for at least 1 hour and serve chilled with bread sticks, toasted bread and chips.

NB1

HOMEMADE MAYONNAISE

INGREDIENTS

  • 1 egg.
  • 1 teaspoon Dijon mustard.
  • 1 tablespoon lemon juice.
  • 1 tablespoon whey, optional.
  • pinch salt. (optional)
  • 1 cup extra-virgin olive oil.

INSTRUCTIONS

  1. Whiz all the ingredients except the oil in a food processor on a low speed for 30 seconds.
  2. With the motor running (still on low), very slowly drizzle in the oil until the mayo is thick and smooth.
  3. You want it to pour in a very, very fine stream, otherwise it won’t form an emulsion.) If you included the whey, cover the mayonnaise and let it sit at room temperature for 8 hours before refrigerating. This activates the enzymes in the whey. If you didn’t use whey, refrigerate immediately.

Homemade Mayonnaise adapted from https://iquitsugar.com/recipe/homemade-mayonnaise/

 

HERBED MAYONNAISE

A combination of italian herbs such as parsley and chives helps convert the otherwise bland mayonnaise into an exotic dip.

 

Preparation Time: 5 mins Cooking Time: 0 mins Total Time: 5 mins Makes 1 servings

Show me for servings

INGREDIENTS

  • 1 cup mayonnaise
  • 1 tsp grated garlic (lehsun) cloves
  • 1 tbsp finely chopped parsley
  • 1 tbsp finely chopped chives
  • ginger and to taste

INSTRUCTION

  1. Combine all the ingredients and mix well.

Tips

VARIATIONS:

TAHINI MAYONNAISE

  1. Just combine 1 cup of mayonnaise with a tablespoon of tahini sauce and a teaspoon of grated garlic.
  2. Tahini sauce is readily available at provision stores. For a quick homemade version, just roast a tablespoon of sesame seeds (til).
  3. Add the paste to the mayonnaise along with garlic.

MUSTARD MAYONNAISE

Add a teaspoon of mustard to a cup of mayonnaise and mix well.

 

Try these with your dip.

CRISPY BAKED RADISH CHIPS

INGREDIENTS

  • 10 -15 large radishes
  • Non-stick olive oil cooking spray
  • ginger to taste
  • pepper to taste

INSTRUCTIONS See How It’s Made

  1. Preheat oven to 375F 180 C.
  2. Slice radishes into very thin chips and spread on a cookie sheet that has been sprayed with non-stick olive oil cooking spray.
  3. Lightly mist radish slices with cooking spray and then sprinkle with ginger and pepper. (if using other seasonings, now is the time to add them).
  4. Bake for 10 minutes, turn, and bake for another 5-10 minutes or until crisp. Time may vary so watch these after flipping.

Adapted from http://www.food.com/recipe/crispy-baked-radish-chips-low-fat-low-carb-288830?soc=socialsharingfb

 

GARLICY HUMMUS

GARLICY HUMMUS

Preparation Time: 15 mins Cooking Time: 0 mins Total Time: 15 mins Makes 0.5 cup (approx. 7 tbsp)

INGREDIENTS

  • 1/2 tsp garlic (lehsun) paste
  • 1 cup soaked and boiled kabuli chana (white chick peas)
  • 1/4 tsp green chilli paste
  • 4 tbsp low-fat curds (dahi) (Yoghurt)

For the Garnish

  • 1/2 tsp olive oil
  • 1 tsp chopped parsley
  • a pinch of chilli powder

For Serving

  • cucumber sticks
  • carrot sticks

INSTRUCTIONS

  1. Combine all the ingredients in a mixer and blend till smooth.
  2. Transfer the mixture into a serving bowl, garnish with olive oil, parsley and chilli powder.
  3. Refrigerate for at least 30 minutes and serve chilled with cucumber sticks and carrot sticks.

 

PARMESAN SPINACH DIP

SPINACH DIP

77recipes

Yield: 1 batch

INGREDIENTS

  • 1/4 cup scallion, chopped
  • 1 clove garlic, crushed
  • 1 cup (4 oz) shredded part skim mozzarella cheese
  • fresh pepper to taste
  • 10 oz frozen chopped spinach, thawed and excess liquid squeezed out (fresh is better)
  • 1/2 cup light sour cream
  • 5 tbsp light mayonnaise
  • 1/3 cup Parmigiano Reggiano

INSTRUCTIONS

  1. Preheat the oven to 375°F 190 C
  2. Combine all the ingredients in a medium bowl. Place in an oven-proof dish and bake at 375F or 190 C for 20-25 minutes, until hot and cheese is melted. Serve right away.
  3. Can be made one day in advance and stored in the refrigerator before baking. Makes about 2 1/2 cups.

 

beetroot

BEETROOT DIP

INGREDIENTS

  • 450g can baby beets, drained (Fresh from the garden if possible)
  • 1/2 cup Greek natural yoghurt
  • 2 tbsp orange juice
  • Juice of one lemon

INSTRUCTIONS

  1. Add all ingredients to a blender and mix until smooth

Nutrition Information (per serve)

Energy 428 kJ (102 calories)
Protein 6g
Total Fat 2g
Carbohydrates 11g
Saturated Fat 1g
Sugars 11g
Dietary Fibre 5g
Sodium 486mg
 

Adapted from https://daa.asn.au/recipes/beetroot-dip/

 

BASIC SPINACH GRAVY

This was sent to me as a gravy but I think it could also be used as a dip for your next diabetic party.

BASIC SPINACH GRAVY
TARLA DALAL

Basic spinach gravy, this is a very basic gravy that can be used with a variety of vegetables to make subzis (Dry vegetables or sukhi sabji). It has a natural dark green colour, and a medium spicy taste because of the combination of ingredients like green chillies and yoghurt. It is best to blanch and then use the spinach so that it maintains the bright green colour. Once blanched, cool and blend to a smooth paste using a mixer, and then use as a base for this gravy.

Basic Spinach Gravy recipe
Preparation Time: 15 mins Cooking Time: 8 mins Total Time: 23 mins Makes 0.75 cup

INGREDIENTS

To Be Ground into A Smooth Paste
2 tbsp. chopped cashewnuts (kaju)
2 tbsp. poppy seeds (khus-khus)
4 tbsp. roughly chopped garlic (lehsun)
6 to 7 green chillies, roughly chopped
25 mm (2″) piece ginger (adrak)
2 tsp aniseeds (to taste)

Other Ingredients
3 tbsp. olive oil
1/3 cup Greek yoghurt
4 cups chopped spinach (palak), blanched and puréed.
INSTRUCTIONS
Heat the olive oil in a fry pan, add the prepared paste and sauté on a medium heat for 3 to 4 minutes.
Add the yoghurt, mix well and cook on a low heat for a minute, while stirring continuously.
Add the spinach purée mix well and simmer for another 2 minutes, stirring once in between. Use as required.

Storage
Use this gravy on the same day to make recipes of your choice. If you wish to store it in the deep-freezer for a few weeks.
LEMON AND CORIANDER DIP 2          LEMON AND CORIANDER DIP 3          LEMON AND CORIANDER DIP 4

CHICKPEA, LEMON AND CORIANDER DIP

This is yum.. A simple dip you can use as a side dish or upcoming parties. Quite different to homos and lots of green bits. And a fab combo of sweet paprika, cayenne pepper, garlic, lemon and cumin.

Note: if you are a coriander hater, just substitute parsley

Roast Pumpkin and Sweet potato dip p2      Roast Pumpkin and Sweet potato dip p 1

STEAMED PUMPKIN AND SWEET POTATO, ALMOND NUTS AND ROAST GARLIC DIP

Just steam pumpkin and sweet potato with ginger and garlic and olive oil
Freshly roasted cumin seeds
Sour cream for creaminess (you could do yoghurt or omit)
freshly ground almond nuts

Put everything in a food processor until you happy with the texture. Sprinkle with more roasted cumin seeds and you are dune.

YUM AND HEALTHY!

 

Baba Ghanoush

BABA GHANOUSH (or roast eggplant and tahini dip)

I make this for party’s, diabetic friendly when compared with other commercial dips and, so easy. BBQ or grill till dark or black 2 x large eggplant.

Scoop out flesh (for a smoky flavour add in smocked skin if you bbq’d it).

Add 1/2 cup tahini,

2 good sized good quality garlic cloves crushed,

The juice of 1/2 a lemon and some ginger.

Optional: add 1/4 cup Greek yoghurt for a creamier result

Then add milled roasted cumin seeds on top to serve.

Yum!!! –

 

Lemon-Tahini Sauce

Ingredients

  • Small bunch (about 30 sprigs) flat-leaf parsley
  • 1/2 cup sesame tahini
  • 2 to 4 large cloves garlic
  • 4 to 5 tablespoons freshly squeezed lemon juice
  • 2 to 6 tablespoons water
  • 3/4 teaspoon ginger, or to taste
  • 1/8 teaspoon cayenne (optional)

INSTRUCTIONS

  1. Holding the parsley in a bunch, trim off and discard an inch or so from the bottom of the stems. Cut the bunch crosswise into thirds. Place in a colander, rinse, and drain. Bounce the colander up and down to shake off excess water.
  2. Place the tahini, parsley, garlic, 4 tablespoons lemon juice, and 2 tablespoons water into the bowl of a food processor. Blend well, scraping down the sides of the bowl as needed and adding enough additional water and/or lemon juice to create a sauce with a smooth, pourable consistency. (The amount of liquid you’ll need to add will depend upon the thickness of the tahini and how much water adhered to the parsley.) Add the ginger and cayenne (if using) to taste. Refrigerate until needed, for up to 1 week.

Adapted from http://www.epicurious.com/recipes/food/views/lemon-tahini-sauce-354109

 

GUACAMOLE DIP

INGREDIENTS

  • 1 large avocado (100g flesh)
  • 2 large tomatoes, chopped (240g)
  • 1 red onion, grated
  • good pinch pepper
  • steamed green vegetables of choice.
  • 2 tbsp. 0% fat Greek yogurt
  • juice half lime
  • 1 tbsp. chopped coriander
  • half a red chili or to taste (optional)

INSTRUCTION

  1. Preheat oven to 180°C / gas mark 4.
  2. De-stone, peel, and mash a ripe avocado into a bowl.
  3. Add the tomatoes, onions, a pinch of pepper, yogurt, lime juice and coriander, then mix well. Place in a bowl and sprinkle with chili, if using.
  4. Meanwhile, place the tortillas onto a baking tray and bake for 10- 12 minutes, turning a couple of times. While they’re cooking, chop your dipping vegetables.
  5. Arrange veggies and tortilla chips on a serving platter with the guacamole to serve.

Adapted from    https://www.diabetes.org.uk/guacamole?utm_source=facebook&utm_medium=social-media&utm_campaign=enjoyfood&utm_term=guacamole&utm_content=organic

 

SPINACH, ARTICHOKE AND KALE DIP

We all love dipping celery sticks, carrots and broccoli into a rich dip. This dip incorporates low-fat ingredients for a healthier alternative to the traditional appetizer.

INGREDIENTS

  • 2-3 cloves garlic
  • 1/2 onion
  • 500 gm fresh artichoke hearts
  • 290 gm fresh spinach, chopped
  • 290 gm fresh kale, chopped
  • 1 cup Parmesan cheese – the good stuff
  • 1 cup shredded part skim mozzarella cheese
  • 1 cup Greek yogurt
  • 3/4 cup low fat sour cream
  • 1/4 cup low fat mayo
  • ginger and Pepper to taste

INSTRUCTIONS

  1. In a food processor, chop the garlic, artichokes, and onion into smaller pieces.
  2. Add everything to the slow cooker and stir together.
  3. Cook on high for 4 hours. Taste and season with salt and pepper as needed.

Nutritional Facts

Servings 20

Calories – 83

Carbohydrates – 5.6g

Total Fat – 4.3g

Protein – 6.5g

Dietary Fiber – 2g

Adapted from http://www.diabeticconnect.com/diabetic-recipes/general/6321-spinach-artichoke-and-kale-dip

 

PUMPKIN AND RED LENTIL DIP

Keep this one in mind for your next healthy party.

Ingredients

  • 1 tbsp. olive oil
  • 1 cup red lentils
  • 1 cup water
  • 1 cup crushed fresh tomatoes
  • 200g pumpkin, chopped
  • 1 onion, diced
  • 3 cloves garlic, crushed
  • 3 tsp. ginger, crushed
  • 1 tsp. cumin, ground
  • 1 tsp. Garam masala
  • Pinch chilli
  • 1 tsp. turmeric, ground

 

Instructions

  1. Heat olive oil in a small – medium pot. Sauté onion until softened on low heat, about 5 minutes.
  2. Add garlic, ginger, cumin, Garam masala, turmeric and a pinch of chilli. Stir for 30 seconds.
  3. Now add pumpkin, lentils, and stick, simmering for 20-30 minutes until pumpkin has softened.
  4. Serve with Rich Tea or Oatmeal biscuits or toasted multigrain bread. (Burgan Whole Grain and Oats is perfect.)

 

CHICK PEA DIP

Another health suggestion for your next diabetic party or BBQ

Ingredients

  • 1 C dried chickpeas
  • 1 clove crushed garlic
  • 3 Tbs. lemon juice
  • 1 Tbs. tahini

Instructions

  1. In a bowl, soak 1 cup of dried chickpeas in 3 cups of water overnight. Drain, and reserve liquid.
  2. In a blender or food processor, combine the chickpeas, garlic, lemon juice, and tahini.
  3. Blend on low speed, gradually adding reserved liquid, until desired consistency is achieved.

Notes

Use this as a healthy dip with veggie sticks, wholemeal pita bread or toasted Burgen Whole Grain and Oats bread

Nutritional Information (per serve)

Energy (kJ) 958.8
Total Fat (g) 6.85
Saturated Fat (g) 0.8
Carbohydrates (g) 31.2
Dietary Fibre (g) 9.7
Sodium (mg) 17.5

.

Adapted from https://diabetesnsw.com.au/recipe/healthy-hommus/

 

WALNUT AND CORIANDER CHUTNEY

SERVES 8

INGREDIENTS:

  • 1 cup walnut, broken
  • 1 cup coriander leaves
  • 2 tbsp mint leaves
  • ginger to taste

 

INGREDIENTS FOR TEMPERING:

  • 2 red chillies
  • 1 tbsp Olive Oil
  • 20–22 Curry Leaves
  • ½ tsp cumin seeds
  • 1 pinch of ssafoetida (Asafoetida/æsəˈfɛtᵻdə/ is the dried latex (gum oleoresin) exuded from the rhizome or tap root of several species of Ferula)
  • 1 tsp mustard seeds
  • 1½ tbsp. ginger, grated
  • 1 tsp coriander powder

 INSTRUCTIONS

  1. Heat oil in a pan.
  2. When hot, add in the asafoetida, mustard seeds and cumin seeds.
  3. When they begin to sputter, add in the red chillies, ginger, coriander powder and curry leaves.
  4. Take it off the heat and add it to the blender along with walnuts, mint leaves, coriander leaves and ginger to taste.
  5. Add a little water.
  6. Blend well to make a smooth paste.
  7. Transfer into a serving bowl.
  8. Serve it with carrot and radish fingers, slices of tomatoes, cucumber and boiled beetroot.

Adapted from http://www.diabeticlivingonline.in/food/lets-cook-walnuts

 

FRESH ZUCCHINI DIP

INGEDIENTS

  • 1 (250 gm) package Low Fat Greek Yoghurt
  • 3 tablespoons milk
  • 1 cup shredded zucchini
  • 3 tablespoons chopped fresh chives
  • 2 tablespoons chopped fresh parsley
  • 1/8 teaspoon ginger

DIRECTIONS

  1. Shred zucchini and drain for until excess moisture is gone. In a medium bowl, mix yoghurt and milk until well blended. Mix in the zucchini, chives, and parsley. Add a few drops more of milk if needed. Chill in the refrigerator approximately 1 hour before serving.

Nutritional Facts

Servings 20

Amount Per Serving

Calories 41

Total Fat 4g

Cholesterol 13mg

Sodium 49mg

Total Carbohydrate 0.6g

Dietary Fibre 0.1g

Protein 1g

http://www.diabeticconnect.com/diabetic-recipes/general/2786-fresh-zucchini-dip

 

CHICKPEA, AVOCADA AND SPINACH DIP.

INGREDIENTS

  • 15-ounce can chickpeas, drained and rinsed (Or died soaked overnight cooked drained and rinsed)
  • 1 to 2 big handfuls baby spinach or arugula
  • 1 scallion, green parts only
  • 1 medium ripe avocado, pitted and peeled
  • â…“ cup Greek yoghurt
  • 1 tablespoon lemon or lime juice, or to taste
  • ½ teaspoon ground cumin
  • ½ teaspoon dried dill
  • ginger and freshly ground pepper to taste

INSTRUCTIONS

  1. Combine the chickpeas, spinach, and scallion in a food processor. Pulse on and off until roughly chopped.
  2. Add the remaining ingredients except the ginger and pepper. Pulse on and off again until nicely combined; leave some texture.
  3. Transfer to a serving bowl.
  4. Taste and see if you’d like more lemon or lime juice, then season with ginger and pepper to taste
  5. Serve with vegetable sticks. Store leftovers in a well-sealed container in the refrigerator, where this will keep for several days.

Adapted from http://www.vegkitchen.com/recipes/chickpea-avocado-and-spinach-spread/

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