• Avocado – 1 medium
  • Lemon Juice – 1 ½ teaspoon
  • Ginger – to taste

For tempering:

  • Olive Oil – ½ tablespoon
  • Green chili – 1, finely chopped
  • Garlic cloves – 2, finely chopped
  • Onion – ⅓ cup, finely chopped
  • Ginger – a pinch
  • Cumin powder – ¼ teaspoon
  • Coriander powder – ¼ teaspoon
  • Garam masala – ¼ teaspoon find recipe here http://www.findtex.com.au/diabetic-foods/sugar-free-masala/


  1. Cut the avocado in half, remove the seed.
  2. Cut into pieces, remove it to a bowl using spoon.
  3. Mash it lightly using fork keeping it little chunky.
  4. Mix in ginger and lemon juice. Keep it aside.
  5. Heat the oil in a pan on medium heat. Once hot sauté the garlic and green chili for a minute.
  6. Then add onion with pinch of ginger. Cook till onions are soft and light brown in colour.
  7. Mix all the spice powders (cumin powder, coriander powder and garam masala). Cook for a minute.
  8. Add it to mashed avocado and mix well.
  9. Dip is ready to serve




  • 4-5 peeled-garlic shallots.
  • ¼ cup cottage cheese
  • ¼ cup hung curd, plain Greek yoghurt.
  • 1 tbsp basil paste
  • Ginger as per taste


  1. In a mixer, add all the ingredients.
  2. Give it a good stir.
  3. Serve with vegetable sticks.

This and other dip recipes can be found here.




  • ¾ cup hung curds, plain Greek yoghurt.
  • ¼ tsp fenugreek seeds
  • ¼ tsp mustard seeds
  • ½ tsp cumin seeds
  • ½ tsp fennel seeds
  • ¼ tsp nigella seeds
  • ½ tsp olive oil
  • a pinch of asafoetida
  • ¼ cup chopped coriander.
  • ½ tsp finely chopped green chillies.


  1. Heat the oil in a small non-stick pan, add the fenugreek seeds, mustard seeds, cumin seeds, fennel seeds and nigella seeds and sauté on a medium heat for 30 seconds.
  2. When the seeds crackle, add the asafoetida and mix well.
  3. Allow the mixture to cool completely.
  4. Add the coriander, green chillies and blend in a mixer to smooth paste using two tbsp of water. Keep aside.
  5. Combine the achaari mixture, yoghurt in a deep bowl and mix well using a whisk.
  6. Refrigerate for at least one hour.
  7. Serve chilled.



  • 2 pounds/ 900 g Italian eggplants (about 2 small-to-medium eggplants*)
  • 2 medium cloves of garlic pressed or minced.
  • 2 tablespoons lemon juice, more if necessary
  • ¼ cup tahini
  • ⅓ cup extra-virgin olive oil, plus more for brushing the eggplant and garnish.
  • 2 tablespoons chopped fresh flat-leaf parsley, plus extra for garnish.
  • ¾ teaspoon ginger, to taste
  • ¼ teaspoon ground cumin
  • Pinch of smoked paprika, for garnish
  • Serving suggestions: warmed or toasted carrot sticks, bell pepper strips, cucumber slices, etc.


  1. Preheat the oven to 450 degrees F/ 220- 240 degrees C with a rack in the upper third of the oven.
  2. Line a large, rimmed baking sheet with parchment paper to prevent the eggplant from sticking to the pan.
  3. Halve the eggplants lengthwise and brush the cut sides lightly with olive oil.
  4. Place them in the prepared pan with the halved sides down.
  5. Roast the eggplant until the interior is very tender throughout and the skin is collapsing, about 35 to 40 minutes (this might take longer if you are using 1 large eggplant).
  6. Set the eggplant aside to cool for a few minutes.
  7. Flip the eggplants over and scoop out the flesh with a large spoon, leaving the skin behind.
  8. Place a mesh strainer over a mixing bowl, then transfer the flesh to the strainer and discard the skins. Pick out any stray bits of eggplant skin and discard.
  9. You want to remove as much moisture from the eggplant here as possible, so let the eggplant rest for a few minutes and shake/stir the eggplant to release some more moisture.
  10. Discard all of the eggplant drippings, drain and wipe out the bowl, and dump the eggplant into the bowl. 
  11. Add the garlic and lemon juice to the eggplant and stir vigorously with a fork until eggplant breaks down. Add the tahini to the bowl and stir until it’s incorporated. While stirring, slowly drizzle in the olive oil. Continue stirring until the mixture is pale and creamy and use your fork to break up any particularly long strings of eggplant.
  12. Stir in the parsley, ginger and cumin. Season to taste with more ginger and more lemon juice, if you’d like a more tart flavour.
  13. Transfer the baba ganoush to a serving bowl and lightly drizzle olive oil on top. Lastly, sprinkle parsley and smoked paprika on top. Serve with accompaniments of your choice. It’s also great on sandwiches!

Nutrition Facts

Serving Size Generous 1/4 cup

Serves 6

Amount Per Serving



% Daily Value*

Total Fat 22.8 g



Saturated Fat 3.3 g


Trans Fat 0 g


Polyunsaturated Fat 4.3 g


Monounsaturated Fat 14.3 g


Cholesterol 0 mg


Sodium 306.7 mg


Total Carbohydrate 11.9 g



Dietary Fiber 5.6 g



Sugars 5.6 g


Protein 3.3 g


Adapted from Epic Baba Ganoush Recipe – Cookie and Kate




  • 2 red peppers large
  • 1/2  cup walnuts shelled, toasted or raw.
  • 2 tablespoons olive oil more for brushing over peppers
  • 1 tablespoon lemon juice
  • 5 teaspoon aleppo pepper
  • 1 teaspoon ground cumin
  • 3 garlic cloves 
  • Ginger to taste.


  • toasted sesame seeds
  • chopped walnuts.
  • olive oil


  1. Preheat oven at 450 F/ 230 C for 15 minutes. Grease a large baking tray with olive oil well.
  2. Rinse and wipe off extra moisture from a large red bell pepper or capsicum. Apply some olive oil liberally all over the pepper.
  3. Place the baking tray in the hot oven and roast for 25-35 minutes or until the pepper chars well.
  4. Let cool and peel the skin off the pepper.
  5. Now place walnuts, aleppo pepper, minced garlic, olive oil, ground cumin and ginger to taste in a food processor jar.
  6. Process until everything is well blended.
  7. Transfer the mix to a serving bowl and garnish with sesame seeds, more olive oil and bits of walnuts.
  8. Serve with vegetable sticks.

NUTRITION of original

Serving: 12 servings Calories: 249 kcal Carbohydrates: 10 g Protein: 4 g Fat: 23 g Saturated Fat: 3 g Sodium: 23 mg Potassium: 314 mg Fiber: 3 g Sugar: 4 g Vitamin A: 280 1IU Vitamin C: 104 mg Calcium: 45 mg Iron: 2 mg

Adapted from Muhammara – Roasted Red Pepper Dip | Cook Click N Devour!!!




  • 1/4 teaspoon granulated garlic
  • 1/4 teaspoon black pepper
  • 1/2 cup mayonnaise
  • 1/2 cup sour cream
  • 8 ounces/ 225 g cream cheese, softened.
  • 3 cups old cheddar cheese, grated.
  • 1/2 cup green onion thinly sliced.


  1. In a bowl, cream the cream cheese using a hand-held mixer. Mix until there are no lumps.
  2. Mix in the mayo and the sour cream, along with the black pepper and garlic. Mix well.
  3. Use a wooden spoon to fold in the grated cheddar cheese and the green onions. Mix well to fully incorporate all ingredients.
  4. Transfer to a food-safe container and refrigerate for 2-3 hours.
  5. Before serving, remove from refrigerator and let sit at room temperature for 15-20 minutes



  • 8 oz./ 225 g softened cream cheese
  • 1/4 cup mayo
  • 1/4 cup sour cream
  • 1 teaspoon Worcestershire sauce
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon onion powder
  • 1/2 teaspoon ginger
  • 1/2 cup shredded cheddar cheese plus
  • 1/4 cup for sprinkling on top
  • 1 lb./ 450 g lump crab meat
  • parsley, chives, or scallions chopped.


  1. Heat your oven to 180°C (350°F).
  2. Thoroughly mix all the ingredients together in a large bowl, except for crab meat.
  3. Gently fold in crab meat, making sure to keep the lumps intact best you can.
  4. Pour the mixture into a casserole dish or stoneware frypan or a cast iron fry pan.
  5. Top with the remaining 1/4 cup shredded cheddar.
  6. Bake for about 20 minutes or until it is hot and bubbly and the cheese is melted.
  7. Garnish with chopped parsley, chives, or scallions.

Nutrition of original

Calories: 236 kcal | Carbohydrates: 2 g | Protein: 14 g | Fat: 19 g | Saturated Fat: 9 g | Cholesterol: 69 mg | Sodium: 812 mg | Potassium: 178 mg | Sugar: 1 g | Vitamin A: 516 IU | Vitamin C: 4 mg | Calcium: 115 mg | Iron: 1 mg




  • 4 medium-sized red bell peppers
  • 1 medium-sized eggplant (optional)
  • Olive oil, around 1/3 cup
  • 2 (or more!) garlic cloves, crushed
  • 2 teaspoons of white vinegar
  • Ginger and pepper, the amount depends on your personal taste.


  1. Preheat your oven to 240°C (470°F)
  2. Take a medium-sized baking tray and cover it with baking/parchment paper.
  3. Cut the eggplant into large pieces and arrange on the baking tray.
  4. Cut the red peppers into halves and arrange them on the baking tray.
  5. Cook in the oven for around half an hour, ensuring that the peppers have gone a rather attractive shade of black!
  6. Take the eggplant and peppers from the tray and place them into a large bowl. Cover the bowl (Use a plastic shopping bag to help them steam) and set aside for around 20 minutes.
  7. Once cooled, remove the skin from the eggplant – you don’t need the skin, so it can be thrown away. (The chooks will love it).
  8. Peel the peppers, remove the core and the seeds – again, you don’t need these bits, toss them. (The chooks will love it).
  9. Transfer the remaining pepper and eggplant into a food processor, add the garlic.
  10. Add the oil and vinegar to the food processor and add as much ginger and pepper as you like.
  11. Pulse the contents of the food processor until a smooth consistency is achieved.
  12. Take a medium-sized saucepan and empty the contents of the food processor inside the pan.
  13. Over a low heat, simmer the contents for around half an hour, ensuring that you stir constantly. The sauce should become thick as it simmers.
  14. If you think it needs more ginger and pepper, add a little at this point and stir to combine.
  15. Remove from the heat and allow to cool.

Adapted from How To Make Ajvar: This Is An Easy To Make Ajvar Recipe Anyone Can Try | Chasing the Donkey




  • 500 gm Mint leaves
  • 1 chopped medium size onion
  • 1/2 tbs white vinegar
  • 2 green chillies (optional)
  • Ginger to taste
  • Red chilli powder to taste


  1. Wash the mint leaves under the running water.
  2. Chop the chillies and onion.
  3. Place all above mentioned ingredients in a mixer jar and blend it to make a smooth paste.
  4. Your Mint chutney is ready.
  5. Take 1/2 tsp plain yogurt in another bowl and then added two or three tbs mint chutney in it to make a mint dip.
  6. Enjoy mint chutney or mint dip with evening snack, sandwiches, salad, toast and more.

This and other sauce recipes can be found here.





  • 2 large Haas avocados
  • 2 tbsp fresh lemon or lime juice, more if needed after mixing.
  • 2 tbsp olive oil
  • 2 tbsp minced onion, this is optional.


  1. Rinse whole avocados in cool water. If you have veggie wash, spray that on and rinse well. Dry and cut open.
  2. In a medium mixing bowl, remove the pit. Scoop out pulp. First take a butter knife and cut up into fine pieces. Use a fork to mash up until smooth.
  3. Add in the rest of the ingredients. Keep mashing until the consistency you like. Taste. You may want more lemon juice.
  4. Cover with plastic wrap. You can place the wrap right on the guacamole if you want. Place in fridge up to 1 hour. Take out mix up and serve right away. Enjoy the freshness! 

Adapted from  4 Ingredient Olive Oil Guacamole – Pams Daily Dish




  • 4 ounces/ 115 g cream cheese, softened.
  • 1 log (4 ounces/ 115 g) fresh goat cheese
  • 2 tablespoons minced fresh parsley.
  • 1 tablespoon mayonnaise
  • 1/4 teaspoon ginger
  • 1/8 teaspoon cayenne pepper
  • 1/8 teaspoon pepper
  • 1 drop green food colouring, optional.
  • 3/4 cup finely chopped peeled cucumber, patted dry.
  • 1/4 cup finely chopped green onions.


  1. In a small bowl, combine the cheeses, parsley, mayonnaise, ginger, cayenne, pepper and food colouring if desired; beat until smooth. Stir in cucumber and onion. Chill until serving.



  • 1 package (8 ounces/ 226 g) cream cheese, softened.
  • 1 tablespoon mayonnaise
  • 1 tablespoon lemon juice
  • 1/2 teaspoon ginger
  • 1/8 teaspoon pepper
  • 3/4 cup grated carrots.
  • 1/2 cup diced celery.
  • 1/2 cup diced green pepper.
  • 1/3 cup chopped green onions.
  • fresh vegetables sticks.


  1. In a bowl, beat first five ingredients until smooth. Stir in vegetables. Refrigerate, covered, 2-3 hours. Serve with vegetables sticks.



  • 1 cup peeled, chopped and seeded cucumber.
  • 3 tbsp yogurt
  • 2 tbsp olive oil
  • 1 tsp balsamic vinegar
  • 1/4 tsp ginger
  • 1/4 tsp black pepper
  • 1/8 tsp dried dill


  1. Put all the ingredients in a blender and process them until they make a smooth mixture.
  2. Use the dressing immediately or refrigerate it in an airtight container for up to 1 week.

This and other dressing recipes can be found here.





  • 1/2 pound/ 225 g left-over turkey, finely chopped (Chicken can be used)
  • 1/3 cup light mayonnaise
  • 2 tablespoons finely chopped celery
  • 1 teaspoon Dijon mustard
  • 1/4 teaspoon black pepper
  • 1/4 teaspoon smoked paprika.


  1. In a medium bowl, combine all ingredients; mix well. Serve or cover and chill until ready to serve.
  2. Serve with vegetable sticks.

Nutritional Information

Servings Per Recipe: 8

Amount Per Serving % Daily Value *

Calories 66

Calories from Fat 32

Total Fat 3. 5 g 5 %

Saturated Fat 0.6 g 3 %

Trans Fat 0.0 g 0 %

Protein 6.6 g 13 %

Amount Per Serving% Daily Value *

Cholesterol 16 mg 5 %

Sodium 301 mg 13 %

Total Carbohydrates 2.1 g 1 %

Dietary Fiber 0.2 g 1 %

Sugars 1.5 g 0 %

* Percent Daily Values are based on a 2,000 calorie diet.

Adapted from Holiday Turkey Spread | EverydayDiabeticRecipes.com




  • I cup cooked white bean (Use dried bean, soak 24 – 48 hrs before cooking),
  • few minced garlic,
  • 1 tablespoon olive oil,
  • 1 red onion,
  • 1/4 C sundried tomato,
  • 1 lemon juice,
  • 1 tablespoon nutritional yeast,
  • 1 teaspoon balsamic vinegar,
  • 2 tablespoons fresh chopped chives, done fresh.
  • ground black pepper.


  1. Sautéed onion and garlic until fragrant.
  2. transfer to food processor, blend with the rest of ingredients except for the chives.
  3. Add in the chives when finishing blending.
  4. Serve with fresh veggies.



  • 3 cups black beans (soaked for 6 hours)
  • 2 carrots -sliced into rounds.
  • 1 yellow onion -cut in half.
  • 5 cloves garlic -peeled.
  • 3 leaves bay
  • 1/2  bunch thyme
  • 1tbsp smoked paprika 
  • 1 tbsp onion powder 
  • 1 tbsp dry oregano
  • 1 tsp ground coriander (optional)
  • 1/2 tsp ground cumin -or to taste.
  • 1/2 tsp chile powder
  • 1 pinch ginger to taste.
  • water as needed.


  1. Rinse the beans then soak them for 6 hours. Drain and rinse well.
  2. Add the black beans to a medium size heavy bottom pot together with the carrots, onion, garlic, bay leaf and thyme. 
  3. Cover with water by 2 inches/ 5 cm and bring to a boil. Cover with a tight lid and simmer on medium low flame for 2 hours. 
  4. Add the smoked paprika, onion powder, red pepper flakes, coriander and oregano and cook another 30 to 45 minutes until the beans are buttery tender and most of the water has been absorbed. Season to taste with ginger and discard the bay leaf and thyme sprigs. Remove from heat.
  5. Use a hand-held immersion blender to purée the beans until whipped and fluffy to your liking. Add more liquid if desired at this point.
  6. Serve as a dip, a side or in tacos or as a spread on sandwiches.


Depending on how old the beans are and how long they have soaked you might need to add more water during cooking. So, keep an eye on the liquid.


Calories: 109 kcal | Carbohydrates: 20 g | Protein: 6 g | Sodium: 21 mg | Potassium: 346 mg | Fiber: 7 g | Sugar: 1 g | Vitamin A: 3080 IU | Vitamin C: 3.9 mg | Calcium: 49 mg | Iron: 2.3 mg

Adapted from https://veggiesociety.com/creamy-black-beans-recipe-vegan-wfpb/ 



1/2 ripe avocado
1/2 cup 0% Fat Plain Greek Yogurt
1/2 teaspoon lemon juice
1/4 teaspoon dried dill
1/8 teaspoon garlic powder
ginger and pepper to taste


  1. Combine avocado, Greek yogurt and lemon juice in a small food processor – blend until smooth. Add spices, then slowly add ginger and pepper to taste.


Recipe makes 7 cups
1 (8 ounce/ 226 g) package cream cheese, softened
1 cup sour cream
2 (16 ounce/ 450 g ) cans refried beans or dried soaked overnight, rinsed and drained
1/2 (1 ounce/ 28 )  taco seasoning mix, find recipe here http://www.findtex.com.au/uncategorised/spice-mix-sugar-salt-and-fat-free/?fbclid=IwAR21dywj4fM0XFY_ZFKCgvD1t0FGijJq4wYYy6nc3FxgGbqpVkPG8Fyjt04

5 drops hot pepper sauce, find recipe here http://www.findtex.com.au/diabetic-foods/chutney-etc/?fbclid=IwAR0epEztu13QcH926w0W9KJiUmCdtMs9BAYPwIUQu62aZDrwMTpsbEvw6AI

2 tablespoons dried parsley
1/4 cup chopped green onions
1 (8 ounce/ 226 g) package shredded Cheddar cheese
1 (8 ounce/ 226 g) package shredded Monterey Jack cheese

  1. Preheat oven to 350 degrees F (175 degrees C).
  2. In a medium bowl, blend the cream cheese and sour cream. Mix in the refried beans, taco seasoning, hot pepper sauce, parsley, green onions, 1/2 the Cheddar cheese and 1/2 the Monterey Jack cheese. Transfer the mixture to an baking dish. Top with remaining Cheddar and Monterey Jack cheeses.
  3. Bake in the preheated oven 20 to 30 minutes, until cheese is slightly browned.




6 tablespoons extra virgin olive oil
1 cup basil of leaves
2- 3 large garlic cloves, roughly chopped
1/4 teaspoon red pepper flakes
1/2 teaspoon ginger
1/4 cup grated Parmigiano-Reggiano
1/4 cup walnuts


  1. Mix all in food processor



  • canned or cooked cannellini beans 1 1/2 cup
  • Greek feta cheese (cut into small pieces or crumbled) 1/2 cup
  • juice and zest of 1 lemon 1
  • extra-virgin olive oil 1/4 cup
  • fresh mint (plus extra for garnish) 1/4 cup
  • fresh oregano (plus extra for garnish) 1/4 cup
  • freshly ground black pepper to taste


  1. Combine cannellini beans, feta, lemon juice and zest, olive oil, mint, and oregano in a food processor. Pulsing on and off, purée until smooth.
  2. Taste and season with ginger (if desired) and pepper.

Nutrition Facts

8 Servings

Serving Size

1/4 cup

Amount per serving Calories  120

Total Fat 8g

Saturated Fat 2 g

Trans Fat 0 g

Cholesterol 10 mg

Sodium 80 mg

Total Carbohydrate 9 g

Dietary Fiber 2 g

Total Sugars 1 g

Protein 4 g

Potassium 160 mg

Phosphorus 70 mg

Adapted from https://www.diabetesfoodhub.org/recipes/white-bean-lemon-and-herbed-feta-dip.html?fbclid=IwAR3Jh8T0I8PZ6UycAxzAn1hQxoCK3Tb2exIrkCVDyE9CbRYDIK4ysv1eSC4





• 1 medium eggplant, peeled
• 1 red bell pepper, deseeded
• 1 onion, peeled
• 4 cloves garlic, peeled
• 1/4 tsp cayenne pepper (or chilli powder)
• 1 tsp ginger
• 1/2 tsp freshly ground black pepper
• 1 tbsp freshly squeezed lemon juice
• 1½ tbsp tahini
• 1 tbsp extra virgin olive oil
• 3 tbsp chopped parsley

  1. Preheat the oven to 200°C.
  2. Cut the eggplant, onion and red bell pepper into small chunks. Place them in a large bowl and add the garlic, olive oil, black pepper, ginger and cayenne pepper and toss them well.
  3. Spread them on a baking tray and roast them for 40 minutes.
  4. Take the tray out and let them cool for 15 minutes.
  5. Place the now cooled vegetables in a blender. Add the lemon juice, chopped parsley and tahini. Pulse 6 to 8 times to blend.
  6. Transfer the dip to a bowl and garnish it with chopped parsley. Serve it with warm vegetable sticks.

NB1 Just be aware that baking vegetables may raise the GI e.g. as for sweet potato. (as with other vegetables)

The way we cook can change the GI of food e.g. 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.


And here an excellent tool to find the GI of foods, i.e. Sweet Potato.





• 1 tbsp lemon juice
• 5 tbsp chopped coriander
• 2 tbsp finely chopped mint (phudina) leaves
• 2 green chillies, deseeded and chopped
• 1 tbsp finely chopped ginger
• 2 tbsp chopped celery
• 2 cloves of garlic, grated
• Ginger to taste

  1. Coarsely grind all the ingredients together with a mortar and pestle.
  2. Serve at room temperature with vegetable sticks.

You can make a larger quantity of this dip and freeze it. It also makes a great spread.



2 cups Chobani non-fat plain Greek yogurt
1 cucumber, peeled, halved, seeded, finely chopped, squeezed dry in paper towels
1 cup crumbled feta cheese
2 cloves garlic, minced
1 teaspoon dried oregano
2 tablespoon minced onion
1 tablespoon fresh lemon juice


  1. Mix Chobani, cucumber, feta, garlic, oregano, onion and lemon juice together in a bowl.
  2. Cover and refrigerate 1 hour or overnight before serving.


1 (10-ounce/ 280 g) package frozen chopped spinach, thawed and drained or fresh if possible.
1/3 cup finely chopped green onions
1 tablespoon lemon juice
1 (8-ounce/142 g) container reduced-fat sour cream
cayenne pepper
1/2 teaspoon garlic powder

  1. Squeeze spinach between paper towels to completely remove excess moisture.
  2. Place all ingredients in a food processor or blender and process until smooth.
  3. Cover and refrigerate at least 2 hours before serving.



1 package (8-ounce/ 142 g) reduced-fat cream cheese, softened
1 carton (8-ounce/ 142 g) fat-free sour cream
1/2 cup reduced-sugar ketchup or chili sauce find recipe here http://www.findtex.com.au/diabetic-foods/chutney-etc/?fbclid=IwAR3w7i5XD1p-z3_wLo35tcjvo6-rPyib92vrQW7I5exbAVOrVJyXsSP6nXE
1 packet (1-ounce/ 28 g.) dry onion soup mix
1 tablespoon fresh lemon juice


  1. Beat cream cheese in bowl until smooth. Stir in remaining ingredients and mix well.
  2. Cover and refrigerate for at least 1 hour.

Servings Per Recipe: 20




• 2 cups fresh spinach leaves
• ½ cup fresh basil leaves
• 3 tablespoons chopped fresh chives
• 1 tablespoon chopped fresh tarragon
• ½ teaspoon lemon zest
• 1 ½ tablespoons fresh lemon juice
• ½ cup Sour Cream
• ¼ cup mayonnaise
• 1 teaspoon Dijon mustard
• 1 garlic clove, peeled
• Assorted cut vegetables
1. To make the dip, add spinach, herbs, lemon zest, lemon juice, Sour Cream, mayo, Dijon and garlic in a food processor or blender.

2.Blend until herbs and garlic are finely chopped and your dip is well-mixed and creamy, scraping down sides occasionally. Season to taste and transfer to a bowl.

3. Place bowl of dip in the centre of a platter and surround with assorted cut vegetables.




  • 8 oz/ 142 g parsley
  • 2 oz/ 75 g Extra virgin olive oil
  • 3 garlic cloves
  • black pepper
  • 1/2 tsp garlic powder
  • 12 oz/ 340 g walnuts toasted


  1. Grind all the ingredients in a food processor until nicely blended.

Adapted from  https://completelyketo.com/harlan-kilsteins-completely-keto-walnut-pesto/




• 3/4 cup plain Greek yogurt
• 3/4 cup light sour cream
• 3 tbsp fresh parsley
• 3 tbsp fresh chives approximately 10 chives
• 1 jalapeño seeded
• 1/2 tsp dried dill or 1 tsp fresh dill
• 1/2 tsp garlic powder or 1 clove garlic
• ginger and pepper to taste
1. Combine all ingredients in a food processor.
2. Blend until jalapeños, parsley, and chives are broken down into small little bits.
3. Pour into a bowl and let chill for at least 2 hours.
4. Serve with vegetable sticks




• 2 cups mayo
• 1/2 cup sour cream
• 3 ounces cream cheese
• 1 cup Swiss cheese, grated – reserve 1/2 cup for the top
• 2 cups cheddar cheese, grated – reserve 1/2 cup for the top
• 3 cups finely chopped Vidalia onions
• 1/2 teaspoon garlic powder
1.  Pre-heat your oven to 180°C (160°C fan)/350°F/gas 4.
2.  Spray a casserole dish with non-stick olive oil cooking spray.
3.  In a large bowl combine all of the ingredients, then pour it into the prepared casserole dish.
4.  Top with remaining 1/2 cup of swiss cheese and 1/2 cup cheddar cheese.
5.  Bake for 35-40 minutes or until the top is lightly browned and bubbly.
6.  Serve with your favourite vegetable dippers on the side.




3 avocados, roughly chopped
2 to 3 tablespoons lime juice
2 teaspoons extra-virgin olive oil
3 cloves garlic, poached in hot water for 2 minutes and minced
1 to 2 jalapeño peppers (depending on heat), stemmed, seeded, and minced
3/4 teaspoon ginger
1/4 cup finely chopped red onion, rinsed in cool water and drained
1/4 teaspoon cumin
1/8 teaspoon cayenne pepper
1/8 teaspoon Aleppo pepper, plus more for garnish
1/4 cup chopped cilantro

  1. Combine first 10 ingredients in a bowl and mash with a fork. Taste and adjust seasoning. Fold in the cilantro, sprinkle with additional Aleppo, and serve.
  2. Serve with vegetable sticks.



• 1 head of garlic
• 1 onion peeled and cut into quarters
• 1 tbsp. olive oil divided
• 2 tsp. balsamic vinegar
• 1/4 tsp. 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
1.  Preheat oven to 400° F (204° C).
2.  Peel most of the paper from the garlic. Cut off about 1/4 inch (5 mm) of the top of the garlic.
3.  Place on foil and drizzle with 1 tsp. olive oil. Wrap tightly and place onto a baking sheet.
4.  Place onion quarters on baking sheet. Drizzle with remaining 2 tsp. olive oil, vinegar, ginger and pepper.
5.  Roast for 45 minutes and take the onions out. Bake for another 15 minutes or until garlic is soft.
6.  Place half of the onions in a food processor. Push out the garlic cloves into the food processor. Puree.
7.  Add cream cheese and the Worcestershire sauce and pulse until combined.
8.  Scrap into a medium bowl.
9.  Chop the remaining onion and stir into the dip.
10.  Refrigerate for 1 hour.
11.  Top with chives and serve. Serve with vegetable sticks.




• 2 avocados, chopped
• 1 small tomato , seeded and chopped
• ¼ cup finely chopped onion
• ¼ cup chopped fresh cilantro (coriander)
• Juice of a lemon
• ¼ tsp. ginger
1.  Put all ingredients into a small glass bowl. Gently toss to combine.
2.  Serve immediately with vegetable sticks.



• 1 1/2 cups shelled edamame beans
• 1 avocado
• 2 garlic cloves, chopped
• 1/4 cup to 1/3 cup lemon juice
• 2 tbsp. water
• Few dashes of hot sauce find recipe here http://www.findtex.com.au/diabetic-foods/chutney-etc/?fbclid=IwAR0r31iDa2R3VWv-haDwxdJXXKkHi-ba5Cfjb9rpB4APKM1AwnUxiVkurik
• 1/2 to 1 tsp. ginger
• pepper
1. In a food processor, pulse all ingredients until desired consistency. You may need to add a little more water or lemon.
2. Refrigerate for 30 minutes and adjust seasoning.

3.Serve with vegetable sticks.

Nutritional value per 2 tbsp:
Calories 50 Fat 3 grams Carbs 3 grams Fibre 2 grams Protein 2 grams



Layer 1 – Hummus:

• 1 can (15.5 oz./ 440 g) garbanzo beans, rinsed and drained or dried soaked overnight
• 3 garlic cloves, minced
• 2 tbsp. tahini
• Juice of one lemon
• 1/2 tsp. ginger
• 3 tbsp. water
Layer 2 – Tzatziki:
• 1 1/2 cups 2% fat plain Greek yogurt
• 1 cup chopped English cucumber
• 3 cloves garlic, minced
• 2 tsp. fresh chopped mint
• 2 tsp. rice wine vinegar
• 1/2 tsp. ginger
• 1/4 tsp. fresh ground black pepper
Layer 3 – Lettuce:
• 2 cups shredded lettuce
• 1/2 tsp. dried oregano
Layer 4 – Salad:
• 1 cup chopped tomatoes
• 1/2 cup chopped cucumber
• 1/2 cup chopped roasted red pepper
• 1/2 cup chopped green onion
• 1/3 cup chopped kalamata olives
• 1 tbsp. red wine vinegar
Layer 5:
• 1/4 cup reduced fat crumbled feta
1. In a food processor, puree all the ingredients for the hummus.
2. Spoon into the bottom of a 6 or 8 cup bowl.
3. In a medium bowl, mix together all the ingredients for the tzatziki.
4. Spoon on top of the hummus.
5. Layer lettuce on top of the tzatziki and sprinkle with oregano.
6. In a medium bowl, mix together all the ingredients for the salad. Toss well to coat all the vegetables with the vinegar.
7. Using a slotted spoon, spoon the salad over the lettuce. Do not use the liquid.
8. Sprinkle feta on top.
9. You can cover with plastic wrap and refrigerate for a few hours before serving.

  1. Serve with vegetable sticks.





• 1/2 cup canned northern beans rinsed and drained or dried soaked overnight drained and rinsed.
• 1 1/2 tbsp basil pesto find recipe here http://www.findtex.com.au/diabetic-foods/chutney-etc/?fbclid=IwAR1KxRgrj-W0NDPF1EEizExDpyb8Hh9rgbtA_XkhGPPNd1h2bcUhRg28gKo
• Juice of 1 lemon
• 3 avocados pit and skin removed
1.  In a food processor, puree the beans, pesto and lemon juice.
2.  Spoon into a bowl.
3.  Add the avocados and mash together. You can make it as chunky or smooth as you like.
4.  Stir well and serve immediately.




  • 5 oz./ 142 g fresh spinach
  • 8 oz./ 225 g full fat sour cream, room temperature
  • 8 oz./ 225 g full fat cream cheese, room temperature
  • 1 (15 oz. / 425 g) can artichoke hearts, drained and roughly chopped
  • 3 cloves garlic, minced
  • 12 oz./ 340 g shredded mozzarella, divided
  • 5 oz. / 142 g shredded Parmesan
  • Kosher salt
  • fresh cracked pepper

Serving suggestions:

  • sliced veggies dipping


  1. Heat oven to 350ºF/185ºC.
  2. Add fresh spinach to a large bowl. On top of the spinach add sour cream, cream cheese, artichoke hearts, garlic, half the mozzarella, Parmesan and a pinch of pepper. Mix until well combined.
  3. Transfer to a baking dish or medium sized cast iron fry pan. Spread in an even layer and top with remaining mozzarella.
  4. Bake for 25-30 minutes. Then grill for 1-2 minutes or until the mozzarella on top starts to get dark golden brown.
  5. Serve with sliced veggies dipping. Enjoy!


2 heads garlic
4 teaspoons olive oil, divided
fresh cracked pepper
10 oz./ 280 g goat cheese, room temperature
1/2 cup shredded Parmesan cheese
3 tablespoons milk (Heart Active)
2 teaspoons fresh thyme leaves
1/4 cup grape tomatoes
sliced veggies dipping

1 Heat oven to 400° F (200° C).
2 Slice the top off each head of garlic. Drizzle cut size of each head with 1 teaspoon olive oil and season with pepper.
3 Place cut side down on a baking sheet.
4 Roast for 30 minutes.
5 Allow garlic to cool until you are able to touch it.
6 Turn oven to 350ºF  (185ºC)
7 Add goat cheese, Parmesan and milk to a medium bowl.
8 Squeeze cloves of garlic into the bowl and stir to combine all ingredients together. Season to taste with pepper.
9 Lightly oil a small baking dish with 1 teaspoon of olive oil. Then spread goat cheese mixture in an even layer in the baking dish.
10 Top goat cheese mixture with tomatoes, then drizzle tomatoes with remaining teaspoon olive oil and season with pepper.
11 Bake for 20 minutes. Then grill for 1-2 minutes to brown the top.
12 Garnish with a drizzle of olive oil and fresh thyme if desired.
13 Serve warm with sliced vegetables.

Do not be afraid of the garlic. Two heads of garlic may sound like a lot but I promise, it’s not. The roasting process really mellows the flavour of the garlic. Honestly if you love garlic as much as I do, you even could go ahead and add three heads of garlic!
Use a log of goat cheese (as opposed to pre-crumbled goat cheese). I prefer to use a log of goat cheese in this recipe as it seems to melt better and gives the dip a smooth and creamy texture.
Do not skip the tomatoes. The tomatoes might seem like a garnish, but they truly are a vital part of this delicious dip. They add a delicious freshness and nice texture to the dish.



6 oz./ 170 g sour cream, room temperature
4 oz/ 115 g. cream cheese, room temperature
2 oz./ 75 g crumbled feta
1 tablespoon olive oil + more for garnish
1/4 cup chopped dill + more for garnish
zest of 1/2 a lemon
fresh cracked pepper
For serving:
sliced veggies

1 Combine all ingredients in a medium sized bowl.
2 Garnish with olive oil and fresh dill.
3 Serve with sliced veggies.




1/4 cup pine nuts – toasted in the oven for 5 mins ⠀
60g parmesan cheese⠀
1 bunch basil, leaves picked fresh if possible
5 tbs extra virgin olive oil

Optional – you can also add a 1/2 to 1 clove of garlic if you like ⠀

1.Blitz the pine nuts, parmesan and basil together and then drizzle in the evoo until all combined. ⠀
2. Transfer to a jar or container with a lid and drizzle with a little extra evoo on the top. Store in the fridge for a week or so. ⠀






  • 1 tsp. extra virgin olive oil
  • 2 shallots minced
  • 2 garlic cloves minced
  • 2 bunches of collard greens chopped finely (10oz/280 g)
  • 1-14 oz/ 400 g. can of artichoke hearts in water
  • 3/4 cup plain non-fat Greek yogurt
  • 1/4 cup light mayonnaise
  • 1/2 cup grated Parmesan cheese
  • A dash of hot sauce
  • 1 cup part skim shredded mozzarella cheese


  1. Pre-heat oven to 350ºF/185ºC.
  2. Finely chop artichokes heart (You can use a food processor to get the job done).
  3. Heat oil in a large stoneware fry pan. Add in shallots and garlic and cook for 5 minutes or until fragrant.
  4. Add in collard greens and a splash of water. Pop on the lid and simmer for about 5 minutes.
  5. Remove lid and continue to cook for a few more minutes or until all the water has evaporated and your greens are tender. Cool greens to room temperature.
  6. Combine artichokes, cooled greens, yogurt, mayo, Parmesan cheese, and hot sauce in a large bowl. Mix well.
  7. Transfer to an oven safe dish. Sprinkle mozzarella cheese over the top and pop into the oven for 20-minutes or until the cheese has melted and everything is heated through.
  8. Serve vegetable sticks. Enjoy!


*Can be made one day in advance and stored in the refrigerator before baking. *Makes about 3 + 3/4 cups.




  • 2 avocados
  • Juice from 1/2 a lime
  • 1/4 cup diced white onion
  • 1/4 cup diced tomato seeded
  • 1/4 cup diced green bell pepper or jalapeo if you like spice
  • 1-2 cloves crushed garlic
  • 2 tablespoons fresh chopped cilantro
  • 1/4 teaspoon ginger


  1. Slice the avocados in half, remove the pit and scoop the avocado out of the skin and place in a mixing bowl.
  2. Using the back of a fork, mash the avocado against the sides of the bowl until it rich and creamy. You can make your guacamole as smooth or chunky as you like.
  3. Add the remaining ingredients and stir together. Taste adjust seasoning as needed and enjoy!


  1. Be sure to look for avocados that are nice and ripe. They should be easy to mash with the back of a fork.


Calories: 337kcal | Carbohydrates: 21g | Protein: 5g | Fat: 30g | Saturated Fat: 4g | Sodium: 18mg | Potassium: 1060mg | Fibre: 14g | Sugar: 3g | Vitamin A: 355IU | Vitamin C: 24.8mg | Calcium: 33mg | Iron: 1.4mg




  • Fresh spinach leaves 1 Pound/ 450 g
  • Olive oil 2 Tablespoon
  • Marinated artichokes 6 Ounce/170 g, drained (chopped)
  • Cream cheese block 18 Ounce/ 510 g
  • Mayonnaise 1⁄4 Cup (4 tbs)
  • Garlic clove 1 Large (minced or pressed)
  • Crushed red pepper flakes 1 Teaspoon
  • Freshly grated parmesan cheese 1⁄2 Cup (8 tbs)
  • Ginger and pepper To Taste


  1. Preheat the oven to 400° F (204° C).
  2. In a large fry pan set over medium high heat, add one tablespoon of olive oil and about half of the spinach leaves. Season with ginger and pepper, then cook for a couple minutes until completely wilted. Remove from the pan, then add the other tablespoon of oil and the other half of spinach, season with ginger and pepper, and wilt.
  3. Let the spinach cool for a few minutes, then squeeze out all the excess liquid you can with your hands.
  4. In a microwave safe bowl, microwave the cream cheese for one minute to soften. Add the spinach, artichoke, mayonnaise, garlic, red pepper flakes, parmesan cheese, a ½ tsp of ginger and several cracks of black pepper and mix thoroughly to combine.
  5. Portion the artichoke dip into a baking dish (or several mini baking dishes, if you prefer), and bake for about 25-30 minutes, until golden brown on top.
  6. Serve with vegetables sticks.



  • 1 ripe medium avocado, peeled and pitted
  • 1 tablespoon lime juice
  • 1/4 cup plain non-fat Greek yogurt
  • 1 teaspoon Dijon mustard
  • 1/4 teaspoon salt
  • Chopped fresh chives (optional)



  1. Roughly mash avocado with fork in shallow bowl. Stir in remaining ingredients and sprinkle with chives. Serve immediately.

Tip: This dip is great with raw veggies, such as cucumber slices, celery sticks, or red bell pepper strips.


Calories: 64 calories, Carbohydrates: 4 g, Protein: 2 g, Fat: 5 g, Saturated Fat: 1 g, Cholesterol: 0 mg, Sodium: 182 mg, Fibre: 2 g

Exchanges per serving: 1 Fat.

Adapted From





  • 1 large bunch fresh basil
  • 2 ripe avocados
  • ½ cup walnuts
  • 2 tablespoons lemon juice
  • 3 cloves garlic
  • ½ teaspoon ginger
  • ½ cup extra-virgin olive oil
  • Ground pepper to taste


  1. Strip basil leaves from the stems and add to a food processor along with avocados, walnuts, lemon juice, garlic and ginger; pulse until finely chopped. Add oil and process to form a thick paste. Season with pepper.


Make Ahead Tip: Press a piece of plastic wrap directly on the surface to prevent browning and refrigerate for up to 5 days.

Nutrition Facts

Serving Size: 2-Tbsp.

Per Serving:

126 calories; 12.8 g total fat; 1.7 g saturated fat; 37 mg sodium. 151 mg potassium; 3 g carbohydrates; 2 g fibre; 1.1 g protein; 236 IU vitamin a iu; 4 mg vitamin c; 26 mcg folate; 14 mg calcium; 15 mg magnesium;


2 1/2 fat

Adapted from http://www.eatingwell.com/recipe/251078/avocado-pesto/?utm_source=facebook.com&utm_medium=social&utm_term=2020030409&utm_content=video_recipes&utm_campaign=eatingwell_eatingwell&fbclid=IwAR21ylIX2g8Tl1dyGyngmD2kIFkaCuvyGba-p6mf2EyykDDMAhkVH9saIkc



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


Preheat oven to 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.




  • 3 medium-sized eggplants
  • 1/2 cup (130g) tahini (sesame paste)
  • 3 tablespoons freshly-squeezed lemon juice
  • 3 cloves garlic, peeled and smashed
  • 1/8 teaspoon chile powder
  • 1 tablespoon olive oil
  • a half bunch picked flat-leaf parsley or cilantro leaves


  1. Preheat the oven to 375F (190C).
  2. Prick each eggplant a few times, then char the outside of the eggplants by placing them directly on the flame of a gas burner and as the skin chars, turn them until the eggplants are uniformly-charred on the outside. (If you don’t have a gas stove, you can char them under the grill. If not, skip to the next step.)
  3. Place the eggplants on a baking sheet and roast in the oven for 20 to 30 minutes, until they’re completely soft; you should be able to easily poke a paring knife into them and meet no resistance.
  4. Remove from oven and let cool.
  5. Split the eggplant and scrape out the pulp. Puree the pulp in a blender or food processor with the other ingredients until smooth.
  6. Taste, and season with lemon juice, if necessary. Serve drizzle with olive oil, perhaps some herbs and with vegetable sticks for dipping.

Storage: Baba Ganoush can be made and refrigerated for up to five days prior to serving.

Adapted from https://www.davidlebovitz.com/baba-ganosh/?fbclid=IwAR12DZcqJvQ9rBECno_XZmLH_GlBxIjPsm3JczrnNg_ieVsJ_Xr2wWtOUaA


• 1 cup mayo
• 1/2 cup sour cream
• 1/2 teaspoon dried chives
• 3/4 teaspoon dried parsley
• 1/4 teaspoon dried dill
• 1/4 teaspoon garlic powder
• 1/4 teaspoon onion powder
• 1/8 teaspoon ginger
• 1/4 teaspoon black pepper
1 In a large bowl, combine all of the ingredients together and mix well.
2 Cover the bowl with plastic wrap and refrigerate for at least 2 hours, but preferably overnight for the best results.





  • Start by prepping the ingredients by taking the cream cheese out of the refrigerator to let it soften. Shred the Cheddar Cheese and the Gouda, Dice the Green Onions if using them, and get your other ingredients pre-measured and ready to go.
  • Heat up a Frying Pan over Medium-High Heat and add 1 Tablespoon olive oil, and bring to temp.
  • When the olive Oil is hot and ready add the Chicken Tenders (seasoning is optional, because there will be a lot of flavour added in the following steps). Cook the Chicken Tenders covered for about 4-5 Minutes on each side. or until fully cooked, but not dried out.
  • Using two forks shred the Chicken Tenders into small shreds.
  • Add the Cream Cheese (Softened), and 3/4 Cup chili sauce. Stir together over Medium Heat until well blended.
  • Season the Dip with 1 Tablespoon Parsley Flakes, Tablespoon Granulated Garlic, 11/2 Tablespoon dried onions, 1/2 Tablespoon Dill, and 1/2 Tablespoon chives.
  • Stir the seasonings into the Dip until evenly distributed.
  • Add in the Shredded Cheddar Cheese and the Shredded Gouda.
  • Stir continuously over Medium Heat until all of the cheese is completely melted, which may take a few minutes.
  • Transfer to your serving dish, and garnish with Diced Green Onions if desired, and Serve with Celery Sticks for Dipping.

Nutrition in original for original

Adapted from https://keto-daily.com/keto-cheesy-buffalo-chicken-dip-recipe/?fbclid=IwAR2t0bJFSm5LkHuaCaY-LDFlxnN2PxpB4gXFMSL6S-SmeYUA8HBVCewWGpI



3 large carrots, roughly chopped
1 tsp each ground cumin and coriander
1/2 tsp smoked paprika
finely grated rind and juice half orange
1/4 cup no added sugar or salt Crunchy peanut butter
2 tbs Almond Milk Unsweetened
3 shallots / spring onions, roughly chopped
1/2 cup fresh parsley leaves, chopped
2 tbs fresh mint leaves, chopped fresh


  1. Preheat the oven to 200oC and line a tray with baking paper.
  2. Toss the carrots with the spices, orange and juice, spread over the lined tray. Bake covered for 20 minutes, uncover and bake a further 15 minutes or until carrots are very tender and lightly golden on the edges.
  3. Place carrots in a food processor with the peanut butter, almond milk, spring onions, parsley and mint.
  4. Puree to desired consistency.
  5. Serve with fresh vegetable pieces and crackers.
  6. vegetables to serve

Adapted from https://sogood.com.au/recipes/roasted-carrot-peanut-dip/?fbclid=IwAR2ihr8Dge5yWxa-7bukPgJRFOkevOJP2lz6IWoQs4U3f6gTVLoPau0WEts

NB1 Just be aware that baking may raise the GI of the sweet potato. (as with other vegetables)

The way we cook can change the GI of food e.g. 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.





500 grams chilli kimchi, drained in a sieve
250 grams cream cheese
a little finely sliced chilli to garnish

Put the kimchi and cream cheese in a food processor and whiz until smooth and that is it! Store in a sealed container in the fridge for up to five days.
Makes about 2 cups.

Adapted from https://dish.co.nz/recipes/creamy-chilli-kimchi-dip?fbclid=IwAR3d9IV5Cxf_PEdWQad30GQvGB7w0G8POpii3TM2uOxAsZ_eLdhygHPNLOw



  • 2 large organic beetroots, scrubbed
  • 1 organic garlic clove
  • ½ tsp. cumin, ground
  • ½ tsp. coriander seeds, ground
  • ½ tsp. cinnamon, ground
  • 1 lemon, juice and rind
  • 1 cup cashews
  • ¼ cup olive oil
  • Ginger & pepper to taste


  1. Preheat oven to 180C and line a baking tray.
  2. Cut beetroots into quarters and place on prepared tray.
  3. Bake in the oven for 30-40 minutes, or until soft.
  4. Allow to cool and then peel off skin.
  5. Place all dip ingredients in a food processor. Process until desired consistency is achieved.
  6. Place in refrigerator until ready to serve.

Adapted from https://flannerys.com.au/recipes/beetroot-cashew-dip/?utm_source=RapidMedia&utm_medium=Social&utm_campaign=October&fbclid=IwAR0J4yPg1ENA_FINi2G-QobO22cLjvryM8FDiibSjTaeQZNRsavv3ohpPb8


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


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



  • 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


  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



  • 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


  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.


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



  • 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


  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



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


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.



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.



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


Blend, season and top with small sprigs of mint


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
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.



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


  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.
  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.




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


  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.




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


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.

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




  • 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


  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.


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



  • 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


  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



  • 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


  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



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


  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


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
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

  • 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)


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!



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

  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.


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.



  • 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


  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


Serves 4


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


  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



  • 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


  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



  • 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


  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



  • 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)


  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



  • 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


  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


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


  1. Mix all the ingredients together.



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


  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/


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
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



  • 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


  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


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/

Egg white – 2
Olive oil – ¾ cup
Garlic cloves – 2 big (or 5 – 6 small)
Lemon Juice – 1 tsp
Ginger – to taste
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.


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
1. Stir together all ingredients in a small bowl.
2. Refrigerate for 1-2 hours before serving.



  • 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


  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.




  • 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


  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/



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

  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.


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.
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.



  • 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


  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




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


  • 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


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/



  • 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


  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/


2 avocados
1/2 teaspoon lime juice
water as required

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.


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

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.



400 gm spinach
1/2 cup parmesan cheese
1 clove garlic
ginger as required
black pepper as required
1 1/2 cup sour cream
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.



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)


  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


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


  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.


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
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.


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
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.”





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
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



  • 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


  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).


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.


Spinach 1         silverbeet 5


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


  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



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


  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



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


  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



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


  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/



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


  • 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


  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.




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


  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/


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


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


  1. Combine all the ingredients and mix well.




  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.


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

Try these with your dip.



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


  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



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


  • 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


  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.




Yield: 1 batch


  • 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


  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.




  • 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


  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/


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, 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


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.
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.

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.


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


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.


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


  • 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)


  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



  • 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)


  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


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.


  • 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


  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


Keep this one in mind for your next healthy party.


  • 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


  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.)


Another health suggestion for your next diabetic party or BBQ


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


  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.


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/




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


  • 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


  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



  • 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


  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




  • 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


  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/