By Dietitian, Chloe McLeod
Delicious dips with veggie sticks and crackers are a great addition to a platter when catching up with friends, or can be used in a myriad of other ways to increase the flavor and nutrient density of your meals.
Unfortunately, even though they are often packaged to look incredibly healthy, many of the supermarket versions of dips are packed full of some of the very things we try hard to avoid.
Vegetable oils, artificial preservatives (such as sulphites or sorbates) and added sugar are common ingredients found in dips that it is recommended to eat less of.
How to spot a healthy dip?
- Don’t be fooled by fancy packaging that makes the dip appear healthy.
- Ignore nutritional claims on the front of labels, and flip the dip over to check out the ingredients list, and the nutrition information panel.
- Check out our handy How to Read Food Labels Handbook here coming soon for all the details.
To save you time, following is a list (in no particular order) of 8 of the healthiest dips available at the supermarket, along with a quick, easy and healthy recipe for you to try at home!
Morlife Superdip Mixes – Turmeric Super Dip
Morlife Superdip Mixes take me back to the days where a cobloaf was heated in the oven, then the dip mixed in the middle came from a sachet of French onion soup mix, mixed with yoghurt and sour cream. Morlife have developed a much healthier range with their Superdip Mixes. The Tangy Turmeric flavor contains a range of herbs and spices, pre and probiotics and when mixed with yoghurt (as the package suggests), becomes a great source of protein as well. I particularly like that these can be kept in the cupboard, then mixed with yoghurt to be used immediately – perfect for when those unexpected guests pop in.
Syndian - Pesto
This pesto by Syndian is made from white beans, spinach, walnuts, and herbs and spices. A super easy way to get an extra serve of legumes into your diet, this dip also works well in a salad sandwich, or even tossed through a green salad bowl with brown rice.
Yalla – Hummus
With 61% chickpeas, Yalla’s Hummus has more chickpeas than most other store bought versions. It is dairy free, gluten free and preservative free as well. Plus, it tastes amazing.
Chobani - Herbed Tzatziki
Chobani are best known for their yoghurts, however they also do a range of Meze Dips. These dips are all made from yoghurt, so are rich in protein. Whilst this dip isn’t dairy free, and may contain gluten, it is low in sugar, moderate in sodium and provides an adequate source of calcium. Plus, it tastes deliciously fresh, and is versatile in it’s use as well; served with veggie sticks, or a dollop on some grilled fish is delicious either way!
Roza’s - Olive Tapenade
This olive tapenade by Roza's is suitable for vegans, is dairy, egg, gluten, nut and soy free… and it tastes delicious! Used as a dip with crackers, or stirred through your zucchini pasta.
Obela - Classic Guacamole
Finding a decent supermarket guacamole has previously been incredibly difficult, plus, the freshness of a freshly made guac is hard to beat! Obela have kicked some goals. This one is 88% avocado, meaning very little space added for anything else to be added in!
Syndian – Babaganoush
With 51% eggplant and a delicious, creamy texture, Syndian’s Babaganoush is also one of the lowest in added salt on the market. I love mixing this one with chickpeas and grated zucchini, and stuffing a red capsicum to really increase the flavor of your meal, and up your intake of veggies.
Pil Pel – Beetroot and Almond
Finding a low FODMAP dip is hard… finding a healthy low FODMAP dip is even harder! Thank goodness for the delight from Pil Pel. Making a great range of dips anyway, their Beetroot and Almond flavor is dairy free, gluten free and preservative free. And unlike most other dips on the market, does not contain garlic or onion. Keep to a 20g serve or less for it to stay low FODMAP.
Make your own!
Try out this great Zucchini and Eggplant Babaganoush to try at home, this Chilli & Rosemary Tepenade .
Recipe: Zucchini and Eggplant Babaganoush
15-20 minutes preparation and cooking time
- 2 zucchinis
- 1 eggplant
- 1 tbspn sesame seeds, ground with a mortar and pestle
- ¼ tsp ground cumin
- 2 tbspn garlic infused extra virgin olive oil
- 2 tbspn fresh lemon juice
- Slice the zucchini length ways into 0.5cm thick strips and the eggplant into 1cm rounds.
- Cook the vegetable slices under a grill, or on a barbecue, for 5-7 minutes on each side, and then set aside to cool.
- Place the zucchini, eggplant, cumin, sesame seeds, olive oil and lemon juice into a blender, or small food processor, and blend until a smooth consistency is achieved.
- Serve immediately, or store in an airtight container in the refrigerator for up to one week.
*Note: Made this way, this dip is low FODMAP. If you can tolerate garlic well, plain olive oil and fresh garlic work beautifully.
What's your favourite? Tell us in the comment section below!