01
Oct
2017
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Rainbow trio of dips (High Fibre)

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Carrot cashew ginger dip

Makes approx. cup and half, approximately 5-6 grams of fibre per serve

30 gram serve per person (with bread)


*Vegetarian, Vegan

Ingredients

  • 2 cups of roughly chopped raw carrot
  • 1 cup of raw cashew nuts (pre-soaked for at least an hour)
  • ½ cup of peeled red onion roughly chopped
  • 2 tablespoons of extra virgin olive oil
  • 1 tablespoon of grated ginger
  • 1 tablespoon of roughly chopped garlic
  • 1/4 cup of lemon juice
  • Salt and pepper to taste

Method

  1. Place all ingredients into a blender and blend until smooth
  2. Serve with crusty seeded wholegrain toasted bread

Ruby beetroot dip

Makes approx. cup and half, 4-5 grams of fibre per serve (with bread or crackers)

30 gram serve per person

*Vegetarian

Ingredients

  • 450 grams of cooked beetroot roughly chopped
  • 250 grams of plain Greek yoghurt
  • 2 teaspoons lime juice 
  • 1 ½ teaspoons of sweet sumach powder
  • Salt and pepper to taste

Method

  1. Place all ingredients into a blender and blend until smooth
  2. Serve with crusty seeded wholegrain toasted bread or whole wheat crackers

Spring green dip

Makes approx. cup and half,  approximately 5-6 grams of fibre per serve (with corn chips)

30 gram serve per person

*Vegetarian

Ingredients

  • ½ cup of goats cheese (or cottage cheese)
  • 1 cup of fresh green peas (or frozen thoroughly drained)
  • ½ cup packed continental parsley
  • ¼ cup of extra virgin olive oil
  • 1 teaspoon of chopped green onion
  • Salt and pepper to taste

Method

  1. Place all ingredients into a blender and blend until smooth – add extra oil if too dry
  2. Serve with whole grain corn chips