The same dips at BBQs and parties can get really repetitive and boring, sour cream and chive, hummus… Same old same old. Not only do these returners tend to feel rather dull rather quickly, they aren’t that good for you! We’ve put together a list of healthy alternative dips to try out this summer, we promise they’re delicious!

Chickpea and Red Pepper Salsa 

Ingredients:

15-ounce can chickpeas, rinsed and roughly chopped
scallions, sliced
cup arugula, chopped
jarred roasted red peppers, chopped (1/4 cup)
tablespoons fresh lemon juice
tablespoons extra-virgin olive oil
kosher salt and black pepper
dippers (such as toasted pitas and grilled flat bread)

Method: 

In a medium bowl, combine the chickpeas, scallions, arugula, red peppers, lemon juice, oil, 1/2 teaspoon salt, and 1/4 teaspoon pepper. Serve with the dippers.

chickpeas dip

Sweet Pea Dip

Ingredients:

4 cups shelled peas
Kosher salt
2 cups fresh sheep’s milk ricotta cheese
Zest of 1 lemon
1 cup grated Parmesan cheese
1/4 cup fresh mint leaves
Freshly ground black pepper
1/4 cup extra-virgin olive oil
Serving suggestion: Serve with grilled bread

Method:

Add the peas to a well salted, large pot of boiling water. Make sure there is way more water than peas, and enough salt for it to taste like the ocean.

Boil the peas for about 30 seconds.

Remove the peas to an ice bath.

To a food processor, add the ricotta, lemon zest, Parmesan, and mint. Drain the peas and add them to the food processor.

Pulse  just until the mixture comes together, you want to keep a little texture and not make it totally smooth.

Spoon the mixture into a serving bowl, crack some black pepper over the top and drizzle with extra-virgin olive oil.

Serve the pea dip with grilled bread.

Sweet Pea

Caramelised Onion Dip

Ingredients:

tablespoons unsalted butter
2medium onions, thinly sliced
kosher salt and black pepper
18-ounce bar cream cheese, at room temperature
cup sour cream
tablespoons chopped fresh chives
thick-cut potato and vegetable chips, for serving

Method:

Melt the butter in a large skillet over medium-low heat. Add the onions and ½ teaspoon salt and cook, stirring occasionally, until deep golden brown, 30 to 35 minutes. Remove from heat and let cool.

In a medium bowl, mix together the onions, cream cheese, sour cream, chives, ¼ teaspoon salt, and â…› teaspoon pepper. Serve with the crisps.

Caramalised Onion Dip

Jalapeño-Mango Salsa 

Ingredients:

2 cups diced pineapple
2 cups diced mango
3/4 cup minced red onion
1 jalapeno, minced
1/2 cup minced cilantro leaves
2 tablespoons tequila
Pinch salt and freshly ground black pepper
1 bag tortilla chips, for serving

Method:

Combine all the ingredients in a medium bowl. Serve with tortilla chips.

Jalapeno Mango

Greek Spinach Dip 

Ingredients:

2 tablespoons olive oil
1/4 cup roughly chopped shallots
4 green onions, chopped
1 tablespoon minced garlic
12 ounces spinach leaves
1/2 teaspoon salt
1/2 teaspoon fresh lemon zest
2 teaspoons fresh lemon juice
1 cup Greek yogurt
1/2 cup finely crumbled feta cheese
2 tablespoons chopped fresh dill
Freshly ground black pepper
Method:

Heat oil in a large frying pan over high heat. Add shallots, onions, and garlic and cook, stirring often, until fragrant, about 1 minute. Add spinach and cook, stirring often, until wilted, about 2 minutes.

Using a slotted spoon, scoop spinach into a food processor; pulse until roughly puréed, about 5 pulses. Add remaining ingredients except pepper, pulse once just to combine, then season to taste with pepper.

Greek Spinach

White Bean Dip with Pitta Chips 

Ingredients:

(15-ounce) can cannellini beans, drained and rinsed`
2 cloves garlic
2 tablespoons fresh lemon juice
1/3 cup olive oil, plus 4 tablespoons
1/4 cup (loosely packed) fresh Italian parsley leaves
Salt
Freshly ground black pepper
6 pitas
1 teaspoon dried oregano

Method:

Preheat the oven to 400 degrees F.

Place the beans, garlic, lemon juice, 1/3 cup olive oil, and parsley in the work bowl of a food processor. Pulse until the mixture is coarsely chopped. Season with salt and pepper, to taste. Transfer the bean puree to a small bowl.

Cut each pita in half and then into 8 wedges. Arrange the pita wedges on a large baking sheet. Pour the remaining oil over the pitas. Toss and spread out the wedges evenly. Sprinkle with the oregano, salt, and pepper. Bake for 8 to 12 minutes, or until toasted and golden in colour.

Serve the pita toasts warm or at room temperature alongside the bean puree.

 

White bean dip

Watermelon Salsa

Ingredients:

3 cups finely diced seedless watermelon, (about 2 1/4 pounds with the rind)
2 jalapeño peppers, seeded and minced
1/3 cup chopped cilantro, (about 1/2 bunch)
1/4 cup lime juice
1/4 cup minced red onion, (about 1/2 small)
1/4 teaspoon salt, or to taste

Method:

Place watermelon, jalapeños, cilantro, lime juice and onion in a medium bowl; stir well to combine. Season with salt. Serve at room temperature or chilled.

watermelon

Cilantro Chile Almond Dip

Ingredients:

1 cup raw almonds (soaked in warm water for at 1 hour- Skip the soaking if using a high-speed blender)
1 cup water
1 cup roughly chopped cilantro
4 tablespoons fresh lime juice
4 tablespoons canned diced green chiles
2 tablespoons liquid aminos (or tamari/soy sauce)
2 tablespoons chopped yellow onion
4 teaspoons nutritional yeast
2 teaspoons chopped garlic
1 teaspoon ground cumin
a few dashes of cayenne pepper
salt and pepper to taste

Method:

Combine all of the ingredients in a high-speed blender or food processor and blend/process until smooth and creamy. Transfer to an airtight container and refrigerate for 1 hour prior to serving. It will keep for up to 4 days.

Cilantro Chile

Roasted Garlic, Sun-Dried Tomato and White Bean Dip 

Ingredients:

1 whole garlic head
1 cup water
1 (3.5-ounce) package sun-dried tomatoes, packed without oil
2 tablespoons extravirgin olive oil
1/2 teaspoon chopped fresh rosemary
1/4 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
1 (15.8-ounce) can Great Northern beans, rinsed and drained
Method:

Preheat oven to 375°.

Remove white papery skin from garlic head (do not peel or separate the cloves). Wrap head in foil. Bake at 375° for 45 minutes; cool for 10 minutes. Separate cloves; squeeze to extract garlic pulp. Discard skins.

Bring 1 cup water to a boil in a saucepan. Add tomatoes; cover and remove from heat. Let stand 10 minutes. Drain tomatoes in a colander over a bowl, reserving 1/4 cup liquid.

Place garlic pulp, tomatoes, 1/4 cup reserved liquid, oil, and remaining ingredients in a food processor; process until smooth.

Sun Dried Tomato

Pumpkin Dip 

Ingredients:

3/4 cup (6 ounces) 1/3-less-fat cream cheese, softened
1/4 cup packed brown sugar
1/2 cup canned pumpkin
1 tablespoon maple syrup
1/2 teaspoon ground cinnamon

Method:

Combine first 3 ingredients in a medium bowl; beat with a mixer at medium speed until well combined. Add syrup and cinnamon, and beat until smooth. Cover and chill 30 minutes before serving.

For your toddler: Serve the dip with peeled apple slices, banana slices, or cinnamon pita chips.

Pumpkin Dip