With summer snacks that trending social media everywhere, it’s time to increase your party distribution with healthier dip options for the season.
Dips are not only sidekicks for chips or vegetables; They can shine like the star of your summer table when they are made with healthy ingredients.
As a dietitian I like to show that healthy eating can be both fun and tasteful.
Fresh, lively dips are my best choice for summer meetings. They are nutrients and always a hit. There is nothing better than seeing the bowl empty and guests who like to be looking for the recipe!
In this message I will share seven healthy and tasty dips to try this summer, together with tips for a successful dip spread that everyone will enjoy.
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Best healthy dips for summer meetings
Dump the heavy, over-processed options and make room for fresh homemade (or carefully manufactured) dips at your next summer party!
Whether you want to try to buy these simple DIP recipes or quality versions, these suggestions bring food, taste and an eruption of color to your summer table.
Each of these dips is perishable. They may not be left at room temperature for more than two hours or above 90 ° F for more than an hour. All leftovers must be stored in an airtight container in the fridge.
1. Guacamole
Guacamole is a summer classic and always a favorite with the audience, thanks to the lively, spicy Mexican flavors.
Main ingredients:
- Avocado
- Lime juice
- Coriander
- Onion
- Garlic
- Optional joining: tomato, peppers, cumin
With a wonderful avocado base, Guacamole is rich in healthy fats, micronutrientsand antioxidants that can help prevent diseases such as diabetes and heart disease (1” 2).
Regular consumption of avocados can also improve digestion and intestinal health by promoting favorable intestinal bacteria (3).
So feel free to enjoy this “superfood” dip to support your overall health and well -being every day.
If you are looking for a cordial alternative with more fiber and proteins that still have avocado, try a version with beans, such as Black Bean Guacamole.
Diet information: Vegetarian, vegan and gluten -free.
Dip -Tip: Serve with a dish with fresh vegetarian sticks (think of bell pepper, carrots and celery), whole -grain tortilla chips or crackers based on seed basis. Store remaining guacamole in an airtight container in the fridge with an extra dash of lime juice on top to keep the green and fresh for a little longer.
2. Classic spicy hummus
Made from chickpeas and tahini, Classic spicy hummus Brings a flair in the middle to your summer table.
Main ingredients:
- Chickpeas
- Tahini
- Olive oil
- Lemon juice
- Garlic
- Cumin
A Mediterranean diet Nietje, Hummus is now in one in four American refrigerators (4). So it is one of which your guests will certainly enjoy!
The chickpea base provides a nutrient-rich dip full of antioxidants, fiber and proteins-the perfect energy-enhancing snack (5). Moreover, it can help with weight management, blood sugar control and heart health (5).
Not in spicy food? You are lucky. Hummus is incredibly versatile with countless taste possibilities. There is simple, roasted red pepper, beetCitroen garlic, and more.
If you choose Hummus purchased in the store, search for options made with olive oil For some extra heart-healthy fats (6).
Diet information: Vegetarian, vegan and gluten -free.
Dip -Tip: Combine it with whole -grain Pita chips or fresh cut vegetables such as carrots and cucumber. You can also use it as a dip sauce for falafels or grilled kebabs of all kinds.
3. Tzatziki
Cool, creamy and refreshing, Tzatziki is a traditional Greek dip and the ultimate summer companion for fresh vegetables.
Main ingredients:
- Greek yogurt
- Cucumber
- Dill
- Garlic
- Olive oil
- Lemon juice
The basis of Tzatziki is protein-packed and probiotic-rich Greek yogurt (7” 8” 9).
Greek yogurt Offers about the double of the protein of regular yogurt, with less sodium, fewer carbohydrates and reduced lactose (8). These qualities make it more filling, easier to digest and more blood -pressure -friendly (8).
Cucumber, another star credit, is one of the most water -rich foods (10). It adds a refreshing crunch and of course helps you to stay hydrated during those hot summer days.
Diet information: Vegetarian and gluten -free.
Dip -Tip: Use as a dip for whole -grain pita bread, sweet potato or parsnip Frisian, or raw vegetables such as carrots and celery. It is also delicious as a drizzle on grilled kebabs or roasted vegetables.
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4. Tropical fruit salsa
You can’t go wrong with a classic tomato salsa as part of your healthy selection. But you can raise your summer table with tropical fruit salsas, such as mango or pineapple salsa.
Main ingredients:
- Mango or pineapple
- Tomato
- Jalapeños
- Coriander
- Red onion
Mango, pineapple and tomatoes are all rich in vitamin C, a powerful antioxidant who can help combat cellular damage and to help you feel your best (11” 12).
Extra plant connections found in tropical fruit such as mango and pineapple offer anti -inflammatory benefits, support the health of the heart and contribute to overall disease prevention (13).
In addition to their benefits, these fruits offer a summer atmosphere and an unbeatable eruption of natural sweetness for summer spreads.
Fresh, homemade salsa has the best texture, so make it at home if you have the time. But if you choose a tropical salsa purchased in the store, choose those with minimal added sugar and lower sodium levels for a healthier option.
Diet information: Vegetarian, vegan and gluten -free.
Dip -Tip: Use as a topping for grilled fish or tacos, combine with whole -grain tortilla or pita chips, or enjoy freshly cut vegetarian sticks for a refreshing snack.
5. Baba Ghanoush
If you like smoky and savory flavors, Baba Ghanoush, a roasted aubergine dip, is an absolute must.
Main ingredients:
- Eggplant
- Tahini
- Lemon juice
- Olive oil
- Garlic
Baba Ghanoush is often served cooled, making it a perfectly cool and refreshing summer dip.
You may not be so familiar with it, but it is popular in the Mediterranean and the Midden -East as a healthy diet (14). In fact, it can often be seen at familyiners and large meetings as part of a “mezze” (range of small dishes) with different dips and spreads (14).
Baba Ghanoush has a silky texture and offers a healthy dose of fiber and antioxidants of eggplant (15). Your crowd may be surprised – and delighted – by this one.
Diet information: Vegetarian, vegan and gluten -free.
Dip -Tip: Serve Baba Ghanoush with whole -grain crackers or pita, freshly cut vegetables (such as celery, carrots or peppers), or rustic sourdough for a satisfactory combination.
6. Greek yogurt honey dip
Greek yogurt and honey dip is a nutritious and moisturizing option that tastes like dessert and is perfect for warm weather meetings (16).
Main ingredients:
- Greek yogurt
- Pure honey
- Cinnamon
- Optional add -in: peanut butter, dark chocolate pin
In the meantime we have treated that Greek yogurt is rich in proteins and full of useful probiotics (8” 9). But did you know that combining Greek yogurt with honey can further improve its benefits?
Studies suggest that adding honey to Greek yogurt can help the probiotic bacteria thrive in your intestines, making it even better for your digestion (8).
When I enjoy this bowel -friendly fruit dip with slices of apple, I like to add peanut butter For classic flavor pairs with extra proteins and fats (17).
Consider considering a more dedicated treat and a boost of antioxidants to sprinkle in some layer-sugar or unsweetened dark chocolate Nibs (18).
Diet information: Vegetarian and gluten -free.
Dip -Tip: Combine it with sliced apples or a fruit dish and a healthy dessert dip that both children and adults will enjoy.
7. Lentil dip
Earthy and savory, Linze Shallot Dip Makes an ideal summer snack for barbecues in the back garden or picnics.
Main ingredients:
- Lentil
- Onion
- Bay leaves
- Shallots
Lentils, one of the most protein -rich legumes (19), ensure a solid foundation without feeling too much-just good for snacks with warm weather.
They are also low glycemic (do not nail your blood sugar) and rich in fiber, iron and antioxidants, making them a healthy choice for long, active summer days (19” 20).
You will find lentil dips on special markets such as Whole Foods or Trader Joe’s. But it is also easy to make your own, and guests will appreciate the effort!
Diet information: Vegetarian, vegan and gluten -free.
Dip -Tip: Serve the lentil dip with whole-grain pita chips or pita bread, oven-baked naan, freshly cut raw vegetables (carrots, peppers, zucchini) or whole-grain crachers.
Tips for building a healthier dip spread
Creating a healthier dip distribution for your next summer meeting is easy with these tips to keep things both nutritious and tasty:
- Go homemade: You can arrange the ingredients for better food.
- Read the label: Search for options made with whole food, low sodium, minimal added sugar and no artificial additives.
- Choose a nourishing basis: Start with a healthy foundation such as avocado, beans, Greek yogurt, fruit or vegetables. Improve it with nutrients, tasteful additives such as herbs, herbs, citrus juice and olive oil.
- Combine with healthy dippers: Choose colorful dippers such as vegetables or fruit (carrots, peppers, apple slices), or choose whole grain or on sperm -based chips, bread or crackers.
- View Share: Even healthy dips can be calorie -rich dips, so serve in small pre -ported cups or bowls to keep things light.
The Bottom Line
Healthy dips are far from boring. With a few simple strategies you can enjoy rich flavors while staying on course with your wellness goals.
When preparing your next summer distribution, giving priority to fresh ingredients of the entire food to help your guests feel energetic and satisfied. Combine your dips with nutritious dippers for a well -rounded snack that remains light and refreshing.
Whether it is black bean guacamole, tropical fruit salsa or Greek yoghurthoning dip, you now have a variety of healthy dip ideas to impress your guests this summer.
Ready to increase your hosting skills? View easier and tastier Myfitnesspal recipesAnd make sure you share this guide with colleague dip enthusiasts!
Post Dip in the summer: the healthiest spreads for every party table first appeared on Myfitnesspal blog.