Healthy Dips and Sauces

We always want our main course that we eat to be healthy. Would you like some side dishes to make your meals more interesting? Have you ever thought of side dishes that you could have along with your main course which are equally healthy as your main dish and can be had as fillers in the mid meals?

There are many such alternatives available in the market which is not only full of preservatives but also loaded with sugar, fats and are way too costly.

This thought led me to write this blog on healthy dips and sauces which are not only easy to make but are pocket friendly. To add to the benefits – ‘No added preservatives’. All your family members especially children would love indulging into these dips and sauces with various food items. Don’t be shocked if you see your child’s plate clean after this.

Let us have a look at some of the yummy healthy dips and sauces which serve to be an excellent side dish

1. Avocado Yoghurt Dip

Ingredients	Amount
Low fat Greek Yoghurt/ hung curd	½ cup
Avocados (ripe)	2 no
Garlic Ginger (minced)	1 tsp
Fresh Coriander leaves	3-4 TBSP
Mint leaves	Few sprigs
Bell pepper	1 no
Lime Juice	of 1 no
Red chilli powder	¼ tsp
Salt	To taste
Pepper powder	To taste

METHOD:

1. Mix all the above ingredients in a blender. Mix until smooth paste.
2. Serve with vegetable sticks or whole grain chips.
3. You can use it as a base for your sandwiches and rolls

BENEFITS

Rich in healthy fats,proteins, loaded with vitamins, minerals, good for digestive and gut health

2. Mix fruit Salsa

Ingredients	Amount
Pineapple (diced)	½ cup
Mango (ripe) (diced)	½ cup
Strawberries(diced)	½ cup
Fresh mint leaves	2-3 TBSP
Ginger	½ inch
Bell pepper	1 no
Lime (big)	1 no
Red chilli powder	¼ tsp
Salt	To taste

METHOD:

1. In a saucepan, mix pineapple, mango and strawberries, bellpepper, ginger, chopped fresh mint leaves, red chilli powder, lime juice and salt. Mix well until well blended.
2. Enjoy this sweet, tangy, spicy salsa with pita chips/ wheat bread

BENEFITS

Super antioxidant rich. A blend of various vitamins, minerals and helps improve immunity

3. Beans Basil Hummus

Ingredients	Amount
Fresh kidney beans (cooked)	2 cup
Chick peas (soaked and drained)	2/3 cup
Garlic cloves	4-5 no
Ginger	½ inch piece
Fresh basil leaves/ tulsi leaves	½ cup
Mint leaves	Few sprigs
Onion	1 no
Lime (big)	2-3 no
Green chilly	1-2 no
Salt	To taste
Pepper powder	To taste
Low fat yoghurt	As required

METHOD

1. In a blender, add 2 cups of cooked fresh kidney beans(not the dried one), overnight soaked and drained 2/3 cup of chick peas, ginger, garlic, basil leaves, mint leaves, onion, lime juice, green chillies, salt, pepper powder. Grind it well until it becomes a smooth paste. If required you can add low fat yoghurt to get the required consistency
2. Serve with veggie sticks, chips or crackers
3. You can even use it as a base for any rolls/ frankies

BENEFITS:

Rich in proteins and probiotic. Excellent for gut health and immunity boosting

4. Tahini Recipe

Ingredients	Amount
Roasted sesame seeds	2 TBSP
Olive oil	2 TBSP
Lemon juice	1 ½ TBSP
Garlic clove	1-2 no
Hung curd	1 cup
Salt	to taste

METHOD:

1 Take roasted sesame seeds, olive oil, garlic cloves and lemon juice in a blender

2. Blend until smooth paste
3. Mix the above tahini paste with hung curd. Mix well and serve chilled with flat breads/ khakhras/ veggie sticks

BENEFITS:

Great source of Calcium, probiotics and healthy fats

5. Healthy mayo

Ingredients	Amount
Grated cucumber	½ cup
Grated carrot	½ cup
Hung curd	1 cup
Oregano,	½ tsp
Parsley, Basil leaves, Chilli flakes	½ tsp
Salt	to taste
Freshly ground Pepper powder	¼ tsp

METHOD:

1. In a bowl, mix all the above ingredients
2. Serve chilled with flat breads/ khakhras/ homemade tortilla/ nachos/filling in wheat breads

BENEFITS:

Alkaline in nature, coolant, good source of fiber too

6. Peanut/ Almond butter

Ingredients	Amount
Roasted peanuts/ almonds (salted/ unsalted)	200 gms
Olive oil/ Ricebran oil	As required
Organic honey	Optional
Salt	to taste

METHOD:

1. In a blender jar, take roasted salted/ unsalted peanuts or almonds and grind till finely coarse
2. Add a few drops of olive oil
3. Blenderize until smooth paste.
4. Add salt and organic honey if required
5. Peanut butter/ almond butter is ready to serve with khakhras/ whole grain bread/ sandwiches/ fruits/ vegetable sticks

BENEFITS:

Healthy fats. Serves as a great pre and post workout meal option

7. Guacamole

Ingredients	Amount
Avocados (ripe) peeled, pitted	2 no
Tomatoes, ripe	1 no
Fresh Coriander leaves	3 TBSP
Onion, finely chopped	¼ cup
Garlic, minced	½  tsp
Lime (big)	1 no
cumin powder	½  tsp
Salt	To taste
cayenne pepper (optional)	1 pinch

METHOD:

1. In a medium bowl, mash together the avocados, lime juice, and salt.
2. Mix in onion, cilantro, tomatoes, and garlic.
3. Stir in cayenne pepper, cumin seed powder
4. Refrigerate 1 hour for best flavour, or serve immediately.

BENEFITS:

Rich in healthy unsaturated fats. Antioxidants, vitamins and minerals

If you have been making some interesting dips and sauces then do share the recipes with us. Share your feedback on these dips and sauces when you make.

Enjoy!!!