You’ve heard it so many times that it’s practically drilled into your head: If you want to be healthy, you have to eat your veggies. From the green and leafy to the orange-and-red crunch, vegetables are packed with good stuff such as vitamins A and C, fiber, folate, and potassium. That said, they’re not everybody’s favorite, but slathering them in high-calorie sauces or tossing them in the fryer negates all nutritional benefits. Now try these five dips to get those vegetables in while pleasing your palate.
1. Mango Guacamole
Regular guacamole is more than a great way to transport tortilla chips from plate to palette. With avocado being the main ingredient, guacamole is a great way to load up on healthy fats and vitamin E. In fact, one cup of guacamole contains nearly 5 milligrams of vitamin E—close to one-third of the recommended daily amount.
- 2 RIPE AVOCADOS
- 1 MANGO, PEELED AND SLICED
- RED PEPPER, FINELY DICED
- ONION, FINELY DICED
- 2 SPOONS OF CILANTRO, FINELY CHOPPED
- 1 LIME FOR LIME JUICE
Mash the avocado in a bowl. Stir in the onion, red pepper, and garlic. Once combined, add in the mango, cilantro, and lime juice. Stir again. Add salt to taste, stirring one last time before serving.
2. Parmesan Dip
If you want to turn a light snack of vegetables into an energy-boosting way to fuel your day, this should be your go-to dip. Made with cannellini beans, it provides a good dose of dietary fiber and complex carbohydrates. And garlic may boost the immune system and improve heart health.
- 5 CLOVES GARLIC
- CANNELLINI BEANS, DRAINED AND RINSED
- 1/2 CUP OF LIGHT PARMESAN CHEESE, SHREDDED
- 2 SPOONS OF FRESHLY CHOPPED OREGANO
- 4 SEPARATE SPOONS OF OLIVE OIL
- SALT AND PEPPER
Peel the garlic and drizzle with 1 tablespoon of the olive oil. Once coated, wrap in tin foil and bake for about 25 minutes or until fragrant and golden. Remove from the oven and let stand for 15-20 minutes. Next, place the garlic, beans, cheese, oregano, salt, and pepper into a food processor and blend until a smooth consistency is reached. Slowly add in the remaining olive oil, blending as you do. Serve immediately, or place in the fridge until ready to serve.
This is the dip for anyone looking to up the protein content in their diet. In addition to being rich in muscle-building protein, it’s packed with calcium to help make your midday snack more complete. This dip works with other herbs as well, so if you aren’t a fan of dill, get creative and try something else.
- 1/2 CUP PLAIN LOW-FAT GREEK YOGURT
- 1/2 CUP FAT-FREE SOUR CREAM
- 1 ONION
- 2 SPOONS OF DILL, FRESHLY CHOPPED
- 1 SPOON OF ONION SOUP MIX POWDER
- 1/2 SPOON OF PUREED GARLIC
- 1 SPOON OF OLIVE OIL
Heat the olive oil in a skillet over medium heat. Add in the garlic and onions, sautéing for 2-4 minutes or until onions are clear. Remove from heat. In another bowl, combine the Greek yogurt, sour cream, dill, and onion soup mix powder. Once combined, stir in onions and serve immediately. Top with salt and pepper if desired.