3x healthy spreads and dips

Help! You’re having friends over and you want to serve them a snack, but you don’t want to have yet another cheat day. What do you do? Exactly, you serve nice whole grain bread with healthy spreads, dips and some veggies. But which spreads? Here are some easy to make examples:

Eggplant Puree

You need:

  • ½ eggplant
  • 1 tablespoon of oil
  • ½ grams of garlic
  • 1 tablespoon tomato paste
  • 4 sprigs of coriander
  • Pinch of cinnamon

You do:

  • Clean the eggplant and cut it into cubes. Heat the oil in a frying pan with a non-stick base and fry the aubergine gently.
  • Press the clove of garlic above the frying pan.
  • Stir in the tomato puree and fry for a while.
  • Cook the eggplant in 5 minutes.
  • Add the coriander leaves.
  • Puree the vegetables in the food processor or with a hand blender.
  • Let it cool and season with pepper and cinnamon.

100 grams of eggplant purée contains: 125 kcal, 5 g of protein, 15 g of carbohydrates, 4 g of fat, 1 g of saturated fat, 4 g of fiber, 0.44 g of salt.


Hummus with vegetables

You need:

  • can chickpeas (drained weight about 200 grams)
  • 1 gram of garlic
  • ½ teaspoon ground cumin
  • 2 tablespoons low fat yogurt
  • 1 tablespoon of olive oil
  • ½ lemon
  • ½ small winter carrot or bunch of radish, handful of spinach, lamb’s lettuce, rocket

You do:

  • Let the chickpeas drain. Puree the chickpeas with a hand blender or in the food processor.
  • Press the clove of garlic and mix with the chickpeas.
  • Stir in the ground cumin, yogurt, olive oil, lemon juice, some grated lemon peel and some pepper.
  • Clean the vegetables.
  • Grate or cut them into slices if necessary.
  • Spread the bread the hummus and top off with vegetables.

100 grams of hummus contains 155 kcal, 6 g of protein, 20 g of carbohydrates, 5 g of fat, 1 g of saturated fat, 5 g of fiber, 0.57 g of salt.


Bell pepper spread

You need:

  • 1 red bell pepper
  • ½ stalk of celery
  • 1 forest outing
  • 100 grams of cottage cheese
  • Lemon juice
  • Paprika powder

You do:

  • Clean the vegetables.
  • Chop the vegetables with a hand blender or small in the food processor.
  • Mix the vegetables through the cottage cheese and season the spread with a little lemon juice and paprika.

100 grams of pepper spread contains: 115 kcal, 6 g of protein, 15 g of carbohydrates, 3 g of fat, 1 g of saturated fat, 3 g of fiber, 0.59 g of salt.

Original article in Dutch on Gezondheidsnet.