Everyone loves dipping food into dips. Even if you dip something bland like jicama sticks or raw potato slices into an interesting dip, you still enjoy a mouthful of flavor.
Rely on commercial dip products, however, and you run the risk of encountering unhealthy ingredients. Common undesirable ingredients include sugar, high-fructose corn syrup, wheat flour, cornstarch, polysorbate 80 and other emulsifying and thickening agents. We, of course, avoid all such things, while still enjoying similar—or, more commonly, superior—flavors.
Here are three simple recipes for dips that use only healthy ingredients. Net carbs are negligible for each recipe, even more so since these dishes are consumed as condiments, not as meals in themselves. The two hummus recipes are dairy-free, while the Crab Dip recipe is not. I’ve chosen hummus as a base and included ingredients such as onions and shallots in order to boost your prebiotic fiber intake, also.
This simple recipes packs a wallop from the horseradish. Because horseradish spiciness dominates, this dip goes well with bland dipping foods such as the jicama and raw sliced potatoes I mentioned, as well as green onions or celery sticks. It also makes a terrific addition to egg yolks to make deviled eggs.
For extra zing and color, I used beet horseradish that I found at a Polish deli, though plain prepared horseradish works just fine.
Makes about 1 1/2 cups
1 cup hummus
1/3 cup prepared horseradish
2 teaspoons fresh-squeezed or bottled lemon juice
Combine hummus and horseradish mix. Store in refrigerator, covered. Add lemon juice just before serving.
Turmeric Onion Hummus
There’s plenty of onion and shallot in this version of hummus, with the added color, flavor, and intestinal health benefits of turmeric. The bright yellow color provided by turmeric combines well with colorful chopped veggies such as sliced red or green peppers, sliced carrots, or broccoli florets.
Makes about 2 cups
4 tablespoons extra-virgin olive oil, divided
1 small onion, finely chopped
1 shallot, finely chopped
1 cup hummus
1/2 teaspoon sea salt
In medium skillet over medium heat, heat 2 tablespoons olive oil, then saute onion and shallots until lightly browned, about 12 minutes. Add 1-2 tablespoons water and/or reduce heat to prevent burning.
In medium bowl, combine onion mixture, remainder of olive oil, hummus, salt and blend with stick/immersion blender until well mixed. Store in refrigerator, covered.
Hot Crab Dip
This Crab Dip can be served hot or cold, but I believe that the hot version is especially flavorful. The combination of artichokes, (optional) lemon, and crab is delightful.
I like serving this dip with sliced raw zucchini, cucumbers, or spread on grain-free flatbreads.
Makes 10-12 servings
2 tablespoons extra-virgin olive oil
1 medium onion, finely chopped
2 cloves garlic, minced
8 ounces cream cheese, softened
1/2 sour cream
1/2 cup mayonnaise
1/4 cup shredded cheddar cheese (or other cheese)
8-12 ounces artichoke hearts, drained
6 ounces lump crab
1/2 teaspoon sea salt
Ground black pepper to taste
1/2 teaspoon ground cayenne pepper
2 tablespoons chives, chopped
Optional: slices or wedges of lemon
In medium skillet over medium heat, heat olive oil, then saute onion and garlic until softened and translucent, about 7-8 minutes. Remove from heat.
Preheat oven to 350 degrees F.
In large bowl, combine cream cheese, sour cream, mayonnaise, cheese, artichokes, crab, salt, black and cayenne pepper, then stir in onion/garlic mixture and mix until combined. For smoother texture, blend mixture briefly using stick/immersion blender, specifically pureeing artichokes.
Pour mixture into 8×8 inch baking pan. Sprinkle chives across top.
Bake for 30 minutes or until edges lightly browned. Remove from heat. Place lemon slices or wedges over top, if using.