HEALTHY DIPS ARE GREAT FOR SNACKING – ADVICE FROM EMMA
I always find it really important to make sure that I have healthy snacks nearby. If I don’t then I can often reach for the unhealthy choices.
Eating a healthy snack allows you to add to your intake of essential nutrients. They also contain fibre which keeps us fuller for longer and supports detoxification.
I always like to keep homemade dips in the fridge, they are the perfect accompaniment to some vegetable sticks or oatcakes. It is important that snacks should be made up of complex carbohydrates, protein and healthy fats. This will keep you fuller for longer and your energy levels more consistent.
One of my favourite quick and easy dips is a delicious mix of watercress (or you can use rocket), avocado and cannellini beans. So quick to whizz up and lasts for 3 to 4 days in the fridge.
Cannellini beans are a fantastic source of plant protein. Beans such as cannellini are a brilliant part of a healthy diet because they provide you with a high protein and fibre content without overloading a snack with calories. Studies have shown them to be effective in weight loss, they prevent a blood sugar spike that often occurs after eating.
Cannellini beans have a very low calorie count while keeping you feeling full. This makes them a great addition to the diet of anyone wanting to lose weight.
Avocados are so full of essential nutrients containing about 20 different vitamins and minerals, they really are a superfood. Don’t be scared of the fat content, they are full of monounsaturated fats which help regulate our blood sugar levels. These fats are good for you and are the main form of fat in the Mediterranean diet which we know is protective against chronic disease.
They are full of soluble fibre that supports a healthy digestive system and a great source of protein and rich in antioxidants.
I add watercress to the dip, not only because of its delicious slightly peppery taste which livens up this dip but also for its nutritional properties. It is high in antioxidants and has many health benefits. One cup of watercress provides over 100% of the RDI of vitamin K, a vitamin necessary for blood clotting and healthy bones.
If you are unable to get watercress then use rocket instead, it is equally delicious.
Rocket and Avocado and Cannellini Bean Dip
This dip will keep well in the fridge, make sure you keep it in an airtight container as avocado can colour slightly. The lemon in this dip should help prevent this.
1 large ripe avocado
1 400g can of cannellini beans rinsed and drained
handful of flat leaf parsley roughly chopped
2 tbsp. lemon juice
1 garlic clove
sea salt and black pepper
2 tbsp. extra virgin olive oil or more to make the dip creamy
Put into a food processor the avocado, parsley, rocket, beans, lemon juice, garlic, salt and pepper. Blend until the mixture is roughly chopped and then with the machine running gradually add the olive oil and process until the mixture is creamy.
Spoon the creamy dip into a serving bowl and serve with crudité or oatcakes.
If you missed Emmas last recipe for the carrot and date tray bake it is delicious.
Emma is a Registered Nutritional Therapist. A member of BANT (British Association of Nutritional Therapists) and CNHC (the Complementary and Natural Healthcare Council). You can contact Emma at Emma Marshall Nutrition. You can also follow her on Instagram where she shares some of her delicious recipes.
If you live in the UK wishing you a great Bank Holiday week-end. I shall be busing cooking some of Emma’s delicious recipes and having my three grandsons to stay. See you again next week.
PS. If you were previously disapointed the Parrot scarves are now back in stock at Chicatanyage scarf shop.