Whether you are entertaining guests, tailgating, watching your favorite sports team at home or just needing a bite in between meals, chips and dip are a go-to snack for many. The problem for your waistline is the store-bought dips can be laden with additives like sodium and sugar, and low on the good stuff like protein and fiber. Here are 5 healthy dips and superfoods that will punch up the protein and fiber in your favorite dip!
- Hummus + Quinoa
- Guacamole + Edamame
- Tzaziki + Hemp Seeds
- Black Bean + Pumpkin Seeds
- Salsa + Nutritional Yeast (or Amaranth)
HUMMUS + QUINOA
Hummus is mainly made of chickpeas (garbanzo beans), tahini paste, olive oil, salt, garlic and lemon. Although the chickpea, which is a legume, and the tahini seed are both incomplete proteins, by combining them into humus, you get a complete protein meal packed with protein, fiber and many other nutrients.
Quinoa is a “superfood” that’s a seed but prepared and eaten like a grain. It’s gluten free and a complete protein source since it provides all 9 essential amino acids. It’s higher in protein and fiber compared to many whole grains.
Quinoa (1 TBL)
protein = 1 gram
fiber = 3 grams
fat = 1 gram
calories = 14
GUACAMOLE + EDAMAME
The main ingredient in guac is avocado. Rich in monounsaturated fats, the avocado has a smooth and creamy texture and is much higher in fat than most other fruits. Yes, this tasty green bad boy is a fruit and another surprising fact is that it’s high in fiber as well.
Edamame are green soybeans and an all around badass legume! Legumes or beans are usually lacking in certain essential amino acids, but soybeans are considered a whole source of protein and a complete protein which means that they provide all 9 essential amino acids that our bodies do not produce and must eat.
Edamame (1/2 cup shelled or 1 1/8 cup pods)
protein = 10 grams
carbs = 9 grams
fiber = 7 grams
3.5 g fat (1 gram mono, 1.5 grams poly, 1 gram saturated, 0.3 grams omega-3 fatty acids)
calories = 120
That little serving of edamame gives you as much fiber as in 4 slices of whole-wheat bread or 4 cups of steamed zucchini. It has as much protein as it does carbohydrate and for a plant food, it’s quite high in iron; it has about as much as a 4-ounce roasted chicken breast.
TZAZIKI + HEMP SEEDS
Tzaziki is made mainly from greek yogurt. Greek yogurt is a good source of protein compared to other yogurts and has a thicker consistency which makes it great to add to other foods to add bulk instead and is a lower calorie option than sour cream or mayonnaise.
Hemp seeds come from the hemp plant, Cannabis sativa, which is the same species as cannabis (marijuana), however hemp seeds contain only trace amounts of THC, the compound that causes the drug-like effects of marijuana. Hemp seeds are a gluten-free Superfood that are exceptionally nutritious and rich in healthy fats, protein and certain minerals. Pound for pound, hemp seeds provide amounts of protein similar to meat like beef and lamb; 2-3 tablespoons provide almost 11 grams of protein! They are one of the only plant-based complete proteins which is very rare in the plant kingdom, as plants often lack the amino acid lysine.
Hemp Seeds (1 TBL)
protein = 3 grams
fiber = 0 grams
fat = 5 grams (1 gram mono, 4 grams poly, 0 gram saturated)
calories = 60
BLACK BEAN + PUMPKIN SEEDS
Black beans are a food that everyone can benefit from having in their kitchen cabinets as they are an extremely affordable source of protein, fiber, disease fighting antioxidants, and numerous vitamins and minerals.
Pumpkin seeds are not just for Halloween, they are a chewy snack that doubles as a phenomenal health food. With a wide variety of nutrients ranging from magnesium and copper to protein and zinc, pumpkin seeds are nutritional powerhouses that can also give your immune system a boost with their free-radical scavenging antioxidant ability. They are also high in fiber and protein and best of all, because pumpkin seeds are highly portable and require no refrigeration, they make an excellent snack to keep with you whenever you’re on the go or at home.
Pumpkin Seeds (1 TBL)
protein = 3 grams
fiber = 1 grams
fat = 5 grams (2 grams mono, 2 grams poly, 1 gram saturated)
calories = 55
SALSA + NUTRITIONAL YEAST/AMARANTH
Salsa is one of the all-time great snacking dips made mainly from tomato and onions.
Nutritional yeast is another rare complete protein, meaning that among the 18 amino acids it contains, 9 are essential ones that your body cannot produce on it’s own. You get a significant dose of the minerals iron, selenium and zinc when you consume nutritional yeast as well and one serving of nutritional yeast provides a good amount of protein and fiber. Nutritional yeast is also a good source of B vitamins, including thiamine, folate, B-6 and niacin. Just a half tablespoon of some brands will provide you with a day’s worth of B vitamins. These vitamins help you extract the energy from food and produce red blood cells. Many types of nutritional yeast are also fortified with vitamin B-12, which is usually found exclusively in animal products.
Nutritional Yeast (1 TBL)
protein = 3 grams
fiber = 1 gram
fat = 0 grams
calories = 20
THANK YOU for visiting my blog and now that you have some new healthy ideas for dips… get shopping and get eating!
If you want to get your favorite groceries from Whole Foods but at a 30% discount and delivered to your door… try Thrive Market. Think Costco meets Whole Foods! I didn’t think I would be food shopping online, but they have everything you can find in Whole Foods at a fraction of the cost and delivered to your door. For more info on Thrive Market or to try them out, go to Thrive Market.
You can also watch the Facebook Live I did with Liberté with all the featured dips below.