Dips have been keeping crackers and carrots company for decades. These moreish appetisers often seem like a healthy option next to cakes and pies. Double dippers be wary though as these pureed party munchies can be junk food in disguise.
The supermarket aisles are adorned with colourful dips begging to be taken to your next party. Some of these tubs can contain half a day’s serve of salt and close to that in fat. Many also contain sugar and can also add a load of kilojoules to your daily intake.
Popular dips are condiments not meals. A dip that is 100 grams may have ten serves in it. This is only about two teaspoons. As a general rule you should aim for no more than one tablespoon as your serving of dip. If you notice you finish a half a plate of crackers with your tip then you’re consuming far too much.
Check the nutrition label of your dip. Ingredients are listed in descending order based on quantity. The fewer the ingredients the better. Dips can have heaps of additives and preservatives. That bright purple you see in your beetroot dip probably doesn’t come from beetroot.
Dip made from vegetables or legumes are generally your best bet. Avoid those that have a high amount of oil of full fat cheese though. If you see layer of oil on top of your avocado dip then that’s definitely not a skinny dip. These types of dips are likely to make you feel bloated and uncomfortable at your next gathering.
Yoghurt, cottage cheese and hummus are usually the best options to go for. You still need to check your labels though as brands vary in their nutrition content. Tzatziki by Chris’ Foods and tzatziki by Chobani are great choices as they have a high yoghurt content. Yalla’s hummus contains 61% chickpeas and Black Swan skinny hummus 71%.
A good avocado dip is hard to find. Top of my list are Black Swan guacamole, Macro avocado and Obela classic guacamole. They contain a heap of avocado and taste fantastic! Other great vegetable dips are Syndian spinach pesto which contains 51% eggplant and Morlife superdip mixes which have added herbs, spices and prebiotics and probiotics.
The market is now producing low Fodmap dips such as Pil Pel beetroot and almond. My recommendation is also to simply make your own. You can control exactly what you put in it without the need for additives and preservatives which add sulphites and other nasties. Throwing in your favourites vegetables or legumes with a good olive oil is all that’s required.
The down side of dips is often what you eat with them. Salty crackers and pretzels are going to send your salt intake soaring. Try to surround your dips with carrot, cucumber, capsicum and celery. Or toast your own sliced baguette with a dash of oil.
If you chip and dip every weekend it may be time to start making your own appetisers or stick closely to the right brands.Party platters with creamy, processed dips will really dip into your savings and health goals.