5 Delicious, Healthy Dip Recipes

What’s your favorite dip? Chances are, a major ingredient is mayonnaise, sour cream or cheese – which means a hefty hit of saturated fat. Other common ingredients (from salt to soup packets) send sodium soaring.

Now for some good news: We’ve got great recipes for healthy alternatives, courtesy of the 10-Day Detox Diet Cookbook by functional medicine physician Mark Hyman, MD. The new cookbook is a companion to his bestseller, The Blood Sugar Solution 10-Day Detox Diet.

Click through to get the scoop on five of Dr. Hyman’s delicious dips.

Tahini, a paste made from sesame seeds, is a key ingredient in hummus. But this fresh-tasting dip is even more versatile then hummus: It’s great for dunking crunchy veggies or as a sauce for fish. It’s also loaded with health benefits. Tahini is a rich source of magnesium, which can help ease muscle soreness and fight headaches. Basil, mint and cilantro add freshness and important nutrients including vitamin K, which promotes healthy bones and helps blood clot properly.

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This vibrant red dip has only a few ingredients, but they’re some of the healthiest ones you can add to your diet. Sweet red bell peppers are loaded with vitamin C: Just one can provide more than 200 percent of your daily vitamin C needs. Walnuts are a wonderful source of inflammation-fighting omega-3 fatty acids. And that sprinkle of red pepper flakes does more than heat up your palate. Research shows cayenne pepper can act as a pain reliever and digestive aid.

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If you have a weakness for guacamole, this recipe will let you enjoy a little more of it without packing on pounds. After all, even though most of the fat in avocados is monounsaturated—a good kind of fat—too much will still lead to weight gain. (A medium avocado has around 23 grams of fat and 250 calories.) Here, a puree of nutrient-packed kale replaces some of the avocado, which slashes fat and calories. Enjoy a half-cup of this green dip for about 200 calories and 15 grams of fat.

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Is it a dressing or a dip? You decide. Thin it with water for a tangy dressing; Dr. Hyman recommends it for kale and other hearty greens. Or keep it thick and enjoy it with raw veggies, as if it were hummus. In fact, this recipe is similar to hummus—but mineral-rich cashews take the place of chickpeas. These nuts become deliciously creamy when soaked in water and pureed. Bonus: Making nuts a regular part of your diet can help you live longer.

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Strawberries, blueberries and raspberries are the stars of this unique salsa, which is mildly spicy and sweet, low in calories and high in nutrients that support the immune system. Dr. Hyman says this salsa is great with cucumber slices or cauliflower. We think you’ll want to stick your spoon right in the mixing bowl! 

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