HERE’S WHAT’S FUELING YOUR FAVOURITE DIPS
Healthy Highlight: Kale
By the mid-1990’s kale had started to be marketed as a superfood - and rightfully so. This cruciferous vegetable is nutrient dense, packed with vitamins and minerals. It’s a low-calorie, low-fat source of vitamin A, B6, C, calcium, iron, potassium and magnesium.
Kale is also one of the world’s best sources of vitamin K, an important factor in bone health and for healing wounds.
Try kale edamame dip with pretzel chips, on grilled cheese or as a fresh alternative to pesto.
Healthy Highlight: Yogurt
Yogurt, a popular choice for breakfast, is also a smart choice thanks to probiotics - great for gut health and for those with irritable bowel syndrome (IBS). High in riboflavin (vitamin B2), yogurt helps the body break down carbohydrates, proteins and fats and turns them into energy.
Try labneh with falafel, as a pizza dip, with Mexican food or as a garlicky alternative to cream cheese.
Healthy Highlight: Olives
A staple in the Mediterranean diet, olives offer the heart healthy benefits linked to consuming extra virgin olive oil by lowering bad cholesterol and raising good cholesterol, with some added nutritional benefits.
A sneaky source of calcium (good for bones) and iron (good for energy), olives make a good snack for vegetarians, runners, cyclists and for those looking to satisfy a salty craving!
Try olive tapenade with cheeses of all kinds, on grilled white fish or mixed into pasta.
Healthy Highlight: Turmeric
Hummus dates back to 13th century Middle East and is still popular to this day. It remains a staple in the region. Here, the addition of turmeric gives the traditional recipe an anti-inflammatory boost and is great for your skin, too.
Try turmeric hummus with crudités, spread on a sandwich or warm pita, or add a dollop to a buddha bowl.
Healthy Highlight: Chickpeas
Chickpeas are a great plant-based source of protein and iron; they’re also a resistant starch meaning some of its carbohydrate content doesn’t get digested and thus, lowers its caloric density.
Also high in choline, eating chickpeas can help improve memory, regulate mood and other important brain functions.
Try truffle hummus with fresh bread and roasted tomatoes, mushrooms cooked in herbs or serve as an easy yet impressive party appetizer.
Healthy Highlight: Pumpkin
While most people became familiar with pumpkins thanks to Halloween carvings and Thanksgiving pies, it can be used much more diversely around the holiday season.
Pumpkin is jam-packed with beta carotene - a powerful antioxidant that gets converted into vitamin A which is great for maintaining good eyesight and serves as a powerful immune booster.
Try pumpkin rosemary hummus with roasted root vegetables, roasted chicken or include it on your holiday dinner plate.
Healthy Highlight: Beets
Let’s talk a little scientific talk. In 1998, a team of scientists were awarded the Nobel Peace Price for highlighting nitric oxide’s importance to the cardiovascular system.
Beets are high in nitrate which the body converts into nitrates, then nitric oxide. Nitric oxide enhances oxygen delivery and blood flow to working muscles making beets a popular pre-workout snack for runners, cyclists and other endurance athletes to increase performance. Studies have shown higher levels of nitric oxide can actually improve time-to-exhaustion!
Try beet balsamic hummus with crudités, on avocado toast or a grilled radicchio & goat cheese salad
Healthy Highlight: Pecans
Just like its fibre content, the fat composition in pecans has been shown to improve satiety. Studies have shown just 10 grams of nuts per day are linked to a lower body mass index (BMI).
Pecans also harbour one of the highest concentrations of manganese among nuts, an important mineral that contributes to proper brain function and has been linked to better mental health. It’s also been identified as a preventative measure to certain types of cancer including breast cancer.
Try candied pecans with ice cream, atop salads, on baked brie or add them to your next charcuterie board.