Shifting away from junk food and choosing healthier, less processed, or natural food options starts at home. Preparing your own snacks and dip is key, as it allows you to intentionally select ingredients that support your health.
Simple yet nourishing snacks, such as fresh vegetables cut just right, can make a big difference. The real star, however, is making your own dip – using fresh, preservative-free ingredients and wholesome seasoning.
For Anele Jili, sous chef at Dundee Battlefield in KwaZulu-Natal, the best dips are simple, wholesome, and full of flavour.
“To make hummus, all you need are chickpeas, tahini, garlic, and lemon juice,” she explains. This classic dip pairs perfectly with carrot sticks, cucumber slices, or cherry tomatoes.
Another favourite is a Greek yoghurt dip, made with Greek yoghurt, herbs, and spices. She recommends serving it with pita chips, cucumber slices, carrot sticks, or bell peppers.
But nothing beats a spinach and artichoke dip, Jili says. Made with spinach, artichoke hearts, Greek yoghurt, and cheese, it’s delicious with whole-grain crackers, pita chips, or fresh vegetables like carrot sticks and cucumber slices.
Jili advises opting for fresh or roasted vegetables, using herbs and raw spices, and avoiding added preservatives. A simple pinch of salt is all you need to bring out the flavours.
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Balanced and bold
Tshwane-based chef Thole Mathe believes that a great dip is all about balance and understanding flavours. No single ingredient should overpower the others.
He explains that the key to a perfect dip is to taste as you go and adjust seasonings until it suits your palate.
“Making your own dip at home is one of the easiest and most effective ways to eat healthier, save money, and reduce waste,” Mathe adds.
Healthy ingredients such as avocado, cottage cheese, and plain yoghurt form the base of his dips, while parsley, basil, and mint help boost flavour. Homemade dips are also better for your health because they avoid preservatives, hidden sugar, and unhealthy fats.
One of his classic healthy dips includes:
- Avocado base
- Plain yogurt
- Fresh parsley
- Red onions
- Garlic powder
- Lime
- Olive oil
- Mustard seeds
- Black pepper
- Rosemary and olive spice, for seasoning
Blend all ingredients until smooth and creamy. Avocado-based dips are best eaten within one to two days, and proper storage is important to extend shelf life and prevent food waste.
Snack smart, dip fresh
Dips are a broad category of foods that can be made from a wide range of ingredients, including vegetables, fruits, nuts, seeds, and legumes, says Polokwane-based registered dietitian Kulani Mtileni.
He explains that some dips, such as hummus and guacamole, are high in healthy fats and protein, while others, like salsa and marinara sauce, are lower in calories and rich in vitamins and minerals.
“The nutritional profile of dips can vary greatly depending on the ingredients used, making it essential to choose dips that align with your dietary goals.”
Dietitian Kulani Mtileni
He notes that store-bought dips can be convenient but often include added preservatives, sodium, and sugar. Homemade dips let you control the ingredients and portion sizes, making them a healthier option. If you are short on time, prepare a batch over the weekend and store it in the fridge for up to a week.
Cookbook author and chef, Pumla Brook-Thomae from Gqeberha, says her love for Greek yoghurt sums up her approach to dips – a favourite that is not only satisfying but also healthy. She shares with Food For Mzansi some simple homemade dips that are easy to make and affordable.
Guacamole dip
Ingredients
- 3 medium avocados, diced
- 3 tbsp finely chopped onion
- 1 medium tomato, de-seeded and diced
- 2 garlic cloves, minced
- 1 jalapeno chilli, de-seeded and chopped
- 3 tbsp coriander
- 2 tbsp lemon juice
- A light sprinkle of crushed black pepper
- Chopped coriander for garnish
Method
- Mash the avocado with a fork to maintain some texture.
- Reserve 1 tbsp diced tomatoes and a few coriander leaves for garnish.
- Add the remaining ingredients to the avocado and mix until just combined.
- Garnish with reserved tomatoes and coriander.
Top tips
- For a smoother dip, mash the avocado until smooth.
- Try different tomato varieties for unique flavours.
- Serve with roasted sweet potato wedges, raw root vegetables, or sliced cucumbers for a healthy snack.
Marie Rose dip
Ingredients
- ½ cup plain Greek yoghurt
- 2 tbsp mayonnaise
- 2 tbsp tomato sauce
- 1 tsp hot sauce
- A pinch of salt
- Smoked paprika for garnish
Method
- Mix all the ingredients until well incorporated.
- Sprinkle with smoked paprika and serve alongside air-fried chicken nuggets, roasted cauliflower, broccoli florets, or oven-roasted fries.
Tartar dip
Ingredients
- ½ cup plain Greek yogurt
- 2 tbsp mayonnaise
- 1 large gherkin, finely chopped
- 1 hard-boiled egg, finely chopped
- 1 clove garlic, minced
- 1 tbsp parsley, roughly chopped
- 1 tbsp onion, finely chopped
- 1 tsp mustard sauce
- 1 tsp lemon juice
- Salt & crushed black pepper to taste
Method
- Place all ingredients in a small bowl and mix well.
- Sprinkle with parsley and serve with air-fried or oven-baked homemade fish fingers, crumbed calamari, or as a dip for crackers and crisps. You can also enjoy it with crumbed oven-baked fish and chips.
- The egg is purely optional.
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