Many of us have a lot more free time these days! More time to get outside and go for a walk, more time to talk with friends on the phone, and more time to try some new recipes. 

Below, check out three dips that are bursting with nutritional benefits, as well as flavor! 

Serve any of them with thinly sliced vegetables, steamed asparagus, endive or radicchio leaves, or chopped radishes. You can also use these dips as a sauce for chicken, beef, or fish, or thin them with lemon juice for a creamy salad dressing. 

Best of all, these three dips take only 10 minutes to make and are super low carb! 

Red Pepper & Feta Dip

Why Red Peppers? 

Not only do they bring a bright burst to this dip, red peppers also add key nutrients like vitamins A and C to the mix. Both are free radical–scavenging antioxidants that work together to slow down aging, ward off disease, maintain healthy skin, and support immune function. 

Ingredients

• 1 cup full-fat Greek yogurt
• ½ cup roasted red peppers, drained and chopped + additional for garnish
• 2 tbsp chopped fresh basil
• 1 large clove garlic, roughly chopped
• ½ tsp sambal oelek or other hot sauce
• ¼ cup crumbled full-fat feta cheese
• sea salt and ground black pepper, to taste

Directions

1. In a small food processor, combine full-fat Greek yogurt, red peppers (drained), 2 tbsp basil, garlic glove and sambal (or other hot sauce); blend until smooth. 
2. Stir in full-fat feta and season with salt and pepper. 
3. Cover and refrigerate for 30 minutes.
4. Garnish with left-over red peppers.

Nutrition Facts

Serving Size: 1/6 of recipe
Calories: 66
Carbohydrates: 4g
Fat: 4g
Protein: 5g

Spinach Dip 

Why Spinach?

It sits high on the superfood list for a reason. Spinach is comprised of a seemingly infinite list of body-boosting properties, like nitrates (which help moderate blood pressure levels), antioxidants, and certain plant compounds that ward off infection and inflammation. 

This recipe, in particular, utilizes spinach, yogurt, goat cheese, and mint to make a flavorful, herby dip. 

Ingredients

• 1 cup full-fat plain Greek yogurt
• 3 green onions, chopped
• ¼ cup fresh mint + additional for garnish
• ¼ cup fresh parsley + additional for garnish
• 2 cups loosely packed baby spinach 
• ¼ cup soft goat cheese
• ½ tsp lemon zest + 2 tsp fresh lemon juice
• 1 large clove garlic,
• Ground sea salt, to taste

Directions

1. Add yogurt, onions, mint, parsley, spinach, cheese, lemon zest and juice, and garlic to a blender; blend until smooth. 
2. Season with salt. 
3. Transfer to a bowl, cover and refrigerate for 30 minutes. 
4. Garnish with additional mint and parsley.

Nutrition Facts

Serving Size: 1/6 of recipe
Calories: 61
Carbohydrates: 3g
Fat: 3g
Protein: 5g

Curry Cashew Dip 

Why Cashews? 

Nutrient- and energy-dense, and high in fiber, cashews are a great nut for weight loss, among many other health benefits. They’re also stocked with zinc, a mineral vital to the development of immune system cells and regulators. 

Ingredients

• ½ cup raw unsalted cashews + additional chopped cashews for garnish
• 2 tsp curry powder
• 1 cup full-fat plain Greek yogurt (TRY: Stonyfield Organic Whole Milk Greek Plain)
• ½ tsp lime zest + 1 tbsp fresh lime juice sea salt, to taste

Directions

1. Add cashews to a small skillet over medium-low heat and let toast for 3 minutes. 
2. Add curry powder and toast for another 2 minutes. 
3. Transfer nuts to a small blender with yogurt, lime zest and juice; blend until smooth. 
4. Season with salt. 
5. Transfer to a bowl, cover and refrigerate for 30 minutes. 
6. Garnish with chopped cashews.

Nutrition Facts

Serving Size: 1/6 of recipe
Calories: 96
Carbohydrates: 5g
Fat: 6g
Protein: 6g