Clean, Tasty and Healthy Dip

With football in the air, chips seem to taste that much better! To help prevent the epic blood sugar spike that a classic chip binge can cause, here are two clean, tasty and healthy dip recipes that go perfect with your chips, and keeps your calories and fat grams in check. Just remember to add some protein before your chip festival starts.

Let the games begin!

Vegetable Salsa

Created by VN Chef Valerie Cogswell

Thrive Phase and Body Confidence Approved

Gourmet Style

Vibrant chopped vegetables are tossed with loads of garlic, jalapeño, tangy lime, and fresh cilantro in this easy vegetable salsa. A spoonful or two adds color, texture, and flavor to grilled seafood, chicken, pork tenderloin, brown rice, your favorite veggies, and even salad.

Vegetable Salsa

Makes: 17 Servings
Serving size: ½ Cup

Calories per serving: 39
Protein per serving: 0 grams
Fat per serving: < 1 gram Carbohydrates per serving: 8 grams

Ingredients:

  • 1 cup frozen or grilled corn, thawed
  • 1 pint cherry or grape tomatoes, quartered
  • ½ cucumber, peeled, seeded, and chopped
  • 1 (12- ounce) can low-sodium black beans, rinsed and drained well
  • 1 medium red onion, diced
  • 3–4 large cloves garlic, finely minced
  • 1 small jalapeño, seeded and finely minced (use more if you like your salsa extra hot)
  • 2 teaspoons olive oil
  • Large handful fresh cilantro leaves, chopped
  • Juice from 1 lime (or 2 if you prefer)
  • Sea salt or pink Himalayan salt
  • Freshly ground black pepper

Method of Preparation:

  1. Combine corn, tomatoes, cucumbers, beans, onions, garlic, jalapeños, olive oil, and cilantro in a bowl. Toss well.
  2. Squeeze desired amount of fresh lime juice over the top and taste. Add more if necessary.
  3. Season to taste with salt and pepper.
  4. Refrigerate at least 1 hour to allow flavors to blend.
  5. Enjoy.

What is the nutritional balance?

In the amount of the suggested serving size, this is a low calorie recipe consisting of mostly carbohydrates. For a complete meal, please add a protein, fat, and a small amount of carbohydrates. An example of a balanced meal with this salsa would include grilled salmon (protein and fat) with vegetable salsa (small amount of carbohydrates) and a side of brown rice or vegetables (more carbohydrates).


Guacamole

Created by VN Chef Valerie Cogswell

Thrive Phase and Body Confidence Approved

Gourmet Style

This traditional guacamole is packed full of fresh, bold ingredients like creamy, heart-healthy avocados, tomatoes, onion, garlic, jalapeño, and cilantro. Use guacamole to replace mayo in your favorite wrap or on top of chicken, fish, or salad. You can also customize your guacamole by adjusting the amount of garlic, onion, jalapeño, lime, and cilantro; have fun with it and make it your own!

Guacamole

Makes: 12 Servings
Serving size: 2 Tablespoons

Calories per serving: 75
Protein per serving: 0 grams
Fat per serving: 6.5 grams
Carbohydrates per serving: 4 grams

Ingredients:

  • 4 ripe avocados, pitted and chopped
  • 1 tomato, seeded and chopped
  • ½ small red onion, chopped
  • 1 clove garlic, finely minced
  • ½ small jalapeño, finely chopped (optional)
  • Small handful fresh cilantro (or as much as desired), chopped
  • Juice from 1 lime juice (or as much as desired)
  • Sea salt or pink Himalayan salt

Method of Preparation:

  1. Gently combine avocados with tomatoes, red onions, garlic, jalapeño, and cilantro.
  2. Add desired amount of lime juice and season to taste with salt.
  3. Mash to desired consistency.
  4. Taste again for seasoning and adjust as necessary.
  5. Enjoy!

What is the nutritional balance?

Guacamole is a heart-healthy fat. Please add a carbohydrate and protein to make a complete meal.


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