MORE FRUIT AND VEG Part 2: Snacks - “CHEESY” COURGETTE DIP

MORE FRUIT AND VEG
Part 2: Snacks
“CHEESY” COURGETTE DIP

Have you noticed how snacking can creep up on you? After a long day, you get home, feeling slightly peckish or just outright starving, dinner won’t be ready anytime soon or you may be waiting for the rest of the family to come home for dinner. What do you do? Open the fridge or cupboards and scoff anything in your sight. That’s when we are most likely to eat to wrong stuff. Potato crisps, cakes, biscuits, chocolates...

Many times I heard my friends saying how they make themselves a cup of tea, open a packed of biscuits and just keep going. One is never enough. My solution is not to buy any biscuits in the first place but that will keep you feeling peckish. Keep in mind that 1 biscuit averages around 75cal and gives your body no nourishment whatsoever. Only cravings and unhealthy sugar spikes.

Why not snack healthily and work towards your fruit and veg quota while doing so? The obvious and easiest way is to have some fruit around, just grab and go. Cut up veggies are another easy option. With a little bit of planning you can make fruit and veggies even more sexy.

One of our favourites is keeping grapes in ziplock bags in a freezer. I buy a huge box in Costco, take them off their stalks and freeze them in batches. My son says they are better than sweets. Freezing intensifies the flavour and since they are frozen you will take a while eating them. Perfect when watching a movie.

Some of our snack staples include kale chips, dehydrator apple or banana crisps, Medjool dates, raw “balls” and bars, hummus with carrot sticks or linseed crackers (or good quality, sometimes homemade tortilla chips) with homemade guacamole (have you noticed shop bought one has double cream in it?!!!) or good salsa.

My snack recipe is courgette dip, it is raw and incredibly versatile, the pine nuts give it a cheesy texture, reminiscent of ricotta. You can use it as a dip, spread, or even stir it into your pasta “pesto” style. And of course it counts towards your 5(or 10)-a-day.


“CHEESY” COURGETTE DIP

courgettedipdetail

This dip will keep for a couple of days in the fridge, if you are making it ahead use 2 Tbs of lemon juice. When stored the lemon juice looses some of its power.

Makes about 1 cup

ingredients:
2 young crisp courgettes (zucchini)
70g (1/2 cup) pinenuts
1 small garlic clove
1 cup basil leaves, packed
1 Tbs olive oil
1 Tbs lemon juice
salt to taste

courgettedip

method:
  1. Grate your courgettes coarsely, mix in 1 tsp of salt. Place the courgettes in a collander that is set over a bowl. Put a small plate on top of the courgettes and place some full tins on top to weigh it all down. Leave for about half an hour.
  2. Place your courgettes in a cheese cloth (clean tea towel or a good quality paper towel will do the job), squeeze as much of the water out as you can. You don’t want a watery dip.
  3. In a high speed blender or a food processor combine all ingredients and process until the desired texture (see picture)
  4. Garnish with basil leaves and pinenuts and serve with vegetable crudites or crackers (preferably raw).
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