15 Days of Dips · C.H.E.F. Recipes (Cheap Healthy Easy Fast)

Bonus dip #16 – Spicy Cocktail Sauce


Happy New Year’s Eve 2013!
Add this tasty shrimp cocktail to your menu!
Mix 1, 6 oz can tomato paste
1/4 cup apple cider vinegar
Dash hot sauce
Dash Worcestershire sauce
1 tbs. Prepared Horseradish
Mix well, refrigerate to blend flavors.
Serve with shrimp.

15 Days of Dips · C.H.E.F. Recipes (Cheap Healthy Easy Fast)

#15 Black Bean Salsa Dip

We all know that black beans are healthy, they offer fiber for our digestive tract health and plant protein for healthy muscles, blood sugar regulation, heart health and they are virtually fat-free like all other beans. Beans of all kinds are extremely versatile.

15 black bean salsa dip
Slghtly chunky version

This black bean salsa dip is easy, fast and tasty!

1, 15 oz. can low or no sodium black beans, rinsed and drained

2 Tbs. olive oil

2 Tbs. lime juice

small handful parsley or cilantro or both

1/2 -1 jalapeno pepper seeded if less heat is preferred

1 cup freshly prepared salsa (or 1 small can petite diced tomatoes)

*add extra hot sauce of desired

Add beans, oil, parsley/cilantro, lime juice and 1/2 (or full cup if you want a completely smooth dip) of salsa or tomatoes to a food processor bowl and process until smooth and creamy.

Serve as is or mix remaining half cup into the mixture by hand for a chunky black bean dip. Serve with tortilla chips.

Smooth version
Smooth version
15 Days of Dips · C.H.E.F. Recipes (Cheap Healthy Easy Fast)

#14 Carrot Relish

14 Carrot relish
In November my parents, brother and sister-in-law went to a Hart’s Turkey Farm in Meredith, NH for Thanksgiving. They were served crackers with a carrot relish before their meals. They loved the relish and decided to try to replicate it and came up with this recipe which is quite good.
Carrot Relish
4 medium carrots, shredded
½ cup pickle relish-sweet or dill whichever you prefer
1 Tbs fresh garlic, chopped
1 tsp  sea salt
½ tsp pepper
1 tsp garlic powder
1 Tbs onion
1 Tbs celery seeds
1 Tbs mustard seed
1 tsp dried parsley flakes
2 Tbs apple cider vinegar
4 Tbs olive oil
Mix all ingredients well and refrigerate overnight. Serve with butter crackers.
15 Days of Dips · C.H.E.F. Recipes (Cheap Healthy Easy Fast)

Vegetable Dip

12Veggie Dip

Sometimes I want to splurge a little because it brings back happier times and so I allow myself a little freedom. Allowing yourself freedoms every so often is healthy as long as you stay within reason and when you stay focused and pull yourself back into your healthy lifestyle.

One of my favorite dips is sour cream & vegetable dip, the kind that was around when I was younger and made with Knorr Vegetable soup dry mix. Since I’m no longer a fan of processed foods and chemicals in my food I needed to come up with one that is as good or better without the chemicals.

The following recipe was made with sour cream and a spoonful of mayo but for an even healthier dip you can use organic plain Greek yogurt or even a soft white bean instead of sour cream. (Sour cream was my real freedom and I’m proud to say, I only had a little bit and was fully satisfied)

1- 16 oz container sour cream

1 Tbs. mayonnaise

1 large peeled carrot, grated

1/2 small onion or 3 scallions chopped fine

8 cherry tomatoes, chopped fine (or for a tangy flavor, 8 sundried tomatoes)

1/4 cup frozen peas (optional)

1/8 tsp salt, paprika, chili powder, onion powder & garlic powder

small handful chopped parsley and cilantro

Mix all ingredients in a large bowl – chill overnight to let flavors blend.

Serve with chips or assorted vegetables.




15 Days of Dips · C.H.E.F. Recipes (Cheap Healthy Easy Fast)

#11 Craving Buster Carrot Dip

11-carrot dip

If you get a craving for something sweet during the day at work or at night but want to stick with your intentions of cutting out junk foods and sugar, this is the dip for you! It’s simple to make and as with most of my healthy dips promoted here, it’s easy to pack in your lunch and go.

The recipe:

4 large carrots, peeled & cut into halves or thirds


Olive oil

freshly ground black pepper

1/4 tsp. Thyme

1 tsp. Parsley

1/4 tsp. onion powder

1 tsp. Basil

Wrap carrots in foil, sprinkle with salt, drizzle with olive oil and bake until soft-about 40 minutes

Remove from oven and cool. Mash by hand or in a blender with a bit more olive oil, black pepper & thyme. Pour into bowl, add basil and parsley, mix well. Divide among several small mason jars with cut veggies or add entire dip to a serving bowl and serve with a variety of veggies for guests.

This is simple to make ahead of time and refrigerate for a week of healthy snacking!

11-carrot dip for work

15 Days of Dips · C.H.E.F. Recipes (Cheap Healthy Easy Fast)

#10 Healthy Peanut Butter-Honey Dip


Need a snack? Make it a healthy one with this fast fix.

-1 cup organic smooth or crunchy peanut butter at room temperature
– 3 Tablespoons local honey
-1 Tablespoon organic un-sulfured molasses
-1-2 teaspoons cinnamon
Bring peanut butter to room temperature.
Mix all ingredients well and serve with fruit or celery sticks.

*if you prefer it thinner, add a small amount of water to desired consistency

15 Days of Dips · C.H.E.F. Recipes (Cheap Healthy Easy Fast)

# 9 Roasted Red Pepper Dip


Roasted Red Pepper Dip

1, 15-oz far roasted red peppers (or you can roast your own 2-3 large red peppers, de-seeded/cut in half)

1, 15 oz can white beans or chickpeas

1-2 cloves garlic

1 tsp lemon juice

1/2 tsp celery seed

dash chili powder

dash paprika

dash salt & pepper

splash olive oil

Combine all ingredients in a blender or food processor and blend until smooth. If mixture looks too thin you can thicken it with chickpea flower or as I did 1/4 cup ground flax-seed meal.

Chill for at least an hour to overnight. Serve with assorted vegetables, crackers, pita chips or toasted baguette slices.