Avocado Dip

Avocado Dip

The added seeds give this yummy dip an awesome crunchy texture and help to boost the levels of healthy fats provided by the avocado. We’ve even hidden some spinach in this dip so that it’s packed with nutritional punch!

Ingredients

  • 2 avocados
  • 1 Tbsp sunflower seeds
  • 1 Tbsp sesame seeds
  • 1 Tbsp Healtheries White Chia seeds
  • 50g sour cream, reduced fat
  • ½ tsp lemon zest
  • Small handful of spinach, chopped
  • Juice of ½ a lemon
  • Salt and pepper to taste

Method

  1. Lightly toast the sunflower seeds on the stove top over a low heat for 4 - 5 minutes being careful not to let them burn (no oil is necessary). Once toasted put aside to cool.
  2. Remove skins and stones from avocados and roughly chop avocado flesh into a bowl along with all other ingredients. Mix lightly with a fork to combine and season with a little salt and pepper.

Serving Suggestion

Serve with a selection of vegetable sticks and Healtheries KidsCare® Potato Stix or Rice Wheels.

Nutrition Information

Average Quantity per Serving

Average Quantity per 100g

Energy

543kJ (130Cal)

918kJ (219Cal)

Protein

1.9g

3.1g

Fat, Total

13.3g

22.4g

- Saturated

3.2g

5.3g

- Polyunsaturated

2.2g

3.7g

- Monounsaturated

7.3g

12.4g

Carbohydrate

0.5g

0.8g

- Sugars

0.5g

0.8g

Dietary Fibre

1.5g

2.5g

Sodium

82mg

138mg

 
 
 
 
 

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