With summer snacks in trend in social networks, it is time to level your party with healthier immersion options for the season.
The sauces are not simply bonds for fries or vegetables; They can shine as the star of their summer table when they are made with healthy ingredients.
As a dietitian, I love demonstrating that healthy eating can be so much and tasty.
Fresh and vibrant falls are my best option for summer meetings. They are rich in nutrients and always a success. There is nothing better than seeing the empty bowl and the guests anxious for the recipe!
In this publication, I will share seven healthy and tasty sauces to test this summer, along with advice for a successful extension that everyone will enjoy.
You may also like
The 10 best summer salad teams of a dietitian
The best healthy sauces for summer meetings
Idite the heavy and overcrowded options and leave space for homemade dives (or although made) in your next summer party!
Whether you want to try their luck with these easy immersion recipes or buy quality versions, these suggestions will bring nutrition, flavor and an explosion of color to your summer table.
Each of these falls is perishable. They should not be left at room temperature for more than two hours or more than 90 ° F for more than an hour. Any leftover should be stored in an airitht container in the refrigerator.
1. Guacamole
Guacamole is a summer classic and always a favorite of the crowd, thanks to its vibrant Mexican flavors.
Key ingredients:
- Avocado
- Lime juice
- Cilantro
- Onion
- Garlic
- Optional Add-ins: tomato, chiles, cumin
With a delicious avocado base, guacamole is rich in healthy, micronutrient and antioxidant fats that can help prevent diseases such as diabetes and heart disease (1, 2).
Regular avocados consumption could also improve digestion and intestinal health through the promotion of beneficial intestinal bacteria (3).
Therefore, do not hesitate to enjoy this “superfimentary” fall daily to help support your health and general welfare.
If you are looking for a more sincere alternative with more fiber and protein that still presents avocado, try a version made with beans, such as black bean guacamole.
Dietary information: Vegetarian, vegan and gluten without.
Immersion Council: Serve with a plane of fresh vegetable sticks (think of peppers, carrots and celery), integral tortilla chips or semiilated cookies. Store the leftover guacamole in an Airiciht container in the refrigerator with an additional touch of lime juice at the top to keep it green and fresh for a little more time.
2. Classic spicy hummus
Made of chickpeas and Tahini, the classic spicy hummus brings a touch of the Middle East to his summer table.
Key ingredients:
- Chickpeas
- Tahini
- Olive oil
- Lemon juice
- Garlic
- Cumin
A basic element of the Mediterranean diet, the Hummus is now found in one in four American refrigerators (4). So, it is one that your guests will surely enjoy!
Its chickpea base guarantees a nutrient -rich immersion with antioxidants, fiber and protein, the perfect snack to increase energy (5). In addition, you can help with weight control, blood sugar control and heart health (5).
Not in spicy foods? You are lucky. Hummus is incredible versatile with innumerable possibilities of flavor. There is smooth roasted red pepper, beets, lemon garlic and more.
If you are opting for a hummus purchased in the store, look for options made with olive oil for some additional healthy hearts (6).
Dietary information: Vegetarian, vegan and gluten without.
Immersion Council: Combine it with integral grain pita or fresh vegetables such as carrots and cucumber. You can also use it as salsa for falfelia or grilled kebabs or every child.
3. Tzatziki
Fresh, creamy and refreshing Tzatziki is a traditional Greek fall and the best summer partner for fresh vegetables.
Key ingredients:
- Greek yogurt
- Cucumber
- Dill
- Garlic
- Olive oil
- Lemon juice
The Tzatziki base is the Greek yogurt full of proteins and rich in probiotics (7, 8, 9).
The Greek yogurt offers approximately twice the regular yogurt protein, with less sodium, uler carbohydrates and reduced lactose (8). These qualities make it more abundant, easier to digest and more friendly with blood pressure (8).
The cucumber, another star ingredient, is one of the richest foods in water (10). Add a refreshing crunch and, of course, it helps maintain the hydrated duration of hot summer days.
Dietary information: Vegetarian and gluten without.
Immersion Council: Use it as a salsa for whole grain pita, sweet potatoes or chirivía potatoes, or raw vegetables such as carrots and celery. It is also delicious as drizzle in grilled kebabs or roasted vegetables.
You may also like
Pool party meals below 250 calories
4. Tropical fruit sauce
You cannot be wrong with a classic tomato sauce as part of your healthy selection. But you can raise your summer table with tropical fruit sauces, such as mango or pineapple sauce.
Key ingredients:
- Mango or pineapple
- Tomatoes
- Jalapeños
- Cilantro
- Red onion
Mango, pineapple and tomatoes are rich in vitamin C, a powerful antioxidant who can help fight cell damage and help him feel the best possible (11, 12).
Additional plant compounds found in tropical fruits such as mango and pineapple sacrifice anti -inflammatory benefits, support heart health and contribute to the general prevention of the disease (13).
Beyond its benefits, these fruits provide a summer environment and an unbeatable explosion of natural sweetness for summer propagations.
Fresh home sauce has the best texture, so do it at home if you have time. But if you are choosing a tropical sauce bought in the store, opt for our minimum aggregate sugar and lower levels of sodium for a healthier option.
Dietary information: Vegetarian, vegan and gluten without.
Immersion Council: Use it as coverage for grilled fish or tacos, combine with tortilla chips or integral grain pita, or enjoy with newly cut vegetable sticks for a refreshing snack.
5. Baba Ghanoush
If you love smoky and tasty flavors, Baba Ghanauh, a roasted egg sauce, is an absolute need.
Key ingredients:
- Eggplant
- Tahini
- Lemon juice
- Olive oil
- Garlic
Baba Ghanoush is often served cold, which makes it a perfectly fresh and refreshing summer sauce.
It may not be so familiar with him, but it is popular through the Mediterranean and the Middle East as a basic food of the healthy diet (14). In fact, it is appeared in family dinners and great meetings as part of a “mezze” (assortment of small dishes) with falls and disagree (14).
Baba Ghanoush has a silky texture and provides a healthy dose of fiber and antioxidants of the egg plant (15). Your crowd can be surprised, and love, or this.
Dietary information: Vegetarian, vegan and gluten without.
Immersion Council: Serve Baba Ghanoush with integral cookies or pita, newly cut vegetables (such as celery, carrots or peppers) or rustic mother mass for satisfactory pairing.
6. Dip of Greek yogurt honey
Greek yogurt and honey sauce is a nutritious and moisturizing option that knows in dessert and is perfect for warm weather meetings (16).
Key ingredients:
- Greek yogurt
- Pure honey
- Cinnamon
- Optional add-ins: peanut butter, black chocolate tips
At this point, we have covered that Greek yogurt is rich in protein and is full of beneficial probiotics (8, 9). But did you know that combining Greek yogurt with honey could improve its benefits just more?
Studies suggest that adding honey to the Greek yogurt can help probiotic bacteria prosper in their intestine, which makes it even better for their digestive health (8).
By enjoying this fall in the friendly fruit with guts with apple slices, I like to add peanut butter for a classic sailor of flavors with additional proteins and fats (17).
For a more indulgent gift and an impulse of antioxidants, the pronoun sprinkled in some low or sugar -free chocolate tips (18).
Dietary information: Vegetarian and gluten without.
Immersion Council: Combine it with cut apples or a fruit plane such as a healthy dessert sauce that both children and adults will enjoy.
7. Dip of Lentils Chalota
The earthly and tasty lentil shalot fall is an ideal snack for summer for barbecues or picnics.
Key ingredients:
- Spring
- Onion
- Bay leaves
- Chalotes
The lentils, one of the richest legumes in protein (19), provide an abundant base without feeling too heavy, only well for warm climate snacks.
They are also of low blood glucose (they will not hit your blood sugar) and rich in fiber, iron and antioxidants, which makes them a healthy choice for long and active summer days (19, 20).
You will find lentil drops in specialized markets such as Whole Foods or Trader Joe’s. But it is also easy to do their own, and the guests will appreciate the effort!
Dietary information: Vegetarian, vegan and gluten without.
Immersion Council: Serve the lentil sauce with integral grain pya chips or pita bread, baked naan, newly cut raw vegetables (carrots, peppers, zucchini) or integral cookies.
Tips for building a healthier extension
Creating a healthier extension for your next summer meeting is easy with thesis tips to maintain nutritional and delicious things:
- Go home: The newly made sauces allow you to control the ingredients for better nutrition.
- Read the label: Look for options made with comprehensive foods, low in sodium, minimal sugar added and without artificial additives.
- Choose a nutritious base: Start with a healthy base such as avocado, beans, Greek yogurt, fruits or vegetables. Improve with additions with nutrients and tasty such as herbs, spices, citrus juice and olive oil.
- Combine with healthy dippers: Opt for colorful dippers such as vegetables or fruits (carrots, peppers, apple slices), or choose chips, bread or integral grain cookies or craings.
- Look portions: Even healthy sauces can be dense in calories, so serving in small cups or pre-support bowls to keep light things.
The final result
Healthy sauces are far from boring. With some simple strategies, you can enjoy rich flavors while staying along the way with your well -being goals.
When preparing your next summer, prioritize fresh ingredients of comprehensive foods to help your guests feel energized and satisfied. Combine your sauces with nutritious dippers for a complete snack that remains light and refreshing.
Either the black bean guacamole, tropical fruit sauce or the immersion of Greek yogurt honey, now has a variety of healthy ideas to impress its guests this summer.
Ready to raise your accommodation skills? Look simpler and more delicious recipes from Myfitnesspal, and be sure to share this guide with Fulow Dip Lovevers!
The Post Department Summer: The healthiest Spreads for each party table appeared first in the MyfitnessPal blog.
]