Beetroot Dip

If you’re in need of a new dip for your favorite whole-grain cracker or vegetable, try beetroot dip. Beets are a unique source of phytonutrients called betalains, which have antioxidant, anti-inflammatory and detoxification properties. Beets are also a great source of folate, a B vitamin that helps support red blood cell formation. The cumin and coriander seasoning also add another antioxidant punch, while the yogurt can top off your day’s calcium intake.

Beetroot Dip

Ready in 15 minutes

Ingredients

• 4 red beets, frozen or canned and drained, chopped
• ½ teaspoon cumin
• ½ teaspoon coriander
• 1 clove garlic, minced
• Juice from ½ medium lemon
• 3 tablespoons nonfat Greek yogurt

Directions

1. Place chopped beets in a food processor or blender.
2. Add spices, lemon juice and yogurt.
3. Process until roughly chopped.
4. Serve with crackers and raw vegetables.

Makes 1 cup of dip

Nutrients (Per four-Tablespoon Serving of Dip Only): Calories: 55; Total Fats: 0.2 g; Saturated Fat: 0.1 g; Trans Fat: 0 g; Cholesterol: 0 mg; Sodium: 74 mg; Total Carbohydrates: 11 g; Dietary Fiber: 3 g; Sugar: 7 g; Protein: 4 g; Iron: 1 mg; Calcium: 45 mg

Tips

• Many vegetables can be used to make a low-fat, nutrient-dense dip. Experiment with green pea dip and season with cumin, garlic and pepper. Eggplant also makes a great dip and can be seasoned with garlic and lemon juice.
• You can buy beets frozen or canned. If you buy them canned, just make sure to get the peeled variety.

Monique Ryan, MS, RD, LDN, is the author of Sports Nutrition for Endurance Athletes (Velo Press, 2012).