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Healthy Dressings and Dips to Liven Up Any Meal

Dressings and dips have the magical ability to take a bunch of mixed ingredients thrown together, into a cohesive plate of goodness.

These dips and dressings go especially well if you like to meal plan where neutral flavored ingredients can be jazzed up with different flavor profiles. Simply place on top or mix into your favorite meals.

Roasted Butternut Squash Hummus
Hummus with an antioxidant twist. This roasted butternut squash hummus is incredibly creamy and brings together all kinds of dishes. Pile it high on top of grain bowls, dip into it with fresh carrots and roasted beets or even eat by the spoonful. This is a hummus well worth making in big batches to have throughout the week or to share with friends and family during special gatherings.


  • 700 grams butternut squash, peeled and cubed.
  • 10 tablespoons extra virgin olive oil
  • 1 can of chickpeas, drained and rinsed
  • 3 roasted garlic cloves
  • Freshly squeezed lemon juice to taste
  • 2 tablespoons tahini
  • 1 teaspoon cumin
  • Salt and pepper to taste


  1. Preheat your oven to 200 degrees Celsius.
  2. Place your squash cubes in a roasting tray and mix with a drizzle of olive oil, salt and pepper.
  3. Roast your squash for 45 minutes to an hour or until soft. The smaller your cubes, the faster they will cook.
  4. Once your squash is cooked, allow to cool.
  5. Place your squash and remaining ingredients in a food processor and pulse to desired consistency.

Miso Dressing
Miso is a fermented soybean paste and gives you a savory option to get your probiotics in. This dressing keeps well in the fridge and is fantastic at bringing in an Asian pallet to your dishes. Swirl it into buckwheat noodles and sautéed vegetables, mix into grain bowls with roasted meat and vegetables, or toss into fresh salad greens.


  • 4 tablespoons brown miso paste
  • Freshly squeezed lime juice to taste
  • 1 tablespoon rice vinegar or apple cider vinegar
  • 3 tablespoons sesame oil
  • 2-inch knob of ginger, grated


  1. In a blender, blitz all the ingredients together. If you find the mixture thick, you can add hot water till you reach your desired consistency.

Garlic Cream
This garlic cream is so delicious and adds a savory and flavorful punch to anything you top it with. It can be completely vegan by using your choice of plant-based milk. Dollop generous servings on foods like falafels, meatballs, burger patties and baked potatoes.


  • 100 grams raw unsalted cashews, soaked overnight and drained
  • 10 tablespoons milk of choice (dairy or plant based and unsweetened)
  • 4 roasted garlic cloves
  • Squeeze of fresh Lemon Juice


  1. Place in the ingredients in a food processor and pulse with salt and pepper until smooth.

Minty Yogurt Dressing
This dressing is inspired from the flavors of Greece and bursting with fresh and vibrant flavors. This dressing is creamy and cooling thanks to the yogurt and mint and can balance out spicier dishes. Dollop on top of curries and dahls, serve as a dip for roasted potatoes, or go classic and use it as a dip for fresh and crisp cucumbers and carrots.


  • 100 grams plain full fat yogurt
  • 1 tablespoon extra-virgin olive oil
  • Freshly squeezed lemon juice to taste
  • 1 handful of mint, finely chopped
  • Salt and pepper to taste
  • 1 clove garlic, grated


  1. Simply stir all the ingredients together into your favorite bowl and store in the refrigerator when not in use.

Protein Avocado Dip
This hearty dip covers all your healthy fat and plant protein needs. Inspired from guacamole, pesto, and hummus, this ‘tribrid’ dip goes great with tortillas, crunchy pita, potato chips, toasted bread, or roasted veggies like broccoli and courgette.


  • 2 ripe avocados, peeled and roughly mashed
  • 1 can of chickpeas, drained and rinsed
  • Freshly squeezed lemon juice to taste
  • 4 large roasted garlic cloves
  • 1 handful of basil, washed and dried
  • 2 tablespoons extra virgin olive oil
  • Salt and pepper to taste


  1. Place all the ingredients into a blender or food processor and pulse until you reach you desired consistency of creaminess or chunkiness.

Peanut Butter Dressing
Peanut butter is a culinary staple, both for sweet and savory dishes. Use the lovely creamy flavor of peanuts beyond your regular PB&J as the star ingredient in this delicious dressing. To use, simply toss this dressing into salads with heartier ingredients such as shredded cabbage and roasted vegetables, dip roasted sweet potatoes into, or toss in with your favorite noodle dish.


  • 2 tablespoons honey
  • 2 tablespoons sesame oil
  • 2 tablespoons peanut butter, unsweetened
  • Freshly squeezed lime juice, to taste
  • 1 teaspoon soy sauce


  1. Whisk all the ingredients into your favorite bowl. If you find the dressing too thick, you can thin out the consistency with some warm water.

Did you know that dressings and dips are not only made to be delicious and to pair well with most dishes? Adding dips and dressings to your meals provides an addition of healthy fats to help your body better absorb fat-soluble vitamins such as Vitamin A,D,E and K. Optimize your body’s ability to absorb nutrients with healthy fats and compliment them with Probiotics and Digestive Enzymes to make the most of your meals.

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