Delicious dips and healthy dippers
Use dips as a nutritious substitute for condiments and sauces. You can also use dips to make
delicious sandwich fillers.
Dips
Creamy corn and tuna
Mix tuna with creamed corn. Add ricotta cheese for a smoother texture.
Chickpea and beetroot
Make a colourful and fun dip by blending chickpeas with baby beetroot. Add lemon and garlic for extra flavour.
Sweet potato and salmon
Boost intake of vegetables, fish and cheese with this simple recipe.
Pineapple and yoghurt
Mixed crushed pineapple and natural yogurt. Serve with a selection of fruit dippers.
Tzatziki
Yoghurt and cucumber make a delicious combination. This is a favourite with kids.
Hummus
A traditional favourite that is lactose free, milk protein free, soy free and egg free.
Fruit dippers
Layer seasonal fruit on skewers for a delicious healthy dipper snack.
Healthy dippers
Savoury dippers
- Carrot sticks (lightly steamed)
- Cucumber sticks
- Green beans
- Raw zucchini sticks
- Capsicum sticks
- Broccoli florets (lightly steamed)
- Celery sticks
- Cherry tomatoes
- Sweet potato (lightly steamed)
- Wholegrain pita wedges (toasted)
- Wholegrain rice crackers and/or rice cakes
- Multigrain crispbread
Fruit dippers
- Apple and pear wedges (sprinkle with cinnamon for extra flavour)
- Berries
- Banana slices
- Mandarin and orange segments (pips removed)
- Kiwi pieces
- Seedless grapes (cut in half for young children)
- Nectarine slices
- Fruit skewers
Important tips
Many vegetarian recipes offer less than one serve of meat alternative per child.
If you serve vegetarian recipes that do
not provide each child with a full serve of meat alternative, include additional meat alternatives as a side dish or as a snack at another time during the day.
Try:
- hard boiled or scrambled eggs
- hummus (with veggie sticks and crackers)
- falafel balls
- baked beans on toast
- egg sandwiches
- four bean salad (as a side dish)
- egg salad (as a side dish)
- fruity bread pudding
- egg and baked bean bread cups
For more information please phone 1300 22 52 88 or email heas@nnf.org.au
Except where otherwise indicated, the images in this document show models and illustrative settings only, and do not necessarily depict actual services, facilities or recipients of services. This document may contain images of deceased Aboriginal and Torres Strait Islander peoples. In this document, ‘Aboriginal’ refers to both Aboriginal and Torres Strait Islander people. ‘Indigenous’ or ‘Koori/Koorie’ is retained when part of the title of a report, program or quotation. Copyright © State of Victoria 2016
Written and reviewed by dietitians and nutritionists at National Nutrition Foundation, with support from the Victorian Government.
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The Healthy Eating Advisory Service acknowledges the Traditional Owners of the land on which we operate. We pay our respects to them, their culture and their Elders past and present.
The Healthy Eating Advisory Service is delivered by experienced nutritionists and dietitians at National Nutrition Foundation, with support from the Victorian Government.
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