Dips below the magnifying glass!

There’s nonetheless abundance in our markets and we’re blissful to eat greens from our market gardening farms. The mix of uncooked greens and dips is a profitable mixture that usually permits us to eat extra greens. How to decide on an excellent dip?

The hummus

Plain and seasoned, hummus-type dips are well-liked with customers. Composed of chickpeas and tahini (sesame butter), the merchandise obtainable available on the market supply a reasonably refined record of components. Their fiber and protein content material stands out from different dips. A good selection to accompany uncooked greens. Varieties with filling are barely saltier.

The 30 g (2 tbsp) portion offers:

• 70 energy
• 5-6 g fats (0.5-1 g saturated fats)
• 2g protein
• 1-2g fiber
• 100-135mg sodium

Guacamole

Guacamole is actually an ideal accompaniment to chips, however it is usually nice with uncooked greens.

Surprisingly, regardless of the excessive fats content material of avocado, guacamole is without doubt one of the lowest fats dips available on the market.

The 30 g (2 tbsp) portion offers:

• 40-50 energy
• 3-4g fats
• 1g protein
• 1-2g fiber
• 70-140mg sodium

The tofu unfold

Tofu, a vegetable protein created from soy, can also be utilized in some dips obtainable in supermarkets. Ready primarily with a combination of tofu and mayonnaise, the tofu unfold signed Fontaine Santé is undoubtedly one of the best identified to customers. We recognize the absence of preservatives or added meals components.

The 30 g (2 tbsp) portion offers:

• 70-90 energy
• 6-9 g fats (1 g saturated fats)
• 2-3g protein
• 0g fiber
• 140-160mg sodium

Selfmade Dips Concepts

• Combine plain Greek-style yogurt with garlic, lime and contemporary mint leaves.
• Mild ricotta cheese can be the bottom of a selfmade dip of selection. With chopped contemporary spinach and pesto, an actual deal with!

A few of my favourite recipes good for the summer time season!

Dips as sandwich fillings

We win by changing butter, margarine and mayonnaise with dips to unfold on our bread. By choosing hummus or tofu unfold, for instance, our sandwich features in taste and dietary worth.

Creamy dips

There are many creamy dip choices on the grocery store. Whereas a number of manufacturers supply their variation of the favored ranch-style dip, you too can get dill or French-style onion dips, artichoke, Greek yogurt or tzatziki-style dips.

Generally, these merchandise nearly all show longer lists of components that carry collectively a number of inputs that we’d fairly keep away from: gums, sugars, sorbate, phosphates, mono and diglycerides.

Notice that creamy dips are sometimes greater in energy, fattier and saltier. Certainly, they’re usually composed of mayonnaise, cream, bitter cream, oils and cream cheese.

The 30 g (2 tbsp) portion offers:

• 50-200 energy
• 3-21g fats (0.3-2.5g saturated fats)
• 0.4-2g protein
• 0g fiber
• 95-280mg sodium

It’s on this class that we are able to observe probably the most distinction between the merchandise. Some dips present the equal of 5 ml of oil (1 tsp), others the equal of 4 tsp. of oil for a similar serving. Decrease fats merchandise typically comprise extra components and sodium. That is significantly the case of LiteHouse Ranch Mild Dip made with fat-free bitter cream, it offers solely 50 energy and three g of fats per serving, nevertheless it comprises extra sugar (2 g) and sodium (280 mg) than the common model. On the Marzetti aspect, their lipid content material is average contemplating the kind of dips (7 g), however they comprise extra components (apart from gums, sodium phosphate, potassium sorbate and mono and diglycerides) and they’re comparatively excessive in sodium (190 mg). The Le Grec dip (garlic and parmesan), regardless of the presence of yogurt, can also be much less fascinating due to its sodium content material (250 mg).

Some creamy dips stand out favorably. Right here they’re :

Tzaziki Fountain Well being

Dietary values ​​per 30g serving

50 energy, 4g fats, 1g protein, 115mg sodium and 4% DV calcium

Tzatziki Arahova

Dietary values ​​per 30g serving

50 energy, 4.5 g fats, 2 g protein, 95 mg sodium and 4% DV calcium

The mini parts

Just a few merchandise are provided in handy miniature sizes for lunches: ranch, buttermilk ranch, guacamole and hummus. Attention-grabbing selections? Much less inexperienced, they’re however extra sensible. We particularly like them for many who have a tendency to complete the container of dips. An invite to moderation. Mini-hummus are significantly fascinating due to their protein (4-5 g) and fiber (3-4 g) content material.

Per unit (57 g on common), the mini-portions present:

• 80-150 energy
• 6-14g fats
• 1-5g protein
• 2-4g fiber
• 130-260mg sodium

Mixtures for sachet dip

Easy to arrange, we recommend merely incorporating them into mayonnaise, yogurt or bitter cream, and serving them. Whereas ingredient lists have improved over the previous few years, sugar is on the high of the record.

For a profitable return to sport!

It is time to get again to sports activities. And this health begins from the plate, even earlier than placing in your sneakers. What are the pitfalls to keep away from ? The way to compose your plate? Focus with Cécile Capdeville.

“You possibly can’t eat simply something and carry out in a match, analyzes Cécile Capdeville, nutritionist with the French Triathlon groups between 2017 and 2021. In a bunch, everybody follows the identical coaching. To face out, it’s important to play on different components corresponding to food regimen, sleep or stress administration. »

The hazard of sugar

“Dangerous sugar” is without doubt one of the commonest traps. It’s discovered within the majority of already ready dishes, white bread and even sure drinks. “These merchandise, which have a excessive glycemic index, are shortly assimilated by the physique. Consequence, a response hypoglycemia, adopted by a longing for snacking. This results in new meals consumption and promotes weight acquire, alerts the nutritionist. This phenomenon attributable to the consumption of meals with fast glycemic indexes all day additionally explains why right now a sure a part of the inhabitants is more and more obese. »

Earlier than selecting a product, it’s important to take a look at the glycemic index, measured on a scale of 1 to 100. The decrease the index, the slower the meals is assimilated, which permits gradual diffusion within the physique. .

“Through the day, the best is to drink two liters of water, to scrub the excesses of the summer time”, explains the specialist. Selfmade detox cocktails, based mostly on lemon and ginger, might be fascinating for the physique.

Power drinks or sodas are to be banned. They’re stuffed with sugars, components and different substances dangerous to the physique, particularly the digestive tract.

small information

Within the morning, the specialist recommends turning to a salty meal, based mostly on proteins, high quality carbohydrates and fatty acids wealthy in omega 3. Among the many advisable meals, wholemeal bread, cottage cheese, ham, eggs, oilseeds , contemporary fruit, not fruit juice.

For lunch, “divide your plate: half greens, 1 / 4 of protein and 1 / 4 of entire carbohydrates”. That’s to say pasta or brown rice or potatoes in items. And if attainable keep away from dessert, even fruit.

Between 4 p.m. and 5 p.m., a candy snack, made up of excellent sugar, corresponding to darkish chocolate, fruit or, within the occasion of sporting exercise within the night, oilseeds or a dairy product.

To finish the day, a lightweight dinner with greens, corresponding to a blended salad or ratatouille. To this, add a lean protein, corresponding to hen breast or fish. For a vegetarian, you may exchange with vegetable proteins, corresponding to lentils, chickpeas, soy, and many others.

►For vitamin recommendation, go to my web site: www.isabellehuot.com