Up Your Chip and Dip Game with These 4 Super Food Packed Snacks!

by Stephanie Spickler

Calling all Salsa lovers…. Calling all Chips & Dip lovers ..
Calling all super-food & snack lovers ..

Ever wonder if there’s a way to marry super-foods with your favorite (typically unhealthy) snack foods?

Well, good news - there is!

If you love salsa, dips & super-foods, this quick fix “dip” list is for you!


Traditional mild salsa.

For a fresh flavorful, traditional mild salsa. I highly recommend trying this recipe! Tomatoes are a great source of lycopene which has been linked to reducing heart disease and cancer. They are also a great source of vitamin C, potassium, folate and vitamin K to keep you immune system healthy and your skin looking great!  You can pick what type of tomato you would like to use as your main ingredient and the rest is easy

Prep time is about 5 minutes. You can grab your favorite “salsa” bowl and just add ingredients one by one, stir it up well before serving. Refrigerate any leftovers.

1. Dice it up with a Tomato of your choice! (if you use grape tomatoes, using 20 produces about 1-1.5 cups of salsa)
2. Eight medium size fresh basil leaves. Mince the basil up.
3. Quarter cup of chopped, sweet onion.
4. 2 cloves of garlic, finely minced.
5. 1 Tbs Apple Cider Vinegar
6. 1 Tbs olive oil
7. 1 tsp sugar (you can substitute sugar with honey)
8. Pinch of salt. Pinch of ground pepper

For a spicy version, add chopped jalapeños! I love a good kick so when I spice mine up I use about ½ of the jalapeño - my husband prefers I use way less but you can add to your own taste preference!


Eat your “Protein” Salsa

This recipe will not disappoint! Not only is it one of the BEST homemade bean recipes, it’s quite delicious and borderline addictive by itself, or as a bean salad or when you pile it on top of blue corn chips as a salsa. This is the most scrumptious, healthy snack, great for busy moms in need of quick, nutritious mom fuel!

Serve as a snack - solo or with corn chips. Top your tacos on Taco Tuesday or dress up a salad southwestern style!

1. 1 Can of black eye beans, drained & rinsed.
2. 1 can of black beans, drained & rinsed.
3. 1 cup sweet corn (fresh, frozen or canned - if you use canned corn make sure to drain!)
4. 1 cup grape tomatoes cut in halves or quarters, whichever your preference! I enjoy halves in mine for a chunky style!
5. Half of a red onion finely diced.
6. One large carrot, washed, chopped and diced up.
7. 3 Tbs Olive Oil
8. ¼ cup Apple Cider Vinegar
9. 1 Tbs sugar
10. Top with fresh basil!

Chicks & Dip

Chick Peas as a snack dip? Weird combo? Not when you try this amazing, zesty chip dip! As a salsa lover and health junkie, I had to create my now unique salsas & dips because I just don't want to eat that junk from the grocery stores and I need something full of nutrients, not corn syrup and preservatives. I am a busy stay at home mom and when we eat, I need to make sure we eat healthy. So, I’ve  perfected the Chicks & Dip ..and bonus, my toddlers love it too! I personally opt for Blue Corn Chips or naan bread to pair with this recipe but you can get creative, try some crackers! Switch it up, get funky. Enjoy it how you like it! As an added bonus, chick peas are a rich source of iron, fiber and protein to help your little ones grow big and strong!

1. Can chick peas drained, well rinse & dried (let them sit in the colander after rinsing until needed.
2. ¼ cup of slightly sauteed red peppers
3. 1 tbs finely minced garlic (I use my garlic press for this one!)
4. Olive Oil - I personally use Carter & Cavero Olive Oil made locally in Princeton New Jersey and add ¼ cup to my recipe. If I refrigerate leftovers, I add a dash next time I use it. But you can add as much or little as desired, adding more makes it creamer while adding less makes it more of a paste/chunkier.
5. Grab your chick peas and start smashing! If you enjoy a chunky dip then leave big chunks but if you prefer a smooth hummus type dip - get your mixer or food processor out and use that.
6. Once mashed & smashed, add the sautéed red peppers & garlic

Grab some pita or naan bread & enjoy!

Beans & Couscous

This delightful and light blend is sure to fill you up & recharge your fuel levels. It’s packed with protein & vitamins and rich in beta carotene to boost your immunity!

1. 1 cup cooked couscous (sometimes I cheat and use the microwave steam bags)
2. 1 can black eye beans, rinsed & drained
3. ½ cup red onion finely minced
4. 1 cup cucumber, without skin, finely diced
5. 1 large carrot, cleaned and diced up
6. Juice from ¼ of a lemon
7. ¼ cup Olive Oil
8. 2-3 leaves fresh basil, finely minced

I enjoy eating this by itself and topped with diced cherry tomatoes and drizzled Carter & Cavero Balsamic vinegar. This is a great sandwich topper!

Get creative, mix it up and make your own variation of a super-food dip! Feed your body the good stuff!

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