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Low sugar salsa and dips

When you feel the need for a snack coming on step away from the sugar and reach for some crudités instead such as celery, cucumber or carrot - all taste great with Tonia's low sugar salsa and yogurt dips.

Low sugar salsa (see video above)

This wonderful salsa is great as a savoury snack - dip into it with a stick or two of celery or other crudites or on a slice of wholemeal rye bread.

It is also a BRILLIANT alternative to sugar laden ketchup! Make up a big batch and it will last in the fridge for a week.

250g chopped tomatoes1 chopped green bell pepper1 onion, dicedSmall bunch of fresh coriander, finely choppedJuice and zest of a lime (or two if you like it very tangy)1 small jalapeño pepper, chopped (including seeds if you like it hot)1/2 tsp ground cumin1/2 tsp sea salt1/2 tsp ground black pepper1⁄4 tsp turmericDrizzle of olive oil

Method:

Stir all the ingredients into a bowl and mix well. Chill before serving.

Spinach and yogurt dip

(Serves 6 - will last a week in the fridge)

1 kg fresh young spinach, chopped finely1⁄2 large bunch fresh mint leaves, chopped5 large spring onions, trimmed, sliced finely1⁄4 tsp turmeric2 glasses (500ml) strained natural Greek yogurt6 tbsp olive oilSalt and freshly ground black pepper

Method:

  • In a large pan gently heat 3 tbsp olive oil. Add the spinach, tossing to coat the leaves with oil then leave for a couple of minutes to wilt in the heat.

  • Remove from the heat and tip into a bowl. If there is a lot of water drain.

  • Season with salt and pepper then add the mint, spring onions, turmeric and yoghurt, folding together thoroughly

  • Spoon into a serving bowl then drizzle on the remaining olive oil

  • Serve at room temperature and eat as fresh as possible

Tahini Dip

Tahini is pulped sesame seeds and you can buy a jar of it in most supermarkets now or all Asian, middle Eastern or Mediterranean delis will have it. One jar goes a long way!

2 heaped tbsp of tahini paste2-4 cloves garlic, crushedJuice of 2-3 lemons2 tbsp of olive oilGenerous pinch of salt to tasteCold water to thinChopped parsley to garnishGenerous pinch of salt to taste

Method:

  • Combine all the ingredients, beating hard ( this can be done with an electric blender)

  • Add enough water to give a pouring consistency

  • To serve sprinkle with parsley and drizzle with olive oil

Or combine the following for tahini yogurt sauce

1 heaped tbsp of tahini paste,2 clove garlic crushed (or more if you like)1 pinch sea saltJuice of 1 lemon50g (1 large tbsp) Greek yogurtCold water to slacken if needed

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Weekdays | 6am-9am