The perfect chip and dip recipe from Izelle!

Izelle Hoffman is our 'Mindful Eating' food fairy godmother and she wants us to live our best lives - mindfully! This week she's sharing her top snacking recipes with us! 

This week we are talking chips and dip! But without the guilt!

Baked butterbean dip with almond crust

Prep time: 10 minutes

Cooking time: 8–10 minutes

Servings: 4–6 

3 Tbsp olive oil

2 medium red salad onions, diced 

1 tsp crushed garlic
1 tsp dried rosemary

1 tsp dried thyme
3 Tbsp raw honey

2 tsp Oryx desert salt

½ tsp ground black pepper

2 Tbsp tahini 

½ tsp garlic powder

2 x 410 g cans butterbeans, drained, rinsed and mashed

chopped fresh thyme for garnishing

Almond crust

60 g almond flour

1 tsp garlic flakes

1 tsp onion powder

1 tsp Oryx desert salt

2 tsp dried parsley

2 tsp olive oil 

1. Preheat the oven to 200 °C and spray a small baking dish  with non-stick cooking spray.
2. Heat the oil in a frying pan and fry the onions, crushed garlic, rosemary and thyme until golden brown. Add 2 Tbsp of the honey and fry until the onions are caramelised. Season with 1 tsp of the salt and the black pepper.
3. In a mixing bowl, mix the tahini, garlic powder, remaining salt, remaining honey and mashed butterbeans and add to the onions in the pan. Stir and transfer to the greased baking dish. Spread out evenly.
4. Mix the ingredients for the almond crust and spread over the butterbean dip.
5. Bake for 8-10 minutes or until the crust is crispy and golden brown.
6. Allow to cool and then refrigerate until properly set.
7. Garnish with chopped fresh thyme and serve with any dipping snacks and salted biscuits of your choice.

Cinnamon sweet potato chips with salted caramel date dipping sauce

Prep time: 10 minutes

Cooking time: 30–40 minutes

Servings: 4–6

1 kg whole sweet potatoes, washed

2 Tbsp olive oil

2 Tbsp raw honey

½ tsp Oryx desert salt

1 tsp ground cinnamon

Salted caramel date dipping sauce

1 cup unsweetened almond milk

300 g fresh pitted Medjool dates

1 cup hot water

2 tsp caramel essence

1 tsp vanilla essence

1 tsp Oryx desert salt

¼ tsp ground cinnamon

¼ tsp ground nutmeg

1 heaped tsp almond butter

1. Preheat the oven to 200 °C. Line a baking tray with foil and spray with non-stick cooking spray.
2. Thinly slice the unpeeled sweet potatoes into round chips and place in a large mixing bowl. You want them thin like potato crisps, so use a mandoline slicer.
3. Combine the olive oil, honey, salt and cinnamon and pour this over the sweet potato chips. Mix well until all of the chips are evenly coated.
4. Place on the prepared baking tray and bake for 30–40 minutes until crisp.
5. To make the dipping sauce, spray a large saucepan with non-stick cooking spray.
6. Add the almond milk, dates, hot water, caramel essence, vanilla essence, salt, cinnamon and nutmeg.
7. Cook until the dates are soft and most of the liquid has evaporated. 
8. Remove from the heat, mash until smooth and stir in the almond butter.
9. Serve the sweet potato chips with the dipping sauce on the side.

Note: Don’t scrub the sweet potatoes, as the skin contains most of the fibre. Rather just soak and wash them.

Why do we make use of these ingredients:

Olive Oil We all have our reasons why we prefer certain oils, but without a doubt my oil base of choice is olive oil, specifically for its amazing health benefits. Olive oil helps reduce inflammation and prevent osteoporosis, and is essential for bone health because it assists in the absorption of calcium and the mineralisation of bones, all of which are qualities I look for in a product, given my hip dysplasia and related joint pain.

Butterbeans  Also known as lima beans, these gems are anti-inflammatory, assist in bone health, reduce arthritis, enhance sleep, detoxify the body and help with mineral absorption.

Ground Black Pepper Why do we add pepper to our food? When I ask this during cooking demonstrations, I always get the most interesting answers, but mostly people cannot tell me why they add pepper to their meals. My reason? It increases nutrient absorption and improves digestion, so you can get the most out of every meal, every time.

Onion Onions are a natural antibiotic and antiseptic, so are a big YES, especially in winter. They purify the blood, regulate blood sugar levels and improve digestion. They are also anti-inflammatory. In addition to fresh onions, in my pantry you will find dried onion powder and flakes.

Cinnamon Cinnamon is loaded with antioxidants, lowers blood sugar levels and has a powerful anti-diabetic effect. It is anti-inflammatory, antiviral, antifungal and antibacterial.

Almonds Whether in the form of milk, flour, butter or flakes, almonds are packed with nutritional benefits. They boost the immune system, help repair damaged skin, help prevent cancer, reduce the risk of osteoporosis and have alkalising properties. They are also a source of vitamin E, magnesium and high-quality protein. 

Dates Dates are rich in selenium, manganese, copper and magnesium, all of which are required to keep bones healthy and prevent conditions such as osteoporosis. 

Oryx Desert Salt What is the purpose of adding salt during cooking? It’s to enhance flavour, right? So why not start by using a good-quality salt to do the job? Sundried and unrefined with no additives will bring out the best in your food in the healthiest way possible.

Raw Honey Salt needs sweet and vice versa to enhance taste and flavour. So when you add sweetness, choose a sweetness that has a healing effect on your body and health. Raw honey is antiviral and antifungal, and contains powerful antioxidants. Its helps ward off allergies, stabilise blood pressure and balance blood sugar levels. It also boosts the immune system and promotes digestive health.

Garlic Antiviral, anti-fungal and anti-inflammatory, garlic assists in detoxification and boosting the metabolism, and is a natural dewormer that kills parasites. I use both black and white fresh garlic, and keep dried garlic powder and flakes in my pantry.

Rosemary Rosemary is not just another herb! It is an anti-inflammatory, antibacterial immune booster that helps liver detoxification and improves blood circulation.

Thyme Boosts the immune system, is antiviral, anti-fungal and anti-inflammatory, and improves bone health.

You can also keep up with everything Izelle does by following her on her socials! 

Another one ingredient challenge: What's in your fridge?

You can buy your copy of the award winning 'Mindful Eating' cookbook here!

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