Recipes - Dips & Sauces

Hot Spot Healthy Dips & Sauces

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Try cutting pieces of carrot, celery, cucumber, cauliflower, red pepper, broccoli or any other raw vegetables and serving them with one of these dips.

Guacamole

Guacamole is, of course, a favorite in Costa Rica, and regularly has its place on the side of the plate. Avocados are high in beneficial monounsaturated fatty acids and heart-friendly vitamin E, whilst the other ingredients in guacamole provide a range of antioxidants and other nutrients. Delicious with salad, bean dishes, tortillas, on toast, in a sandwich or pita, or as a dip – raw carrots go particularly well with it.

1-2 tablespoons cilantro, finely chopped
1 tomato, finely chopped
1 small onion, finely chopped
The juice of one lime (use a lemon if you have no limes)
1-2 large avocados, mashed
1 small chile pepper, finely chopped
A pinch of salt

You can either mix the ingredients together as they are, or you can first pound the onion, cilantro, chili pepper, tomato and salt in a pestle and mortar before mixing with the avocado and lime juice. The guacamole should be a little lumpy, so if you use a blender to mash the avocado, it needs only a short whizz. If desired, you can also add a spoonful of live plain yogurt, sour cream or soft cheese. Eat soon after making - if you have any guacamole left over, keep the avocado pip in the mixture as it helps prevent it from going brown.

Salsa

This is another Costa Rican favorite. Having salsa as an accompaniment to your dishes will add not only an exciting bit of flavor but also some powerful health benefits. The tomatoes provide the antioxidant lycopene, the onions and garlic are immune-boosting, the chili peppers contain anti-inflammatory, anti-bacterial capsaicin, the lime provides vitamin C, and the cilantro is extra-high in antioxidants. It is also low in calories, but will boost the feeling of satiety due to its high nutrient content.

1-2 cloves garlic, peeled and finely chopped or minced
1 onion, finely chopped
3 large ripe tomatoes, chopped small
1-2 chili peppers, chopped small
3 tablespoons cilantro, finely chopped
The juice of one lime
Pepper and a little salt, to taste

Simply combine the ingredients in a bowl. If the mixture seems too dry you can add a tablespoonful of water. Refrigerate for 2-4 hours to combine the flavors. Serve with Mexican dishes, tapas, as a dip, with guacamole, or any way you like.

Tsatziki

This dish, ubiquitous in Greece, works as a dip, a salad dressing or a side-dish and goes particularly well with lamb. The Greeks, including the Symiots, usually use goat’s or sheep’s milk yogurt.

1 cucumber, peeled and with seeds removed, finely chopped or grated
1/2 tablespoon extra virgin olive oil
1 cup yogurt (preferably Greek yogurt, otherwise strained)
Lemon juice
Crushed garlic
Dill or mint
Salt

Place the cucumber in a sieve with a little salt and let it yield some of its juice. This changes the taste of the cucumber and gives tsatziki its essential flavor, so do not miss this stage out. Pat dry with a clean towel then mix with the olive oil and yogurt. Add lemon juice, garlic, dill/mint according to taste, and a small pinch of salt.