A quick, healthy after school snack that my kids (or I) will actually eat is worth its weight in Pop-Tarts.
But to compete with highly processed, heavily packaged convenience foods like Gogurt, fruit snacks or granola bars, it needs to be something that’s colorful, tasty and easy, so that it can simply be unleashed and consumed by ravenous mouths before they turn hangry.
One thing I try to always prep ahead is veggie sticks, which I pre-wash and cut and throw in a large container filled with water, so they stay crisp throughout the week. To go with them, I like to make a healthy, filling dip each week, so I can just pop the lid from the container in the afternoon — and everyone digs in.
This vibrant dip is slightly sweet and a deep amethyst hue thanks to the purple sweet potato. Blended with cashews, fresh ginger and a little maple syrup, it makes a flavorful, velvety smooth topping for carrots, celery, apples or crackers that’s high in protein and fiber. If you can’t track down purple sweet potato, you can substitute other types of sweet potato or yam for a similar flavor, of course, but you’ll miss out on that purple color.
Purple Sweet Potato Ginger Dip
Makes about 2 cups
INGREDIENTS
1 large sweet potato, about ¾ pound
1 inch piece of fresh ginger
1 cup cashews
2 tablespoons maple syrup
1⁄2 teaspoon salt
2 tablespoons olive oil
About ¾ to 1 cup water
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DIRECTIONS
Cook the sweet potato in the microwave or toaster oven until tender inside and easily pierced
with a fork. Peel off and discard the skin.
Place the sweet potato flesh in a food processor with the remaining ingredients and blend until smooth and creamy, adding more water as necessary to thin to preference.
Serve with fresh fruits and veggies, with a light drizzle of maple syrup and sea salt on top if desired. Store covered in the refrigerator for up to 10 days.
Registered dietitian and food writer Laura McLively is the author of “The Berkeley Bowl Cookbook.” Follow her at @myberkeleybowl and www.lauramclively.com.
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