5 delicious and healthy dip recipes

Who doesn't love a creamy dip? Chances are, though, a major ingredient is mayonnaise, sour cream, or cheese—which means a hefty dose of saturated fat. Other common ingredients, including salt and soup mixes, can send sodium levels soaring.

Now for some good news: There are healthy alternatives that are lower in fat, calories, and sodium, courtesy of the 10-Day Detox Diet Cookbook by functional medicine physician Mark Hyman, MD. Read on for five of Dr. Hyman’s delicious recipes.

Tahini, a paste made from sesame seeds, is a key ingredient in hummus. But this fresh-tasting tahini dip is even more versatile then hummus. It’s great for dunking crunchy veggies or as a sauce for a fish or meat entree. It’s also loaded with health benefits.

Tahini is a rich source of magnesium, which can help ease muscle soreness and reduce headaches. Basil, mint, and cilantro add freshness as well as important nutrients including vitamin K, which promotes healthy bones and helps blood clot properly.

This vibrant red dip has only a few ingredients, but they’re some of the healthiest ones you can add to your diet. Sweet red bell peppers are loaded with vitamin C: Just one pepper can provide more than 200 percent of your daily vitamin C needs. Walnuts are a wonderful source of inflammation-fighting omega-3 fatty acids. And that sprinkle of red pepper flakes does more than heat up your palate. Research shows that pepper can act as a pain reliever and digestive aid.

If you love guacamole, this recipe will let you enjoy it with fewer calories. Even though most of the fat in avocados is the healthy monounsaturated variety, too much of even a good thing can lead to excessive calorie intake. (A medium avocado has around 23 grams of fat and 250 calories.)

Here, a puree of nutrient-packed kale replaces some of the avocado, which slashes fat and calories. Enjoy a half-cup of this green avocado-and-kale dip for about 200 calories and 15 grams of fat.

Is it a dressing or a dip? You decide. Thin it with water for a tangy dressing. (Hyman recommends it as a topping for kale and other hearty greens.) Or keep it thick and enjoy it with raw veggies, as if it were hummus. In fact, this tahini recipe is similar to hummus—but mineral-rich cashews take the place of chickpeas. These nuts become deliciously creamy when soaked in water and pureed.

Bonus: Making nuts a regular part of your diet can help you live longer.

Strawberries, blueberries, and raspberries are the stars of this unique berry salsa, which is mildly spicy and sweet, low in calories, and high in nutrients that support the immune system. Hyman says this salsa is great with cucumber slices or cauliflower. We think you’ll want to stick your spoon right in the mixing bowl!