top of page

5 Healthy Spreads To Snack On!

Updated: Oct 13, 2020

These spreads are super easy to make and packed with essential vitamins and nutrients! They can be store in the fridge for you to grab whenever you need a snack or light lunch.


Blend Ingredients in oil of your preference. I recommend adding in the oil as you blend to find the consistency you desire. Serve on your favorite veggies, crackers, or toast!

1. Creamy Spinach Spread

This dip is full of vitamin C, protein, and hormone happy nutrients. Great for keeping the immune system healthy and strong.

1 Serving

  • 3 cups of steamed spinach. Squeeze out any excess water.

  • 1/4 cup cashews

  • 1/3 tsp nutmeg

  • A pinch of minced garlic or Garlic Powder

  • Salt & pepper to taste

2. Spicy Chickpea Spread

High in protein and manganese: bone health.

and folate to boost heart health and ease symptoms of depression.

3-4 Servings

  • 1 cup of canned organic chickpeas - drained and rinsed

  • 2 tbsp organic extra virgin olive oil

  • 3 tbsp freshly squeezed lemon juice

  • 1 tbsp ground cumin

  • 1tsp dried chili or chili powder

  • 1 tbsp turmeric

  • Salt and pepper to taste

3. Butter Bean Dip

This bean dip is protein-packed and full of healthy fiber for optimal digestion! A nutrient-dense recipe that is full of folate, iron, potassium, phosphorus, magnesium, and B6.

3-4 Servings

  • 1 cup of canned organic butter beans - drained and rinsed

  • 2 tbsp organic extra virgin olive oil

  • 1 tbsp finely chopped flat-leaf parsley

  • 1 tsp dijon mustard

  • Salt & pepper to taste

4. Avocado Feta Spread

Folate, Potassium, Magnesium, Monosaturated Fats.

Thought to play in reversing insulin resistance to regulate blood sugar levels, while tangy feta provides calcium for bone health.

1-2 Servings

  • 1 Avocado peeled and pitted

  • 1/4 cup feta

  • 1 .5 tbsp cilantro

  • Salt and pepper to taste

5. Tofu Olive Spread

Tofu is packed with 8 essential amino acids that can be absorbed through food.

Amino acids form the building block of protein - which are vital for cell renewal. The Olives add antioxidant benefits as well as anti-inflammatory polyphenols

  • 5 oz Tofu, broken apart into chunks.

  • 1 tbsp organic extra virgin olive oil

  • 1 lemon: peeled and juiced.

  • Olives: 1/8 cup (1 oz) pitted and halved

  • Walnuts: 1 & 1/4 tbsp

  • Cherry Tomatoes, halved: 1/8 cup (1 oz)

  • 2 Spring Onions, sliced

  • Crushed Red Pepper: 1/4 tsp

  • Turmeric: 1/4 tsp


bottom of page