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Pumpkin and Sweet Potato Dip

Snacks Dips & Salsas

A fragrant, veggie packed dip

40 mins
5 ingredients
$0.31 / person
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Pumpkin and Sweet Potato Dip

Gear

Ingredients

Serves = 12

  • ½ small sweet potato, peeled and cut into chunks
  • 750g pumpkin, peeled and cut into chunks
  • 1 tsp garam masala
  • 1 tsp turmeric
  • 1 tsp chilli flakes (optional)
  • 2 Tbsp tahini

It’s this easy

  • Preheat oven to 200°C.

  • Place sweet potato and pumpkin onto a lined baking tray and drizzle with olive oil. Cook for 25 mins, until sweet potato and pumpkin are easily pierced with a fork.

  • Remove from the oven and allow to cool.

  • Add all other ingredients to a blender and blitz until smooth.

Tweaks

  • You can mash sweet potato, pumpkin and spices with a fork and stir in the other ingredients.

Notes

Nutrition information (per serve):

  • Energy (213kJ)

  • Protein (1.8g)

  • Total fat (2.3g)

  • Saturated fat (0.3g)

  • Carbohydrate (4.9g); Starch (1.9g), Sugars (3g), Added sugars (0g), Free sugars (0g)

  • Dietary fibre (1.9g)

  • Sodium (10.6mg)

  • Calcium (29.3mg)

  • Iron (0.6mg)

Allergies

Contains: Sesame, FODMAPs.

Why is this good?

Be Healthier

Sweet potatoes are rich in carotenoids, which help to protect against heart disease and cancer.

More: Sweet Potato recipes (12) Everyday Superfoods

Healthy Gut

As a good source of fibre, sweet potato promotes a regular bowel habit.

More: Sweet Potato recipes (12) Everyday Superfoods

Healthier Skin

Sweet potatoes have a high Beta Carotene content which can improve Healthier Skin and overall appearance.

More: Sweet Potato recipes (12) Everyday Superfoods

Support Immune Function

Sweet potatoes are a good source of vitamin C to help with wound healing and fighting infection.

More: Sweet Potato recipes (12) Everyday Superfoods

Be Healthier

As a good source of beta carotene, pumpkins may to help lower risk of metabolic syndrome.

More: Pumpkin recipes (16) Everyday Superfoods

Healthier Skin

Pumpkins are great sources of phytonutrients such as Vitamin C and Beta Carotene which can protect skin from the Sun’s damaging UV rays and improve overall appearance.

More: Pumpkin recipes (16) Everyday Superfoods

Support Immune Function

Being rich in Vitamin C, pumpkin can help your body fight off infections.

More: Pumpkin recipes (16) Everyday Superfoods

Heart Healthy

Heart healthy

Diabetes Friendly

Diabetes friendly

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Your Personal Healthy Eating Quiz

What you eat or don’t eat affects how you look, feel and perform. Take our short quiz to find out what foods you could introduce to help you be your best.

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What is healthy eating?

Eating healthy is making sure you enjoy a wide variety of foods from each of the five major food groups daily, in the amounts recommended. The five major food groups as recommended by the Australian Guide to Healthy Eating are:

  1. vegetables and legumes/bean
  2. fruit
  3. lean meats and poultry, fish, eggs, tofu, nuts and seeds, legumes/beans
  4. grain (cereal) foods, mostly wholegrain and/or high cereal fibre varieties
  5. milk, yoghurt, cheese and/or alternatives, mostly reduced fat.

Foods are grouped together because they provide similar amounts of key nutrients and eating a variety of foods from the list above helps to promote good health and reduce the risk of disease.

How do I improve my diet?

If you want to improve your diet you have come to the right place. By completing the Healthy Eating Quiz you’ll receive instant personalised feedback and a report on your diet quality to highlight any areas where you can improve your overall eating habits. Your score is based on the frequency and variety of the foods consumed from the five major food groups mentioned above. No Money No Time can help you improve your score by providing tips, goals and suggestions. On top of this we will provide quick, cheap and healthy recipes as well as credible answers to diet hacks, myths and FAQ’s.

Is my diet healthy?

Dietary habits are different between people. Some people choose to follow a particular diet (i.e., Keto diet or vegan diet) while some have to make changes due to certain food restrictions or health conditions. If you want to know if what you usually eat is healthy, then do the Healthy Eating Quiz today to give you the answers in less than 10 minutes.

Why is healthy eating important?

Your HEQ score and personalised feedback report is based on the frequency and variety of healthy core foods you usually eat. This is important because no single food contains all the nutrients we need to stay healthy. Some foods are higher in nutrients than others and people who have a lot of variety in the foods they eat are more likely to be healthy and to stay healthy. In other words, if you can eat a large variety of vegetables as opposed to only 2-3 types of vegetables, the benefits are much greater. This type of diet also helps you to feel better, think better and perform better during your usual daily activities.

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