An easy to make homemade onion dip mix that’s much healthier than store-bought packets.
One of the most addictive snacks on the planet just got more nutritious!
If you consider yourself a healthy eater you probably don’t eat things like potato chips with sour cream and onion dip too often, but if you miss those indulgences, I have some good news. There’s a way to make this no-so-healthy snack into one that’s free of the harmful oils, chemicals, and preservatives that health-conscious people strive to avoid. Here’s how:
1. Buy potato chips that are fried in unrefined oil. Check the label on almost any package of potato chips and you’ll likely see that they’re made with sunflower oil, corn oil, soybean oil, canola oil, and cottonseed oil. These refined, highly processed oils are thought to cause widespread inflammation in the body and have been linked to diabetes, cancer, and heart disease. Fortunately, because of the growing awareness of the harmful effects of these oils a few food manufacturers now use unrefined oils (i.e. olive oil, avocado oil, and coconut oil) to process potato chips. I buy olive oil potato chips at Trader Joe’s and stores like Whole Foods stock a wider variety of chips that may also include avocado oil potato chips, and coconut oil potato chips.
2. Make onion dip using Healthy Sour Cream and Onion Mix instead of those nasty store-bought packets that are full of all sorts of unhealthy ingredients like monosodium glutamate, hydrolyzed corn protein, partially hydrogenated soybean and cottonseed oils, and silicon dioxide just to name few. In contrast, this mix is a combination of dried herbs and seasonings in a base of buttermilk powder and nutritional yeast – simple savory ingredients that, rather than harming our health, might actually improve it!
Here’s what you need to make Healthy Sour Cream and Onion Mix:
• Buttermilk powder – you can find it in the baking aisle at most grocery stores. It’s simply liquid buttermilk with all the water removed.
• Nutritional yeast – a deactivated form of yeast that’s full of vitamins, minerals, and nutrients. It has a cheesy flavor and is frequently used by vegans as a cheese substitute. If you’d like to read more about nutritional yeast, check out this short article.
• Dried herbs – dill, chives, and parsley
• Spices – onion powder, mustard powder, garlic powder
• Seasonings – salt, sugar, pepper
To make, simply combine all the ingredients thoroughly and store in an air-tight container in the refrigerator. How long will it last? That depends on how fresh your ingredients are. Check the expiration/best by dates on each ingredient to gauge how long the mix will stay fresh.
Other ways to use Healthy Sour Cream and Onion Mix
You’ll quickly become addicted to the dip you can make with this mix and will find a multitude of uses for it beyond potato chips. Here are some ideas:
- Stir some caramelized onions into the dip for an additional flavor boost and a more gourmet appetizer
- Serve with vegetable crudités (cut up raw vegetable), or roasted potatoes
- Spread it on sandwiches
- Use it as a condiment for grilled/roasted poultry or fish
You can also sprinkle the dry mix on popcorn and roasted veggies or use it as you would any seasoning blend by mixing it into omelets, pasta, quiche, rice, or mashed potatoes.
Here are a few other recipes you might like: Sun Dried Tomato Red Lentil Hummus, Kefir Avocado Basil Dressing, Roasted Garlic Avocado White Bean Dip, and Roasted Eggplant Tahini Dip.
If you make Healthy Sour Cream and Onion Mix don’t forget to snap a pic and tag me over on Instagram @QueenofMyKitchen. I’d love to see your creation!
Healthy Sour Cream and Onion Mix
- ¼ cup buttermilk powder
- 2 tablespoons nutritional yeast
- 2 teaspoons onion powder
- 2 teaspoons dried dill
- 1 teaspoon salt
- 1 teaspoon dried chives
- 1 teaspoon dried parsley
- ½ teaspoon garlic powder
- ½ teaspoon mustard powder
- ½ teaspoon sugar
- pinch of pepper
- In a small bowl, combine all ingredients thoroughly.
- Transfer to a mason jar with a lid or another air-tight container.
- To serve, stir the mix into Greek yogurt or sour cream. Use 1-2 teaspoons of mix per ¼ cup.
Serving size: 2 teaspoons, Calories: 13, Fat: 0g, Saturated fat: 0g, Unsaturated fat: 0g, Trans fat: 0g, Carbohydrates: 2g, Sugar: 1g, Sodium: 210mg, Fiber: 0, Protein: 1, Cholesterol: 0mg
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