Butternut Squash and Butter Bean Dip

Dips are a fun way to get kids to try lots of different vegetables.

Even the fussiest eater might explore new or familiar foods with a dip. Even if they only lick off the dip and leave the vegetable.

Dips can be helpful for keeping dryer foods or difficult textures like meat moist. Making it safer to chew and swallow these difficult textures if weaning or if your child is older and you struggle to get them to eat meat and they don’t eat bolognese or stews. Try dipping pieces of roast chicken in a pot of gravy, my veg-packed tomato sauce or a yoghurt dip. This could be more appealing if your child doesn’t like their food covered in lots of sauce or gravy.

Dips make a great play food which can often help picky eaters try new foods.

Having fun at mealtimes can remove the pressure some kids feel, creating a stress-free, playful environment so they let go of any inhibitions and are possibly more willing to eat.

We can help them get creative, and messy with dips and vegetables.

Why not ask them if their broccoli wants to dive into a dip or have a swim?

Or you could get them to paint a picture on their plate with a dip. The vegetable makes a great paint brush.

You can offer a selection of dips, the veg-packed tomato sauce recipe I shared previously and a simple yoghurt dip alongside this butternut dip. Ask them to try the different dips, talk about the different tastes and textures, ask them which they prefer.

If they enjoy one of the dips then it can be used as a sandwich or jacket potato filling.

Food play can get messy, but that’s ok. Try not to react to the mess, don’t pull a funny face as this could undo all your hard work, getting them to relax at mealtime.

It might sound strange to you but if it gets your picky eater trying vegetables or the nutritious ingredients in the dip this is a big win. If I am helping a parent encourage their child to eat different foods in clinic, these are some of the strategies that have worked for some families.

Dips are a great way to include nutritious ingredients such as beans, lentils and chickpeas into the diet. Packed with fibre, protein, B vitamins, iron and zinc.

 If you are able to add some tahini this can boost calcium and iron.

If you child likes the texture of the dip, you can replace the orange butternut/pumpkin with red beetroot or green peas so each time they are trying different coloured vegetables with different polyphenol benefits, to support their gut health and immune system.

 If you don’t have time to make dips, there are plenty in the supermarket. Try to stick to the fresh refrigerated dips with no additives and preservatives.

Purple carrots

My son found some purple carrots he wanted to try, they looked fab for Halloween.  They contain all the nutrients of orange carrots but are thought to contain more anti-inflammatory and anti-oxidant properties from the purple pigment, called anthocyanins. They can taste a little peppery but also very sweet. Give them a try and see what you think

Butternut Squash and butter bean dip

 400g Tinned butterbean, cannellini beans or chickpeas

400g Roasted diced butternut, pumpkin, sweet potatoes

3-4 tbsp Olive oil

1tsp Garlic purée

1tbsp Tahini

1/2 tsp Smoked paprika

1/2 tsp Ground seeds

Optional pinch of salt

Wholemeal Tortilla

Vegetable crudites of your choice

Method

 I used butter beans to make this dip but any white bean or chickpea will do.

I used a mix of frozen diced butternut squash and pumpkin from our Halloween pumpkin carving, I coated the frozen buternut in a splash of olive oil and roasted for 5-10 minutes. 🎃You can use fresh butternut, sweet potato or any winter squash to roast.

 Blend all the ingredients together in a food processor.

 Grab some wholemeal tortillas and use some Halloween cutters to cut out some fun spooky shapes. Crispen for a couple of minutes under the grill or air fryer.

Serve with a selection of colourful vegetables raw or steamed. Enjoy!