At the very end of my book Eat More Burn More, there is a series of dips and spreads that my readers really like. Today I want to give you more even more insight on making these easy and healthy dips.

Healthy dips are delicious, great as a snack, and they help you shed pounds in the process.

And while I do have a recipe to share with you today, there is really no need for recipes when it comes to dips and spreads. Dips are great to play with and unleash your own creativity in the kitchen. All you need is this simple formula:

Β  Making a dip 4

As you can see in the photo above, you need 3 elements to make a dip:

  1. A body
    This is the bulk of your dip. It could be a healthy dairy like plain Greek yogurt, or a fiber-packed legume (beans, chickpea), blended into a paste into a food processor.Start with something you like.
  2. A textural aromatic
    One, or many more. Start simple and add it to your dip’s body by simply stirring it into it.
  3. A salt/spice mixture
    Then you want to add some salt to bring up the flavors, and also something spicy (even if it’s just ground pepper) to give it a tiny kick. That’s where you need to taste your food and balance the saltiness, spiciness, acidity, and overall flavor.

For instance, if you were making a Greek tzatziki, you would start with a plain Greek Yogurt, add some chopped mint and parsley, some garlic, and some diced cucumber (that’s your textural aromatics), and finish with salt and some pepper.

I encourage you to print the formula and keep it handy, so that you can refer to it and whip up nice dips for your family in a matter of minutes.

As you go, you will gain experience and create more and more easy recipes that will become family favorites.

Speaking of favorites click the image below to download the recipe for my Miso Spread.Recipe Card Image small

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There are hundreds if not thousands of apps out there for boosting your brain. Most of them aim to increase cognitive functioning, helping you improve memory, problem solving skills and processing speed. Others can help you recall words faster or improve your reading comprehension.

Keeping your mind active is as important as any physical exercise and these apps can help you stay fit mentally. If you want to dedicate time to improving your brain’s health, some of these apps can get you started quickly.

1/ Peak

Peak is brain training redesigned for the mobile you. Challenge your cognitive skills and build healthy training habits with fun but stimulating games, goals and workouts.


2/ Elevate

Elevate is a brain training program designed to improve attention, speaking skills, processing speed, memory, math skills, and more. Members are provided with a personalized game-based training program that adjusts over time based on performance.

3/ Fit Brains

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4/ Personal Zen

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5/ Happify

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6/ Lumosity

Challenge your Memory, Attention, and more. Lumosity combines 25+ cognitive games into a daily training program that challenges your brain. Games adapt to your unique performances — helping you stay challenged in a wide variety of cognitive tasks.

7/ Headspace

Headspace is a gym membership for the mind. A course of guided meditation, delivered via an app or online. The starter course, Take10, is free. If you enjoy Take10 and want to learn more, you can choose to continue and get access to hundreds of hours of meditations.


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