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Healthy Hidden Veggie Ranch Dip Cups with Rainbow Veggie Sticks

Healthy Hidden Veggie Ranch Dip Cups - featured image
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A creamy ranch dip blended with steamed cauliflower and carrots, paired with colorful rainbow veggie sticks for a healthy, fun, and delicious snack perfect for picky eaters and families.

Ingredients

Scale
  • 1 cup plain Greek yogurt
  • ½ cup mayonnaise (avocado mayo recommended)
  • ½ cup steamed cauliflower florets, finely blended
  • ¼ cup steamed carrots, pureed
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • 1 tbsp dried dill
  • 1 tbsp fresh chives, finely chopped
  • 1 tbsp fresh parsley, chopped
  • 1 tbsp lemon juice
  • Salt and pepper to taste
  • 1 large carrot, cut into sticks
  • 1 cucumber, sliced into sticks (seeded)
  • 1 red bell pepper, sliced
  • 1 yellow bell pepper, sliced
  • 1 cup snap peas
  • Optional: celery sticks or jicama for extra crunch

Instructions

  1. Steam the cauliflower florets and chopped carrots in a steaming basket over boiling water for 8-10 minutes until tender, or microwave in a covered dish with a tablespoon of water for 5-6 minutes. Drain excess water and let cool slightly.
  2. Transfer the steamed cauliflower and carrots to a food processor and blend until smooth and creamy, adding a teaspoon of water or lemon juice if needed to loosen the mixture.
  3. In a mixing bowl, combine Greek yogurt, mayonnaise, garlic powder, onion powder, dried dill, chives, parsley, lemon juice, salt, and pepper. Stir until well combined.
  4. Fold the pureed veggies gently into the ranch mixture. Taste and adjust seasoning as needed. Add more lemon juice for tanginess or a drizzle of olive oil for creaminess if desired.
  5. Wash and dry all veggies thoroughly. Cut carrots, cucumbers, and bell peppers into sticks about 3-4 inches long. Serve snap peas whole. Keep veggies crisp by placing them in cold water if prepping ahead.
  6. Spoon about 2-3 tablespoons (30-45 ml) of the ranch dip into each small serving cup. Stand the veggie sticks upright around the dip to create a colorful rainbow effect.

Notes

Steam veggies gently to avoid watery or bitter dip. Puree veggies thoroughly for a smooth texture. Keep veggie sticks dry and crisp by storing with a damp paper towel. The dip tastes better after resting a few hours in the fridge. Avoid freezing the dip as texture may change.

Nutrition

Keywords: hidden veggies, ranch dip, healthy snack, veggie sticks, kid-friendly, gluten-free, dairy-free option, easy recipe

Find it online: https://oracooks.com/healthy-hidden-veggie-ranch-dip-cups-recipe-easy-rainbow-veggie-snack-cups/