Try a combination of dips for lunch with veg sticks and pitta bread. Or a tablespoon with veg sticks as a nutritious snack.

•    1 medium red onion-finely chopped
•    1-2 cloves garlic-finely chopped
•    1 medium pepper finely copped
•    1 chili finely chopped
•    6 large tomatoes roughly chopped
•    1 courgette finely chopped
•    Large handful of basil or coriander-chopped
•    Juice of 1medium lemon
•    1 tablespoon of balsamic vinegar
•    Black pepper
•    ¼ tsp of salt
•    30mls olive oil

•    In a fridge proof container add the onions, garlic, salt, oil, lemon juice and vinegar.
•    Stir well and allow to marinate for at least 60 minutes.
•    Add the remaining ingredients and stir well.
•    This can be eaten straight away but is best served after a few hours.
•    Store in the fridge and eat within 4-5 days.
•    You will notice a lot of liquid the longer the salsa is kept. This is normal and can be added to salads as a dressing.


Guacamole 2 portion
•    1 large avocado
•    1 large tomato-chopped and seeds discarded.
•    1 bunch of coriander chopped
•    Salt and pepper to taste
•    1 small chopped chili (optional)
•    ½ tsp cayenne pepper
•    Juice of one lime
Simply combine all ingredients together.
Cover and store in the fridge consume within 4 days-discoloration is normal!
Bean dip 2 portions
Simply blitz or mash your chosen beans with 1 tablespoon of natural yogurt, 20mls  of olive oil, the juice of 1 lemon, seasoning and your chosen spices such as cayenne pepper, and serve. Cover and store in the fridge for 4-5days.