Stuck for healthy party food ideas? We've got the solution – and both young 'uns and grown-ups will love it!
We’re back with our third and final recipe from Smart Snacks, a recipe book by authors Flip Shelton and Michael Carr-Gregg that’s full of nutritious and simple snack ideas for kids and teens. And this one’s a goodie! So far, we’ve brought you recipes for zingy fruitcicles and the deliciously moreish Venus Bars for those of you with a sweet tooth. But we can’t wrap up our recipe series without bringing this savoury wonder to the table: a can’t-stop-eating-it green pea dip that’s the perfect companion to breadsticks, toasted pitta, crackers or veggie crudités.
“Frozen pea packets aren’t just for sprained ankles and headaches; they are also perfect to make this dip,” says author Flip. “ I always have a packet of frozen peas (and corn) on hand so that this dip can be whipped up in minutes. When the brain is racing, doing something simple with your hands can be calming – a great antidote for stressed students. Finally: don’t skimp on the mint as it elevates the dip to another level.”
Green pea dip
(makes about 2½ cups)
2 cups (220g) frozen peas
(or shell fresh peas, if you can get them)
large handful (1 cup) mint leaves
½ cup (70g) pine nuts or blanched almonds
finely grated zest of 1 lemon (adjust to taste)
2 tbsp lemon juice
1–2 tbsps olive or coconut oil
sea salt and ground black pepper
1. Bring a medium saucepan of water to the boil over high heat. Add the peas and cook for 3 minutes or until just tender – you don’t want them super-mushy. Drain.
2. Put peas into a food processor with mint, pine nuts, lemon zest and juice, and 1 tablespoon of the oil and process until smooth-ish. I like it to be a little chunky. If you want a smooth consistency, add a little more oil or water. Season to taste with salt and pepper.
3. Serve with crackers, breadsticks, toasted pitta or flatbread, or vegetable crudités.
Extract from Smart Snacks by Flip Shelton & Michael Carr-Gregg, published by Penguin Random House Australia on 5 February 2019. Photography by Grant Cutelli.
Want more nom-worthy, nutritious recipes, including for the gluten-free almond meal crackers and roasted carrot dip featured in the top image? Get your hands on a copy of Smart Snacks by Flip Shelton and Michael Carr-Gregg (Penguin Random House Australia) from Book Depository or other book retailers.
About the authors
Flip is a mum who’s all about good food and healthy food choices. As well as writing for various magazines, newspapers and online publications, she’s also inspired people about food on popular radio stations and TV networks in Australia. When she’s not busy writing cookbooks (Smart Snacks is her third!), she’s busy running her own muesli production business.
Dr Michael Carr-Gregg
Michael is a dad to two sons and the author of a whopping 13 books. He is one of Australia’s highest-profile child and adolescent psychologists and makes regular appearances as the resident expert on national TV networks and radio stations. Michael has also worked as an academic, researcher and political lobbyist.