You just finished a hard workout and your stomach is rumbling. A smart post-workout snack includes protein to repair damaged muscle tissue and some carbohydrates to restore lost muscle glycogen. You might be tempted to toss a sports drink or energy bar in your gym bag as your recovery treat, but a homemade protein-packed dip is just as easy to tote, and you can get an extra boost of carbs if you eat one of these dips with whole-grain crackers, pita or raw vegetables.
It takes less than five minutes to whip up one of these protein-rich dip recipes, and it'll cost less than store-bought spreads that often contain preservatives. Store leftovers in the refrigerator for a week.
More: Post-Workout Meals and Snacks That Lower Inflammation
Classic Hummus Recipe
Ingredients- 1 15-oz. can chickpeas, drained
- 1 small garlic clove, minced
- juice and zest of 1 lemon
- 1/4 cup tahini
- 1/4 to 1/2 cup water
- 1 tablespoon extra virgin olive oil
- 1/2 teaspoon salt
- 1/4 teaspoon freshly ground black pepper
- 1 teaspoon ground cumin
- 1/2 teaspoon smoked paprika
- 2 tablespoons toasted pine nuts, optional
Combine all ingredients in a food processor or blender and whizz, adding water as necessary, until desired consistency is reached. Serve with toasted pine nuts, if desired.
More: 5 Condiments That Burn Belly Fat
Edamame Dip Recipe
Asian condiments like soy sauce, miso paste, rice-wine vinegar and sriracha complement the high-protein soy beans in this recipe. Serve with rice crackers, bell pepper strips, cucumber or jicama for a tasty snack.
Ingredients- 1 cup shelled edamame
- 2 scallions, white and green parts, diced
- 1 small garlic clove, minced
- 1 small handful cilantro, chopped
- 1/2 to 1 cup water
- juice and zest of 1 lime
- 2 teaspoons white miso paste
- 1/2 teaspoon rice-wine vinegar
- 1 teaspoon soy sauce
- Sriracha or other hot sauce, to taste
Boil edamame for five minutes. Remove from heat and drain, reserving about a cup of the liquid. Combine all ingredients in a food processor or blender and whizz, adding reserved water as necessary, until desired consistency is reached.
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