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Spreads are great as a snack, breakfast or dinner. They have several advantages. They are tasty, and there is no complicated preparation required. In a few minutes, you can have food on the table. All you have to do is add vegetables and bread and you’re done. These spreads can also be used as a dip for nachos.
Onion spread
Finely chopped onions are often added to spreads. This time we fried them. The spread took on a whole new flavour dimension. Try this trick too.
Ingredients:
- 200 g Greek yoghurt with 0% fat
- 50 g light mayonnaise
- 2 shallots
- 2 cloves of garlic
- 2 sprigs of spring onion
- 1 tablespoon Dijon mustard
- a few drops of white wine vinegar
- a pinch of salt
- olive oil spray
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Method:
Heat up a pan that you’ve sprayed with olive oil spray beforehand. Then put finely chopped shallots and garlic in it and lightly sauté. Add a few drops of wine vinegar and sauté, stirring occasionally, until the shallot mixture begins to caramelise.
Add the mayonnaise, Greek yoghurt, Dijon mustard and the pan mix to a bowl. Chop the spring onions finely and add them to the mixture as well. Season with salt as needed. Stir until everything is combined. Cover the spread and refrigerate until ready to serve.
Nutritional values | For the whole amount |
|---|---|
| Energy value | 378 kcal |
| Protein | 25 g |
| Carbohydrates | 23 g |
| Fats | 20 g |
| Fibre | 3 g |
Tuna spread
If you like spreads that are jam-packed with protein, then this tuna spread is a great choice. It’s great as a snack, breakfast or lighter dinner.
Ingredients:
- 240 g tuna in brine
- 140 g Greek yoghurt with 0% fat
- 60 g light mayonnaise
- 10 g olive oil
- 1 shallot
- a pinch of sweet paprika
- herbs for garnish (optional)
Method:
Peel the shallot, chop finely and put in a bowl. Then add the tuna, yoghurt, light mayonnaise, olive oil and paprika. Blend the lot with an immersion blender for a few seconds to give the spread the ideal consistency. Then garnish with herbs and serve.
Nutritional values | For the whole amount |
|---|---|
| Energy value | 632 kcal |
| Protein | 70 g |
| Carbohydrates | 16 g |
| Fats | 32 g |
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Spread à la tzatziki
This spread is for those who like fresh flavours. It is also perfect as a dip with meat.
Ingredients:
- 200 g Greek yoghurt with 0% fat
- 70 g light mayonnaise
- 1 cucumber
- 1 clove garlic
- juice of ½ lemon
- salt to taste
- black pepper to taste
- herbs according to taste and preference
Method:
Wash the cucumber and roughly grate without peeling. Lightly salt and allow to stand for 10 minutes. Then squeeze out the excess water from the cucumber and add the crushed garlic and stir. Finally, add Greek yoghurt, light mayonnaise, juice of half a lemon, salt, black pepper and herbs to taste. Dill is great, but if you’re not afraid to experiment, you can also use mint or lemon balm. Stir everything together and you’re done. Then just chill and serve.
Nutritional values | For the whole amount |
|---|---|
| Energy value | 360 kcal |
| Protein | 21 g |
| Carbohydrates | 15 g |
| Fats | 24 g |
As you can see, preparing these light spreads is not difficult at all. In no time you can have a great breakfast, snack or dinner. Just add bread, some vegetables and that’s it.
Feel free to share your creations with us on social media by tagging #gymbeamcom.
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