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Dips are a great way to encourage kids to eat fresh vegetables. I’ve previously written about 3 ridiculously easy lunch box dips and these are usually my go to.

However, I was recently reminded by a school girl about one of my old time favourites when I was a young girl – the good ole french onion dip.

Now a store bought french onion dip costs about $3 and has an ingredients list that looks like this:
Ingredients: Onion (29%), Cream, Cream Cheese (21%) (Milk, Cream, Starter Culture), Milk Solids Non Fat, Water, Salt, Modified Starch (From Maize), Lactic Acid, Locust Bean Gum, Guar Gum, Natural Flavour, Sorbic Acid (Preservative).Contains Milk Solids 29%. (From Coles Online for Kraft French Onion Dip)

Here’s my french onion dip recipe with just 4 ingredients. It’s a bit hard to put a cost on it because I have the ingredients in my pantry and even after using them to make this recipe, most ingredients go straight back into my pantry to be used again to make other foods.

However, I would estimate this dip may cost about $1.

This dip is best made the day before you want to use it or at least a good few hours before to allow the flavours to enhance and the dip to thicken. It makes about a cup-worth but if you want a larger serve for a party or something, just double the ingredients.

Ingredients

½ brown onion
2 teaspoons of butter
2 teaspoons Worcestershire sauce
1 cup Natural Greek Yoghurt*

* I always use full fat yoghurt because the low fat products are usually pumped with sugar to make them taste better.

Method

1. Finely grate the onion and pop it in a bowl (to save on washing up, use the bowl you’ll store / serve the dip in). I use a zester grater on the medium zest side

2. Melt the butter over medium heat

3. Once the butter is melted, add the onion and turn down heat

4. Slowly cook the onions until they start to caramelise – I stir them frequently using a fork to prevent the onion from clumping together too much. Keep an eye on them and if they look like they are starting to burn add a splash of water

5. Once they are looking yummy and caramelised (about 5 mins), add the Worcestershire sauce and stir again.

6. Take off heat and allow to cool

7. Once cool place the onion mixture into your dip bowl

8. Now gradually add in the yoghurt whilst stirring the onion around in it

9. Place in the fridge to thicken up. The flavours will enhance the longer it is left.

Storing / Freezing

Store this dip covered in the fridge. It’s not suitable for freezing and best eaten within 4-5 days.

Serving suggestions

Serve this dip with an array of different coloured vegetable crudites. Be bold – include vegetables you know your kids will like but add on others too. We throw on green beans and broccoli as well as the usual carrots, celery, capsicum (why not add a traffic light array of capsicum), cherry tomatoes etc.


About The Author

Bel Smith

Belinda Smith is a Mum, a Health & Wellness Coach, and the creator of The Mad Food Science™ Program and The 5 Minute Healthy Lunchbox System™. Belinda has spent the past 2 years travelling Australia in their Big Green Bus “Kaley”, empowering kids to make better food choices, and making it easier for parents to get their kids eating healthier. Bel has visited 90 schools Australia wide and empowered over 20,000 children and parents to make better food choices. She is a Jamie Oliver Food Revolution Ambassador, and was dubbed “The Lunchbox Vigilante” by Channel 7 Sunrise. Bel appears regularly in national and regional TV, radio and press. Her vision is for kids to choose real food every day as their normal food.

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