Beetroot Smash

Beetroot Smash

I am always looking for tasty dips / spreads to add to my food. I just love adding 3 things to each of my meals and love to add different colours and flavours to my plate. This has lots of advantages – firstly it increases the amount of different foods I am eating (called increased diversity) and increases the amount of nutrients (nutrient density). Overall this is a win win situation as it also means that my food tastes extra delicious. Recent research of 2000 British families showed that 6 out of 10 people eat the same foods EVERY day. Eating like this makes it hard to meet our daily recommended nutrient intakes for all the vitamins, minerals and trace elements. Hunter gatherers on the other hand were eating thousands of different foods each year to stay alive and would eat whatever was seasonally available. This made it easier for them to meet nutrient requirements.

This dip can be eaten with meat, cheese, fish, baked sweet potatoes, falafels, so really just about anything!


  • 350g raw beetroot, peeled and roughly chopped
  • 3 tablespoons crunchy peanut butter
  • ½ clove garlic
  • 20g fresh coriander, roughly chopped
  • 1 tablespoon lemon juice
  • 1 tablespoon Tamari soy sauce
  • 30g cashew nuts


  1. Add all of the ingredients to a food processor and blitz or pulse for around 7-10 seconds.
  2. The finished result should be grainy rather than smooth.
  3. Store in a glass jar in the fridge for around 3 days.

Add a few chilli flakes if you would like the dip to taste a
little more spicy!

News, Updates & recipes

delivered straight to your inbox