Dip into autumn for good gut health

By Karlene Georgiadis, Author and Biomedical Naturopath


All the leaves are turning red as autumn freshness fill the air and I hear the call, “what can I eat?”. Sometimes it is coming from the fridge (with my kids standing there looking for a snack) but often it is my clients asking in desperation: “But what CAN I eat Karlene?”

I have also been stopped in the supermarket by an eager client staring into my shopping trolley to find inspiration… “What are you cooking tonight Karlene? (Don’t judge me, I am not always perfect – plus I have 2 hungry teens circling the kitchen at home).

So, I am sure you are just like me and need a little inspiration every now and then. Sometimes I feel like I am on repeat – but I love to make the same meal look completely different just with a change of condiment. I love a good condiment myself… relish springs to mind, as well as sauces, coulis….. or dip!


Sometimes the strategic placement of outrageously nutritious dips is just what is needed. If you’ve got the 4pm hungries, then try this trio of dips to break the boredom.

TRIO of dips – like a good 3-legged stool – it is just the balance that is needed.

What is more, these are going to add to the health of microbiota and fibres in your diet to build good digestive health.

Here’s to healthy gut bacteria (and taste).

Nut & Seed Dip

Building good bacteria takes consistent effort but it doesn’t have to be boring OR flavourless.

This is an interesting dip to try to excite your tastebuds but not cost your gut by bloating or feeling heavy afterwards.



½ cup raw cashews

1/8 cup of pine nuts (I love pine nuts as much as the black cockies do in my area)

1 ½ tablespoons of lemon juice

2 teaspoons of Apple Cider Vinegar known as ACV in my notes

1 cup of almond milk (read the label and make sure no added sugar) + 1-3 more tablespoons

¼ cup of water

½ tsp pink Himalayan crystal salt

¼ teaspoon of crushed yellow mustard

1 tablespoon of gluten-free cornflour, or arrowroot, or tapioca flour



Mix and blend all the ingredients and add to a small saucepan

Heat slowly on the stove top and be careful not to burn – stirring gently and watch it thicken – and more almond milk if it needs to be thinned to get the right dip consistency


Roasted Pumpkin Dip

Pumpkin is your best friend when it comes to bloating, and this dip can accompany myriad dishes. I blob it on anything and everything.



500g of butternut pumpkin cut into small chunks

2 tablespoons of olive oil

½ cup of walnuts

2 teaspoons of cumin seeds

1 tablespoon of fresh coriander or more

Sprinkle of nutmeg

Salt and pepper to taste



Roast the pumpkin in the oven ( 180 degrees ) covered in oil and cook until tender to skewer

Wait 10 minutes to cool

Then blend all the ingredients together

Yummy sweet goodness without the sugar


Zucchini Hommous – Bean free

So many times I need a recipe that does not contain legumes to help those people who need to build their bacteria because so much is missing.

So, leaving out beans is crucial, you can also leave out garlic if you know you don’t tolerate it OR maybe roast it a bit first – sometimes people tolerate cooked garlic but not raw.

Have a play with this lovely bacteroides-building high zinc recipe



2 cups of raw zucchini chopped into small chunks

1 ½ cups of pepitas

½ cup unhulled tahini

2 tablespoons of lemon juice

2 tablespoons of olive oil

¼ cup of basil leaves

1 small clove of garlic – roasted if needed

1 teaspoon of cracked pepper

½ teaspoon paprika

1/8 teaspoon turmeric



Blend this green goodness until smooth – just bung it all into the blender and whizz

Serve with a few pepitas sprinkled on top.