This creamy dip is based on ingredients that can be kept in the storecupboard, so can be rustled up quickly if guests drop by unexpectedly. It is served with celery and cucumber sticks as well as juicy pineapple wedges, all of which add important nutrients to this snack. Breadsticks are another good dipper.
Use the crab dip to fill the hollows in 2 halved and stoned avocados, piling up the dip over the surface. Scatter a little diced cucumber and red pepper over the top, and serve with salad leaves and bread as a light lunch. * Make a smoked mackerel dip. Mix 125 g (4½ oz) skinless smoked mackerel fillet with the mayonnaise and yogurt, then flavour with 1 tsp horseradish sauce, the grated zest of 1 lemon and 30 g (1 oz) chopped watercress. Garnish with sprigs of watercress. This is delicious served with medium-thick slices of crisp red and green apple as crudités. * For canapés, serve the crab dip or smoked mackerel dip on rounds of cucumber, cut about 1 cm (½ in) thick. Garnish the canapés with thin julienne strips of radish or little watercress leaves.
Crab is a good source of phosphorus, a mineral needed for the development and maintenance of healthy bones. Phosphorus also plays an important role in releasing energy from food. * Celery, first grown as a medicinal herb, only became a popular vegetable in the late 17th century. It provides potassium, and green celery sticks and leaves contain the antioxidant beta-carotene.
Excellent source of vitamin E. Good source of copper, vitamin C, zinc. Useful source of calcium, potassium.