Why dips work well
- No heat involved — phycocyanin, GLA, and all heat-sensitive compounds fully preserved
- Fat-rich bases (tahini, olive oil, avocado) improve absorption of fat-soluble carotenoids (zeaxanthin, beta-carotene) from spirulina
- Lemon juice in most dip recipes provides vitamin C that enhances non-haem iron absorption from spirulina by up to 3×
- Strong existing flavours (garlic, cumin, tahini, herbs) mask spirulina’s earthy taste effectively at 3–5 g per batch
Recipe 1: Spirulina hummus
Serves 8–10 as a dip. Classic hummus amplified with spirulina — vibrant green, nutritionally dense.
- 400 g tin chickpeas, drained (reserve liquid — aquafaba)
- 3 tbsp tahini
- 2 tbsp extra virgin olive oil + extra for serving
- Juice of 1.5 lemons
- 2 cloves garlic, minced
- 10 g spirulina powder
- 1 tsp cumin
- Salt to taste
- 3–4 tbsp aquafaba or cold water to adjust texture
Blend chickpeas, tahini, lemon juice, garlic, cumin, and salt until very smooth — at least 3 minutes in a food processor. Add spirulina and blend 1 minute more. Add aquafaba tablespoon by tablespoon until the texture is silky-smooth. Taste and adjust lemon and salt. Transfer to a bowl, make a well in the centre, drizzle with olive oil, and top with smoked paprika or toasted pine nuts. At 10 g spirulina per batch serving 10, each portion contains 1 g spirulina, 0.2 mg iron, and vitamin C from lemon to enhance iron bioavailability.
Recipe 2: Spirulina guacamole
Serves 6. Avocado’s fat content carries spirulina’s carotenoids; lime juice masks and brightens. Deep teal-green colour.
- 3 ripe avocados
- 8 g spirulina powder
- Juice of 2 limes
- 1 small red onion, finely diced
- 2 tomatoes, deseeded and diced
- 1 green chilli, finely chopped (optional)
- Large handful fresh coriander, chopped
- 1 tsp cumin
- Salt and black pepper
Mash avocados with a fork to your preferred texture (chunky or smooth). Add spirulina and lime juice; mix until no green powder clumps remain — the lime juice activates emulsification. Fold in onion, tomatoes, chilli, and coriander. Season. Serve immediately or cover surface directly with cling film and refrigerate up to 4 hours (lime juice slows oxidation). The avocado fat enhances absorption of spirulina’s beta-carotene and zeaxanthin.
Recipe 3: Spirulina pesto
Serves 4 as a pasta sauce or spread. Works on toast, pasta, pizza bases, and grain bowls.
- 50 g fresh basil
- 30 g pine nuts (or walnuts for more affordable option)
- 40 g Parmesan or nutritional yeast (2 tbsp for vegan)
- 8 g spirulina powder
- 1 clove garlic
- Juice of half a lemon
- 80–100 ml extra virgin olive oil
- Salt and black pepper
Blend basil, pine nuts, Parmesan, garlic, spirulina, and lemon juice until a rough paste forms. With motor running, drizzle in olive oil gradually until emulsified and smooth. Season generously — pesto needs assertive seasoning. Taste: spirulina adds depth rather than algae flavour in this context. Store in a jar topped with olive oil in the fridge for up to 5 days. Freeze in ice cube trays for 3 months. Note: do not cook pesto at high temperature — stir into hot pasta off heat to preserve phycocyanin.
Recipe 4: Spirulina tzatziki
Serves 8. Cucumber and yogurt cool any residual spirulina earthiness; the result is fresh and vibrant. Pairs with flatbreads, roasted vegetables, and grilled meats.
- 400 g thick Greek yogurt (or coconut yogurt for dairy-free)
- 1 cucumber, grated and squeezed dry in a clean cloth
- 6 g spirulina powder
- 2 cloves garlic, minced to a paste
- 2 tbsp extra virgin olive oil
- 1 tbsp lemon juice
- Large handful fresh dill or mint, chopped
- Salt and white pepper
Mix yogurt, spirulina, garlic, olive oil, and lemon juice until smooth. The fat in yogurt and olive oil disperses spirulina evenly without clumping. Fold in grated cucumber (must be very well squeezed or the dip waters down quickly) and herbs. Season. Refrigerate at least 30 minutes before serving to allow flavours to merge. Keeps refrigerated for 3 days.
Recipe 5: Spirulina white bean and roasted garlic spread
Serves 8. Mild and creamy — ideal for people who find spirulina taste challenging. The roasted garlic entirely dominates.
- 2 × 400 g tins white beans (cannellini or butter beans), drained
- 1 whole head of garlic, roasted until soft and caramelised
- 8 g spirulina powder
- 3 tbsp extra virgin olive oil
- Juice of 1 lemon
- 2 tbsp fresh rosemary or thyme
- Salt and black pepper
Roast garlic: slice top off head, drizzle with oil, wrap in foil, roast at 180°C for 40 minutes until cloves are golden and soft. Squeeze cloves out when cool. Blend beans, roasted garlic, spirulina, olive oil, lemon juice, and herbs until silky-smooth. Add water 1 tbsp at a time if needed. Season generously. Serve with warm flatbread, crudités, or on toast with roasted tomatoes.
Dosing notes
- Most dip recipes use 6–10 g spirulina per batch serving 8–10 — each portion contains 0.6–1.25 g spirulina; modest nutritional contribution
- For therapeutic intake (3–5 g/day), use dips as a supplement vehicle: consume a larger serving or increase spirulina per batch to 15–20 g
- The lemon juice present in all recipes acts as a vitamin C enhancer for iron absorption — do not substitute with lemon on the side
