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A great way to add vegetables in the plate of tiny picky eaters is by introducing sauces and dips, whose sight will make their mouth watery. Homemade dips and sauces are an excellent and healthier alternative for including raw vegetables in the diets of kids. They offer an extra boost of nutrients along with the child's meals. So here are a few healthy and tempting dips that you can add to your kid's plate to avail benefits:

1. Hummus - Hummus is a very easy dip made with boiled chickpeas ground to a paste and its flavoured with lemon juice and cumin seeds. Its a smooth and creamy puree of cooked chickpeas or white chane. Its a good choice for adding protein and fibre to the diet. Hummus plays a role in weight management and blood glucose and insulin regulation too.

2. Pumpkin chilli dip - Rarely is any kid who enjoys eating pumpkin. So try adding a classic dip made with pumpkin puree and chilly flakes to enjoy the flavours and the benefits. Add maple syrup for the sweetness, garlic for an additional flavour and little vinegar for that tangy taste.

3. Skordalia (potato and garlic dip) - Its a thick puree of Greek origin made with garlic in a paste of potatoes, walnuts, almonds or liquid soaked stale bread mixed with olive oil. This dip is made in a pestle and mortar.

4. Roasted eggplant dip (Baba Ganoush) - This is made by roasting eggplants until soft, scooping the insides and mashing with garlic, olive oil, lemon juice and spices. This is one of the best way to add brinjal to your kids diet.

5. Garlic yoghurt dip - Creamy, luscious and tangy, this dip made with hung curd is mouth watering. Tanginess of the curd is increased by Tabasco sauce and cream gives it a bland flavour and improve its mouth feel. Serve it with homemade crackers or kababs.

6. Guacamole dip - This avocado based dip is prepared by mashing peeled and ripe avocados and salt with a mortar and pestle. Like juice, onions and jalapeños are also added to it. Its base being avocado, it is rich in fibre, B vitamins, vitamin K, Vitamin E and potassium.

7. Sweet potato hummus - This orange coloured dip has a burst of flavours, both savoury and sweet. Made with a combination of baked sweet potatoes and boiled chickpeas, it has enhanced flavour with the help of olive oil, tahini, garlic cloves, lemon juice and cumin seeds.

8. Roasted beet dip - This is a savoury dip with a slight sweet flavour of the beets. This purple dip is made with garlic, lemon juice, walnuts and fresh herbs. Blend the roasted beets with fresh yoghurt and season it.

Sometimes a little sauce can go a long way to give you flavour, nutrition and taste. So try to add these tiny add ons to the tiny plate of your kid for a long list of health benefits.