Three healthy dips that are tops on taste

by Nancy Conway

It is always better to have healthy hit-the-spot dips on hand for when the urge to eat happens or for impromptu party fare. Better than cranking open a can of something that's been processed, chemically treated and enhanced for color. Add pita bread, fresh veggies, some vegetable crackers or tortilla chips and it's party time.

Try a twist on guacamole that cuts the fat and delivers great taste by using frozen peas and reducing the amount of avocado. It is still a fresh delightful dip/spread/salad. At 42 calories per serving it rules over traditional recipes that ring in at 264 calories and 23 fat grams as opposed to 1.4 grams. A batch can last for four or five days, if it isn’t eaten before then.

Or how about hummus made with peanut butter and canola oil rather than tahini which is made from sesame seeds and is very high in fat. The difference is half as many calories and less fat. But this recipe is rich on taste. This recipe lasts for a couple of weeks in the fridge. I took this recipe from an article in the Palm Beach Post, about 10 years ago.

A third dip chosen for this trio is Turkish Bean dip that is based on canellini beans and boasts under 55 calories for a fourth cup serving. It is big on taste and small on fat. At 55 calories per serving of great tastes, it is hard to beat.

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Hummus

• 1 19 ounce can of chick peas, drained and rinsed
• 1/4 cup of water
• 3 tablespoons of creamy peanut butter
• 3 tablespoons canola oil
• 2 tablespoons fresh lemon juice
• 1/2 teaspoon salt
• 1 garlic clove, minced

Put all ingredients in a food processor and process until smooth. Store in airtight container in the refrigerator.

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Guiltless Guacamole
From Prevention's Health Guaranteed Cookbook, Rodale Press

• 1 box 10 oz frozen peas, thawed
• 1/2 ripe avocado, chopped
• 1 can 4 oz green chili peppers, diced
• 3 tablespoons fresh lime juice
• 2 tablespoons fat free sour cream
• 1 minced clove of garlic
• 1 teaspoon ground cumin
• 1 cup chopped plum tomatoes
• 1/3 cup chopped red onion
• 2 tablespoons chopped fresh cilantro
• salt and pepper to taste

In food processor or blender combine first seven ingredients and process until smooth. Put in medium mixing bowl and stir in tomatoes, onions and cilantro. Season to taste. Store covered in the refrigerator for up to four or five days.

1/4 cup serving yields: 42 calories, 1.4 grams of fat, 1.7 protein grams, 6.2 grams of carbohydrates, 2.2 dietary fiber grams, 0 cholesterol and 69 mg of sodium

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Turkish White Bean Dip
From Prevention's Health Guaranteed Cookbook, Rodale Press

• 1 can 16 ounces of white beans rinsed and drained -- either cannelini or great northern beans
• 2 teaspoons extra virgin olive oil
• 2 teaspoons fresh lime juice
• 1 teaspoons ground cumin
• 1 minced clove of garlic
• 1/4 cup chopped arugula or watercress
• salt and pepper to taste

In food processor or blender combine beans, oil, lime juice, cumin and garlic. Process until smooth. Put in mixing bowl and stir in arugula or watercress and season to taste.

1/4 cup serving yields: 55 calories, 2.1 grams of fat, 8.6 carbohydrate grams. 2.4 grams of dietary fiber, 0 cholesterol and 55 mg of sodium.