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.
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.
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
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.
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