Recipes
Carrot
Tuna Vegetable Dip
Chili-Corn
Dip
Mexicali
Dip
Roasted
Red Pepper Dip
Santa
Fe Sunset Dip
Spicy
Yogurt Dip
Taj
Mahal Dip
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Heart-Healthy Snacks
Skim Milk
Dips made with low-fat cottage cheese
or yogurt
Skim or nonfat yogurt flavored with
extract and sweetener
Shakes made with skim milk, fruit or
fruit juices, extract, and sweetener
Raw vegetables with salsa, low-fat
cottage cheese
Low-sodium V-8 or tomato juice
Low-sodium pickles
Fresh or canned juice; fresh,
juice-packed, or water-packed canned fruit
Fruit juice ices
Dried fruit
Unsalted popcorn made with acceptable
oil or hot-air popped
Unsalted pretzels
Rice cakes or grain cakes
Graham crackers, vanilla wafers, or
ginger snaps
Angel food cake
Low-calorie gelatin
Source: Arizona Heart
Institute Foundation
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Party
dips are popular at holiday time, but commercial dips are usually high in fat, calories
and sodium, and comparatively low in health-protective phytochemicals, according to the
American Institute for Cancer Research (AICR). To make holiday snacks and
appetizers healthier but still rich in flavor, you can prepare low-fat, vegetable-based
dips that can be made quickly and easily, with ingredients easily kept on hand for holiday
platters.
"Vegetable-based dips full of the flavor of
herbs, spices and other seasonings offer many health-protective features,"
says Melanie Polk, R.D., AICR’s Director of Nutrition Education. "The
cancer-fighting antioxidant power of herbs and spices can be as great as that of fruits
and vegetables."
Homemade dips, she points out, can offer a fresher
taste than their commercial cousins, and can be quickly prepared. Polk
recommends pairing them with cut-up vegetables as well as whole-grain crackers for an
appetizer that’s colorful, festive and healthful.
Homemade dips are also helpful in maintaining a
healthy weight (eaten in moderation), since the homemaker has control over the
ingredients, selecting those lower in calories and fat than most commercial dips.
For example, many store-bought dips range from 60 to 110 calories and 6 to 11 grams of fat
per two-tablespoon serving. AICR’s holiday dips (below) range from 26 to 50 calories
and contain only 1 or 2 grams of fat.
Chickpeas, spinach and tomatoes make rich but healthful bases for
party dips. Each is high in nutrition and cancer-fighting phytochemicals. For example,
spinach is rich in several of these natural substances. Two, lutein and zeaxanthin, are
also believed to protect against age-related macular degeneration, the leading cause of
blindness in people over 65.
Tomatoes are a rich source of lycopene, which has been linked to
reduced prostate cancer risk and is now being studied for its potential to protect against
other cancers.
Chickpeas (garbanzo beans), used in the Mexicali
Dip (below), are rich in protein, fiber, vitamin B6 and many important
minerals. They contain a group of phytochemicals, isoflavones, that may help prevent
hormone-related cancers.
Garlic, which is used in all of the AICR holiday dips
below, contains a group of phytochemicals called organosulfides. They offer a variety of
heart- and cancer-protective features.
The following dips work especially well for the
holidays and entertaining because they are all unlike what is
generally available in markets. Some reflect a different regional ethnicity
- Southwest American, Indian and Mexican - that offers a rich and slightly exotic flavor.
Despite their distinctive taste, they are spiced lightly enough for everyone to enjoy.AICR
SANTA FE
SUNSET DIP
This Southwestern-style dip features roasted red peppers and sun-dried tomatoes that
have not been packed in oil and, therefore, are virtually fat-free. It uses a small amount
of reduced-fat Neufchâtel cream cheese which has a more satisfying flavor than
"light" or "fat free" cream cheese. Recipe from the AICR.
2 jars (7-oz. each) roasted red peppers,
drained
1 package (3 oz., or about 30) sun-dried
tomatoes (not packed in oil)
2 garlic cloves, chopped fine
1-1/2 tsp ground cumin, or to taste
1 tsp fresh lemon juice, or to taste
1/4 cup chopped fresh cilantro
1/4 cup chopped scallion
4 oz. reduced-fat Neufchâtel cream cheese, softened
Salt and freshly ground black pepper, to taste*
Tabasco or hot chili pepper sauce, if desired, to taste
*Optional salt not included in
nutritional analysis
Soak dried tomatoes in hot water for 5
minutes. Drain well, reserving 3 tablespoons of the soaking liquid.
In a food processor, purée red peppers, tomatoes, garlic, cumin,
lemon juice, cilantro and scallion until smooth and well-blended.
Add cream cheese and purée mixture, adding enough of the
reserved tomato-soaking liquid to thin the dip to the desired consistency (scraping down
the side of the bowl occasionally). Blend until smooth. Add salt, pepper and hot sauce to
taste. Adjust seasoning, adding more garlic, cumin, or lemon juice if needed.
Transfer to a container with a cover. Cover and refrigerate for
24 hours before using. Bring dip to room temperature before serving.
When ready to serve, transfer dip to an attractive bowl and place
in center of a large serving platter. Surround with assorted cut-up vegetables and, if
desired, baked tortilla chips and serve.
Makes 2 1/3 cups.
Per (2 Tbsp) Serving: 42 Cal; 2 g Total Fat (1 g Sat Fat); 5 g Carb; 117 mg Sodium; 2
g Protein; <1 g Dietary Fiber. Exchanges: 1 Veg.
MEXICALI DIP
This Mexican-style dip has just a touch of low-fat sour cream and mayonnaise to add creamy
"mouth feel." Fresh cilantro, garlic and lemon juice enliven the taste of the
otherwise bland chickpeas. Recipe from the AICR.
1 cup canned chickpeas (garbanzo beans),
rinsed and
drained
1/4 cup low-fat sour cream
1/4 cup chopped fresh cilantro
1 small garlic clove, chopped
1 Tbsp fresh lemon juice, or to taste
1 Tbsp low-fat mayonnaise
Salt and white pepper, if desired, to taste*
Tabasco sauce, if desired
*Optional salt not included in
nutritional analysis
In a food processor, purée chickpeas
with sour cream, cilantro, garlic, lemon juice and mayonnaise until smooth. If dip is too
thick, gradually add additional teaspoons each of sour cream and mayonnaise, just until
right consistency is reached. Transfer to a container with a tight lid. Season to taste
with salt (optional), pepper and Tabasco sauce, if desired. If time is not a constraint,
cover and refrigerate 24 hours before serving.
Bring dip to room temperature before serving. When ready to
serve, transfer dip to an attractive bowl and place in center of a large serving platter.
Surround with assorted cut-up vegetables (carrots, different colored bell peppers, sugar
snap peas, cucumbers, broccoli, cauliflower, zucchini spears, sliced jicama) and, if
desired, baked tortilla chips or whole-grain crackers.
Makes 1 Cup Dip.
Per (2 Tbsp) Serving: 50 Cal; 1 g Total Fat (<1 g Sat Fat);
8 g Carb; 110 mg Sodium; 2 g Protein; 1 g Dietary Fiber. Exchanges: 1 Veg.
TAJ MAHAL DIP
Either fresh or frozen spinach may be used in the following Indian-style dip, and
neither form needs to be cooked before preparing this dip. However, fresh spinach will
give the dip a lighter, brighter shade of pale green, and a fresher taste. Recipe from the
AICR.
2 tsp curry powder, according to taste
1 tsp ground cumin, according to taste
1 (9-oz.) microwavable package of baby spinach leaves
(uncooked), or 1 (10-oz.) package frozen chopped spinach,
thawed, drained and squeezed dry
3/4 cup low-fat sour cream
1/2 cup plain non-fat yogurt
2 garlic cloves, finely minced
Salt and freshly ground black pepper, if desired, to taste*
*Optional salt not included in
nutritional analysis
In a small, non-stick skillet, stir
curry and cumin over medium-low heat just until fragrant, 30-45 seconds. Transfer spices
to a bowl.
Combine spinach, sour cream, yogurt and garlic in a food
processor and blend until spinach is puréed and mixture is smooth. Add one-third of the
curry mixture and blend in. Add more of the curry mixture, to taste. Process until
well-blended. Season to taste with salt, pepper and pepper sauce.
Transfer to a container with a cover. Cover and refrigerate for
24 hours before using. Bring dip to room temperature before serving.
When ready to serve, transfer dip to an attractive bowl and place
in center of a large serving platter. Surround with assorted cut-up vegetables (carrots,
different colored bell peppers, sugar snap peas, cucumbers, broccoli, cauliflower,
zucchini spears, sliced jicama) and, if desired, the thin Indian crackers called
pappadams, or other, preferably whole-grain, crackers. Makes about 2 Cups.
Per (2 Tbsp) Serving: 26 Cal; 1 g Total Fat (<1 g Sat Fat);
2 g Carb; 24 mg Sodium; 1 g Protein; <1 g Dietary Fiber. Exchanges: FREE (2 Tbsp
Serving).
ROASTED
RED PEPPER DIP
Roasting peppers, as in the following recipe, gives the dip a rich, smoky flavor. This
balances nicely with balsamic vinegar’s slight sweetness. Recipe from the
AICR.
3 large red bell peppers
2 tsp balsamic vinegar
2 garlic cloves
Salt and freshly ground pepper, to taste
Preheat the broiler. Cover a baking
sheet with foil and place peppers on a baking sheet. Place peppers 4 inches under broiler
and cook until charred on all sides, turning frequently, about 10 minutes. Remove from
broiler and let stand until cool enough to handle.
Peel, core and seed peppers over a
strainer set in a small bowl to catch juices.
Place peppers, any pepper juice, vinegar
and garlic in a food processor or blender. Purée until smooth. Season to taste with salt
and pepper.
Serve with raw cut-up vegetables (like
broccoli florets, green bell pepper, carrot or celery sticks, zucchini spears, or steamed
snow peas). Crackers, small wedges of pita bread, tortilla chips, or crackers can also be
used. Makes 1 cup.
Per (2 Tbsp) Serving: 19 Cal; <1 g Total Fat; 4 g
Carb; 2 mg Sodium; <1 g Protein; 1 g Dietary Fiber. Exchanges:
1 Veg
CARROT
TUNA VEGETABLE DIP
This tasty and satisfying kid-pleasing dip is great for the young "grazers" and
a great sandwich spread. Recipe created by Chef Carmen I. Jones, CCP, for Produce For
Better Health, www.aboutproduce.com
4 cups assorted snacking vegetables* such as: baby carrots,
celery, cucumbers, cauliflower and/or broccoli flowerets,
cherry tomatoes, zucchini, mushrooms
1 celery stalk, chopped
1/2 cup chopped carrots
1 (7 oz.) can water-packed tuna, drained
1/4 cup nonfat mayonnaise or creamy-style salad dressing
2 tsp prepared horseradish
1/8 tsp salt
1/8 tsp black pepper
1/4 tsp hot pepper sauce
2 tsp basil, crushed if dried, chopped if fresh
1 large egg, hard-boiled and chopped
Select desired vegetables, wash, prepare,*
and place in groups on serving platter, surrounding a small serving bowl. Cover all with
plastic wrap and chill until ready to use.
To prepare dip: place chopped celery
and carrots in blender container and, using the pulse setting, chop until very fine.
Add drained tuna, mayonnaise, horseradish, salt and pepper, and
hot pepper sauce and blend on MEDIUM and then HIGH speed
until smooth. Stop blender and scrape sides if needed. Remove to serving bowl and stir in
basil and chopped hard-boiled egg. Adjust seasonings if desired. Chill for 15 minutes and
serve. Makes 4 (1/4-cup) Servings.
Per (1/4-Cup) Serving: 90 Cal; 2 g Total Fat; 9 g
Carb; 40 mg Cholesterol; 300 mg Sodium; 11 g Protein; 2 g Dietary Fiber. Exchanges: 1 Veg;
1-1/2 Very Lean Meat.
Chef's Note: Most raw vegetables,
such as carrots, celery, broccoli, zucchini, and cauliflower, slowly dry out on vegetable
trays. Tomatoes, mushrooms, and cucumbers are a few that need no special attention. To
enhance color and help prevent drying during service, try blanching the firmer vegetables.
Simply place each color group, working light to dark, in active boiling water for 5 to 15
seconds, being careful not to cook the vegetables, and then plunge directly into cold, icy
water. When fully cooled, drain well and arrange on serving platter. The blanched
vegetables will remain crisp and brilliant in color.
SPICY
YOGURT DIP
This dip can be served cold with raw vegetables, or at room temperature as a topping
for baked potatoes, steamed cauliflower, or other hot vegetables. Recipe from the
Arizona Heart Institute Foundation Cookbook,
©1993 by the Arizona Heart Institute Foundation.
1 cup plain nonfat yogurt
3-1/2 Tbsp chopped onion
1 Tbsp white wine vinegar
1/4 tsp dry mustard
1 tsp ground cumin
1/2 tsp ground coriander seed
1/2 tsp fresh ground pepper
2 Tbsp freshly chopped coriander leaves
Blend all
ingredients well. Store tightly covered in the refrigerator. Yield: 1-1/2 Cups.
Per (2 Tbsp) Serving: 15
Cal; 00 g Total Fat; 2 g Carb; 00 mg Cholesterol; 17 mg Sodium; 1 g Protein. Exchanges:
FREE (2 Tbsp Serving).
CHILI-CORN
DIP
The Southwestern flavor of this dip is the perfect foil for
fresh raw vegetables. Recipe from the Arizona Heart
Institute Foundation Cookbook,
©1993 by the Arizona Heart Institute Foundation.
8 ounces low-fat (1%) cottage
cheese
1/2 cup frozen corn, thawed
2 Tbsp picante sauce
1 small clove garlic, minced
2 Tbsp canned chopped green chilies, drained
1 Tbsp diced sweet red pepper
2 Tbsp frozen corn, thawed
Purée the first 4
ingredients in an electric blender until almost smooth. Gently fold in green chilies,
sweet red pepper, and 2 Tablespoons corn. Cover and chill at least one hour. Yield:
1-1/2 Cups.
Per (2 Tbsp) Serving: 11 Cal;
00 g Total Fat; 2 g Carb; 00 mg Cholesterol; 113 mg Sodium; 1 g Protein. Exchanges: FREE
(2 Tbsp Serving).
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