Dips have become a favorite dish, whether it’s a party, picnic, formal occasion, or just for snacking at home. You can find sweet dips, sour dips, creamy dips and crunchy dips. There are vegetable dips, fruit dips, chip dips and cracker dips. You can buy them ready-made or make your own.
Unfortunately, many of the ingredients in dips are not in the top 10 list of healthy foods. So, how do you make a dip that is both healthy and tasty? Substitute low fat or non fat ingredients, use honey instead of refined sugar, and add healthy vegetables and fruits. Low fat and non fat ingredients may be less tasty, but by using other favorite ingredients, herbs and spices, your dips can be enhanced to tempt your taste buds.
A comparison of a few of the most used ingredients in dips reveals the following information. Two tablespoons of Daisy Sour Cream has 60 calories, 5 grams of fat, 20 grams of cholesterol, 15 grams of sodium, and 21 grams of sugar. In contrast, two tablespoons of Daisy Light Sour Cream has 40 calories, 2.5 grams of fat, 10 grams of cholesterol, 7 grams of sodium and about 12 grams of sugar. The same comparisons may be made of Hidden Valley Ranch Dressing, Cheddar Cheeses, Philadelphia Cream Cheeses, Mayonnaise, Miracle Whip and Yogurt. In most of these ingredients, the calories and the grams of fat and cholesterol are about half that of the regular variety, when low fat is used, and zero in non fat. In most of the low fat, no fat ingredients, the sodium content was greater.
I experiment with different brands and ingredients to achieve the taste that I like. Use low fat or non fat sour creams, cheeses, and sauces for a base, or replace them with yogurt. Many times the other ingredients added will make the difference in taste, compared to the regular varieties of the bases, minimal. You can substitute honey for sugar, dark chocolate for milk chocolate, and include any number of healthy vegetables and fruits.
In this day of fast schedules, more sedate jobs, and less exercise it is important to eat healthy meals and snacks. People across the country are more aware of maintaining a healthy heart and vigorous body. Society demands a lot of us and stress takes a toll. By eating healthy foods, we lower the risks.
American food producers have not always given us the best choices for healthy foods. When I checked out the grocery shelves and coolers, I found that the non-healthy dips outnumbered healthy ones. Even in some cases, low fat or non fat cheeses and other ingredients were scarce.
These recipes are some that I have experimented with and developed to my taste.
TASTY SPINACH DIP
16 oz low fat sour cream
1 TBSP honey
1/2 of 10 oz package of fresh spinach, chopped fine
1/2 tsp paprika
1/2 tsp turmeric
1 TBSP crushed sunflower seed kernels
Mix all ingredients and serve with chips or crackers
HEALTHY YOGURT FRUIT DIP
2 containers of Yoplait Original 99% Fat Free Strawberry Yogurt
8 oz low fat sour cream
1 cup Marshmallow Creme
1 TBSP honey
Mix together with mixer in a large bowl. Chill. Serve with fresh strawberries, pineapple, melon and other fruit. You may substitute other flavors of yogurt such as raspberry or peach. For a sweeter dip use more honey.
MIX IT UP PINEAPPLE DIP
8 ox low fat cream cheese
16 oz low fat sour cream
1 small can crushed pineapple in its own juice, no sugar added (drained)
1/4 cup chopped green, red or orange sweet bell peppers
1/2 cup chopped walnuts
Mix all ingredients and chill before serving. This is a great dip for crackers, but is also good with chips or fresh vegetables.
HEALTHY YOGURT VEGETABLE DIP
1 large container of Dannon low fat or non fat yogurt
8 oz low fat sour cream
1 TBSP Hidden Valley Lite Ranch Dressing
3 oz low fat cream cheese
1 tsp dill seed crushed
1 tsp turmeric
2 TBSP minced onion
Mix all ingredients, chill and serve with a fresh vegetable tray. Experiment with other flavors of dressings according to your taste.
SOUTHWESTERN DIP
1 jar Tostado Conqueso (mild or medium)
16 oz low fat sour cream
8 oz low fat cream cheese
12 jar ( or can) mild chilies ( chopped)
2 cups shredded low fat cheddar cheese
1/2 cup minced onion
1 small can (about 1 cup) crushed or chopped tomatoes, well drained
Soften cream cheese. Mix all ingredients together and chill overnight. Serve cold with potato chips, or warm with tortilla chips.
DARK CHOCOLATE PARTY DIP
1 cup finely chopped dark chocolate candy (Dove or other brands)
1 cup marshmallow cream
8 oz low fat cream cheese
8 oz low fat yogurt
2-3 TBSP honey
1/2 cup chopped walnuts if desired
Soften cream cheese. Mix all ingredients. Chill before serving. This is good with graham crackers for dipping.
SALSA DIP
1 can diced tomatoes, well drained
1/2 medium onion chopped
1 can mild or medium green chilies, drained
8 oz low fat sour cream
1 tsp powdered cumin
1/2 tsp celery seed
1/2 tsp turmeric
Mix all ingredients well. Chill. Serve with tortilla chips. Serve cold or hot.
I like to experiment with tastes, and you may also. Add or remove ingredients, a little more of this and a little less of that, until you have a recipe that fits your own personal taste.
Remember that if you want to live healthy, eating healthy is the first step.
All recipes are original from the kitchen of Anna Rae Manges
