Friday, February 4, 2011

This time it’s OK to double dip…on portions that is…

Some swear by it, can’t get enough of it, so much so they feel it should be its own food group. Dip, of all varieties, is a staple in my family. Chips and dip, especially spinach dip, are at every family party and holiday celebration. Unfortunately, you can’t ever have just one dip in the dip right? As they used to say in the chip industry, “Once you pop, the fun don’t stop…” So we’ve come up with slimmed down versions of dip to help you enjoy this great snack in a healthy way.

Why have you done a good thing?

As we’ve said before here at Your Secret Ingredient, we love to snack!! We encourage it always as a way to keep your metabolism going and preventing you from overeating at meal times. Healthy dips can be a great go-to snack, especially when paired with fresh cut veggies. You or your kids not the biggest veggie fans? Instead of covering veggies with cheese or traditional ranch dressing, introduce healthy dips to eat with your veggies. This is a great trick for you and your kids to eat more veggies per day. Dips are also a fun, easy cooking activity to do with your kids and plus, they love to dip!! I know my niece and nephews do… Also, bringing healthy dip as your contribution to a party helps you have good options to nibble on. And the person who brings the dip is always a hit.

Here are some SUPER easy, healthy spins on traditional dips favorites. Try these recipes at your Superbowl party on Sunday!!

Homemade Ranch Dip

½ cup nonfat buttermilk

1/3 cup lowfat mayo

1 tbsp lemon juice

1 tsp Dijon mustard

1 tsp honey

½ tsp garlic powder

1/8 tsp salt

Mix all ingredients together until combined.

A Slimmer Spinach Dip

1 onion, diced

½ cup low-fat cream cheese

½ cup low-fat cottage cheese

¼ cup non-fat plain yogurt

1 tbsp lemon juice

½ tsp salt

¼ tsp pepper

6 ounces baby spinach (or frozen spinach – thawed and drained)

Pulse all ingredients in a food processor or blender until smooth.

French Onion Dip

1 tbsp olive oil

2 medium onions, chopped

¾ tsp salt

14 oz low sodium beef broth

2 tsp onion powder

1 cup reduced fat sour cream

2 tbsp white vinegar

1/3 cup nonfat plain yogurt

In a large skillet, heat oil, onions, salt, onion powder until onions begin to brown, about 5-10 minutes). Add broth and vinegar and simmer until liquid is almost evaporated and onions are a deep brown color. Remove from heat and allow to cool. Combine sour cream and yogurt in a medium bowl and add onion mixture. Chill for 30 minutes and serve.

You can serve any of these recipes with cut up veggies. But sometimes you just want a chip. Try these Secret Ingredient picks on for size:

FoodShouldTasteGood Multigrain, Blue Corn or Sweet Potato Tortilla Chips

PopChips Original Potatoes

Mediterranean Snack Food Company Baked Lentil Chips

Kettle Brand Baked Potato Chips

Terra Original Vegetable or Sweet Potato Chips

Beanitos Black Bean Chips

SunChips Original Flavor

Corozonas Black Bean Chips

Humbles Baked Hummus Chips

CapeCod Reduced Fat Potato Chips

Happy Dipping Everyone!! For more superbowl recipe ideas, check out our Get Your Game On post from January...

--Amy Santo, MS RD

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