Recipes: Healthy dips

PIMIENTO-CHEESE DIP

Makes 4 to 6 servings.

Note: Pimiento cheese calls out for celery sticks (and maybe some whole-grain pretzels) for dipping.

• 2 c. (8 oz.) shredded Cheddar cheese

• 1 (4-oz.) jar pimientos, drained and finely chopped

• 1/4 c. low-fat mayonnaise

Directions

Nutrition information per each of 6 servings:

Calories166Fat13 gSodium490 mgSaturated fat8 g

Carbohydrates3 gCalcium200 mg

Protein10 gCholesterol40 mgDietary fiber0 g

Diabetic exchanges per serving: 1 1/2 fat.

Makes 2 to 4 servings.

Note: Pita chips and baby carrots make good dippers for this kid-friendly hummus recipe.

• 1 (15-oz.) can chickpeas, drained and rinsed

• 6 tbsp. water

• 1/4 c. smooth peanut butter

• 1 garlic clove, finely chopped

• Salt

Directions

Combine chickpeas, water, peanut butter, lemon juice and garlic in work bowl of a food processor and process until smooth, scraping down sides of bowl as necessary. Scrape into an airtight container and season with salt. The peanut butter hummus will keep in the refrigerator for up to a week.

Nutrition information per each of 4 servings:

Carbohydrates24 gCalcium45 mg

Protein11 gCholesterol0 mgDietary fiber5 g

Diabetic exchanges per serving: 1 1/2 bread/starch, 1 medium-fat meat, 1 fat.

EDAMAME DIP

Makes 4 to 6 servings.

• 1 (12-oz.) bag frozen shelled edamame, still frozen

• 3/4 c. water

• 1 tbsp. sesame oil

• 1 tbsp. orange juice

• Salt

Place edamame and water in a microwave-safe bowl. Cover and microwave on high until edamame are tender, 2 to 3 minutes.

Combine edamame, cooking liquid, sesame oil and orange juice in work bowl of food processor and process until smooth, adding more water, 1 tablespoon at a time, if necessary, to achieve desired consistency. Scrape into an airtight container and season with salt. The edamame dip will keep in the refrigerator for up to a week.

Nutrition information per each of 6 servings:

Calories104Fat6 gSodium6 mgSaturated fat1 g

Carbohydrates7 gCalcium68 mg

Diabetic exchanges per serving: 1 vegetable, 1 lean meat, 1/2 fat.

WHIPPED GOAT CHEESE SPREAD

Makes 2 to 4 servings.

Note: Pack whole-grain crackers and some cherry tomatoes with this tangy and fresh-tasting spread. Adventurous eaters might like herbs or pesto added to their spread.

• 4 oz. goat cheese, softened

• 1 tbsp. finely chopped fresh basil or 1 tbsp. pesto, optional

• 1 tbsp. lemon juice

Directions

Combine goat cheese, cream cheese, basil or pesto if desired, and lemon juice in a medium bowl and beat with an electric mixer until light and fluffy. Scrape into an airtight container. The cheese spread will keep in the refrigerator for up to a week.

Nutrition information per each of 4 servings:

Carbohydrates2 gSaturated fat10 gCalcium68 mg

Protein7 gCholesterol44 mgDietary fiber0 g

Diabetic exchanges per serving: 1 medium-fat meat, 2 fat.

AVOCADO AND YOGURT DIP

Makes 2 to 4 servings.

• 1 (8-oz.) container plain Greek-style yogurt (see Note)

• 1 small avocado, peeled, pitted and coarsely chopped

•1/4 tsp. ground cumin

•1/4 tsp. garlic powder

•1/8 tsp. cayenne pepper, optional

Combine yogurt, avocado, cumin, garlic powder and cayenne pepper, if desired, in the work bowl of a food processor and process until smooth, scraping down the sides of the bowl once or twice as necessary. Transfer to an airtight container. The avocado and yogurt dip will keep in the refrigerator for several days.

Nutrition information per each of 4 servings:

Calories92Fat7 gSodium50 mg

Carbohydrates8 gSaturated fat2 gCalcium135 mg

Protein4 gCholesterol7 mgDietary fiber2 g