Archive for ‘Dips’

December 28, 2011

The Everyday Veggie Tray and 3 Dip Recipes

My friend Sandra came over the other day and was telling me about her goal to eat more vegetables in 2012.  She stayed for lunch and happened to see the vegetable tray I use.  She liked it so much she put it on her shopping list.  It makes it super easy to eat a variety of vegetables, it is clear so it reminds you to eat your veggies, and it is quick to pull out for an afternoon snack.  It is called Condiments on Ice.  I bought it at, but I think you can find it at various stores. Funny thing is, I have never put ice under it because I always get it back in the fridge before too long, however it is nice that it has many uses other than vegetables.

To help get those vegetables down (the ‘spoonful of sugar’ if you will), here are my three go-to dip recipes:

Nana’s Dill Vegetable Dip (shown in the picture)

1 C sour cream (can use low fat)
1 C mayonnaise (can use low fat, and less if you like)
1 T minced dried onion
1 T dried parsley flakes
1 t dill weed (not seed)
1 t seasoning salt

Mix and chill before serving with vegetables. This is a favorite!

Janelle’s Creamy Cashew Dip (Dairy Free, Raw, and Healthy!)

1 ½ C soaked cashews (cover with water for 2 hrs or so at room temperature, drain)
1 C water
4 t lemon juice
1 t sea salt (less if using table salt)
1 t onion powder
1 t garlic powder
1 t dill weed
(1 t Italian seasoning, but I have not added that before)

Blend in a blender.  Amazing!  I am sure you can really play with the seasonings.  It is “live & raw” and such a healthy dip to have with vegetables or bread.

Ranch Salad Dressing/Dip (From Family Feasts for $75 a Week, Mary Ostyn)

1/3 C mayonnaise (can use low fat)
1/4 C sour cream (can use low fat)
1/4 C milk (add more if you want a thinner consistency)
1 T white vinegar
1/2 t dried parsley
1/2 t garlic powder
1/2 t onion powder
1/2 t vegetable oil
1/2 t salt (or to taste)
1/4 – 1/2 t dried dill weed

Mix and chill before serving.  I usually make a double recipe.

October 25, 2011

Apple & Banana Fruit Dip

The first time I had this dip was when my friend Jen brought me dinner after I had my second baby.  I almost immediately asked her for the recipe; I really like it for the colder months when you eat more bananas and apples.  I just recently made it to bring to my daughter’s first grade class to celebrate her birthday.  Her teacher requests that parents bring in healthier birthday treats, and this is what I came up with.  This picture shows Lyla sampling the dip before I packed it up to take to school.  I made a double recipe so I could take some to a work party that evening.

Jen’s Fruit Dip

1 (8oz) fruit yogurt (you choose the flavor)
2 T sugar
1 T lemon juice
½ cube cream cheese
2 C Cool Whip

Mix the first four ingredients until well blended and then fold in the Cool Whip.

October 1, 2011

Yummy Salsa Dip & Eating Canned Tomatoes

We all know that dips are typically something we should just have a little of because they are usually high in calories.  Well not this dip.  I like salsa, but it is so much yummier if you add just a bit of low-fat sour cream and mix.  Just add it to taste.  I find 1 part sour cream to 4 or 5 parts salsa to be a pretty good ratio.  You can also try adding plain yogurt or Greek yogurt if you prefer.  I find that putting a little bit of sour cream in salsa makes the kids (and myself for that matter) much more likely to eat it, and we want to encourage eating salsa.  If you read the back of even a processed bottle of salsa, you will find that you can actually pronounce all the ingredients.  Salsa is a whole-food with lots of cooked/processed tomatoes.  Now you may be wondering why I would be suggesting eating the tomatoes cooked rather than raw.  Cooked tomatoes are actually better for you than eating them raw.  Tomatoes are the only exception I know to the ‘eating raw fruits and vegetables’ rule and that is due to a very powerful antioxidant called lycopene.

Lycopene is what gives red and orange fruits and vegetables their color (tomatoes, watermelon, pink grapefruit, apricots, etc.) It is an antioxidant that protects against free radicals (counteracts cellular damage),  thereby helping protect against cancer, heart disease, macular degeneration and other diseases.  When you cook a tomato, its level of lycopene has been shown to increase up to 250%!  So eat spaghetti sauce, canned tomatoes, tomato juice, etc., and for goodness sakes eat some yummy salsa dip.

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