GOOD AND HEALTHY
food
TANGY LEMON-CAPER DIP
Thanks to tw o different dairy products, this
dip,
below,
is a good source o f calcium.
STARTTO FINISH: 10 MIN.
1
8-oz. carton lightsourcream
'/2
cu p p I ai n I o w-f at y ogu rt
1
Tbsp. drained capers,finelychopped
2
tsp.snipped fresh dill or thyme, or
y2tsp. dried dill or dried thyme,
crushed
'/2
tsp. finely shredded lemon peel
Finely shredded lemon peel (optional)
Fresh dill or thyme (optional)
Assorted vegetable dippers
1.
In sm a ll bo w l s tir together so u r cream ,
yo gurt, cap ers, the 2 teaspoons sn ip p ed
d ill, and the
l/ 2
teaspoon lem o n peel. To
serve, top w ith ad d itio n al lem o n peel and
ad d itio n al fresh d ill o r thym e. Serve w ith
vegetable dip p ers,
m a k e s
1
V
2
CUPS
(TWELVE 2-TBSP. SERVINGS).
EACH SERVING
3 2 ca l,2 g fa t (2g sa t.fa t),
8
m gchol, 36 m g sodium, 2 gcarbo, 0 gfiber,
1 gpro. Daily Values: 1% vit. A ,l% vit. C, 5%
calcium,
0
% iron.
WALNUT-FETA YOGURT DIP
The secret to the hearty texture o f this dip
is that the liquid is drained fro m the yogurt
to m ake yogurt cheese before it’s added to
the other ingredients.
PREP:25MIN. CHILL:25 HR.
4
cu ps p lai n I ow-f at o r fat-free yogu rt*
'/ 2
cupcrumbledfetacheese(2oz.)
'/2
cupchoppedwalnutsorpinenuts
2
Tbsp. snipped dried tomatoes
(not oil-packed)
2
tsp. snipped fresh oregano or
1 tsp. dried oregano, crushed
'/4
tsp. salt
Vs
tsp. freshlyground black pepper
Walnut halves (optional)
Assorted vegetable dippers
1.
T o prepare yo gurt for the d ip , lin e a
strain e r o r sm a ll co lan d e r w ith three
laye rs o f 10 0% cotton cheeseclo th o r a
clean p ap e r coffee filte r and suspend lin e d
strain e r over a bow l. Spoon in yogurt.
C o ve r w ith p la stic w rap and refrig erate at
least 2 4 h o u rs, up to 48 ho urs. Rem ove
from refrig erato r; d iscard liq u id in bow l.
2. Transfer yogurt cheese to m edium bowl.
S tir in feta cheese, nuts, tomatoes, oregano,
salt, and pepper. Cover; refrigerate at least 1
hour, up to 2 4 hours. Top w ith w alnut
halves. Serve w ith vegetable dippers,
m a k e s
2 CUPS (SIXTEEN 2-TBSP.SERVINGS).
*Note
Use yo gurt that co n tain s no gum s,
gelatin , o r fille rs , w h ic h m ay prevent cu rd
and w h ey from separating.
EACH SERVING
6 8 c a l,4 g fa t (lg sa t. fat),
8
m gchol, 140 m g sodium, 5 g carbo,0 gfiber,
4 gpro. Daily Values: l% vit.A , 1% vit. C, 14%
calcium,
1
% iron.
PINE NUT-WHITE BEAN DIP
Feel free to substitute other beans and
nuts; the health benefits will be similar.
PREP: 15 MIN. CHILL: 2 HR.
'/ 4
cup soft bread crumbs
2
Tbsp. fat-free milk
1
15-oz. can cannellini or Great
Northern beans, rinsed and drained
'/ 4
cup fat-free or light sour cream
3
Tbsp. pine nuts, toasted
2
tsp. lemon juice
'/4
tsp. salt-free garlic and herb
seasoning blend
’/8
tsp. cayenne pepper
2
tsp. snipped fresh oregano or basil
Pine nuts, toasted (optional)
Assorted vegetable dippers
Fresh oregano leaves (optional)
1.
In sm a ll bo w l co m b in e cru m b s and
m ilk ; cover. L e t stand 5 m in utes.
2. M eanw hile, in blender or food processor
com bine beans, sour cream , pine nuts,
lem on ju ice , seasoning and pepper. C o ver
and blend o r process u n til n e arly smooth.
A d d crum b m ixture. Cover and blend or
process u n til smooth. S tir in herbs. Co ver;
refrigerate 2 to 24 hours. T o serve, sp rin k le
d ip w ith pine nuts and oregano. Serve w ith
vegetable dippers,
m a k e s i
' / 2
c u p s
(TWELVE 2-TBSP.SERVINGS).
EACH SERVING
40 cal, lg fa t (Ogsat.fat),
1 m gchol,70 mgsodium, 7 gcarbo, 2gfiber,
3gpro. Daily Values:l% vit.A,l% vit. C, 2%
calcium, 4% iron.
DIPPERS GO LIGHTLY
Give the veggie platter a fresh face with
asparagus spears, endive leaves,green
beans, sliced fresh fennel, jicama strips,
sugar mushrooms, and sugar snap and
snow peas. Accompany with a colorful
fruit, such as watermelon or grapes.
