Healthier dips for the season of unwanted calories

By Kay MacInnis

 

This is a really busy time, with lots of hustle and bustle. There are a lot of parties and social events that happen over the next couple of weeks, which can translate into many unwanted calories.

One of the strategies that we teach is to always bring a healthy dish. I like to make an easy recipe to take with me. That way there is always at least one healthy option on the table, and there is no guilt associated with that choice.

It also helps to balance some of the other choices you might make – not only with food, but with alcohol. Remember that parties are for visiting with our friends and enjoying their company. Be sure to make mindful choices during the holidays, and have no more than one or two food choices that are high in fat, salt and sugar.

Here are two pretty easy appetizer options that are healthier. Both of these are great additions to any table, and the sort of dishes people are always asking for – especially the hummus! Enjoy!

Cranberry Salsa

Ingredients:

• 1 cup cilantro
• 1 (12 ox bag) cranberries, fresh
• 1 green onion
• 1-2 jalapeño peppers
• Juice of 2 limes
• ½ to 3/4 cup sugar
• Pinch of salt

Preparation:

• Put all ingredients in food processor and pulse.
• Spread over either a low-fat or Neuchatel cream cheese (you can also use the Greek cream cheese, if desired), and low-fat crackers of your choice.

Yield: 20 servings

Nutrition information: 38.8 Calories, 0 mg. fat, 0 mg. cholesterol, .5 mg. sodium, 10.3 grams carbohydrate and .1 gram protein.

 

Lemon Hummus

Ingredients:

• 15-ounce can of chickpeas, drained and rinsed
• 1 medium lemon, zested
• 2 medium lemons, juiced
• ¼ cup tahini {also known as sesame seed paste}
• 2 garlic cloves, chopped
• 2 tablespoons extra virgin olive oil (if possible, use the lemon-infused olive oil)
• ⅛ teaspoon salt
• Freshly chopped parsley

Preparation:

• Place all ingredients in a food processor and process for 60 seconds, stopping to scrape the sides halfway through.
• Taste the hummus and adjust to taste.
• If hummus is too thick, turn on the food processor and add small amounts of water slowly until you reach the desired consistency.
• Using a spatula, scrape the hummus into a shallow bowl.
• Drizzle a small amount of olive oil on the top of the hummus.
• Garnish with the remaining half of the lemon zest and freshly chopped parsley.
• Refrigerate in an airtight container for up to 7 days.

Serving size: 1 tbsp.

Nutrition information: 40 Calories, 3 grams fat, 0 mg cholesterol, 65 mg. sodium, 2 grams carbohydrate, 1 gram protein.

(Once the lemon hummus is done, spread on a platter and layer with finely chopped tomatoes, cucumbers and low-fat feta cheese. Squeeze the juice of one lemon on top of the hummus dish and serve with crackers of your choice. The nutritional information is for the hummus alone.)

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This is another in a weekly series of healthy recipes from Kay MacInnis, registered dietitian at Providence Hospitals in Columbia.

Kay works in Health and Wellness at Providence, helping cardiac and diabetes patients eat their way to healthier lives. She’s not a chef herself, but in consultation with the actual chefs at Providence, she’s learned a lot over the years as she has worked to help patients help themselves after they leave the hospital.

She also conducts a number of health and wellness events for the public, including the monthly Providence Cooks! classes.

 

 

 

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