Fruit Dippers

3 healthy dips to inspire eating healthful snacks

Maybe you need another idea for packing fiber and vitamins into your child's lunch. Or maybe you're looking for a way to convince yourself to eat more fruit. Either way, making a dip (or three) to dunk your fruit in can make it a little more enticing, and a lot more fun.

In constructing a healthful dip for fruit, the main problem lies in the base of the dip. You want something that doesn't pile on fat or sugar, but still is interesting enough that you want to dunk your apple wedges and strawberries in it.

We wanted to create a creamy base that could easily be flavored. For obvious reasons, full-fat versions of cream cheese and sour cream were out. Greek-style yogurt has a great mouth feel and creaminess, but some people find it overwhelmingly tart. So we opted to use low-fat cream cheese blended with nonfat Greek yogurt. The result is creamy, luscious and a perfect base for flavorings. As a bonus, it's also a way to get more calcium.


How to make it

Start to finish: 25 minutes

Servings: 10 (each serving represents 2 tablespoons of each dip for a total of 6 tablespoons)

Ingredients:

For the base:

2 cups nonfat, plain, Greek-style yogurt
8 ounces low-fat cream cheese

For the chocolate:

1/4 cup unsweetened cocoa powder
2 tablespoons honey
Pinch cinnamon
2 tablespoons fat-free milk

For the citrus:

Zest of 1/2 lemon
Zest of 1/2 orange
2 tablespoons honey
2 tablespoons orange juice

For the orchard spice:

1 tablespoon vanilla extract
1 teaspoon butter-rum extract
1/2 teaspoon cinnamon
1/4 teaspoon dry ginger
Pinch ground nutmeg
Pinch ground cloves
2 tablespoons honey

Directions:

In bowl of a food processor, combine the yogurt and cream cheese. Process until completely smooth. Divide mixture into 3 bowls.

To make the chocolate dipper, in a small bowl, mix together the cocoa powder, honey, cinnamon and milk until completely smooth. Add to 1 bowl of yogurt mixture and stir until smooth.

To make the citrus dipper, stir both zests, the honey and orange juice into 1 of remaining bowls of yogurt mixture.

To make the orchard spice dipper, stir the vanilla, butter-rum extract, cinnamon, ginger, nutmeg, cloves and honey into last bowl of yogurt mixture.

Serve dips with cut-up wedges of apples, pears, peaches and berries.

Nutrition information per serving (values are rounded to the nearest whole number): 130 calories; 40 calories from fat (29 percent of total calories); 5 g fat (3 g saturated; 0 g trans fats); 15 mg cholesterol; 18 g carbohydrate; 6 g protein; 1 g fiber; 105 mg sodium.


Reader Reaction
We reserve the right to remove any content at any time from this Community, including without limitation if it violates the Community Rules. We ask that you report content that you in good faith believe violates the above rules by clicking the Flag link next to the offending comment or fill out this form. New comments are only accepted for two weeks from the date of publication.