Healthy Dips

 Quick, easy, delicious, and healthy dips.


Seven-layer dip
Total Time: 25 min.
Prep Time: 10 min.
Cooking Time: 15 min.
Yield: 10 servings
Ingredients:
2 medium ripe avocados
2 Tbsp. fresh lime juice
1 dash sea salt (or Himalayan salt)
1 dash ground black pepper
8 oz low-fat plain Greek yogurt
2 tsp. all-natural taco seasoning, no salt added
1 (15-oz) can nonfat refried beans, warm
4 medium tomatoes, chopped
1 yellow pepper, chopped
1 bunch green onions, ends trimmed, sliced thin
2 Tbsp. shredded cheddar (or pepper jack) cheese (½ oz)
Preparation:
1. Mash avocados in a medium bowl.
2. Add lime juice, salt, and pepper; mix well. Set aside.
3. Combine yogurt and taco seasoning in a medium bowl; mix well. Set aside.
4. Top serving platter with beans, avocado mixture, yogurt mixture, tomatoes, peppers, green onions, and cheese.
5. Serve with baked tortilla chips.


We created a healthier version of the favorite party dip. Usually made from a powder of artificial flavors, our French onion dip is made from scratch with savory caramelized onions.
Total Time: 3 hrs. 35 min.
Prep Time: 10 min.
Cooking Time: 25 min.
Yield: 7 servings, about 3 Tbsp. each
Ingredients:
1 Tbsp. olive oil
2 medium onions, chopped
¼ cup low-sodium organic beef broth
1 Tbsp. Worcestershire sauce
¼ tsp. garlic powder
Sea salt and ground black pepper (to taste; optional)
1 cup nonfat plain Greek yogurt
Preparation:
1. Heat oil in medium saucepan over very low heat.
2. Add onions; cook, stirring frequently, for about 20 minutes, or until onions are soft and golden brown.
3. Add broth, Worcestershire sauce, and garlic powder. Season with salt and pepper if desired; cook, over medium heat, stirring frequently, for about 5 minutes, or until broth has evaporated. Remove from heat. Let onion mixture cool completely.
4. Combine onion mixture and yogurt in a medium bowl; mix well.
5. Chill, covered, for 1 hour (or overnight).
6. Serve with raw vegetables for dipping.

Whether you’re adding it to your baked potato, enjoying it with Mexican food, or eating it as a snack, get ready to love this guacamole.
Total Time: 10 min.
Prep Time: 10 min.
Cooking Time: None
Yield: 10 servings, ¼ cup each
Ingredients:
4 ripe medium avocados, peeled, seeds removed, mashed
1 medium tomato, seeds removed, finely chopped
½ sweet white onion, finely chopped
2 medium chiles (like jalapeno, Serrano, or Anaheim), seeds and veins removed, finely chopped (optional)
¼ cup chopped cilantro
2 Tbsp. fresh lime juice
½ tsp. ground cumin
Sea salt and ground white pepper (to taste; optional)
Hot pepper sauce (like Tabasco) (to taste; optional)
Preparation:
1. Combine avocados, tomato, onion, chiles (if desired), cilantro, lime juice, and cumin in a large bowl; mix well. Mixture may be slightly chunky.
2. Season with salt, pepper, and hot sauce if desired.
3. Serve with fresh carrots sticks, jicama sticks, or baked tortilla chips.



We created a lighter version of the classic spinach dip, perfect for parties and potlucks. Ours has only 32 calories per serving. Eat it with raw veggies like carrots, celery sticks, radishes, or sliced bell peppers. For a spicy kick, sprinkle with a red pepper flakes before serving.
Total Time: 10 min.
Prep Time: 10 min.
Cooking Time: None
Yield: 8 servings, ¼ cup each
Ingredients:
10 oz. fresh baby spinach (about 6 cups), steamed until wilted
1½ cups nonfat plain Greek yogurt, drained
3 cloves garlic, finely chopped
¼ cup finely chopped green onions
1 Tbsp. fresh lemon juice
Sea salt and ground black pepper (to taste; optional)
Preparation:
1. Place spinach in colander; drain of all excess water.
2. Finely chop spinach; place in a medium bowl.
3. Add yogurt, garlic, green onions, and lemon juice; mix well.
4. Season with salt and pepper if desired.
5. Refrigerate until ready to serve


This nutty concoction tastes like creamy queso sauce, but it doesn’t have an ounce of cheese. Cashews soaked in water magically transform into a luscious sauce that’s just like nacho cheese. Spiked with spices, a touch of tomato paste for color and richness, and nutritional yeast (a secret ingredient that makes foods taste like cheese) this vegan dip has a flavor that you’ll want to lick clean from the bowl.
Total Time: 20 min.
Prep Time: 20 min.
Cooking Time: None
Yield: 12 servings, 2 Tbsp. each
Ingredients:
1 cup raw cashews
3 cups water, divided use
2 Tbsp. tomato paste, no sugar-added
1 tsp. chili powder
½ tsp. smoked paprika
⅓ cup nutritional yeast
¾ tsp. sea salt (or Himalayan salt)
2 Tbsp. fresh lemon juice
Preparation:
1. Place cashews and 2 cups water in a medium bowl. Let soak for up to 3 hours. Rinse and drain.
2. Place drained cashews, remaining 1 cup water, tomato paste, chili powder, paprika, yeast,, salt, and lemon juice in a blender (or food processor); cover. Blend until smooth, scraping down sides of blender if needed. Add additional water if needed.
3. Keep refrigerated for up to five days.



White Bean and Roasted Red Pepper Hummus
Total Time: 10 min.
Prep Time: 10 min.
Cooking Time: None
Yield: 10 servings, about 3 Tbsp. each
Ingredients:
1 (15-oz.) can white beans or (cannellini beans), drained, rinsed
½ (12-oz.) jar roasted red peppers (not packed in oil), drained
2 fresh rosemary sprigs, leaves removed and coarsely chopped,
stems discarded
4 cloves garlic, coarsely chopped
2 Tbsp. olive oil
Preparation:
1. Place beans, peppers, rosemary, and garlic in in blender or food processor; cover. Blend until smooth.
2. Slowly add oil, blending constantly until blended.
3. Serve as a dipping sauce for fresh veggies.



ake your hummus game (or your guacamole game) to the next level with this unbelievably creamy avocado hummus recipe that blends chickpeas, tahini, lemon, and lots of avocado with spices and fresh herbs. Avocado lovers may never go back to plain old hummus after tasting this addictive version garnished with fresh cilantro.
Total Time: 10 min.
Prep Time: 10 min.
Cooking Time: None
Yield: 16 servings, about ¼ cup each
Ingredients:
1 (15 oz.) can chickpeas (garbanzo beans), reserve liquid
¼ cup fresh lemon juice
1 Tbsp. extra-virgin olive oil
2 cloves garlic
¼ cup tahini (sesame butter)
Sea salt (or Himalayan salt) and ground black pepper (to taste; optional)
2 medium ripe avocados, cut into chunks
1 dash ground cumin
2 Tbsp. finely chopped cilantro (for garnish; optional)
Preparation:
1. Place chickpeas, lemon juice, oil, and garlic in food processor (or blender) and pulse until chickpeas are mashed.
2. Add tahini; pulse for 1 minute. If hummus is too thick, add some of the reserved chickpea liquid. Season with salt and pepper if desired.
3. Add avocados and cumin; pulse until mixture is smooth and creamy.
4. Garnish with cilantro if desired.



This fresh, vibrantly flavored salsa verde is great on everything from tacos, burgers, and fish to baked potatoes and omelets. Try our healthy baked corn tortilla chips recipe. Tomatillos are widely available at larger grocery stores, and often are quite inexpensive at ethnic markets and produce stands. For a smokier flavor, roast tomatillos according the the tips in this recipe. Want to use it as a dip?
Total Time: 25 min.
Prep Time: 25 min.
Cooking Time: None
Yield: 8 servings, about ¼ cup each
Ingredients:
1 lb. tomatillos, husks removed, washed, coarsely chopped
¾ cup coarsely chopped fresh cilantro
½ medium onion, chopped
1 clove garlic, coarsely chopped
1 medium jalapeno, seeds and veins removed, coarsely chopped
2 Tbsp. fresh lime juice
½ tsp. sea salt (or Himalayan salt)
Preparation:
1. Place tomatillos, cilantro, onion, garlic, and jalapeno in blender; cover. Blend until slightly chunky.
2. Add lime juice and salt; blend to desired consistency.
Tips:
• If salsa has too much liquid, it’s okay to remove some. You can add this flavorful liquid to guacamole, taco meat, or scrambled eggs.
• For a spicier salsa add 1 to 2 additional jalapenos.
• For a roasted salsa, cut tomatillos (with husks removed) in half, place them cut side up on a baking sheet. Bake at 450° F. for 15 to 20 minutes, or until soft. Place roasted tomatillos in blender with other ingredients as listed above.

Nina Pears