For kids, two of the most dreaded words you can utter are “healthy snack.” But this doesn’t have to be the case if you take advantage of the magic of dipping.
Kids love to dip, and it’s easy to turn this enjoyment of playing with food into a fun way to get them eating more of what’s healthy, such as fruits, vegetables, nuts and low-fat dairy products.
Offer them these dips with foods such as apple or pear slices, vegetable sticks, or low-fat, whole-grain breadsticks and pretzels.
Pepperoni pizza dip with mozzarella sticks
18-ounce can no-salt tomato sauce
1/4cup chopped reduced-fat pepperoni (about 16 slices)
1/2teaspoon dried oregano
1/2teaspoon dried basil
4part-skim mozzarella or string cheese sticks
In a blender or food processor, combine the tomato sauce, pepperoni, oregano and basil. Blend until smooth. Divide the mixture between 4 small dishes and serve with mozzarella sticks for dipping.
Makes 4 servings. Per serving: 119 calories; 63 calories from fat; 7 g fat (4 g saturated; 0 g trans fats); 24 mg cholesterol; 6 g carbohydrate; 11 g protein; 1 g fiber; 378 mg sodium.
Banana-peanut butter dip with apples
2medium bananas, peeled and cut into pieces
2tablespoons smooth peanut butter
1/3cup nonfat vanilla yogurt (3 ounces)
4apples, cored, cut into wedges
In a blender or food processor, combine the bananas, peanut butter and yogurt. Blend until smooth. Divide the mixture between 4 small dishes and serve with apple wedges for dipping.
Makes 4 servings. Per serving: 189 calories; 40 calories from fat; 4 g fat (1 g saturated; 0 g trans fats); 1 mg cholesterol; 37 g carbohydrate; 4 g protein; 5 g fiber; 48 mg sodium.
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