Healthy alternatives to chips and dip for summer family gatherings

DETROIT, Mich. (WXYZ) - Summer is here and for many families, that means gatherings around the grill, picnics and parties galore. Looking for a healthier alternative to chips and dip to serve at your summer parties? Share Our Strength’s Cooking Matters, run locally by Gleaners Community Food Bank of Southeastern Michigan has seven delicious dips, packed with healthy ingredients. Bonus: they’re easy on your wallet too! Here are the recipes for the spicy white bean dip, the fruit and yogurt dip and the mango salsa. Enjoy!

 

SPICY WHITE BEAN DIP

Serves: 6, ¼ cup per serving

Prep time: 15 minutes

Cook time: none

INGREDIENTS

2 cloves garlic

1 (15½ ounce) can cannellini beans

⅓ bunch fresh parsley

 ¼ cup water

1 Tablespoon canola oil

¼ teaspoon salt

 ½ teaspoon ground black pepper

Pinch of cayenne pepper

MATERIALS

Can opener

Colander

Cutting board

Measuring cups

Measuring spoons

Sharp knife

Small bowl

Blender

DIRECTIONS

1. Peel and mince garlic cloves.

2. Drain and rinse cannellini beans.

3. Rinse and chop parsley.

4. In a blender, add garlic, cannellini beans, water, canola oil, salt, ground black

pepper, and cayenne pepper. Blend until smooth.

5. Transfer dip to medium bowl. Top with parsley and stir

 

FRUIT YOGURT DIP

  Serves: 4, ¼ cup per serving

Prep time: 5 minutes

Cook time: none

INGREDIENTS

1 cup nonfat plain yogurt

1 Tablespoon honey

¼ teaspoon ground cinnamon

MATERIALS

Measuring cups

Measuring spoons

Medium bowl

DIRECTIONS

1. In a medium bowl, combine all ingredients.

2. Mix well.

CHEF’S NOTES

1. For a tangy treat, try adding 1 teaspoon lemon or lime zest instead of cinnamon. Zest

fruit using the small holes on a box grater.

2. If you use vanilla yogurt, do not add honey to recipe.

3. Serve as a dip with any cut-up fruits you like. Try apples, kiwis, bananas, grapes, or

strawberries. For best price, buy fruits in season.

 

MANGO SALSA

Serves: 6, ½ cup per serving

Prep time: 20 minutes

Cook time: none

INGREDIENTS

2 large ripe mangoes

1 small cucumber

2 medium green onions

1 medium jalapeño pepper

2 medium limes

½ teaspoon salt

Pinch of cayenne pepper

1 medium bell pepper (optional)

¼ cup fresh cilantro (optional)

MATERIALS

Cutting board

Measuring spoons

Medium bowl

Sharp knife

Plastic wrap

DIRECTIONS

1. Rinse mangoes, cucumber, green onions, jalapeño pepper, limes, and bell pepper,

if using.

2. Peel mangoes. Cut mango flesh from the pits.

3. Cut cucumber in half lengthwise.

4. Remove seeds. If using bell pepper, cut in half lengthwise. Remove stems and

seeds.

5. Dice mangoes, cucumber, and bell pepper, if using. Finely chop green onions.

6. Cut jalapeño pepper in half lengthwise. Remove stems and seeds and dice.

7. If using, rinse and chop cilantro.

8. Cut limes in half. Squeeze juice from each half into a medium bowl. Discard seeds.

9. Add mangoes, cucumber, green onions, jalapeño, salt, and cayenne pepper to bowl

with juice. If using, add bell pepper and cilantro. Mix well.

10. Cover and refrigerate for at least one hour before serving.

CHEF’S NOTES

1. Mangoes usually feel a little softer when ripe. If mangoes are not in season or not in

your store, use canned peaches or pineapple, packed in juice. Drain before using.

2. Serve salsa as a dip with Homemade Corn Tortilla Chips. Or, use as a topping for

fresh fish or pork, black bean soup, or tacos.

 

Visit http://cookingmatters.org/what-we-do/seven-summer-dips/ for all recipes and to learn more about Cooking Matters. Happy cooking!