Healthy dips

Dips are a party favorite, but they don't have to be loaded with unhealthy ingredients. By making your own healthy dips, you can indulge in the same creamy, flavorful bites without the guilt. Using ingredients like chickpeas, avocado and fresh veggies, these healthier dips are packed with nutrients, healthy fats and protein.

You can enjoy these dips with a variety of fresh fruits, crunchy vegetables or whole-grain chips for a satisfying snack that's both tasty and nourishing. So try these delicious dip recipes that are perfect for any occasion — without compromising on flavor.

Fruity guacamole

Ingredients:

• 2 Hass avocados, cubed
• ½ cup seasonal fruit, diced (strawberry, mango, fig or grape) ¼ cup finely chopped Spanish onion
• 1 plum tomato, seeds removed, finely diced (optional)
• 1 small jalapeño pepper (with seeds), minced
• 3 tbs chopped fresh cilantro
• Juice of 1 lime (about 2 tbs)
• 1 small clove garlic, minced
• ⅛ tsp ground cumin
• ½ tsp sea salt, or to taste

Instructions:

• In medium bowl, add avocado, seasonal fruit, onion, tomato (if using), jalapeño pepper, cilantro, lime juice, garlic and cumin.
• Stir until just combined. Add salt to taste. Makes 9 servings.

Recipe adapted from eatright.org.

Sun-dried tomato-olive hummus

Ingredients:

• 2 15-ounce cans chickpeas, drained
• ½ cup plain low-fat yogurt
• ¼ cup freshly-squeezed lemon juice
• 2 tbs olive oil
• 2 cloves garlic, chopped
• 1 tsp cumin
• ½ cup finely chopped sun-dried tomatoes (not packed in oil)
• ¼ cup sliced kalamata olives
• 2 tbs chopped fresh cilantro or Italian (flat) parsley
• 2 tbs pine nuts, for garnish (optional)
• 1 tsp paprika (optional)

Instructions:

• In a food processor or blender, combine chickpeas, yogurt, lemon juice, olive oil, garlic and cumin. Process until smooth. Consistency should be smooth but not runny.
• Stir in tomatoes, olives and cilantro or parsley.
• Refrigerate for 1 hour or longer to allow flavors to blend and develop.
• To serve, top with pine nuts and/or paprika, if desired. Makes 12 servings.

Recipe adapted from eatright.org.

Healthy spinach and artichoke dip

Ingredients:

• 4 cups water
• 1 6-ounce bag of fresh spinach
• ¼ cup fresh basil
• 1 15-ounce can of cannellini beans, unsalted
• 1 14-ounce can of artichoke hearts, unsalted (or frozen)
• 1 clove garlic, chopped
• 3 ounces low-fat cream cheese
• ⅛ tsp sea salt
• ⅛ tsp ground black pepper
• ½ cup + 4 tbs low-fat, low-sodium mozzarella cheese, shredded

Instructions:

• Preheat oven to 350°F.
• In a medium saucepan, boil 4 cups water. Prepare an ice bath in a large bowl. When water comes to a boil, add spinach and basil in small batches and cook for about 30 seconds.
• Remove with a slotted spoon and transfer to the ice bath to stop the cooking process and retain a vibrant green color. Squeeze as much water out of the spinach and basil as possible.
• In a food processor, combine cooked greens, cannellini beans, artichoke hearts, garlic, cream cheese, sea salt and pepper. Transfer to a bowl and fold in a ½ cup of mozzarella cheese.
• Fill 4-ounce ramekins with dip mixture and top each with a sprinkle of remaining cheese.
• Bake for about 5 to 10 minutes or until the cheese on top is brown and bubbly.
• Serve with pita chips or fresh veggies. Makes 10 servings.

Recipe adapted from eatright.org.

Next steps:

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