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Healthy Veggie Dips

Spring is finally here, and before you know it you’ll be surrounded by an even greater variety of locally grown fresh veggies! The rule of thumb is to eat lots of green and coloured vegetables on a daily basis, like carrots, broccoli, cauliflower, peppers, string beans, radishes… the brighter the colour, the more vitamins and minerals. Nutritionists recommend at least 6 portions of veggies per day. Remember that a portion is about ½ a cup of fresh vegetables.

For some, eating vegetables is not second nature so to help, here are a 3 healthy low-fat dips. This can be the ideal way to incorporate vegetables at each meal for the more fussy eaters! These recipes are all around 50kcal per portion. Be careful though, as even though these dips are low in fat, you must still respect the portion size.

Low fat Blue Cheese Dip

Makes 18 portions of 1 tbs each

1 cup (250 ml) low fat cream cheese
1 cup (250 ml) fat-free sour cream
6 tbs (90 ml) crumbled blue cheese
¼ cup (75 ml) low-fat mayonnaise
4 cloves garlic, minced

In a medium bowl, beat the cream cheese, sour cream, 3 tbs blue cheese, and mayonnaise until smooth. Add the rest of the blue cheese and stir. Enjoy!

Ranch Dip

Makes 6 portions of 2 tbs each

½ cup (125 ml) low fat cream cheese
3 tbs (45 ml) plain 0 % Greek yoghurt
2 tbs (30 ml) fresh parsley, chopped
1 tsp (5 ml) fresh dill, chopped
½ tsp (2 ml) garlic, minced
¼ tsp (1ml) onion powder
¼ tsp (1 ml) salt
¼ tsp (1 ml) black pepper

In a small bowl, blend the cream cheese and yoghurt with a whisk. Stir in the remaining ingredients. Enjoy!

Ultra Low-fat Herb Dip

Makes 6 portions of 4 tbs each

3 tbs (45 ml) low fat mayonnaise
½ cup (125 ml) plain 0 % Greek yoghurt
¼ tsp (1 ml) dry mustard
1 tbs (15 ml) lemon juice
1 shallot, minced
1 tbs (15 ml) fresh basil, chopped
1 tbs (15 ml) fresh parsley, chopped
Salt and pepper to taste

Blend all ingredients and serve!

Although homemade is best, if you are stuck you can always choose light store-bought dips, but beware as these dips can still be high in fat and salt. Aim for less than 50 kcal per portion, less than 5g fat, and less than 2g saturated fat. Look for the light blue label. Remember, the shorter the ingredient list… the better!

By Christina Timotheatos Dt.P.

Christina Timotheatos

Christina holds a bachelor’s degree in nutrition from the University of Montreal, and has been a member of the Ordre professionnel des diététistes du Québec since 1999. She has been working at Nautilus Plus since 2008, where she began as a nutritionist, before occupying her current position of Nutrition Operations Coordinator since 2010. Actively contributing in the development and training of nutritionists at Nautilus Plus, Christina is one of the go-to experts in nutrition within the organisation. Before specialising in sports nutrition, Christina worked as a dietician-nutritionist at Maisonneuve-Rosemont Hospital for 10 years, in addition to doing consultations in private clinic and private homes. To add to her professional baggage, she also worked as a dietician and nutrition consultant for a school board.

Healthy Veggie Dips is a post from I'm taking charge. I'm taking charge is a blog that aims to help people in their journey to fitness through articles on training, nutrition, motivation, exercise and healthy recipes.
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