Katie's Healthy Bites: 3 Game-Day Dips by Kristine Brabson in Katie's Healthy Bites, January 31, 2010
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Football season has reached its peak and everyone’s excited for the big game on Sunday. No game-day spread is complete without chips and dip. Sure, French onion dip and guacamole are classics, but why not mix it up this year with unique international flavors? Serve these tasty treats and your guests will be cheering for the food and their favorite team.
Curry Peanut Dip
- 1/3 cup organic peanut butter
- 1/2 pound light silken tofu (1/2 package)
- 1 tablespoon honey (or 2 tsp agave)
- 1 lime, juiced and zested
- 2 heaping teaspoon Thai red curry paste
- 1 garlic cloves, crushed
Combine all ingredients in food processor. Serve with pita, cucumber slices, red pepper slices or apple slices.
Calories: 87.5; Fat: 6.1 grams; Saturated Fat: 1 gram; Protein: 4.5 grams; Carbohydrates: 5 grams; Cholesterol: 0 milligrams; Sodium: 89 milligrams; Fiber: .7 grams
Red Lentil Dal
- 2 cups low-sodium vegetable stock
- 1 cup dried small red lentils
- 1 tablespoon olive oil
- 1 medium onion, chopped
- 2 cloves garlic, minced
- 1/2-1 teaspoon crushed red pepper
- 2 teaspoons mustard powder
- 2 teaspoons ground cumin
- 1 teaspoon ground turmeric
- 1 teaspoon curry powder
- 1 tablespoon tomato paste
- 1/2 cup light coconut milk
- 1 lime, juiced and zested
- 1/4 cup cilantro, chopped
- Salt and pepper, to taste
Combine broth and lentils in a medium saucepan; bring to a boil. Reduce heat to a simmer and cook lentils (partially covered) for 10 minutes. Remove from heat, cover and allow remaining liquid to absorb.
Heat oil in a medium saucepan. Add onion, garlic and red pepper, and cook 5 minutes or until onions are tender. Add mustard powder, cumin, turmeric, curry and tomato paste. Cook 2 to 3 minutes, stirring constantly. Add cooked lentils, coconut milk, lime juice and zest, cilantro, salt and pepper. Cook 2 to 3 minutes to heat through and then cool to room temperature before serving.You can puree the mixture in food processor for a creamier consistency.
Serve with pita, naan or crusty bread.
Calories: 107; Fat: 2.8 grams; Saturated Fat: .82 grams; Protein: 6.1 grams; Carbohydrates: 14.5 grams; Cholesterol: 0 milligrams; Sodium: 127 milligrams; Fiber: 3.4 grams
White Bean and Kalamata Olive Dip
- 1 (15 ounce) can cannellini or navy beans, drained and rinsed
- 1 clove garlic
- 1 lemon, juice and zest
- 1-2 tablespoons good extra virgin olive oil
- 1 tablespoon fresh thyme (or 1 teaspoon dried)
- 1/4 cup kalamata olives, drained
- Pepper, to taste
Place the beans, garlic, lemon juice/zest, olive oil, thyme and olives in a food processor. Pulse until the mixture is coarsely chopped (longer for a creamier consistency). Season with pepper and serve at room temperature with raw veggies and pita chips.
Calories: 105; Fat: 3 grams; Saturated Fat: 0 grams; Protein: 4.7 grams; Carbohydrates: 14.7 grams; Cholesterol: 0 milligrams; Sodium: 150 milligrams; Fiber: 4.7 grams