Choosing the Best Snack Dips
They are a staple at many social gatherings, but their calorie counts are a mystery to most. Usually served in colorful saucers alongside crunchy treats like apples, chips, carrots, red bell peppers, or celery, dips add tasty flare to snacks, but they may be a big question mark in your daily calorie log. From one serial dipper to another, there is a way to gauge when enough is enough.
A Real Dip Portion
A regular portion of dip such as veggie, caramel, or hummus, is 2 tablespoons. What's more surprising is the calorie count of 100 plus calories most dips will cost you. Unless you're looking at their light versions, the T. Marzetti brand's Regular Ranch and Dill dips are at 110 calories a piece. Some other brands are even more calories at 120 for a single serving. Trying to preserve those calories is as easy as either buying a dip mix, as Hidden Valley offers, and swapping sour cream for fat-free Greek yogurt, or opting for a bean or hummus dip instead.
Fat Traps
The above dips pack 11 and 13 grams of fat, but they are just a start to the fat traps that many specialty dips have. Spinach-Artichoke Dip at restaurants, at a serving of just 3 oz. could add up to almost 200 calories. While Boston Market's version is a reasonable 100 calories, Cosi's is at 182 and 15 grams of fat. Another dip with a big fat trap is pesto. With its pine nuts and olive oil base, you're looking at a similar amount of calories and fat. Classico's 1/4 cup serving is 100 calories, but Bertolli's is a whopping 270 and 27 grams of fat. Considering that these are the dip only calorie counts, adding anything but a vegetable to these could turn a small snack or appetizer into a dinner sized calorie splurge.
The Dip Details
You don't have to sacrifice flavor for a healthier dip. The key to dips with less calories is swapping ingredients. Instead of oil and mayo-based dips, go for those that use fat-free Greek yogurt. Also many dips have high fructose corn syrup or sugar in them, try and find those with this ingredient as far down on the list as possible, or not at all. For dips for fruit, like caramel loosen it with skim milk so it's not as thick. The same can be done for cheese. For guacamole, add water and more salsa.
Try this Roasted Red Pepper Dip from Diets in Review.
For the calorie counts of familiar Dips and Spreads click here.
Your thoughts...
What dips do you enjoy without a colossal calorie count to match?
Comments
| lianereyes - Jun 23, 2012 01:53 PM | New Comment |
I have made tzatziki sauce using fat-free Greek yogurt, cucumbers and fresh dill. i got the recipe from Weight Watchers. It makes a delicious dressing, dip, sauce, you name it!
You can make almost any mayo based dressing using yogurt in place of mayo. Fat free sour cream is also a tasty substitute.
Not exactly a dip, but for my snack veggies I make a vinegarette dressing w/o sugar or oil--if I want it sweet, and I usually do, I use a combo of artificial sweetener and honey with the vinegar/water mix. Add to that salt/pepper and spices. Marinate for an hour.
I also like the Greek yogurt dressing's too. (some brands have better taste than others) I just experiment with spices and tastes, but like it a little sweet too.
Salsa is a big winner for me--I add chili powder and garlic salt if I want it more seasoned. Add re-fried beans and/or guacamole to the salsa mix to make a complete mini-meal with your fresh veggies. Of course, these dips could be kept separate and the diner could pick and choose as they go. However the later ingredients are high calories (but healthy) and thinning them down with salsa stretches the calorie content.
For my 'sweet' bare bones fruit dip: try honey thinned with a bit of lemon juice or water (or a teaspoon or two of bourbon) and seasoned with cinnamon. Lightly warmed, it adds a special touch. This can also be used like a marinade. (The marinade works great for me and is easier to grab and go, once it is prepared.)
Idea: Could sugar-free pudding prepared with skim milk be a satisfactory fruit dip? Just a thought for someone wanting to experiment--I am not big on fruits with dip so leaving that to the fruit and dip lovers.
Another idea . . . pureed banana by itself or with Greek yogurt. Add honey or artificial sweetener and cinnamon, if desired. (Should be eaten quickly before the banana darkens too much)
Good idea starting article . . . .
I have tried dips with Greek Yogurt but they have a gritty texture to them. I wonder if it is because I used a store brand. Any suggestions?
Although there may be good health reasons to use honey, remember it has the same calories as sugar.
I have been using the Laughing Cow low-cal cream cheese spreads on crackers. I like them because they come in little wedges of about 45 calories or less and it is easy to control the portion that way. I am very strict about the type of cracker and the calories but you can find good choices in whole-grain varieties that are less than 120 calories. It makes a satisfying snack.
I agree with many of the above posters in that FF yogurt is the best base for low cal dips. Once that is in place, you can easily add flavors based on the occasion.
for me, it's baba ghanouj all the way. i make my own: two small eggplants sweated in salt water and rinsed, roasted with a orange or yellow bell pepper and a jalapeno, then put it in the food processor with some lemon juice, olive oil, tahini, fresh cilantro, salt and pepper, cumin, and cayenne to taste. it's super healthy, low cal, and lovely with fresh raw veggies and pita chips or on a warm tortilla. i make grilled sandwiches with it too and it's great that way.
Original Post by: pushbuttonkittyfor me, it's baba ghanouj all the way. i make my own: two small eggplants sweated in salt water and rinsed, roasted with a orange or yellow bell pepper and a jalapeno, then put it in the food processor with some lemon juice, olive oil, tahini, fresh cilantro, salt and pepper, cumin, and cayenne to taste. it's super healthy, low cal, and lovely with fresh raw veggies and pita chips or on a warm tortilla. i make grilled sandwiches with it too and it's great that way.
This sound good, I am going to try it out.
I never heard of baba ghanouj -- looking it up.
Original Post by: pcoo750452863Original Post by: pushbuttonkittyfor me, it's baba ghanouj all the way. i make my own: two small eggplants sweated in salt water and rinsed, roasted with a orange or yellow bell pepper and a jalapeno, then put it in the food processor with some lemon juice, olive oil, tahini, fresh cilantro, salt and pepper, cumin, and cayenne to taste. it's super healthy, low cal, and lovely with fresh raw veggies and pita chips or on a warm tortilla. i make grilled sandwiches with it too and it's great that way.
This sound good, I am going to try it out.
I never heard of baba ghanouj -- looking it up.
just make sure you sweat the eggplant first. the salt water soak sweats out all the bitterness, but make sure you rinse it super well after the soak! i don't peel it, just cube it and roast it. this is how my ex learned to make it in pakistan, i've been told this recipe is how they make it there and i prefer this homemade version to anything i've bought in ethnic shoppes.
Don't forget that although it is in a dip healthy oils in Pine Nuts and Olive Oil are very beneficial to one's health! So, pesto and such isn't actually that bad.
Like nuts, they are high in calories, but are essential for a balanced and healthy diet.
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