Healthful dips make tasteful celebration guilt-free

By Janet K. Keeler, Times Food and Travel Editor
Published December 26, 2007

Take a skinny dip this New Year's Eve.

Oh behave, it's not as racy as it sounds. We're talking about a completely clothed endeavor to make the end-of-the-year party a wee bit more healthful. Why wait for next year to put your better-eating resolve in motion when you can get the party started in 2007?

You may think that a couple of swipes through the dip bowl are harmless. But when two swoops turn into four or five, you'll have consumed as much as 400 calories and 40 grams of fat. That's on top of cocktails, cheese cubes, a trio of chicken wings and a smattering of sweets. Why won't someone move that bowl of M&M's?

A skinny dip sounds like a good idea now.

Slimming down high-calorie dips can be as simple as excising cream cheese, sour cream and mayonnaise and their evil companion, saturated fat. Exchanging fully loaded ingredients with low-fat or nonfat varieties also reduces calories.

But just as you can overdo it on the fattening foods, so can you go crazy with nonfat ingredients. In the heyday of the low-fat craze, I once made a simple burrito of tortilla, refried beans, cheese and sour cream - each nonfat. It tasted like cardboard, plus the heat didn't alter the cheese at all. It never melted.

Rather than go all nonfat, a better idea is to pair nonfat mayo with low-fat cheese. Or nonfat cream cheese with low-fat mayo. You'll get more flavor and avoid that metallic aftertaste.

Well-drained, plain non-fat yogurt brings tang to recipes that call for cream cheese. By allowing the water to drain wrap it in cheese cloth, place in a strainger and set over a bowl in the refrigerator overnight, the creamy yogurt becomes thick enough to scoop with a chip.

Besides using substitutions, consider ingredients that contribute flavor and nutrition in their natural state. Tomatoes, beans, seafood, nuts, plus skim-milk cheeses, like soft and spreadable ricotta, are just a few examples.

Herbs and spices up flavor, too. Look for interesting new herb blends in the spice aisle. McCormick makes a Greek blend (onion, garlic, oregano, and a touch of mint) that will transform plain yogurt and feta cheese crumbles into a dippable Greek salad. Garnish with chopped Kalamata olives and serve with celery sticks and baked pita chips.

If you're experimenting with dips in your home laboratory, you'll need 1 tablespoon of dried herbs for every cup of mayo, sour cream or yogurt. Dips made with dried herbs need at least an hour in the refrigerator to allow them to plump up and give off their flavor.

Of the recipes printed here, Tomato Basil Cheese Spread is a protein-packed offering for the party table. Besides low-fat ricotta and goat cheese, two kinds of tomatoes and heart-healthy olive oil contribute flavor and nutrition.

A bevy of spices, including paprika, cayenne and garlic and onion powder, bring bland, nonfat refried beans to life. Salmon is dressed up with Worcestershire and Old Bay seasoning in a light cream cheese dip. Tomato or fruit salsas, homemade or store-bought, are generally nonfat.

Double your good intentions by setting out healthier dippers in the form of cold, crunchy vegetables and fruit, baked pita, bagel or tortilla chips or whole wheat crackers. (A basketful of cracker ideas, Page 3E.)

Take into account how thick the dip is when pairing it with a dipper. A pea pod won't hold up to a thick bean dip or something with cream cheese, nor will a thin cracker. A juicy salsa needs a dipper that can cradle the melange; it's no match for a carrot stick.

On New Year's Eve, resolve to get a head start on 2008. Guilt-free party food can help.

Janet K. Keeler can be reached at jkeeler@sptimes.com or (727) 893-8586.

APPETIZER: Tomato Basil Cheese Spread

1 cup low-fat ricotta cheese

3 ounces fresh goat cheese

1/3 cup sun-dried tomatoes, dry packed

2 cloves garlic, minced

2 to 3 Roma tomatoes, seeded and diced

1/4 cup chopped fresh basil leaves

1 tablespoon extra-virgin olive oil

1/4 teaspoon salt

1/4 teaspoon freshly ground pepper

1 tablespoon pine nuts, toasted

Basil leaves for garnish (optional)

30 reduced-fat whole-wheat crackers for serving

- Place ricotta and goat cheese in bowl; beat with a mixer until smooth. Spread cheese mixture evenly in a small shallow dish; cover and refrigerate.

- Using kitchen shears, cut dried tomato into small pieces.

Cover with boiling water and allow to stand 20 to 30 minutes or until softened. Drain well on paper towels.

- Combine sun-dried tomatoes, garlic, Roma tomatoes, basil, olive oil, salt and pepper. Toss gently to blend, then spoon evenly over cheese. Sprinkle with pine nuts. Garnish with fresh basil. Serve with crackers.

Makes 8 to 10 appetizer servings.

Nutritional information per serving based on 8: 193 calories, 9g fat (4g saturated), 17g carbohydrates, 11g protein, 2g fiber, 602mg sodium.

Source: Kansas City Star

APPETIZER: Low-fat Artichoke Dip

1/2 cup plain low-fat yogurt, drained

1/4 cup fat-free mayonnaise

1/2 cup shredded Parmesan cheese

1/4 cup finely chopped onion

1 (14-ounce) jar artichoke hearts, drained and chopped

Black pepper to taste

- Preheat oven to 350 degrees.

- Combine yogurt, mayonnaise and cheese in a small bowl. Add onion and artichoke hearts. Transfer to a small casserole dish. Bake for 20 minutes. Serve hot, warm or cold with whole grain pita triangles, cut veggies or baked tortilla chips.

Makes 2 cups.

Nutritional information per 1/4 cup: 51 calories, 2g fat (1g saturated), 5g carbohydrates, 4g protein, 1g fiber, 368mg sodium.

Source: www.about.com

APPETIZER: Salmon Spread

1 (8-ounce) package light cream cheese, softened

2 ounces flaked or chopped smoked salmon

1 teaspoon lemon juice

1/2 teaspoon Worcestershire sauce

1/2 teaspoon minced garlic

1/4 teaspoon onion powder

1/4 teaspoon seafood seasoning, such as Old Bay

Dash of fresh ground black pepper

- In a medium bowl, mix together cream cheese, salmon, lemon juice, Worcestershire sauce, garlic, onion powder, seafood seasoning and ground black pepper.

- Chill in the refrigerator until serving. Serve with crackers and bagel chips.

Serves 12.

Nutritional information per serving: 50 calories; 4g fat (2g saturated), 1g carbohydrate, 3g protein, trace fiber, 147mg sodium.

Source: www.lowfatlifestyle.com

APPETIZER: Spicy Bean Dip

1 (15-ounce) can fat-free refried beans

5 nacho sliced bottled jalapenos

1 tablespoon brine from bottled jalapeno slices

1/2 teaspoon salt or to taste

1/2 teaspoon granulated sugar

1/4 teaspoon onion powder

1/4 teaspoon paprika

1/8 teaspoon garlic powder

1/8 teaspoon cayenne pepper

- Combine refried beans with the other ingredients in a bowl.

- Mix on high speed until smooth. Cover and chill for at least an hour before serving.

Serve with pita chips or baked tortilla chips.

Serves 6.

Nutritional information per serving: 58 calories; trace fat, 3g protein, 11g carbohydrate, 2g fiber, 485mg sodium.

Source: www.lowfatlifestyle.com.

APPETIZER: Blue Cheese Dip

1 (16-ounce) container plain nonfat yogurt (scant 2 cups)

1/4 cup crumbled blue cheese (about 11/4 ounces)

1 garlic clove, minced

1/4 teaspoon celery seeds

- The night before, set strainer over medium bowl; line with double layer of cheesecloth. Place yogurt in cloth-lined strainer. Cover with plastic wrap; chill overnight.

- Discard liquid drained from yogurt. Transfer yogurt to processor. Add cheese and garlic; blend until smooth. Transfer dip to bowl. (Can be made 1 day ahead. Cover; chill.) Sprinkle with celery seeds.

Makes 2 cups.

Available nutritional information per tablespoon: 20 calories, 1g fat (trace saturated).

Source: Bon Appetit, July 2003

[Last modified December 21, 2007, 16:58:26]