Recipe: Low-Fat Creamy Italian Dip

Enjoy this creamy and savory dip with fresh veggies or whole-grain crackers instead of chips. Low in fat and sugar, it’s a great choice for those with diabetes — or anyone who loves a healthy anytime snack.

Ingredients

• 1/2 cup part-skim ricotta cheese
• 1/4 cup low-fat cottage cheese
• 2 tablespoons low-fat mayonnaise
• 2 tablespoons plain nonfat yogurt
• 8 sun-dried tomatoes, softened and chopped
• 1/2 teaspoon dried basil
• Salt and pepper to taste

Directions

1. In a food processor or blender, combine all ingredients and process until smooth.
2. Serve with raw vegetables or whole-grain crackers.

Ingredient health benefits

• Cheese: With tasty goodness in every bite, cheese has a lot of probiotic power for a healthy gut, while vitamin A and zinc support your eyes and protect them from disease. Cheese is also packed with omega-3 fatty acids (omega-3s) and selenium, an antioxidant that your thyroid and reproductive system need for peak performance.
• Yogurt: This delectable dairy product will form the creamy base of the dip, but there’s so much more to say about it. Yogurt, which is considered a superfood, is chock full of calcium for sturdy bones and healthy teeth. And it’s a vegetarian-friendly complete protein, with all nine essential amino acids that your body needs to function properly but can’t make on its own. If you’re looking for high protein content, try Greek yogurt — it has twice as much as the traditional kind!
• Tomatoes: Though they may be a common sight in your kitchen, the health benefits that tomatoes provide are anything but ordinary. They have vitamin K, folate and potassium. They’re also rich in antioxidants like beta-carotene and lycopene, which promote healthy vision and may lower your cholesterol. Vitamin C, another antioxidant, boosts your immunity and keeps your skin glowing year-round.
• Black pepper: You may be surprised to see a spice on this list, but pepper has some potent perks to donate to this delicious dip. A compound in black pepper enhances your body’s ability to absorb nutrients from other foods, while its strong flavor can help you use less salt.

Nutrition information (per serving)

Makes 6 servings
serving size = 2 to 3 tablespoons

Calories: 56
Calories from fat: 30
Total fat: 3 g
Saturated fat: 1 g
Cholesterol: 11 mg
Sodium: 186 mg
Carbohydrate: 4 g
Dietary fiber: 1 g
Sugars: 3 g
Protein: 4 g

— You Can Eat That! Awesome Foods for Kids with Diabetes, by Robyn Webb.