download PDF of recipeEmail This Post
Dietitian’s Dish – Dec 31, 2018

Are you one of many Americans not getting the recommended 5 or more servings of fruits and veggies a day?
Dips offer a flavorful incentive to boost your intake. Whether you dunk your favorite chips (make sure they’re whole grain!) or sink in with fresh veggies, these dips are a great addition to party menus or packed in a lunchbox. They even offer a boost of calcium and vitamin D with the creamy addition of dairy.

Skinny French Onion Dip

Skinny French Onion Dip

1 Tbsp. extra virgin olive oil
2 large sweet onions, sliced thinly
2 cloves garlic, finely chopped
1 tsp. sugar
3/4 tsp. salt
2 tsps. Worcestershire sauce
1 1/2 cups cottage cheese
1/4 cup Greek yogurt
1/8 tsp. ground cayenne pepper
1 tsp. chopped fresh chives

1.Heat the oil over medium heat; cook the onions until tender (~15 mins.), stirring occasionally. Reduce the heat to low. Stir in the garlic, sugar and salt; continue cooking until the onions are turn a deep golden brown color (10-15 mins.). Remove from the heat and cool.

2.Place the cottage cheese, Greek yogurt, Worcestershire sauce and cayenne pepper in the bowl of a food processor. Blend until almost smooth. Add the onion mixture; pulse several times until the onions are chopped and distributed.

3.Transfer to a serving dish, cover and refrigerate for at least 30 minutes. Sprinkle with chopped chives before serving.

Cheesy Guacamole

Cheesy Guacamole

1/2 cup cottage cheese
2 avocados
2 tsps. lime juice
1/2 cup diced Roma tomatoes
1 tsp. minced garlic, sautéed (or raw for stronger flavor)

1.Blend the cottage cheese until slightly lumpy.

2.Mash together the avocados, lime juice, tomatoes, and garlic in a medium bowl.

3.Combine the cottage cheese with the avocado mixture.

4.Chill if desired to blend flavors before serving.