Healthy Dips!

With the Super Bowl just a little over a week away, we thought we’d share a few of the healthy dips I created for my readers at AARP.

Healthy Dips!
A Lighter French Onion Dip Makes a generous 2 cups
Serves: Makes a generous 2 cups
  • 1 tablespoon olive oil
  • 1 large sweet onion, halved and sliced thin
  • 1 cup 0% fat Greek yogurt
  • ½ cup light sour cream
  • 1 tablespoon dehydrated chives, plus extra for sprinkling
  • 1 teaspoon minced or granulated garlic*
  • ¼ teaspoon Worcestershire sauce
  • Salt and ground black pepper
  1. Heat oil in a medium skillet over medium-high heat. Add onion; sauté until golden brown, about 10 minutes. Reduce heat to medium-low and continue to cook, stirring frequently, until caramel brown, 5 to 10 minutes longer. Cool, coarsely chop, and transfer to a medium bowl, along with remaining ingredients, including salt and pepper taste. Mix to combine and let stand to blend flavors, about 15 minutes. Can be covered and refrigerated a couple of days. Garnish with chives, if you like and serve with chips, crackers, or vegetables of your choice.
By minced or granulated garlic I mean garlic from the grocery store spice rack. It’s the kind of garlic you find on a garlic or “everything” bagel.


Balsamic Dip with Skillet-Roasted Winter Vegetables
Makes 1 cup dressing and enough vegetables to serve up to 12

1 large garlic clove
1/4 cup balsamic vinegar
1/4 cup Dijon mustard
Salt and ground black pepper
10 tablespoons extra-virgin olive oil, divided
1/2 head cauliflower, broken into large florets, each floret halved
12 Brussels sprouts, halved
4 carrots, peeled and halved

Whisk garlic, vinegar, mustard, and a light sprinkling of salt and pepper in a 2-cup Pyrex measuring cup. Slowly whisk in 1/2 cup of oil. (Can be stored in an airtight container up to 1 week.)

Mix 1/2 cup water a light sprinkling of salt and 1 tablespoon of the remaining oil in a large skillet, and place as much cauliflower, cut side down, as will fit in a single layer. Cover skillet and turn heat on high; cook until water evaporates and cauliflower starts to sizzle, about 5 minutes. Uncover pan and turn burner to medium-low; cook until each floret’s cut side is well browned, 3 to 4 minutes longer. Transfer cauliflower to a plate and set aside. Repeat cooking process adding another 1/2 cup of water, a light sprinkling of salt and a tablespoon of oil in the same large skillet. Place Brussels sprouts and carrots, cut side down; cook following cauliflower instructions. Arrange all vegetables on a plate or platter large enough to accommodate them.

Serve the vegetables warm (you can microwave them to take the chill off) or at room temperature with Balsamic Dip alongside.

Edamame-Avocado Guacamole
Makes a generous 2 cups

Serve this Edamame-Avocado Guacamole with I-Cant-Believe-They’re-Not-Fried Tortilla Chips

1 cup frozen shelled edamame, thawed and coarsely mashed with a fork
2 avocadoes, halved, pitted, fleshed scooped out and mashed with a fork
3 scallions, trimmed and sliced thin
2 tablespoons chopped fresh cilantro
1 1/2 tablespoons lime juice
1 teaspoon hot red pepper sauce
1/2 teaspoon garlic powder
Salt and ground black pepper

Mix all ingredients, including salt and pepper to taste, in a medium bowl. Adjust seasonings and serve with chips.


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