Signup to receive email updates




or follow our RSS feed

follow our RSS feed

Blog Banner

Know How, Know More

Connecting You with Your Food, Farmers and Community
peanut butter pumpkin dip

Take a (Holiday) Dip


A great way to have a healthier holiday is to include fruits and vegetables, with their important vitamins, minerals, and fiber.  Any of these three dips would make a great addition to a potluck or holiday party.

Thanks to the Mt. Zion District Library for hosting us for a hands-on class making dips for the holidays.  With an unexpected combination of ingredients, the Peanut Butter Pumpkin Dip was a favorite of the group.  Which one will you try?

Red Pepper Hummus (Serves 10)

Hummus can be high in calories, so be mindful of how much you eat. Try with pita chips, toasted pita bread, or vegetable sticks.

15 oz can garbanzo beans, rinsed and drained
1 cup roasted red bell pepper, from jar and drained
1/4 cup tahini (sesame seed paste) or peanut butter
juice of 1 lemon
1 Tbsp chopped garlic
1 tsp ground cumin

1. In a food processor, add garbanzo beans, bell peppers, tahini, lemon juice, garlic, and cumin. Puree until smooth.
2. Transfer to a serving bowl. Garnish with 2 Tbsp chopped fresh parsley, if desired.
3. Serve immediately or refrigerate until serving. If kept at room temperature, throw out after 2 hours.

Nutritional analysis per serving: 130 calories, 7g fat, 110mg sodium, 13g carbohydrate, 1g fiber, 4g protein

Adapted from: Kirby Medical Center, Monticello, IL

Peanut Butter Pumpkin Dip (Serves 12)

Serve with graham crackers, apple slices, or celery sticks.

3/4 cup creamy peanut butter
1 Tbsp brown sugar
3/4 cup canned pumpkin puree
1 tsp vanilla extract

1. Mix peanut butter and brown sugar in a medium bowl.
2. Add pumpkin and vanilla and stir until well blended.
3. Serve immediately or refrigerate until serving. If kept at room temperature, throw out after 2 hours.

Nutritional analysis per serving: 110 calories, 8g fat, 70mg sodium, 6g carbohydrate, 1g fiber, 4g protein

Adapted from: Illinois Nutrition Education Programs

Cranberry Orange Cream Cheese (Serves 12)

Try as a sandwich spread with leftover turkey meat or with crackers.

1 (8-oz) block reduced-fat cream cheese
1 cup fresh cranberries
1 orange
2 Tbsp honey

1. Let cream cheese sit at room temperature for 30 minutes.
2. In a food processor or blender, pulse cranberries until chopped into small pieces.
3. Zest orange to remove only the orange peel.
4. In a medium bowl, combine cream cheese, chopped cranberries, orange zest, and honey.
5. Serve immediately or refrigerate until serving. If kept at room temperature, throw out after 2 hours.

Tips for zesting: Avoid the white pith, which is bitter. A cheese grater works if you do not have a traditional zester.

Nutritional analysis per serving: 60 calories, 4g fat, 85mg sodium, 5g carbohydrate, 0g fiber, 1g protein

Today's post was written by Caitlin Huth. Caitlin Huth, MS, RD, is a registered dietitian and Nutrition & Wellness Educator serving DeWitt, Macon, and Piatt Counties. She teaches nutrition- and food-based lessons around heart health, food safety, diabetes, and others. In all classes, she encourages trying new foods, gaining confidence in healthy eating, and getting back into our kitchens.



Please share this article with your friends!
Share on Facebook Tweet on Twitter Pin on Pinterest

COMMENTS



Email will not display publicly, it is used only for validating comment