Posts Tagged 'dip'

Light Guacamole

What with the Super Bowl on the horizon, a good dip recipe is handy to have. I love guacamole either as a dip or on top of various Mexican dishes.  But avocados are pretty high in fat, and I tend to want to eat a lot of guacamole once I get going.  This lighter recipe has a number of virtues in addition to being lower in fat, it is really a lovely color, and it doesn’t turn brown if left standing, like conventional guacamole does.    It is also good on sandwiches, especially veggie sandwiches.  It goes well with veggies, or as pictured below, with a variety of low fat chips such as baked tortilla chips and pretzel chips.

Light Guacamole

1 medium sized ripe avocado
1 cup fat free cottage cheese
1 Tablespoon lime juice
¼ cup chopped cilantro
½ teaspoon hot pepper sauce or to taste
½ cup chopped tomatoes (optional)
1 chopped scallion (optional)

Blend the avocado and cottage cheese, preferably in a food processor. Mix in the lime juice, cilantro and hot pepper sauce.  I usually don’t add the tomato or onion, but if you do, mix them in now.  This makes about 8 quarter cup servings, at about 3 grams of fat/serving.


Eggpplant and Yogurt Dip

This dip uses the smoked eggplant I made earlier.  It is somewhat Persian in origin, and uses flavors that are often found in Persian dishes – garlic, yogurt, mint, and saffron.

This dip is a bit tart, and probably goes better with crackers or pita chips than with raw vegetables.  I have also used it as a spread on a sandwich.

Eggplant and Yogurt Dip

1/8 teaspoon saffron threads
1 large eggplant, peeled, sliced, and smoked (you could easily use grilled eggplant)
1 teaspoon olive oil
2 cloves of garlic, crushed
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
1/3 cup non-fat yogurt
2 Tablespoons fresh mint or 1/2 teaspoon dried
1 Tablespoon fresh lime juice
1 teaspoon sugar (optional if the dip seems a little bitter)

Soak saffron in 1 tablespoon of hot water for 10 minutes.  Set aside.  Place all remaining ingredients in the food processor and process until smooth, scraping down bowl once.  Strain saffron water into mixture and pulse until blended.  This has about 1/2 gram of fat in 2 tablespoons of dip.

Variation: I have also made this with 1/2 teaspoon of ground cumin, instead of the mint, and it was very tasty.


I have lost 200 pounds. I did not do it through surgery – I don’t like knives and needles – or by joining a club, vigorous exercise, or rigorous dieting. I did it by gourmet cooking. To be precise, by cooking low fat, really delicious food. I love to cook as much as I love to eat. Food magazines are some of my favorite reading. I would feel deprived if I couldn’t have the sensuous experience of good food crossing my lips. This blog is about my perpetual feast, my passionate love of food, with recipes, photos, and occasional advice and principles that I have learned along the way.

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