A healthy fruit dip should be light, refreshing and tasty. It should serve as a suitable companion for any type of fresh, grilled or baked fruit, and it should be a palate pleaser so that kids and adults alike can indulge. Most fruit dips are based in yogurt or cream and are heavy on sugar and fat; however, it's easy to whip up a healthier version that tastes just as good.
Guidelines
In general, a healthy fruit dip should be low in calories, high in nutrients, taste good and be a fitting complement to fresh fruit. That means the dip should have some flavor on its own, but it should also be designed to show off the freshness and sweetness of the fruit. Dips with too much added sugar can make fruit taste bitter or sour. Keep one serving of dip with fruit to less than 150 calories, with as few grams of fat and sugar as possible.
Dip Bases
Yogurt is the most common fruit dip base, and it's a good one as long as the fat and calories are kept in check. Yogurt provides healthful amounts of protein and calcium, and its neutral taste makes it an ideal base for absorbing and showcasing other flavors. Choose low-fat or nonfat yogurt that is plain rather than flavored to limit added sugar. Another possible dip base is frozen, reduced-calorie whipped topping, which "Cooking Light" magazine recommends.
Flavors
Sweetening and flavoring yogurt and other dip bases helps improve the taste without adding a significant amount of sugar or fat. "Cooking Light" recommends adding honey and lime zest to plain yogurt, and "Healthy Child Healthy World" suggests sweetening organic plain yogurt with a small amount of maple syrup and vanilla extract. The Mayo Clinic notes that it's possible to make fruit the base of a dip as well by mashing a soft peach with cinnamon and honey.
Add-Ons
Flavorful additions can make a traditional dip stand out while still keeping it healthy and natural. Stir in sweetened coconut, citrus zest or slivered nuts to add texture. To improve the dip's presentation, drizzle honey, agave nectar or maple syrup over the top, or sprinkle the dip lightly with large granules of sugar to add crunch and visual appeal. Healthy spices such as cinnamon, nutmeg, ground ginger or carob powder can add even more depth to a dip's taste.
Tips
If you don't start with plain yogurt, the Mayo Clinic recommends choosing a low-fat flavored variety that has little or no added sugar, such as a mild lemon yogurt. Mix up a small, single serving batch of dip before making the full recipe to make sure that the flavors balance and the dip tastes good. Finally, make fruit the star of the dish by slicing and serving many different fresh varieties. Fruits offer far fewer calories and a greater number of nutrients than most dips, so they should be the focus.
Member Comments