“This is a must try recipe which makes this a delightful addition to your dining experiences!”

INGREDIENTS

1/4 cup plain nonfat yogurt
1/4 cup light sour cream
2 teaspoons honey
2 teaspoons spicy brown mustard or more to taste

DIRECTIONS

• Mix all ingredients together.
• Serve with your favorite veggies.

“This tasty dip recipe will get you satisfied without worrying the side effects!”

INGREDIENTS

2 large sweet onions (Vidalia or Walla Walla), peeled and quartered
1 tablespoon olive oil
1 teaspoon salt, divided
1 whole garlic head
1/3 cup nonfat sour cream
1/4 cup fresh cilantro, packed
1 tablespoon fresh lemon juice

DIRECTIONS

• Preheat oven to 425 degrees.
• Place onion in a medium bowl and drizzle with olive oil then sprinkle with 1/2 teaspoon of the salt. Toss to coat.
• Remove white paper skin from garlic head but do not peel or separate cloves.
• Wrap and seal garlic head in foil.
• Place onion and garlic on a baking sheet and bake for 1 hour.
• Remove from oven and let cool for 10 minutes.
• Chop onion and place in a medium bowl.
• Separate garlic cloves and squeeze out pulp then discard skins.
• Add 1/2 teaspoon of salt, sour cream, cilantro and lemon juice to onion mixture and mix well.
• Cover and chill for 1 hour.

“It’s a luscious version of dip with a healthy treat!”

INGREDIENTS

2 medium eggplants, halved lengthwise
2 tablespoons vegetable oil
1 tablespoon minced garlic
1 teaspoon ground cumin
1 tablespoon grated fresh ginger
1/4 cup minced red bell pepper
1/4 cup finely chopped parsley
Salt and pepper

DIRECTIONS

• Heat oven to 400 deg. F.
• Line a heavy baking sheet with foil.
• Brush the cut sides of the eggplant with 1 tablespoon of the oil and arrange cut side down on the baking sheet.
• Bake until cut sides are browned and eggplant is soft (about 25 minutes).
• Combine remaining oil and garlic in a skillet and heat over low heat until garlic sizzles.
• Stir in cumin and remove from heat.
• Scoop out softened eggplant, chop finely and then add to skillet.
• Add ginger, bell pepper, and parsley.
• Stir mixture over low heat until blended.
•  Add salt and pepper to taste.
• Serve warm or at room temperature.

“It’s a creamy and hearty version of spread based on a flavorful smoked salmon which is great for whole wheat bagels or crackers”.

INGREDIENTS

1 8-ounce package low-fat cream cheese, softened
8 ounces smoked salmon
3 green onions, sliced
1 tablespoon fresh lemon juice
1 tablespoon capers (optional)
1-2 garlic cloves, minced fine

DIRECTIONS

• Mix all ingredients, except capers, in a food processor, pulsing until mixed well.
• Spoon into a bowl; stir in capers.

“This dish will add a delight to a spicy salsa. Enjoy!”

INGREDIENTS

1 jalapeño, seeded, stemmed and chopped
1 shallot, peeled and chopped
1 green onion, sliced
1/2 green bell pepper, seeded and chopped
1/3 cup cilantro, chopped
2 tablespoons fresh squeezed lime juice
1/8 teaspoon salt
1/2 cantaloupe, peeled, seeded and cut into chunks (you can use other types of melon if desired)

DIRECTIONS

• Place all ingredients in a blender except cantaloupe.
• Process until well blended.
• Add cantaloupe chunks, cover and process until the melon is coarsely chopped.
• Drain off any excess liquid and serve.
• Option: Try this on cottage cheese, tacos or with baked chips.

“This delectable recipe is a great delight to any grilled sea-foods or meat.”

INGREDIENTS

2 mangos, peeled and diced
10 tomatillos, husked and sliced
1 jalapeno pepper, seeded and sliced
1/4 cup lime juice
1/4 cup onion, diced
1/4 cup cilantro, chopped
1/2 cup tomatoes, diced

• Combine all of the ingredients in a large bowl.
• Cover and let sit for at least 2 hours before serving.

“It’s an ideal dish when you have a get together since it has a palatable taste! Enjoy!”

INGREDIENTS

1 cup non-fat cottage cheese
1 tbsp honey
½ tsp ground cinnamon
¼ tsp ground nutmeg
1 tsp vanilla extract

• Blend all ingredients until smooth.
• Option: You may try kiwi slices, orange segments, strawberries, apples or melon.

“This is unique, delectable salsa version that once you’ve taste it, you’ll ask for more! It’s really amazing!”

INGREDIENTS

2 chopped tomatoes
1/2 chopped onion
3 finely chopped, seeded if desired, jalapeno chiles
1/4 cup chopped cilantro
1/4 teaspoon salt
1 juiced lime

• Mix all ingredients in a medium bowl.
• Serve or store salsa in refrigerator for up to three days in a covered plastic or glass container.

“It is the mixture that promises great flavor. Enjoy!”

INGREDIENTS

1 – 15 oz. can black beans, drained and rinsed or 2 cups black beans cooked at home
2 cups cooked fresh, frozen or canned corn
2 green onions, sliced
1/2 cup plain nonfat yogurt
1/2 tsp. thyme
1/2 tsp.  chili powder
Black pepper to taste

DIRECTIONS

• Place all ingredients in a blender.
• Blend for about 20 seconds or until all ingredients are smooth.
• Option: If the dip is too thick, stir in two tablespoons of yogurt.

“This is a very healthy and yummy mixture. Why not try!”

INGREDIENTS

1 can (8.5 oz) artichoke hearts packed in water, drained
1 10 ounce package frozen, chopped spinach, thawed and drained
1 cup chopped mushrooms or 1 cup shredded carrots
2 green onions, chopped
2 garlic cloves, minced
Salt and pepper to taste
8 ounces fat-free cream cheese
½ cup fat free Greek yogurt
1 cup grated parmesan cheese

DIRECTIONS

• Preheat oven to 375.
• Mix all ingredients, reserving ¼ cup parmesan.
• Spoon into a 2 quart baking dish and sprinkle with remaining parmesan.
• Bake for 35 minutes or until lightly browned.
• Serve hot with toasted baguettes or 100% whole wheat crackers.