Just Dip It!

Veggy and dip - healthy snack

Kids love to dip things, so why not get them to dip fruits and vegetables into tasty dips! Dips can help to increase fruit and vegetable intake. In fact, a study has shown that kids eat more vegetables with dips (see the article here). Not only are dips a great way to get kids to eat fruits and vegetables, but dips are also fun, easy to make, and a great cooking activity for kids. Vegetables, such as cucumbers, carrots, cherry tomatoes, broccoli, celery and squash, are great for creamy dips or dressing.  Bananas, peaches, strawberries, pineapples, grapes and kiwis are perfect for almond butter, yogurt, and cottage cheese dips. Here are four dips that you can try at home:

Fruit Dips:

Vanilla Bean dip

1 cup greek yogurt

1 tablespoon ground (milled) chia seeds

1 teaspoon vanilla bean paste

1-2 tablespoons honey

Cranberry dip

1 cup greek yogurt

1 tablespoon ground (milled) chia seeds

1/2 cup whole Cranberry sauce

1/8 teaspoon almond extract

¼ cup chopped pecans(optional)

 Vegetable Dips:

Creamy Pesto Dip

 

1 cup cottage cheese

2 tablespoon pesto

Combine ingredients in a high power blender until smooth and creamy.

 

Honey Mustard Hummus

1-15oz can white cannellini beans, drained and rinsed

1/4 cup yellow mustard

1/4 cup honey

1/2 tsp garlic powder

Salt and Pepper to taste

Combine ingredients in a high power blender until smooth and creamy.

For more information, please check out the following links below:

http://news.psu.edu/story/281072/2013/07/09/research/dip-dip-hooray-kids-eat-more-veggies-flavored-dips

http://blog.foodnetwork.com/healthyeats/2013/06/26/new-study-kids-eat-more-veggies-with-dip/

http://www.theyummylife.com/Yogurt_Fruit_Dips

http://www.superhealthykids.com/healthy-kids-recipes/kid-friendly-veggie-dips.php

 

Written by Gloria Frank

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