Pumpkin Hummus, White Bean, Cucumber Yogurt Dip
Simple and Delicious Homemade Appetizers to Make
Oct 24, 2008
It's a fact...kids love cheeseburgers, french fries and ice cream. It's our job as mothers, aunts, friends, and grandmothers to steer them toward more healthy food choices. Dips and veggies are an easy way to attract their attention, simple to make and fun to eat!
Step one is to get excited about being in the kitchen together! Set up organized stations in the kitchen so the kids can move easily from one station to the next without getting confused. Step two is having fresh ingredients on hand to bring flavor and healthy choices to the table. Being organized from the beginning will keep the flow of activities smooth and the result successful.
Each of these dips can be served with any of the following: cucumber slices, pita bread, snow peas, carrots, red or yellow bell pepper strips, zucchini, celery, lightly steamed broccoli, green beans, and whole grain crackers.
Pumpkin Hummus
Ingredients:
- 1 cup roasted pumpkin (or 1 15-oz. can of pumpkin puree)
- 1 handful roasted pumpkin seeds (or roasted pine nuts)
- 16 oz can chickpeas, drained and rinsed
- 2 Tblsp Tahini (sesame seed paste)
- 3 Tblsp fresh squeezed lemon juice
- 1 Tblsp water
- 2 Tblsp olive oil (one for mixture, one for drizzling)
- 1 tsp sea salt
- 1/4 tsp cayenne pepper
- 3/4 tsp minced garlic
Directions:
- Roast sugar pumpkin (in halves) along with seeds @ 325° for 45 mins (or till pumpkin is soft and seeds are lightly browned).
- In food processor combine pumpkin, chickpeas, Tahini paste, lemon juice, water, garlic and olive oil.
- Process (or blend in blender) till smooth.
- Add cayenne pepper and salt, pulse a few times and remove to serving bowl.
- Garnish with toasted, salted pumpkin seeds or toasted pine nuts and drizzle with olive oil to serve.
White Bean Dip
Inexpensive to make, delicious to eat, this wholesome dip is a favorite with kids!
Ingredients:
- 2 (15 oz) cans cannellini beans, drained and rinsed
- 3/4 tsp kosher salt
- 1/8 tsp freshly ground black pepper
- a pinch of thyme
- 3 Tblsp olive oil
- 2 Tblsp fresh lemon juice
- 1 clove garlic, pressed
Directions:
- Blend ingredients in processor till very smooth. Add Tblsp of hot water if beans are not creamy enough.
- Transfer to bowl and Voila, serve with veggies and whole grain crackers.
Cucumber Mint Yogurt Dip
Cool and refreshing, this dip is low in fat and calories but high in protein.
Ingredients:
- 2 containers ( 6 oz ea.) of plain, nonfat Greek yogurt
- 1/2 cup mint leaves, coarsely chopped
- 1/2 cucumber, halved, seeded, and finely chopped
- 1 tsp white wine vinegar
- Sea salt and ground pepper to taste
- Vegetables for dipping
Directions:
- In medium bowl combine yogurt, mint leaves, cucumber, and vinegar. Season with salt & pepper.
- Store in airtight container in fridge for up to three days for freshest flavor.
- Serve with fresh veggies or pita bread.
The best part about making these dips is the second day rule. On day two they usually taste as good (if not better) as they did on day one. Eat more veggies, share good times and allow the kids to make messes in the kitchen as long as they help with cleanup!
