Tasty Low Fat Dips

Eat more snack dips and spreads with this low fat, weight loss idea.

Zing/Zap It! Save 17 gm. fat!

Tip # 60 – Bean Dips and Spreads

WOULD YOU BELIEVE: A 2-tablespoon serving of Ranch dip can be 18 grams of fat or 95% fat.

SOME FACTS: Bean dips are one of my personal favorites because they are so versatile. I love to use them to replace high-fat dips. They are also tasty, low in fat, and can be used for snack foods as well as sandwiches. A variety of beans can be used in dips and spreads, depending on your personal taste. My favorite happens to be garbanzo bean dip. This is also known as a Mediterranean dish called hummus. If you want a bean dip that is even more convenient, use non-fat refried beans straight from the can to use as a dip or to spread on your sandwiches (in addition to its more common use in burritos and tostadas).

WHAT YOU CAN DO:
· Try the following bean dip recipes.
· Try them as sandwich spreads.

EMWL Bean Dip
2 Onions, raw, chopped
3 cloves Garlic, crushed
1 can Tomatoes (8 oz.)
2 cans Black beans (15 oz.), drained
1 Tbsp. Chili powder
1 Tbsp. Chili con carne seasoning
2 tsp. Cumin
2 tsp. Coriander
¼ tsp. Cayenne

Sauté onions and garlic in nonstick pan with a touch of water, until soft. Add beans, heat through, move to blender and blend to dip consistency. Add spices and continue to blend until thoroughly mixed.
Use with low-fat crackers, chips, or spread onto a burrito or taco to make a bean base for your Mexican treats. You can be creative with this dip. Some people prefer to use fresh cooked beans; others like the speed of using canned. You can add chopped tomato, pepper, more onion, whatever suits your taste. Makes 6 portions. (1 portion = 225.7 calories, 1.4 grams fat, 24% protein, 71% carbohydrates, 5% fat)

Black Bean Dip
1 can Black beans (15 oz.) plus ½ C liquid from can
¼ C Tomato-based salsa
¼ C Onion, diced
2 cloves Garlic, roughly chopped

Mix all ingredients together and simmer until most of the liquid has evaporated. Puree and set aside. Makes 6 portions. (1 portion = 99.2 calories, 0.4 grams fat, 25% protein, 71% carbohydrates, 3% fat)

Simple Hummus
1 C Garbanzo beans, cooked
2-3 Tbsp. Lemon juice
1 Tbsp. Onion, minced
1 clove Garlic, crushed
1 tsp. Cumin
Low-sodium soy sauce or salt, to taste
Pepper to taste
Water

Cook the dry garbanzo beans per package directions. (Also, see bean cooking chart on page 308.) You may use precooked canned beans instead, if you wish. Mash beans and mix ingredients together with enough water to keep a thick moist dip consistency. Makes 8 portions. (1 portion = 93.5 calories, 1.3 grams fat, 22% protein, 67% carbohydrates, 12% fat)

© shintani, the Eat More, Weigh Less® Cookbook. For more info, go to www.webhealthforyou.com.

No Cholesterol Scramble

Love eggs, but want a healthier, lower fat, lower cholesterol diet? Try this egg breakfast.

Zap it! Save 430 mg. Cholesterol!
Tip # 16 – Cholesterol-Free Scramble

Would You Believe: Two egg yolks contain more cholesterol than an 8 oz steak!

Some Facts: Two egg yolks contain 430 mg. of cholesterol, whereas four 3½-ounce beefsteaks contain only 364 mg. of cholesterol. That’s why I suggest that you find a substitute for eggs for breakfast.
Tofu provides us with a simple, no-cholesterol breakfast food that can resemble scrambled eggs. Tofu has 0 cholesterol, and a serving of this scramble is 2 grams of fat versus 5 grams for a large egg (see Tip #55). If you use egg whites, there’s no cholesterol and no fat. However, egg whites have the same potential problems associated with any animal protein.

What You Can Do: Try the scrambled egg substitute recipe below, then add your own variations.

Scrambled Tofu
1 block Tofu, firm
¼ C Onions, minced
2 tsp. Vegetarian chicken flavor seasoning
½ tsp. Tumeric
¼ tsp. Sea salt
¼ tsp. Onion powder
¼ tsp. Garlic powder
Canola oil cooking spray

Lightly spray a large nonstick skillet with spray canola oil. Sauté onions, adding a slight amount of water if they start to stick. As the onions cook, add seasonings and mix. Break up tofu into scrambled-egg consistency and add to the mixture. Cook until the mixture is thoroughly heated and resembles scrambled eggs. Serve with whole grain toast or pancakes. Makes 5 portions. (1 portion = 47.4 calories, 2.0 grams fat, 40% protein, 25% carbohydrates, 35% fat).

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