Weight Loss: Turn fatty cream-based dips into low-fat treats

Fresh fruits and veggies were the original hand-to-mouth snacks, but that was B.C., that is, Before Chips. Chips, made from virtuous potatoes and corn, have become the snack choice for many munchers, despite a reputation for high-salt, high-fat content and low nutritional value.

The snack chip industry supplies supermarkets with lots of the fat-laden varieties, but we're now finding more and more low-salt, low-fat and fat-free chips also available. This is good news for those of us who don't want to give up our chips or the tasty-gooey dips we enjoy scooping up with them.

The Real Scoop

Chips, which typically contain 8 to 11 grams of fat for a one-ounce serving, have their calories and fat doubled by dunking them into traditional sour cream-based dips. For a two tablespoon serving of traditional dip, you can expect anywhere from five-12 grams of fat, and 60-140 calories.

Thanks to the new food labels, serving size on dips has become standardized, making comparisons between various products much easier. The standard serving size is two tablespoons-a fairly small amount of food which barely tops a handful of chips. If you're a scooper, rather than a gentle dipper, you can rack up a tablespoon or two with munching just a few chips. So if you're not one to stop at the two tablespoon serving, you'll need to multiply the fat grams to accurately figure your intake.

In general, the cream-based dips are the fattiest and thus the highest in calories. Watch for label words like sour cream, ranch, cream dip and avocado, which may indicate high fat. Also, don't be misled by dips with veggie labels; we found one brand of sun-dried tomato veggie dip that contained a whopping 14 grams of fat (22% of your Recommended Daily Value) and 140 calories for just two tablespoons.

If you're concerned about sodium, be aware that most commercial dips, spreads and dressings are fairly high in sodium, ranging from 120 to as much as 650 milligrams for just two tablespoons.

Healthier Dunking

There are some healthier alternatives to traditional cream dips. From south of the border come salsas: nutritious, all vegetable based mixtures that range in taste from pleasantly fresh and mild to four-alarm hot. Checking salsa labels, you'll find they all contain zero fat and only 10 calories per two tablespoons. Tomatoes, peppers and other vegetable ingredients provide valuable vitamins and minerals rather than empty calories.

However, steer clear of some of the new salsas with added cheese (salsa con queso). The processed cheese food on average adds two to three grams of fat to the original vegetable-based dip and sodium levels are also higher.

From the Middle East, interesting bean spreads, like hummus, offer another alternative. Made from sesame tahini (sesame seed butter) and garbanzo beans, its creamy texture and mild taste make a tasty spread for pita bread. Though not fat-free, the bean-based dips and spreads are lower in saturated fat than sour cream dips because their fats and oils (olive oil or tahini) are vegetable-based. Made commercially from pinto beans, they're more substantial and filling than most salsas. Fat and sodium content can vary widely, so check the label.

Dabbling in Dips

Of course, if you can spare the time, the freshest, tastiest dips can originate in your own kitchen. Not only can you control the nutritional value of these dips, but you'll also avoid the chemical preservatives and additives found in many commercial dips.

Check you cookbooks for home-made dip recipes or for ideas to create your own concoctions. Lots of bean dips and spreads are a whiz to prepare. Just combine some cooked or canned beans (kidney, pinto, garbanzo, black or white) along with spices (cumin, marjoram, coriander, curry or chili powder) and garlic or chili peppers in a blender or food processor and you get a creamy, nutritious spread for crackers or a dip for veggies or chips.

Homemade salsas can make good use of summer's bounty of tomatoes. Chop them, finely or chunky, and mix with garlic, onions, jalapeno or habanero peppers, and some fresh lemon juice or red wine vinegar. For added nutrition and a different flavor, toss in some black beans or corn with your salsa. Be creative and let your imagination challenge your taste buds.

Of course, there's no need to throw away your favorite cream-based recipes. They'll taste just as good if you use fat-free sour cream or, better yet, substitute some home-made yogurt cheese for the sour cream or cream cheese. Yogurt cheese is yogurt with the whey (liquid part) drained, leaving a thickened, creamy casein (protein).

To make yogurt cheese, buy a 16-ounce or larger container of plain low-fat or fat-free yogurt (for fruit dips, try vanilla or lemon flavored yogurt). Line a colander or strainer with fine cheese cloth, a paper towel or a coffee filter. Stir the yogurt and spoon it into the lined colander. Place the colander above a bowl or pot to catch the liquid whey. Allow to drain in the refrigerator a few hours or overnight (the longer it drains, the thicker the yogurt cheese). Use it as a bread spread, a chip dip, or sweeten it for a fruit dip. Better yet, scoop it up with your favorite fresh veggies!