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Healthy summertime fruit and veggie dips

California Dip

Whatever your age, summer is a great time to practice healthy habits, like enjoying outdoor activities – and eating lots of in-season fresh produce. 

If you or your family need a little encouragement to eat healthy fruits and veggies, try serving them with these dips that are both healthy and tasty.

Low-Fat California Dip

  • 2 cups fat-free cottage cheese
  • 1 tablespoon lemon juice
  • ¼ cup skim milk
  • 1 envelope onion soup mix

In a blender, mix all ingredients. Chill overnight and serve with assorted raw vegetables: carrot, celery or cucumber sticks; cherry tomatoes; sliced zucchini; broccoli or cauliflower florets.

Nutrition information: 10 calories per 2 tablespoon serving

Creamy Fruit Dip

  • 8 ounce can crushed pineapple in its own juices
  • 3 ½ ounce package instant vanilla pudding mix, sugar free
  • ¾ cup skim milk
  • ½ cup nonfat yogurt

With a hand mixer, blend all ingredients thoroughly in a large bowl. Refrigerate several hours to blend flavors. Serve with fresh fruit: sliced apples, pears, peaches or bananas; and whole strawberries.

Nutrition information: 20 calories per 2 tablespoon serving

Veggie Ranch Dip

  • 24-ounces (1 large container) low-fat cottage cheese
  • 2 tablespoons Hidden Valley Original Dry Seasoning Mix (low-fat variety)
  • 3 tablespoons low-fat milk or lemon juice

In a blender, mix until smooth. Refrigerate overnight. Serve with assorted raw vegetables or as a topping for baked potatoes.

Nutrition information: 20 calories per 2 tablespoon serving

About Sheryll Clarke

Sheryll Clarke is a Ascension Medical Group registered dietitian who specializes in helping kids and adults control their weight and manage health conditions through healthy food choices. When she's not enjoying the great outdoors, she loves collecting healthy recipes. She received her master’s degree in Foods and Nutrition from Kansas State University.