Dip It


This week’s addition of the ELMM recipe blog features one of our personal favorite snacking staples- DIP! A combination of flavorful ingredients all delivered in one satisfying bite. You probably have your favorite, and you might be surprised when we tell you there is likely not much tweaking that is needed to your dip. It’s what you “dip in your dip” that matters.

A typical dip dish has a base of fat, whether it’s sour cream, cream cheese, or mayonnaise. Although these ingredients do carry a calorie load, they easily align with the ELMM’s nutritional guidelines of maintaining a higher fat and protein diet. Good news there!

So what about what you “dip in your dip”. You guessed it, this is the part of your beloved snacking habit that needs an overhaul because chances are, you are not sticking to one serving size of chips or crackers. And we don’t blame you. After all, you want to enjoy that scrumptious dip! BUT, the carbohydrate content of those chips and crackers can really add up. What to do?

Swap them out!

Now, don’t be afraid here. We know you still want that crunchy sensation. We’ve got you covered. Here are some wonderful alternatives to “dip in your dip” that have a much lower carbohydrate load:

  1. Carrots
  2. Celery
  3. Cucumbers
  4. Squash
  5. Zucchini

photo credit: wuestenigel fresh cucumbers / Gurken

We could go on and list a ton of other raw vegetables, but we’ll be honest and say the list above is most reminiscent of the crunch of a chip or cracker.

If you’ve stuck with us this far, you are in for a treat! Your prize? A great new dip recipe for you to try with your new dippers. Introducing Avocado Feta Dip, adapted from Gather for Bread. Recipe yields 1½-2 cups.

photo credit: grongar Feta


2 plum Roma tomatoes, diced

¼ cup onion, diced

1 bunch fresh curly parsley, chopped very fine

1 clove garlic, minced

½ teaspoon oregano

1 tablespoon olive oil

2 tablespoons red wine vinegar

4 ounces plain crumbled feta cheese

Salt and pepper, to taste

2 avocados, chopped into chunks


  1. In a bowl, combine all ingredients except for the avocado. Stir to combine.
  2. Add the avocado, gently folding it in to the mixture.
  3. Chill in the refrigerator prior to serving.

You can add this recipe to your MyFitnessPal account by searching for ELMM- Avocado Dip. Nutritional information is based on 1/3 cup serving of dip with 1/2 cup vegetable dippers.

Happy dipping!


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