Low Sodium Spinach Artichoke Dip

Delicious, relatively healthy, easy and impressive dip for the holidays!  I modified for a bit less salt and to reduce the fat.  Yet another thing that I like and Ed doesn't.  I served with Tositoes Natural chips because they are more like the fresh tortilla chips you get in a good Mexican restaurant.

INGREDIENTS

1 10-ounce box frozen cut or chopped spinach, thawed

1 12-ounce jar artichoke hearts, drained and roughly chopped
1/2 cup whipped low-fat cream cheese
3/4 cup no-fat sour cream
1 cup grated reduced fat Cheddar cheese
1/4 teaspoon black pepper

DIRECTIONS
Heat oven to 400° F.

Squeeze the spinach between paper towels to remove excess moisture.
In a medium bowl, combine the spinach, artichokes, cream cheese, sour cream, and Cheddar
Season with the pepper.
Scrape the mixture into a small oven-safe baking dish. Bake until lightly golden and heated through, about 15 minutes
Serve warm

NUTRIENTS
haven't figured out yet

Adapted from:  Real Simple

Low Sodium Bruchetta

I had a girls night over the weekend and I brought bruchetta (made the low sodium way because, well, it is now my habit).  Instead of messing with cutting and toasting bread, etc, I bought bagel chips (again, this was for a crowd not on a low sodium diet).  Anyways, below is the recipe for the bruchetta topping I made.  Using a food processor makes the prep wicked easy!

INGREDIANTS
6 roma (plum) tomatoes
1/2 cup sundried tomatoes (in oil)
1/4 cup fresh basil
3 cloves garlic (or 3teas minced garlic)
1/4 cup olive oil
2T balsamic vinegar
1/4 teas ground black pepper

DIRECTIONS
Cut tomatoes into quarters and place into food processor, add the remainder of the ingrediants.  Pulse until desired texture (about the look of salsa).  Serve over toasted baguette slices, bagel chips, etc.

NUTRIENTS (topping only, not including bread/bagel chip/etc)
Number Servings: 16

Calories: 44
Protein: 0.45g
Fat: 3.9g
Carbohydrates: 2.3g
Fiber: .5g
Potassium: 116mg
Sodium: 11mg
Cholesterol: 0mg

Low Sodium French Onion Chip Dip

Ok, I realize the chips you will be dipping won't be low sodium (unless you buy the lightly salted kind, but still... not really low sodium), but, sometimes you just have to cheat.

INGREDIANTS

8 oz low fat sour cream
1 T onion flakes
1/2 teas minced garlic
1 teas worchestershire sauce
1 teas onion powder
1 teas garlic powder

DIRECTIONS

Mix all ingrediants together in a small bowl.  Let sit at least 3 hours before serving (overnight is best to get all the flavors blended together).

NUTRITION

Serving Size: 1 tablespoon

Calories: 29

Protein: 1.07g

Fat: 2g

Carbohydrates: 1.7g

Fiber: .08g

Potassium: 43mg

Sodium: 10mg

Cholesterol: 5mg

Low Sodium Vegetable Dip

My mom has been making this as long as I can remember.  I made just a few changes to lower the sodium.  Don't be afraid of the hot sauce, it is not a spicy dip at all.

INGREDIENTS
1 cup low fat sour cream
1/3 cup light miracle whip (unlike mayonnaise, miracle whip doesn't have dairy and so has lower potassium)
1 T onion flakes
1 T parsley
1 teas dill weed
1/4 teas garlic powder
2 to 3 drops tobasco sauce ( McIlhenny's has the least amount of sodium)
1/2 teas onion powder
1/2 teas celery seed

DIRECTIONS
In a small bowl, mix together all of the ingrediants.  Let set at least 3 hours before serving, overnight is best (to give plenty of time for all the flavors to meld together).

NUTRIENTS:
Number of servings: 16


Calories: 35
Protein: 0.6g
Fat: 3g
Carbohydrates: 1.8g
Fiber: .09g
Potassium: 33mg
Sodium: 51mg
Cholesterol: 7mg