Contributed by Angela Cleveland

Fruit dips are a wonderful way to enjoy fresh fruit. There aren’t many people who can resist a bowl of freshly cut fruit served along side a creamy dip. Fruit dips are also a wonderful and tasty way to get extra calcium and other vitamins found in the yogurt or soy products that we use to make the dips.

Fruit dips can be made a variety of different ways. Traditionally, they have a creamy base, such as yogurt, sour cream, or cream cheese. To avoid the extra calories that find their way into many fruit dips, the recipes below use non-fat yogurt, soy yogurt, or tofu.

In addition to the creamy base of fruit dips, spices are usually added. These include cinnamon, nutmeg, and ginger. Do not be too generous with the spices though – they can be very overpowering. A fruit dip should help to bring out the natural flavours of the fruit, rather than masking them.

Finally, a sweet ingredient(s) will ensure a delicious treat. The sweetness can be achieved through the addition of fruit (such as apples), honey, or sugar. To avoid unnecessary calories, try to use minimal amounts of sugar or use fruit or jam as a natural sweetener.

Most importantly, be creative. Use the basics (creaminess, spiciness, and sweetness) to create your own fruit dip masterpieces.

Tofu Fruit spread
(Recipe adapted from “Fat Free” at www.fatfree.com/)

2 Apples, peeled, cored, and chopped
2 Bananas, peeled and sliced
8 oz. soft Tofu, drained and crumbled
˝ tsp ground Cinnamon
1 whole Clove
1/8 tsp grated Nutmeg

Combine all ingredients in a blender or food processor. Blend until smooth. Chill. Use as a fruit dip or spread on bagel, toast, English muffin, etc.

Fresh Fruit Dip
(Recipe adapted from “Vanilla’s Recipe Box” at http://marymae.tripod.com)

1 8-oz carton plain low fat Yogurt or Soy Yogurt
Ľ C unsweetened Applesauce
1 Tbs powdered Sugar
˝ tsp Vanilla
1/8 tsp ground Cinnamon, ground Nutmeg, OR ground Ginger
3 cups assorted sliced fresh Fruit

In a small bowl stir together yogurt, applesauce, powdered sugar, vanilla, and cinnamon, nutmeg, or ginger. To serve, spear fruit with toothpicks, then dip into yogurt mixture. Makes 1 Ľ C.

Dips For Fruit
(Recipes adapted from “Recipe Source” at www.recipesource.com)

Mix the following ingredients to make delicious fruit dips:

Pina Colada Dip: ˝ C nonfat plain Yogurt or Soy Yogurt;
1/3 C Pineapple (crushed) - drained; 2 Tbs flaked Coconut;
1 Tsp Sugar

Apricot Cream Dip: ˝ C nonfat Yogurt or Soy Yogurt; 1/3 C Apricot jam; 1/8 tsp Almond extract

Honey Almond Dip: 2/3 C nonfat plain Yogurt or Soy Yogurt; 3 Tbs Almonds, slivered and toasted, finely chopped; 2 ˝ Tbs Honey

Strawberry Cream Dip: ˝ C nonfat Yogurt or Soy Yogurt; 1/4 C Strawberry jam

Ingredients

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Instructions

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