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Avacado Dip and Crackers

The basketball championship series around the corner. Hopefully your bracket choices will do well. As you enjoy the games, why not score big at home with some slam-dunk snack? Don’t get sidelined by unhealthy snacks that don’t provide your body with the beneficial nutrients it needs to feel good.  Use your defensive skills to block high-fat, high-calorie snacks - and create opportunities to try new healthier tasty foods. A great snack will include protein, fiber, whole grains and good-for-you fats. 

You can make some great game-day snacks that will meet this criteria. Vegetables are a notable choice for dipping and are a good source of fiber. Bean dips are the ideal choice for dipping vegetables or whole grain chips, as these dips provide protein and fiber. Fiber may help in lowering cholesterol levels, giving a feeling a fullness and aiding digestion. Look for whole-grain tortilla chips, pita chips or crackers to complement your snack. Avocado is a good for you fat. Avocado contains monounsaturated fats that may lower your risk for heart disease and stroke. Here are two winning combinations for your game-day snacks.  Avocado-Yogurt Dip can be served with pretzels, pita chips or vegetables. Black Bean Dip will meet your protein and fiber needs and is great served with whole-grain tortilla chips. 

Avocado-Yogurt Dip 

Serves 8 
All You Need: 
  • 1 ripe avocado, peeled and pitted 
  • ½ cup nonfat plain yogurt 
  • 1/3 cup packed fresh cilantro leaves 
  • 2 tablespoons chopped onion 
  • 1 tablespoon lime juice 
  • ¼ teaspoon salt 
  • ¼ teaspoon freshly ground pepper 
  • Hot sauce to taste, optional 

All You Do: 
1. Place avocado, yogurt, cilantro, onion, lime juice, salt and pepper in a food processor. Process until smooth. 
2. Season with hot sauce, if desired. 


Per serving; 51 calories; 4 g fat; 1 g saturated fat; 2 g monounsaturated; 0 mg cholesterol; 4 g carbohydrate; 1 g protein; 2 g fiber; 87mg sodium; 171 mg potassium 

Source: Eating Well 

Black Bean Dip 

All You Need: 
  • 1 (15 ounce) can black beans, rinsed 
  • ½ cup prepared mild or hot salsa 
  • 2 tablespoons fresh lime juice 
  • 2 tablespoons chopped fresh cilantro 
  • ¼ teaspoon ground cumin 
  • Salt and pepper, to taste 
All You Do: 
1. Combine black beans, salsa, lime juice, cilantro and cumin in a food processor. 
2. Process until smooth. Season with salt and pepper. 

Per tablespoon 17 calories; 0 g fat; 0 mg cholesterol; 3 g carbohydrate; 1 g protein; 1 g fiber; 53 mg sodium. 

Source: Eating Well 

This information is not intended as medical advice. Please consult a medical professional for individual advice. 

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