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Healthy Dippers and Dips

Traditional Dips & Dippers are dangerous for WLS patients because we can out-eat the pouch by grazing on these throughout a social event at which they are available. If you think you will be tempted by Dips & Dippers consider serving or providing one of these tasty WLS friendly alternatives to the traditional high-fat, high-calories offerings.

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Healthy Dippers:
WLS patients should avoid crackers and chips because they are high in fat and carbohydrates. In addition, many patients report they can easily out-eat the pouch with crackers or chips without suffering from dumping. However, chip and cracker consumption is often to blame for weight regain or stalled weight loss. Try these healthy satiating alternatives to traditional dippers:

Toasted Pita Chips:

Preheat oven to 375 degrees. Open pita pockets and cut into 8 wedges each. Place on a baking sheet sprayed with non-stick cooking spray. Lightly spray pita wedges and season with course salt, garlic seasoning or other herbs and spices. Bake until edges turn slightly brown and chips are crispy, about 8 minutes. Remove from baking sheet to a wire rack to cool. Store in an airtight container. These can be made up to a week in advance.

Toasted Tortilla Chips: Using the instructions above replace the pitas with fat-free tortillas.

Toasted Pumpernickel: Using a purchased loaf of cocktail pumpernickel bread (sold near the deli case) follow the directions above replacing the pitas with the pumpernickel slices.

Wasa Crisps: Serve Wasa fiber crispbreads in place of traditional dippers. Low calorie, high fiber they make a tasty platform for many dips and spreads. 2 crisps have only 64 calories, 1.7 grams fat; 2.7 grams protein and deliver 5 grams of much needed fiber. Plus – no cooking required!

Vegetable Crudités:
I know if you’re like me you could exclaim, “I got fat eating vegetable crudités!” Well, it was not the veggies, it was the dips that were fattening. Give that tired veggie plate another try with the dip recipes here, it’s good for you and you won’t gain weight. If you have trouble digesting some veggies like cauliflower or broccoli after WLS try steaming them (separately) for 3 minutes and then chilling – it seems to help the digestibility for some patients and also perks-up the color.

Classic Ranch Dip
Replace the mayonnaise or sour cream with plain non-fat yogurt for a healthy dip – I assure you, not a single dipper will know the difference. Prepared with yogurt you get about 32 calories per 2-tablespoons vs. 140 calories in traditional Ranch Dip.

Ingredients:
1 package Hidden Valley Ranch Dip Seasoning
1 cup non-fat plain yogurt

Directions:
Early in the day combine the dip seasoning with the plain non-fat yogurt. Chill until serving time. Serve as a dip for crudités or healthy dippers (see recipe above)

Layered Bean Dip:
This is a healthy take on a perennial favorite at social gatherings. Served with the healthy dippers above you can enjoy ¼ cup serving for around 100 calories and only 19% fat. Plus you will enjoy the health benefits of vegetable protein from the beans and calcium from the yogurt. Bake this about 30 minutes before serving. The layered dip can be assembled and chilled 1 day prior to serving: set out one hour before baking to bring to room temperature.

Ingredients:
1 (16-ounce) can fat-free refried beans
1 (15-ounce) can black beans, rinsed and drained
½ cup non-fat plain yogurt
1 cup bottled salsa (without added sugar)
1 cup (4 ounces) pre-shredded reduced fat cheddar or Mexican blend cheese
Chopped cilantro or parsley for garnish

Directions:
Preheat the oven to 375 degrees

In a small bowl mix the refried beans and black beans. Spread on the bottom of an 8” baking pan or glass pie plate.

In a small bowl combine yogurt and salsa, spread over beans. (hint- I use the same bowl as I used for the beans, one less dish to wash!)

Top with shredded cheese.

Bake for 20 minutes. Remove from oven and garnish with cilantro or parsley. Serve warm with healthy dippers toasted tortilla chips.