National Chips and Dip Day!

Who says chips and dip can't be a healthy snack for the whole family? These recipes for homemade guacamole, hummus, salsa and homemade tortilla chips cut out extra fat and salt found in store bought options. Swap out chips for carrot, bell pepper and celery sticks to add extra veggies to your day.

 

Photo from Cooking Matters

Hummus

Total Time: 10 minutes

Serves: 10, 1/4 cup per serving

 

Ingredients:

• 1 clove garlic*
• 1 large lemon*
• 1 (15½-ounce) can garbanzo beans*
• ½ cup warm water
• 2 Tablespoons low-fat plain yogurt
• 2 Tablespoons olive oil
• 1 teaspoon salt
• ¼ teaspoon ground black pepper

*WIC approved items

 

Directions:

1. Peel and chop garlic. If using fresh red pepper, rinse, remove core and seeds, and mince now. Or, mince jarred roasted peppers.
2. Rinse lemon and cut in half. In a small bowl, squeeze juice. Discard seeds.
3. In a colander, drain and rinse beans.
4. Add garlic, lemon juice, beans, and remaining ingredients to blender. If using optional spices, add now. Blend until creamy and well mixed.
5. If using, top hummus with minced red pepper.

Photo by Cooking Matters

Guacamole

Total Time: 15 minutes

Serves: 8, 1/4 cup per serving

 

Ingredients:

• ¼ red onion*
• 1 medium clove garlic*
• 2 plum tomatoes*
• 1 medium lime*
• 2 medium, ripe avocados*
• ¼ teaspoon salt
• 1/2 teaspoon ground cumin (optional)
• 1/4 cup fresh cilantro leaves (optional)*

*WIC approved items

 

Directions:

1. Peel onion and garlic clove. Rinse tomatoes.
2.  If using, rinse cilantro. Pluck leaves from stems. Tear into small pieces.
3.  Mince onion and garlic. Dice tomatoes into ¼-inch pieces.
4.  Rinse lime and cut in half. In a medium bowl, squeeze juice from each half. Discard seeds.
5.  Cut avocados in half. Remove pits. Using a large spoon, scoop out flesh and add to bowl with juice.
6.  Add salt to avocado. If using cumin, add now. Mash well with a fork.
7.  Add onion, garlic, and tomatoes to avocado mixture. If using cilantro, add now. Stir well.

Photo from Cooking Matters

 

Homemade Tortilla Chips

Total Time: 20 minutes

Serves: 12, 4 chips per serving

 

Ingredients:

• 8 (6-inch) corn or whole wheat tortillas*
• Non-stick cooking spray

*WIC approved items

  

 Directions:

1. Preheat oven to 375°F.
2. Cut each corn tortilla into six triangles.
3. Coat a baking sheet with nonstick cooking spray.
4. Place tortilla slices on baking sheet. Lightly spray the chips with nonstick cooking spray to prevent burning.
5. Bake until golden brown and crispy, about 8-10 minutes.