Friday recipe: Healthy dips

2292166279_85b3d5eac5Happy New Year!
Ring in 2010 with one of four healthy dip recipes (roasted red pepper, bean, chunky southwest and sweet potato) from the marketing and communications office. Yum!

Roasted Red Pepper dip

by Julie Probst

1 cup mayo or vegan mayonnaise

1/3 cup parmesan cheese, grated

12 oz can/jar of artichoke hearts, unmarinated

1/8 t garlic powder

2 T red onion

1 cup roasted red peppers


Place everything in food processor and process until smooth. Transfer to the baking dish and bake for 30 minutes on 350.

Serve warm, with bread or on a veggie patty or hamburger.

Eat leftovers cold or reheat in the oven. (microwaving will make it separate).

Bean dip

by Barb Dietrich Boose

1 can red kidney beans, rinsed & drained

1/3 cup sun-dried tomatoes in oil (jars typically in produce section)

1-2 T fresh or dried basil to taste

A few tablespoons of water


Drain the sun-dried tomatoes; save the oil. Dump tomatoes and 2T of oil into blender. Briefly process.

Add beans and basil, process until smooth. Add water as needed for thick & pasty consistency. (You can also use jalapeno juice or vegetable broth in place of water.)

Serve with crackers or Melba rounds.

Chunky Southwest dip

by Courtney Tompkins

1 can sweet yellow corn, drained & rinsed

1 can black beans, drained & rinsed

1 can spicy Rotel tomatoes+peppers

Sprinkle of garlic salt/garlic powder + salt & pepper to taste

Handful of diced onions (optional)

Mix together. Eat with tortilla chips.

Sweet Potato dip

by Barb Dietrich Boose

2 large sweet potatoes

2 whole carrots, cleaned & grated

1 envelope Hidden Valley ranch dressing mix

1t garlic powder

1/2t black pepper


Scrub & bake the sweet potatoes until tender when stabbed w/knife.

Cut in 1/2 and let cool.

Mash/mix together grated carrots, ranch packet, garlic powder, pepper and sweet potatoes,

Serve with crackers or Melba rounds.

Have a healthy recipe you want to share? Send them to Recipe Queen Annette at

7 responses to “Friday recipe: Healthy dips

  1. People often think that protein can only be found in meat. But beans like in your bean dip recipe really pack in some major protein grams. Thanks for the great alternative way to serve beans in a delicious way that provides another source of proteins.

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