Dunkin’ Veggies and Dips

Dipping makes veggies fun—try these tasty dips for dinner, a snack, or a party!

Low-fat blue cheese dip:
¼ C reduced-fat blue cheese crumbles
¼ C fat-free sour cream
2 Tbsp light mayonnaise

Honey mustard dip:
¼ C honey
2 Tbsp brown mustard
2 Tbsp fat-free evaporated milk
1 Tbsp fresh parsley, rinsed, dried, and chopped (or 1 tsp dried)
1 Tbsp fresh chives, rinsed, dried, and chopped (or 1 tsp dried)

Veggies in a Blanket

Makes 40 individual pieces

1/2 cup hummus
8 whole-wheat flour tortillas
4 carrots, grated
8 lettuce leaves, a couple handfuls of baby spinach leaves, or 1 container sprouts

Spread hummus on tortillas, then add carrots and lettuce, spinach, or sprouts. Roll up each tortilla, secure each with 5 evenly placed toothpicks, and slice into 5 individual rolls per tortilla (one toothpick per roll).

Variation: Add thin sticks of cucumber or sweet red pepper before rolling.

Per serving (4 pieces): 102 calories; 2 g fat; 0.3 g saturated fat; 18% calories from fat; 0 mg cholesterol; 3.8 g protein; 18.6 g carbohydrate; 1.5 g sugar; 3.7 g fiber; 203 mg sodium; 27 mg calcium;
1.2 mg iron;2.1 mg vitamin C; 1424 mcg beta-carotene; 0.4 mg vitamin E
[Recipe from The Survivor’s Handbook, The Cancer Project]