2 healthy dip recipes from Asia and Italy

For a delicious and healthy dip, look abroad! These recipes for Asian peanut dip and Italian white bean spread will delight your taste buds without tarnishing your diet. Check them out:

Tofu stretches the peanut butter in this spicy dip, reducing calories and giving it a velvety consistency. Serve with crudités or as a spread for grown-up peanut butter sandwiches made with whole wheat bread, grated carrots, sliced cucumbers and lettuce. The dip is adaptable; it also can be used as a dressing for an Asian noodle salad.

Preparation time: 10 minutes
Cooking tim:e 0 minutes
Serves: 8

Ingredients:

• 125 ml (1/2 c)  natural-style peanut butter
• 75 g (1/3 c) low-fat, firm silken tofu
• 45 g (3 tbsp) firmly packed light brown sugar
• 30 ml (2 tbsp) reduced-sodium soy sauce
• 30 ml (2 tbsp) lime juice
• 2 to 3 ml (1/2 to 3/4 tsp) crushed red pepper
• 2 garlic cloves, crushed

Method:

1. Place all of the ingredients in a food processor and process until smooth and creamy, stopping once or twice to scrape down sides of the bowl.
2. One serving is 30 millilitres (two tablespoons). The dip will keep, covered, in the refrigerator for up to two days.

Nutritional information per serving:

• 120 Calories
• 5 g Protein
• 10 g Carbohydrates
• 1 g Fibre
• 7 g Total Fat
• 2 g Saturated Fat
• 0 mg Cholesterol
• 216 mg Sodium

A snap to make and wonderfully flavourful, this could be the perfect spread, especially if you're watching your weight, your blood sugar or simply cutting back on saturated fats.

Preparation time: 10 minutes
Cooking time: 0 minutes
Serves: 12

Ingredients:

• 1 can (19 or 15 ounces/540 or 398 milliliters) cannellini beans, drained and rinsed
• 30 ml (2 tbsp) extra-virgin olive oil
•  30 ml (2 tbsp) lemon juice
• 1 garlic clove, minced
• Pinch of cayenne pepper
• Pinch of salt
• Freshly ground pepper
• 6 ml (1 1/2 tsp) chopped fresh rosemary

Method:

1. Combine cannellini beans, olive oil, lemon juice, garlic, cayenne pepper, salt and ground pepper to taste in a food processor. Pulse into a chunky purée.
2. Transfer to a medium bowl and stir in rosemary. One serving is 30 millilitres (two tablespoons).

Nutritional information per serving:

• 55 Calories
• 2 g Protein
• 6 g Carbohydrates
• 2 g Fibre
• 3 g Total Fat
• 0 g Saturated Fat
• 0 mg Cholesterol
• 66 mg Sodium

There you have it -- two delicious dips that won't hurt your diet. Enjoy your snack!