Tomato and Red Pepper Dip

Ingredients:

1 jar (12 oz.) roasted red peppers, rinsed and drained

1 can (15 oz.) white beans, rinsed and drained

1/4 cup tomato paste, preferably reduced sodium

2 garlic cloves, minced

3 Tbsp. lowfat mayonnaise

1 tsp. dry oregano

1 tsp. ground cumin

1/4 tsp. ground chili powder or pinch cayenne pepper

Salt and freshly ground black pepper, to taste

Directions:

Coarsely chop peppers. Place in food processor or blender and puree. Add beans, tomato paste, garlic, mayonnaise, oregano, cumin and chili powder or cayenne. Process to smooth puree. Season to taste with salt and pepper. Let stand one hour before serving. Keeps up to three days, tightly covered and refrigerated. Makes 2 1/4 cups.

Per two tablespoon serving: 32 calories, <1 g. total fat, 6 g. carbohydrate, 1 g. protein, 1 g. dietary fiber, 120 mg sodium.

–From the American Institute for Cancer Research

Grilled Fruit with Strawberry Dip

Ingredients:

8 oz. part-skim ricotta cheese

2 Tbsp. plain, non-fat yogurt

1/4 tsp. dried, ground ginger

8 strawberries, halved

4 peaches, halved or quartered

8 chunks pineapple

4 plums, nectarines, or papayas, halved

1/4 cup balsamic vinegar

2 tsp. granulated sugar

Directions:

In a blender, puree cheese, strawberries, yogurt and ginger together until smooth. Refrigerate the dip for 2 hours before grilling fruit.

When ready to grill fruit, thread pieces of prepared fruit onto eight skewers. Mix together vinegar and sugar. Grill fruit until lightly browned, turning frequently and brushing with vinegar mixture during grilling.

Serve grilled fruit with sauce on side.

Makes 8 servings. Per serving: 102 calories, 2 g. total fat, 18 g. carbohydrate, 4 g. protein, 2 g. dietary fiber, 40 mg. sodium.

–From the American Institute for Cancer Research

Raisin Granola

Ingredients:

Canola oil spray

3 cups old-fashioned rolled oats

1/4 cup whole-wheat flour

1/2 tsp. cinnamon

Pinch of salt

1/2 cup pure maple syrup

1/3 cup canola oil

1 tsp. vanilla extract

1 cup raisins

Directions:

Preheat oven to 300 degrees. Lightly coat a baking sheet with canola oil spray. Set aside.

In a large bowl, combine the oats, flour, cinnamon and salt. In a separate bowl, whisk together the syrup, oil and vanilla extract. Add the liquid mixture to the oat mixture, stirring well until the oats are coated.

Spread the mixture across the baking sheet. Bake for 30 minutes. Remove the tray from the oven and sprinkle the granola with the raisins. Using a large spatula, mix the raisins and granola well, breaking up any large pieces. Return it to the oven and continue baking for an additional 20 minutes. 

Allow the granola to cool completely. Store it in an airtight container in the refrigerator or freeze some for later use.

Makes 10 servings. Per serving: 250 calories, 8 g. total fat (<1 g. saturated fat), 42 g. carbohydrate, 5 g. protein, 4 g. dietary fiber, 35 mg. sodium.

–From the American Institute for Cancer Research