Delicious Dips!

Peanut Butter Syrup

75 Calories 1/3 Cup

•  3/4 Tablespoon Peanut butter
• 1 Serving Sugar Free Smuckers Breakfast Syrup

1. Microwave the two ingredients together until bubbling.
2. Mix well
3. Allow to cool for 1 minute for thickness

FRUIT DIP!

Calories 15 a tbsp. 1.3g Protein.

INGREDIENTS:

• 1 cup plain chobani yogurt
• 1/2 Packet sugar free/fat free vanilla pudding mix
• 1 packet splenda or truvia
• 1/8 tsp Vanilla Extract

Low Fat Guacamole

24 Calories for 1/4 cup 3.6 carbohydrates 2g protein

Ingredients

    * 10 oz Frozen Peas
    * 1 tbsp Avocado
    * 1/2 cup Cilantro
    * 1/2 slice of Tomato
    * 1/3 cup Onions
    * 1 tsp Lime Juice

Directions

Prep Time: 10 minutes
Cook Time: 8 minutes
Ingredients:

* 10-ounce pack of frozen peas
* 1/2 small ripe avocado
* 1/2 cup cilantro, stems removed
* 1/2 ripe tomato, de-seeded and chopped
* 1/3 cup chopped onion (optional)
* Squeeze of fresh lime juice

Preparation:
Cook peas according to package instructions. Empty into a colander, drain and rinse with cold water. Place peas, avocado and cilantro in a blender and blend to desired consistency. Spoon into a bowl with chopped tomato and onion. Add a squeeze of lime juice, stir and serve.

Chickpea Dip

In a food processor, pulse together 1 cup cooked chickpeas with salt, pepper, and 2 tablespoons olive oil until roughly combined. Pulse in 3 tablespoons fresh cilantro and serve with crackers. Makes 4 servings (131 calories each, not including crackers).

Savory Yogurt Dip

Season 1/4 cup low-fat yogurt with salt, pepper, 1/2 teaspoon lemon juice, 1 tablespoon chopped fresh herbs (dill, basil, cilantro), or a few pinches of dried oregano, and 1/4 teaspoon lemon zest. Serve with raw vegetables. Makes one serving (40 calories, not including veggies).

Fiesta Bean Dip

1/2 Cup 110 calories and 10 grams protein.

Ingredients

• 1 16-ounce can nonfat re-fried beans, preferably spicy
• 1 15-ounce can no-salt-added pinto beans, rinsed
• 1/2 cup prepared salsa
• 2/3 cup shredded sharp Cheddar cheese, divided
• 4 scallions, sliced

Preparation

1. Position rack in upper third of oven; preheat broiler.
2. Combine refried beans, pinto beans, salsa and 1/3 cup cheese in a saucepan. Cook over medium heat, stirring, until the mixture is hot and the cheese is melted, 6 to 8 minutes. Spoon the bean mixture into a 2-quart baking dish and sprinkle with the remaining 1/3 cup cheese and scallions. Broil until the cheese is lightly browned, about 2 minutes.

Perfect Petite Potato Puff

For two tablespoons

Calories 46, Total Fat 2, Total Carbs 4, Fiber 1, Protein 1

Ingredients

• 3/4 Cup Plain Greek Yogurt
• 4 Egg Yokes
• .25 Potassium Salt
• 1 Pickle Spear Cut into pieces
• 1 tsp Pickle juice
• 1 tbsp Paprika
• 1/2 Large Red Bell Pepper cut into pieces
• 1/2 Red Onion Chopped
• 1 tbsp Yellow Mustard
• 1tbsp Garlic Powder
• 1 tsp Onion Powder

Four Square Salad Sauce!

40 Calories

1/2 Tbsp Kraft Fat Free French

1 Tbsp Kraft Fat Free Italian Caesar

1 Tbsp Kraft Fat Free Raspberry Vinaigrette

1/2 Tbsp Kraft Fat Free Ranch

45 calories per cup

• 2 cups diced pineapple, drained
• 1 teaspoon minced jalapeno (about 1/4 pepper-add to 1/2 pepper if more heat is desired)
• 3/4 cup diced red bell pepper
• 1/4 cup finely chopped red onion
• 4 teaspoons freshly squeezed line
• pinch potassium salt
• 2 tablespoons roughly chopped fresh parsley
• 1 cup tomato diced

Autumn Caramel  Apples

45 Calories 0g Fat 1g Protein 9g Carbs (2 Tbsp)

Ingredients:

• 1/2 Cup Sugar
• 1/2 Cup Cooking Stevia
• 1/2 Cup Water
• 1 Tablespoon Light Butter
• 3/4 Cup Non Fat Evaporated Milk
• 1 Teaspoon Molasses
• 1/2 Teaspoon Vanilla Extract

Direcations:

1. Combine Sugar and water in a small, heavy-bottomed pot
2. Bring to a boil over medium high heat
3. stir occasionally
4. Cook without stirring, until the syrup turns amber about 15 minutes. (DON’T BURN :)
5. Remove from heat and cool for about 2 minutes
6. Use a wooden spoon to stir in the butter
7. gradually stir in milk
8. return to the heat and cook stirring until the caramel has dissolved about 1 minutes
9. Stir in Molasses and Vanilla