Two Healthy Dips for Get-Togethers

From http://www.womensrunning.com/

Lady Orange Pumpkin Dip
Serves six

•¾ cup_canned pumpkin
•½ cup 1/3-less-fat cream cheese
•¼ cup packed brown sugar
•2 tsp. real maple syrup
•½ tsp. ground cinnamon
Pour all ingredients into a blender and mix until smooth. Serve dip with sliced apples or salted pretzels.

Nutritional info per serving:
97 calories, 4 g fat, 14 g carbohydrates, 2 g protein, 65 mg sodium

THE NUTRITIONIST'S TAKE
"Pumpkin offers a good source of complex carbohydrates and a whopping dose of vitamin A," says Traub.


"Healthified" Spinach Dip
Serves eight

•1 packet of dry vegetable soup mix (Megan uses Knorr)
•10 oz. frozen spinach, thawed and squeezed dry
•8 oz. water chestnuts, chopped
•8 oz. light sour cream
•8 oz. 2 percent fat Greek yogurt
•8 oz. non fat Greek yogurt
Mix ingredients in a bowl until well combined. Refrigerate for two hours before serving. Enjoy with fresh vegetables, crackers or whole-wheat pita chips.

Nutritional info per serving:
97 calories, 4 g fat, 60 g carbohydrates, 9 g protein, 67 mg sodium

THE NUTRITIONIST'S TAKE
Michelle Traub, RD, says, "This dip provides vitamin A, calcium and vitamin D, nutrients that many women often miss. When enjoyed with fresh vegetables like celery or baby carrots, it also offers filling fiber."