You’re invited to a cookout and you’re in charge of bringing the dip, in which a glob of calories, fat, and other bad stuff could lurk. Coupled with the fatty chips and other snacks, you’re talking a nutritional nightmare.

But you can make low-fat, vegetable-based dips that are quick, easy and flavorful with ingredients you usually have right in your kitchen.

Not only are homemade dips fresher tasting, they can offer disease-fighting, heart-healthy phytochemicals. What’s more, the marketplace is more sophisticated these days with the international influences of Latin America, the Middle East and Asia. Now, we have an array of appetizers to offer guests—from hummus and baba ghanoush to tapas and dim sum.

Healthy, versatile treats

There’s no reason these days not to make dinner out of these healthy little snacks, especially when it’s hot outside and people tend to prefer lighter food. Nothing beats a casual gathering of friends over cocktails and appetizers on a balmy summer’s eve.

A traditional cool dip will cool them off. With a salsa dip, which can be served with a variety of foods for dipping–bite-sized pieces of grilled chicken, carrot sticks or pita triangles, and a large, colorful fruit platter, no one will go home hungry for dinner.

Of course, it’s much easier to stop by the grocery and buy commercial dips, but you’ll find that most of them are high in fat, calories and sodium. What’s more, they simply won’t have the antioxidant prowess of herbs and spices that you can add to your own dips created in the comfort of your kitchen.

Serving these dips with cut-up veggies and whole-grain crackers offers your friends at the cookout with appetizers that are healthful, colorful and tasty.

A phytochemical high

Generally speaking, chickpeas, spinach and tomatoes make rich but healthful bases for party dips. Each is high in phytochemicals. Spinach, for example, is rich in several of these natural substances, including lutein and zeaxanthin, which health experts believe protect against age-related macular degeneration, the leading cause of blindness in people over 65.

Tomatoes are a rich source of lycopene, which is linked to reduced prostate cancer risk and is now being studied for its potential to protect against other cancers.

Chickpeas, otherwise known as garbanzo beans, make a creamy base for dips, rich in protein, fiber, vitamin B6 and many important minerals. They contain a group of phytochemicals, called isoflavones, that may help prevent hormone-related cancers.

Many healthful dips contain garlic, which is rich in the heart-healthy phytochemical organosulfides.

The adults at the cookout will thank you – and so will the kids. We all know that children crave dips, so why not take this chance to get them to eat something healthy, like one of your cool dips.

Wholesome substitutes

Meanwhile, salsa is another avenue where you can’t go wrong. In recent years, Americans have been using it as a condiment almost any place they would put ketchup: on burgers, baked potatoes, eggs and other foods. Salsas are wholesome substitutes for the cheese, cream or butter-based sauces served with meats. 

Fruit juices and purees are good bases for salsas and retain their body and texture without sacrificing flavor. Examples of popular salsa recipes include black beans, sweet red pepper and hot chili pepper with orange and avocado; peach, cucumber and lime; mango and avocado with cilantro; and pineapple, corn and mango.

These healthy alternatives not only add to the nutritious value of your dinner, they also eliminate unnecessary calories and saturated fat. What’s more, beans add substance and health to any salsa, being low in fat and high in fiber. You can make a batch of uncooked salsa in 15 minutes and keep it refrigerated for up to a week.

Start experimenting with the traditional salsa recipe by adding roasted peppers seasoned with aromatic herbs to the ingredients, along with generous helpings of chopped vegetables and fruits.

In larger portions, the various vegetables and fruits in salsa can supply a wide range of disease-fighting antioxidants, such as lycopene in tomatoes, and potassium. The main nutritional advantages of homemade salsa come from the freshness of the ingredients and the lower sodium. Most commercial salsa contains from 90 to 270 milligrams of sodium in just two tablespoons.

Humming with hummus

And here’s a tasty tip: try hummus as a dip. The puree of chickpeas and other ingredients common in the Middle East for centuries is getting hotter in popularity on American shores - and forecasters predict the heat won't cool off anytime soon.

In the grocery, you'll often find hummus – pronounced “hum-us” – spiced spiced with roasted garlic and red peppers, scallions and dill, and garnished with parsley, pine nuts, tomatoes, cucumbers, onions, mushrooms and other vegetables.

Traditionally, people have used it with flat pita bread, crackers and veggies, but more folks are dipping their tortilla chips and other snacks in hummus, or using it as a sandwich spread and substitute for sour cream on baked potatoes.

But watch out: a half-cup might contain from 200 to 700 calories and 10 to 60 grams of fat, largely because of the tahini, which is added to the mashed beans for flavor. In other words, moderation, moderation, moderation.

Try these recipes for tasty and healthy dips, salsas and hummus.

Comments on this article? Send them to MyComments.

Nubella News, a division of Marketing Technology Solutions, Inc., offers content intended for informational purposes only. It is not a substitute for medical advice, diagnosis, or treatment. We encourage our readers to seek prompt medical care for health issues and consult their physicians before starting a new diet, fitness regimen, or medical treatment.