Make us your home page
Instagram

Today’s top headlines delivered to you daily.

(View our Privacy Policy)

EATING well

Dip layers on the nutrition

Snack dips are great at holidays and sports events. Be the health guru of your community with this combo of spinach, yogurt, avocado and tomato. Each ingredient brings its own weight in healthy nutrients to the party.

Spinach is packed with chlorophyll, folate, Vitamin C and beta-carotene, which boosts the immune system. Lutein and zeaxanthine serve as antioxidants to support retinal health and reduce the risk of cataracts.

Yogurt contributes probiotic compounds for improved digestion. Seasoning plain yogurt with cilantro, chili powder and oregano reduces the need for a sweetened yogurt.

Avocados are a great source of essential fatty acids, which help leptin (a hormone in your small intestine) control how much you eat. Healthy fats provide satiety so you aren't looking for food an hour or two after eating a high-carbohydrate meal.

Tomatoes, the base for salsa, have antioxidants that serve as scavengers in the blood to reduce harmful free radicals in addition to reducing tumor cell growth — especially in prostate cancer. Some studies have shown that the lycopene in tomatoes can lower blood pressure.

My friends call this their "Popeye Taco Special Dip" served with raw vegetables or whole-grain chips. It is an easy-to-fix, healthy snack everyone can enjoy.

Betty Wedman-St. Louis is a licensed nutritionist and environmental health specialist in Pinellas County who has written numerous books on health and nutrition. Visit her website at betty-wedman-stlouis.com.

Luscious Layer Dip

4 cups shredded spinach

8 ounces plain low-fat Greek yogurt

1 tablespoon finely minced fresh cilantro

½ to 1 teaspoon hot chili powder

½ teaspoon dried oregano leaves

16 ounces prepared guacamole

8 ounces chunky salsa

3 ¾ cup shredded Cheddar

2 fresh plum tomatoes, diced

2 scallions, minced

10 black olives, pitted and diced

Place spinach in a clear bowl or trifle dish. Stir together yogurt, cilantro, chili powder and oregano. Spoon over spinach. Use spatula to spread guacamole over yogurt layer. Spoon salsa over guacamole. Sprinkle on cheese. Top with tomatoes, scallions and olives. Serve with raw vegetables or whole-grain chips.

Makes 24 (½-cup) servings.

Nutrition information per serving (no chips): 42 calories, 2g protein, 4g carbohydrates, 3g fat, 153mg sodium.

Dip layers on the nutrition 11/27/13 [Last modified: Wednesday, November 27, 2013 5:20pm]
Photo reprints | Article reprints

© 2017 Tampa Bay Times

    

Join the discussion: Click to view comments, add yours

Loading...
  1. Hernando Sheriff's Office identifies bank robber killed after chase, places 7 deputies on administrative leave

    Crime

    Authorities have identified a bank robbery suspect fatally shot by Hernando County sheriff's deputies after a wild chase Friday in which the fleeing suspect rammed several patrol cars in Brooksville.

    Scott Michael Chamberlain, 44, died after a deputy-involved shooting Friday. The Hernando County Sheriff's Office said that Chamberlaine attempted to rob a bank before taking deputies on a pursuit. (Florida Department of Corrections)
  2. No. 12 FSU, freshman QB James Blackman struggle in 27-21 loss to N.C. State

    College

    TALLAHASSEE — Whatever was left of No. 12 Florida State's College Football Playoff hopes suffered a massive, likely fatal, blow Saturday at Doak Campbell Stadium.

    Florida State Seminoles wide receiver Nyqwan Murray (8) carries during the first quarter of the Florida State Seminoles game against the North Carolina State Wolfpack on September 23, 2017, at Doak Campbell Stadium in Tallahassee, Fla.  At the half, North Carolina State Wolfpack 17, Florida State Seminoles 10.
  3. Trump tells Warriors star Stephen Curry that White House visit is off

    Nba

    SOMERSET, N.J. — Stephen Curry and President Donald Trump agree on one thing: The Golden State star is not going to the White House anytime soon.

    Golden State Warriors' Stephen Curry poses for photos during NBA basketball team media day Friday, Sept. 22, 2017, in Oakland, Calif. [Associated Press]
  4. For starters: Rays at Orioles, facing another old friend in Jeremy Hellickson

    Blogs

    UPDATE, 3:29: Here is the Rays lineup, with Duda at 1B and Morrison the DH:

  5. Pinellas construction licensing board needs to be fixed. But how?

    Local Government

    LARGO –– Everyone agrees that the Pinellas County Construction Licensing Board needs to be reformed. But no one agrees on how to do it.

    Rodney Fischer, former executive director of the Pinellas County Construction Licensing Board Rodney, at a February meeting. His management of the agency was criticized by an inspector general's report. [SCOTT KEELER   |   Times]