These Recipes for Kiwi-Banana Dip and Crunchy Cinnamon Chips Take Dips For a Healthier Spin

I’ll admit it, I absolutely love all types of dips! I can’t recall any that I don’t like on some level, but there are definitely a few favorites that I enjoy more than others. Not all these delightful and delicious dips are ones that you’ll see me consuming though; I can’t forget what happened to me when had a very unhealthy habit years ago. It was common to find me on my couch watching television with my favorite nighttime snack, a bag of greasy potato chips and chip dip (loaded with fat and calories) on my lap. Those days are long gone,  but my days of enjoying dips are not!

In fact, our entire family has learned to enjoy healthy dips. A few years ago I did something new. When I invited family members over for Mother’s Day, I made the decision that I didn’t want to worry about preparing a big meal for over 20 people; I wanted to relax and not spend hours in the kitchen during my day in May. I thought it would be great to have a dip party instead.

Of course, we really concentrated on providing an array of healthy dips. It was no surprise that this idea was highly successful. My relatives never cease to amaze me with a new dip recipe each Mother’s Day as we have continued this new tradition every year since.

One of my favorite recipe books for new dip ideas comes from the American Heart Association, which is where I found the two healthy recipes below. You will find this kiwi-banana dip and crunchy cinnamon chips to be extremely easy to prepare and a great way to incorporate a little more fruit into your (and your kids’) day.

Kiwi-Banana Dip

Serves 4 at ¼ cup per 50-calorie serving.


¼ Cup fat-free or low-fat plain yogurt
1 tablespoon dried cherries or dried sweetened cranberries
1 tablespoon all-fruit orange marmalade (optional)
1 banana, sliced
1 green kiwifruit, peeled & chopped


In a small bowl, stir together all the ingredients. Scoop up this delicious dip with Crunch Cinnamon Chips (recipe below).

Crunchy Cinnamon Chips

Serves 4 at four cinnamon chips per 73-calorie serving.


½ tablespoon sugar
½ tablespoon firmly packed light brown sugar
½ teaspoon ground cinnamon
2 8-inch fat-free or low-fat flour tortillas
Vegetable oil or spray


Preheat the oven to 375 degrees. In a small bowl, stir together the sugars and cinnamon.

Stack the tortillas and cut them into eight equal triangles (16 total). Put the triangles in a single layer on an ungreased baking sheet. Lightly spray with vegetable oil spray. Sprinkle with the sugar mixture.

Bake for 6 to 8 minutes, or until the chips are light brown and beginning to crisp. Transfer to a serving plate to cool. (As the chips cool, they become crisper.)

Another favorite from the American Heart Association is cold-veggie pizza, which you could dip into your favorite salsa.  Hey, don’t knock it until you try it!

Do you have any healthy dip recipes that you would like to share?

Photo by where-is-gali

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Read 2 Comments

  1. The dip sounds delicious like a dessert and your ideal of a dip party is really great. Everyone can bring a favorite dip. What a great way to get the whole family involved in eating healthier. I like to make dips (spreads) like eggplant, garlic and hummus served with toasted tortilla or pita. Garlic spread is just mashed potatoes and garlic and it is so delicious.

    1. Frances,

      Thank you for your comment ~ and I LOVE your idea of garlic spread! Sounds wonderful and I can’t wait to try it at our next “Dip Party.”

      Please feel free to share any additional healthy, dip-recipe ideas … I’m always looking for new ones.


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