Fruit, Peanut Butter and Caramel Apples oh my!

Eating Well With Kim • June 2011

Fresh fruit is a great snack all by itself but adding dip brings it up a level and increases the fun factor, too.

 

Whipped Topping Dip

• ½ 8-ounce container of whipped topping
• 1 6-ounce container light flavored yogurt of choice
• Grapes or berries

Combine the whipped topping and yogurt. Enjoy with grapes or berries.

Yield: 8 servings. (Serving size: 2 tablespoons.)

Nutrition Breakdown: Calories 45, Fat 1.5g (1.5g saturated fat), Cholesterol 0mg, Sodium 10mg, Carbohydrate 5g, Fiber 0mg, Protein 1g, Potassium 33mg, Phosphorus 35mg.

Peanut Butter Dip

• ½ cup peanut butter
• 4 tablespoons fat free sweetened condensed milk
• 2 tablespoons skim milk
• ¼ teaspoon vanilla
• 3 large apples or 6 small apples, sliced

Combine all ingredients except apples in a large bowl and mix until smooth. Thin with more milk, if desired.
Yield: 6 servings.

Nutrition Breakdown: Calories 220, Fat 11g (2g saturated), Cholesterol 0mg, Sodium 115mg, Carbohydrate 27g, Fiber 4g, Protein 7g, Potassium 299mg, Phosphorus 118mg.

Kim’s note: The peanut butter recipe uses 4 tablespoons of sweetened condensed milk, so what do you do with the rest? Store unused condensed milk in a clean container (not the can) in the refrigerator and use with in five days (think oatmeal, coffee, whole grain toast or pancakes). You can freeze it, although that may alter the texture, or you can make caramel apple dip below with what is left. 

Caramel Apple Dip: Pour sweetened condensed milk into a 1 ½ quart glass bowl and microwave at 50 percent power for 4 minutes. Stir briskly every 2 minutes, then microwave at 30 percent power for 9-11 minutes or until thick and caramel color, stirring briskly every 2 minutes. Add 2-4 teaspoons of water, ¼-½ teaspoon cinnamon and ¼ teaspoon vanilla and stir well. Serve with fresh apple slices.  Two tablespoons = 110 calories and 24 grams carbohydrate.