Have A Plant®: The Plant-Forward Eating Guide
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Dynamite Party Dips, Salsas & Spreads

Looking for new ways to increase fruits and vegetables and add “Oooooh Aaaah” flair to your holiday food table? Celebrate the Fourth with bursts of produce flavor this year! Dips, salsas, and spreads are fantastic ways to infuse flavor into your holiday appetizers, salads, and entrées.

Along with introducing new flavor sensations, fruits, vegetables, and herbs “power-up” dips and spreads with nutrient-rich vitamins, minerals, and antioxidants.

Try these party dips, salsas, & spreads at this year’s 4th of July celebration …

Salsas
Summer fruits add exotic flavors to salsas! Try replacing tomatoes with berries, watermelon, cantaloupe, mango, peaches, nectarines, plums, and pineapple. Serve with corn chips, cinnamon pita chips, or as toppers for salads, potatoes, grilled meats and vegetables.

Fruit Salsa

    • 2-3 cups chopped fruit
    • ½ cup chopped or diced red onion
    • 1 cucumber, peeled and diced
    • 1-2 jalapeno peppers, seeded and finely chopped
    • 2 tablespoons chopped cilantro, to taste
    • ½ lime, juiced

Feature one fruit, like watermelon salsa, peach salsa … or try a combination of fruits like peach and pineapple salsa or mango and cherry salsa! Combine all ingredients in a bowl and refrigerate a few hours or overnight to infuse flavors!

Colorful Corn Salsa

    • 2-3 cups Pico De Gallo (fresh tomato salsa)
    • 1 cup frozen corn kernels
    • 1 cup chopped red, yellow, or green bell pepper
    • 1-2 Jalapenos, seeded and finely chopped
    • 1 (4oz) can chopped green chilies

Combine all ingredients in a bowl and mix. Refrigerate a few hours or overnight. Serve with corn chips or as topper for potatoes, salads, grilled meats and vegetables.

Dips & Spreads
Fresh vegetables and herbs add robust flavor to dips and spreads!

Italian Veggie Delight

    • 1 tablespoon prepared pesto
    • 2 tablespoons chopped sun-dried tomatoes
    • ½ cup frozen peas, thawed
    • 1 cup light cream cheese OR light sour cream
    • Chopped green onions, garnish

Combine all ingredients, except green onions, in a food processor or blender. Add a little water if needed, for desired thickness. Transfer to serving bowl; top with green onions. Serve with sliced veggies, crackers, and breads.

Veggie Best Hummus

    • 1 (15 oz) can chickpeas, rinsed and drained
    • ½ cup chopped roasted red pepper
    • ½ cup chopped roasted OR blanched asparagus
    • ½ cup chopped red, yellow, or green bell pepper
    • 1 lemon, juiced
    • ¼ cup extra virgin olive oil
    • Salt and pepper, to taste
    • Chopped cilantro, garnish

Combine all ingredients except cilantro, salt and pepper, in a food processor or blender. Purée until smooth. Salt and pepper to taste. Add to serving bowl and top with cilantro, if desired. Serve with veggies and pita chips.

Sweet & Spicy Tropics

    • 1-2 Jalapenos, seeded and minced
    • ¼ cup chopped red onion
    • 1 ½ cups crushed or chopped pineapple
    • 1 cup chopped mango or peaches
    • 1 cup light cream cheese, softened
    • ½ cup light or fat-free sour cream

Combine all ingredients in a bowl and mix until well blended. Refrigerate a few hours or overnight. Serve with fruit slices, veggies, whole wheat pitas, and crackers.

 

LeAnne Heckenlaible, RD, CD
Health & Wellness Director
Save Mart
 
 

 

 

Fruit & Vegetable Recipes
Video Center: Selection, Storage, and Preparation of Fruits & Vegetables.

 

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