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How to make your own healthier ranch dip
Sometimes certain foods taste better when they are accompanied by condiments.
What kind of condiments do you like? What kinds of foods do you eat these condiments with?
Some of the condiments that are high in sugar, sodium or solid fat are ketchup, BBQ sauce, mayonnaise and ranch dressing. An easy way to limit the amounts of these ingredients that we eat is by trading in our regular condiments for healthier condiments.
For example, try eating fresh tomatoes on your burger instead of ketchup. Or you could substitute avocado for mayonnaise on sandwiches, or Greek yogurt for vegetable dip. Hummus is another great condiment that is naturally healthy.
You can even try making healthy condiments at home — here’s how to make a yummy ranch dip.
(Courtesy of Iowa State University Extension)
What you need:
- 1/2 cup plain, low-fat Greek yogurt
- 1/2 tsp. dried parsley flakes
- 1/4 tsp. onion powder
- 1/4 tsp. salt
- 1/8 tsp. ground black pepper
- 1/8 tsp. garlic powder
What you do:
1. Combine all the ingredients together. Mix well.
(Courtesy of Iowa State University Extension)
2. Enjoy with your favorite vegetables, crackers or other snacks!
(Courtesy of Iowa State University Extension)
Reflect:
- Does this taste similar to ranch dressing from the store?
- What was the most surprising thing about doing this activity?
- What else could you eat this with?
- What other kinds of condiments could you make at home?
- Why is it important to know about condiments and to make our own?
- How can you share what you learned today with others?
Adapted from Michigan State University Extension Healthy Youth: Healthy Extras, Healthy You.
Iowa State University Extension and Outreach in Linn County helps build a strong Iowa by engaging Iowans in research, education and extension experiences to address current and emerging real-life challenges.
The 4-H Youth Development program empowers youth to reach their full potential through youth-adult partnerships and research-based experiences. Linn County Extension Office website: extension.iastate.edu/linn.
Gather your ingredients. (Courtesy of Iowa State University Extension)
(Courtesy of Iowa State University Extension)
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