Coming inside for a quick break from the crashing waves and burning sun, I wanted a quick snack. No, I didn't want a bag of chips or a pack of crackers. I knew the perfect dish for my afternoon appetite, but of course I did not have even one of the ingredients at the condo. But when I have a particular recipe in mind, I don't mind if my quick break from the beach turn into an hour of errands. I decided to go to the grocery store, and like usual, instead of grabbing the necessary ingredients, I had to explore the isles as well. Yes it was just Publix, and I typically go to Publix on a daily basis, but I always find that one item in a different store that is not in my store at home.

Once back to the condo, I simply mixed all the ingredients and threw the dip in the oven for about 20 minutes. This recipe is full of flavor and is better than many spinach dip appetizers that I have tried in recipes. Best of all, it is low in fat and calories, unlike those restaurant dishes. The dip is probably best when served warm but is also extremely yummy straight out out of the fridge. The reduced-fat mayonnaise and greek yogurt replace full-fat mayo and whipping cream. The recipe also uses fat-free mozzarella and parmesan cheese, which is naturally low in fat. I placed a low carb tortilla directly on the oven rack to cook with the dip. I took it out about 5 minutes before the dip was finished baking and broke it into chip-sized bites. They were so crisp and delicious and so much healthier than tortillas chips. Fresh vegetables are also perfect for dipping.

1. Preheat oven to 350 degrees. In a medium size bowl, stir together Parmesan cheese, yogurt, mayonnaise, and garlic.
2. Add onions, artichokes, spinach and mozzarella. Stir until blended.
3. Bake for 20-25 minutes.

When the temperature refuses to drop below 90 degrees, nothing sounds better than a cool, creamy treat. I don't know about you, but for me, the combination of the words cool and creamy bring one specific food to mind- cheesecake! The light texture and fact that it is often served with fruit might lead people to believe that cheesecake is one of the healthier options when ordering dessert in a restaurant. Think again. A single slice of plain cheesecake averages about 700 calories and some fancy cheesecakes, such as those from Cheesecake Factory, can contain more than 1200 calories and 43g of saturated fat per slice. I believe that I represent the vast majority by assuming that nobody appreciates that much excess fat in their diet during swimsuit season.

As a future dietitian, it would be practical for me to recommend fresh fruit as a healthy alternative to other desserts. As much as I love perfectly ripe berries in the midst of the summer heat, I occasionally prefer something a bit sweeter- a bit more indulgent. My cheesecake fruit dip is the perfect treat to satisfy a sweet tooth with no fat and minimal calories. It is extremely simple to prepare and contains only two ingredients, making it frugal as well. It has been a huge hit with everyone that has tried it and is perfect for parties of all sorts. Once people sample the dip, I find that I must share the recipe in order for them to believe that it is guilt free. Although I would not advertise this recipe alone as nutritious (yes, low-calorie, but no essential vitamins or minerals), the accompaniment of fruit as dippers makes up for its inadequacy. For kids or those with calories to spare, try spreading the dip on a low-fat graham cracker and topping with berries of choice. I do not advocate eating the whole bowl at once with a spoon, although I have seen it done (no names), and if you choose to do so, you are still consuming significantly less calories than eating a slice of cheesecake. Skinny dip your way into this recipe without betraying your new bikini!



1. After frozen cool whip has thawed, dump container into a medium size bowl.
2. Add dry pudding mix and gently combine until mixed.
3. Spoon the mixture back into the original cool whip container if not serving immediately.
4. Refrigerate for up to 2 weeks


Nutrition (about 1/4 cup): 48 calories, 10g carbohydrate, 0g protein, 0g fat, 0g fiber, 1 weight watchers point

***Feel free to try other flavors of pudding mix such as Chocolate, White Chocolate, Lemon, or Banana.