A dip or dressing with half the calories tastes just as good—maybe even better! Top photo courtesy Vermont Creamery. Bottom photo courtesy Betty Crocker.
With those New Year’s resolutions that include “lose weight,” substituting mustard for mayonnaise wherever possible is an easy switch. French’s claims that, simply by substituting mustard for mayonnaise on your sandwiches three times a week, you could lose a minimum of four pounds per year.
To that, we’d add: Try Dijon mustard instead of sugar-laden ketchup as a dip for fries and on burgers. Mustard has no fat, no carbohydrates, is gluten-free and has as few as 5 calories per teaspoon (honey mustard has more). Ketchup has about the same calories (15 per tablespoon), but it’s mostly sugar, and thus 4-5g of carbs, compared to 0g for the mustard.
Mustard is an extremely versatile ingredient. Dijon is often used to add flavor to vinaigrettes, soups, sauces, as well as dips. You can vary the flavors with horseradish mustard, walnut mustard, spicy mustard.
The mustard at your specialty food store should be a gourmet paradise; a better supermarket also has a lot of choice.
Here’s a tasty cucumber dip recipe from French’s. At 45 calories per 2-tablespoon serving, it beats mayo-based dips that start at 100 calories for a single tablespoon.
RECIPE: COOL & CREAMY CUCUMBER DIP & DRESSING
Prep time is 15 minutes.
1 large cucumber, peeled, seeded and coarsely chopped
1/2 cup reduced-fat sour cream or nonfat yogurt
2 tablespoons chopped fresh dill weed or 2 teaspoons dried dill weed
2 tablespoons honey Dijon mustard or spicy brown mustard
1 tablespoon olive oil
1 tablespoon cider vinegar
1 clove garlic, pressed
1/8 teaspoon salt
1/8 teaspoon ground black pepper
Ingredients For 1-1/3 Cups
1. COMBINE all ingredients in a blender or food processor. Cover; process until well blended. Transfer to covered container; chill in the refrigerator.
2. SERVE with salad greens or crudités.
Nutritional amount per 2 tablespoon serving: 45 calories, 4g fat, 2g saturated fat, 1g protein,
2g carbohydrates, 0g dietary fiber, 2g net carbs, 8mg cholesterol, 61mg sodium.
*Honey mustard is higher in calories. If you want honey mustard flavor without them, sweeten regular Dijon mustard with your noncaloric sweetener of choice. It’s that easy!