This Easy Healthy Fruit Dip a clean-eating alternative to the HFCS-filled fruit dips in the store. It's great not only as a dip, but also as a glaze or eaten right off the spoon.
It's also special-diet friendly–it's dairy-free and low carb with a nut-free option.
My son doesn't really like dip, but he will eat my dips on rice, plain, or spread them on breads and such.
As I mentioned on my Facebook page a few days ago, I was working on an Almond Butter Dip.
Anyhow, it was a complete success. In fact, I couldn't really keep out of it yesterday.
I always have to find the balance between making things that are good enough to share with all of you and yet not so good that I end up eating all of it.
(Well, I didn't eat all of it, but….)
I typically don't rush around to get a post out (gotta take it a little slow due to adrenal fatigue), but I thought you all might want to add this to your Healthy Superbowl Menu Galore.
I used to love those caramel apple dips, but they are loaded with all kinds of things that I don't want to or can't eat anymore:
- high fructose corn syrup
- partially hydrogenated oils
- disodium phosphate
- mono and diglycerides
- potassium sorbate
- white sugar
This dip, while not caramel, is really tasty. And is made of only healthful ingredients.
And it's super fast to make! My kind of recipe.
How This Healthy Fruit Dip Came to Be
I found several versions of nut butter based dips on a few websites and then whipped it up a few times to find the version that was a hit.
This is it. Just right sweetness with a touch of cinnamon to add the perfect extra something.
We even made a special trip to buy some apples to go with it since we didn't have any in the house (and I needed a nice addition for a photo :-).)
My youngest son was totally thrilled about the whole thing. First of all, he loves apples. Second, he had never had a fruit dip before (and he really liked this one), and the grocery store we went to has a really fun mechanical horse that kids can ride on for just 1 penny! He rode with dad and brother while mom shopped.
How nice to have extra blessings added to an otherwise mundane apple-buying errand.
Ways to Use this Super Versatile Healthy Fruit Dip / Sauce:
- as a fruit dip for apples, pears, bananas, strawberries (Strawberries are loaded with pesticides. Please choose organic or non-sprayed.)
- drizzled on top of nuts (soaked and dehydrated, of course)
- drizzled onto oatmeal or your favorite breakfast cereal (see my post on soaking grains.)
- used as an alternative to syrup on pancakes or waffles (I have a great recipe for Teff Waffles (sorry – no photo yet :-)!)
- spread or drizzled on top of cakes like my Oatmeal Cake (my husband likes this option since he's not a frosting fan at all). A friend of mine just added chopped pecans to make a “German Chocolate Cake” type of frosting for her favorite gluten free cake and she said it was great. (I'll have to get her “favorite cake” recipe and give it a try! Promise I'll share it with you all!)
- for dipping popcorn (or drizzle it on top!)
- as a topping for baked goods like Focaccia Flax Bread or Oat Bran Muffins or
- eaten by the spoonful!
One nice thing is that you get the wonderfully rich taste of almond butter with about half the calories and fat since you're thinning out the almond butter. Of course, these are good fats, but all things in moderation!
Recipe Notes for this Healthy Fruit Dip
- Nut substitution: You can substitute other nut or seed butter. See my post on Homemade Nut or Seed Butter.
- Coconut milk alternative: Any other non-dairy milk such as coconut milk can be used instead of almond milk. My Easiest Almond Milk and Easiest Coconut Milk are great make-your-own options.
- Sweetener alternative: You can use 2 Tbsp of any other healthy sweetener instead of stevia. However, if you use a liquid sweetener you may need to use a different amount, so read this post for help with substituting sweeteners. Vegetable glycerine is a good option.
- Alcohol-free vanilla extract option: In case you need to avoid alcohol (since it's not cooked off in this recipe, here is a link to an alcohol-free vanilla extract.
Of course, you can alter this recipe as you like.
Some great variations include:
- Use maple syrup for a more mapley taste (is that a word?)
- Add chocolate or carob for a chocolatey treat! Start with 2 Tbsp or carob or chocolate and go from there.
- Use coconut milk for a coconutty / nutty blend. See my post on Easiest Homemade Coconut Milk.
Easy Fruit Dip | Dessert Sauce (low carb, dairy and sugar free)
- Place all ingredients in food processor or blender.
- Mix until combined and smooth. (this is super quick in a Vitamix. I know - they're pricey, but really worth saving up for!)
- Store whatever you don't manage to polish off in the refrigerator.
I so hope you enjoy this healthy apple dip as much as we do!
How will you most likely use this? Dip? Spread? or Spoon :-)?