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HIGH POINT, N.C. — Rima Kleiner, MS, RD, LDN, stopped by FOX8 on Friday afternoon to share some healthy Memorial Day weekend dip recipes.


Dips and salsas created by Rima Kleiner, MS, RD, LDN
Registered Dietitian and Nutritionist

Tomato-Avocado Salsa
1 (15-oz) box of diced tomatoes, divided
3 Tbsp. fresh cilantro, chopped
2 Tbsp. fresh scallions, chopped
1 avocado, chopped
1 red bell pepper, diced
½ jalapeno, chopped
¼ medium cucumber, chopped
Juice of half a lime
Salt and pepper, as desired

Drain tomatoes; save ¼ cup of juice and discard rest. Mix all ingredients together. Add ¼ cup tomato juice, as desired. Add shrimp or black beans for extra protein. Serve with multi-grain tortilla chips or as a topping for grilled fish or chicken.

Fruity Cinnamon Dip
2 cups strawberries, chopped into cubes
2 kiwi, chopped into cubes
1 (11 oz. can) mandarin oranges, halved
1 (8 oz. can) diced or crushed pineapple
1 Tbsp. scallions, finely chopped
½ tsp. ground cinnamon
1 tsp sugar
Juice of half a lime

Mix all ingredients together. Add nonfat plain Greek yogurt for a creamy fruit dip. Serve with cinnamon-sugar whole wheat tortillas or serve as a topping for grilled fish or chicken.

Smoked Salmon Dip
4 oz. smoked salmon, flaked and cut
1 cup nonfat plain Greek yogurt
2 Tbsp. light mayonnaise
2 Tbsp. fresh dill, chopped
1 Tbsp. capers, chopped
Juice of half a lemon
Salt and pepper, as desired

Mix all ingredients together. Serve with whole grain crackers, whole wheat crostini or raw veggies (celery, carrots and red bell peppers).

Cheesy Bean Dip
1 (15 oz.) fat-free refried beans
2 Tbsp. fresh scallions, chopped
2 tsp. ground cumin
1 cup prepared salsa
3 Tbsp. fresh cilantro
1 cup nonfat plain Greek yogurt
¼ cup shredded low-fat Cheddar or Mexican-blend cheese
Heat beans with scallions and cumin until warm. Layer beans on bottom of bowl or dish. Top with a layer of salsa and cilantro, then yogurt on top of beans and end with final layer of cheese. Serve with blue or yellow corn tortilla chips, multigrain chips or raw veggies (bell peppers, broccoli and celery).

Chefs Keith Gardiner and Alan Romano with the culinary school at Guilford Technical Community College are sharing recipes:

Grilled pork tenderloin: 

Rub pork with olive oil, then season with a mixture of equal parts kosher salt, black pepper, onion powder, garlic powder, coriander, and brown sugar.

Grill over medium heat to an internal temperature of 145 F

Allow to rest before slicing.

Grilled corn on the cob:

Remove silk from corn, leave husks attached.

Soak in cold water at least one hour.

Remove from water, fold back husks, rub with butter, season with salt, pepper and onion powder.

Fold husks back over corn and grill on low heat till tender.

Green beans.

Place green beans on foil, drizzle with olive oil, salt and pepper and season with salt and pepper. Close foil packs and cook on low heat grill till tender.

Glazed sweet potatoes.

Peel and slice potato

Place on foil sheets.

Top with brown sugar, butter, salt, pepper and pumpkin pie spice. Close foil and grill till tender.

When all food is cooked open foil packs and corn, slice pork and arrange all food on a plate with you favorite BBQ sauce or salsa.