Unity’s Trimmed-Down Fruit Dip

fruit dip final

If you’ve read this week’s nutrition article, you know that I love to eat and snacking is a part of my every-day life.  I do it often.  I do it well.  The hard part is keeping it healthy.  With warmer weather just around the corner, this week’s recipe is light, cool, satisfying and, most importantly, good for your body!

One of the things I love in hot weather is fruit with dip.  However, if you’ve ever read the nutritional content on the fruit dip you buy in the store, you know its high in both fat and sugars.  Also, as we’ve previously discussed, it’s processed and has a lot of added preservatives and artificial ingredients in order to add back texture and taste that was taken out during the processing.

After making a Unity version, I compared the nutritional information of Unity’s to a popular brand.  The popular brand had 16 ingredients, with over 10 of those ingredients being additives, preservatives and fillers.  Two of the natural ingredients were sugars.  A serving of this popular brand is 2 tablespoons, containing 70 calories and 0 grams of protein per serving.

The Unity Trimmed-Down Fruit Dip has three ingredients.  Yep, you read correctly, just three.  Even better – now get this – a serving is ½ cup, containing 94 calories and 10 grams of protein.  If you can have something this delicious, super easy to make and this healthy, why would you even want to buy a premixed version?

Now, I have to ask a big favor.  When you read the ingredient list below, don’t freak out.  Please trust me.  I have served this to others, and when they all asked for the recipe they were shocked at the main ingredient.  If they had not just eaten it and loved it I’m sure they would have never believed me.  Give it a try; you’ll be glad you did!


  • 24 oz. low-fat cottage cheese
  • 3 tablespoons fresh lemon juice
  • 4 tablespoons stevia


  1. Combine all the ingredients into a blender and blend well. Cottage cheese will be smooth and creamy.
  2. Taste and add more lemon juice and stevia if needed (I used 4 tablespoons lemon juice; I like the extra lemony kick).
  3. Chill before serving.

Serving size:  ½ cup       Yields approximately six servings


One Comment

  1. pamelafaison@gmail. com

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