Thai Mango Coconut Dip

This dip has great flavour hooks: sweet, spicy, salty. The coconut milk adds a tropical kick while fish sauce provides depth of flavour. Try serving with cooked shrimp or chicken strips.

Better for you: Mango delivers soaring levels of vitamin C, a potent antioxidant shown to help shave down blood pressure numbers.

2 ripe mangoes, flesh removed
1/4 cup (60 mL) coconut milk
2 Tbsp (30 mL) Thai sweet chili sauce
1 Tbsp (15 mL) fish sauce
Juice of 1/2 lime
2 tsp (10 mL) minced fresh ginger
1/4 tsp (1 mL) red chili flakes or 1 crushed Thai red chili

Place mango flesh in food processor along with the remaining ingredients. Blend until well combined, but still slightly chunky (if you over-blend, the mixture will become too saucy).

Serves 6.

Each serving contains: 87 calories; 1 g protein; 2 g total fat (2 g sat. fat, 0 g trans fat); 19 g total carbohydrates (13 g sugars, 1 g fibre); 303 mg sodium

source: "Take a Dip", alive #362, December 2012