What can you prepare when it’s too hot to eat? How about fresh vegetables and dip? You can add a sandwich, fruit and milk for a more nutritious meal.
By making your own dips you have more control of the added sugar and salt you may eat.
Safety Tip:
To prevent re-dip  make sure each person has their own little container for dip or place a spoonful on a plate. Leftovers that haven’t been dipped into may be covered and refrigerated up to three days.
Ingredients:
1/2 cup low fat sour cream
1/2 cup low fat ranch-dressing
Pepper to taste
Directions:
Remember to wash your hands and work surfaces before starting to cook.
In a small bowl combine sour cream and ranch dressing.  Add pepper to taste.
Nutrition Facts: Serving size 1/4 cup, Yield 4 servings
Per serving:  100 calories; 4 g fat; 15 mg cholesterol; 370 mg sodium; 13 g carbohydrates; 0 g fiber; and 2 g protein. 
Source: Kid’s a Cookin (www.kidsacooking.ksu.edu), Kansas State Research and Extension Family Nutrition Program, Kansas State University

Beth Van Horn, family and consumer sciences educator with Penn State Extension Centre County, submitted this recipe. She can be reached at 355-4897 or Beth1@psu.edu. Penn State Extension Centre County’s website is extension.psu.edu/centre