Whipped Feta Dip with Prune Puree, Roasted Red Bell Peppers, & Crushed Pistachios
Tis’ the season to entertain your loved ones! Registered dietitian Liz Shaw shares her favorite menu planning tips with California Prunes that will wow guests while giving them a little added (nutrition) bang per bite, including her go-to Whipped Feta Dip.
If I could wish one thing for all those entertaining this season, it’s to stress less and enjoy the moments (and memories) you’re making more. Believe me, I know how challenging it can be to be the hostess with the mostess while juggling everything you have to do. But it doesn’t have to be so stressful. What you need is a fool-proof plan to get food on the table with time to spare so you, too, can enjoy the festivities. Don’t worry, with the help of California Prunes, we’ve got you!
Steal the Show with Prunes in this Whipped Feta Dip
In full disclosure, I wear my dietitian cape proud at holiday gatherings, but it’s only because I know that my guests will be satisfied and satiated without feeling like they need to rush home and put on their stretch pants. This is in large part thanks to incorporating California Prunes into the menu. Just look at the benefits you’ll provide your guests by adding California Prunes to your spread!
Nutrient Powerhouse.
California prunes pack a lot of goodness in every bite. A serving of prunes (about 4 pitted prunes) delivers:
- 3 grams of dietary fiber
- 280 milligrams of potassium
- 23 micrograms of vitamin K
- No added sugar, cholesterol, sodium, or fat
Plus, prunes are go-to food if you’re looking to add more antioxidants to your meal plan! That dark purple hue comes from the polyphenols, or antioxidants, that help prevent cell damage, decrease inflammation, and may even help prevent cancer.
Digestive Aid.
Prunes pack dietary fiber, both the soluble and insoluble kind. We need fiber to not only keep us fuller for longer, but also help keep our gastrointestinal (GI) system running smoothly. During this time of year when your sleeping, eating, and fitness patterns may be a bit off, adding a serving of prunes to your daily diet can deliver nutrients important for keeping your GI tract moving.
Bone Health.
You may think calcium and vitamin D when you think of nutrients involved in bone health, but potassium, vitamin K, and boron also may have protective qualities when it comes to keeping your bones strong. Research shows that consuming prunes may help post-menopausal women prevent bone loss and preserve bone structure. This becomes extremely important as we get older to help reduce the risk of hip fractures and promote bone health.
Menu Planning Tips to Entertain With Ease
Forget what you saw on TikTok. What you need to remember is that as the host, you get to navigate how your menu will unfold. While you’ll want to make sure you have something all dietary types can enjoy, it doesn’t have to be complicated. Keeping these tips in mind will help make your holiday gathering that much more enjoyable for you (and your guests) this season.
Plan Plant-Based Options
Planning plant-based options in your menu will allow everyone to find something to eat at your gathering. Consider offering a charcuterie salad with an assortment of fresh, dried, and jarred produce picks alongside a variety of crackers, nuts, and seeds. California Prunes pair perfectly with shelled pistachios as a delicious plant-protein source that offers guests the chance to experience a sophisticated flavor pairing that satisfies all dietary types (as you can see in this Whipped Feta Dip too!)
Enlist the Help of No-Bake Recipes
Just because someone spent a day in the kitchen doesn’t make their spread any more delicious than those who spent an hour or two! Keep the time you actually have in mind as you plan your menu. No-bake recipes are convenient, nutritious, and delicious to add to your spread. Be it this Whipped Feta Dip or a classic Hot Cocoa Dip to munch on with fruits and cinnamon crisps, easy recipes can be the star of the show when you prepare them with delicious, nutrient-dense foods like California Prunes.
Ask And You Shall Receive
When someone asks what they can bring to your gathering, tell them what you need. Don’t be shy, they wouldn’t ask if they didn’t want to help. Whether it’s sending them the recipe for a simple, fuss-free item even your child could make (like my No Bake Brownie Bars with a festive peppermint topping) or asking them to pick up a container of grapes for your charcuterie, they will be grateful to contribute. I swear!
Whipped Feta Dip with Prune Puree, Roasted Red Bell Peppers, & Crushed Pistachios
Equipment
- Stand Mixer
Ingredients
- 8 ounces feta cheese crumbled
- 6 ounces light cream cheese
- 1 teaspoon fresh lemon juice
- ½ teaspoon garlic powder
- ¼ cup prune puree 8 prunes + ¼ cup hot water
- ½ cup roasted red bell peppers finely chopped
- ¼ cup roasted and salted shelled pistachios finely chopped
- ½ teaspoon crushed red pepper flakes
- 1 tablespoon fresh thyme
- 1 tablespoon honey
- California Prunes for serving
- Pita crackers, assorted vegetables, for serving
Instructions
- In a stand mixer fitted with a whisk attachment, add the crumbled feta cheese, cream cheese, lemon juice, and garlic powder. Whip together until smooth, scraping down sides with a spatula as needed.
- Spoon the whipped feta into a serving bowl. Swirl in the California Prune puree. Top with diced red bell peppers, chopped pistachios, and red pepper flakes. Garnish with fresh thyme and drizzle a glaze of honey for sweetness. Serve immediately with desired accompaniments (crackers, pita, veggies, and California Prunes.)
Notes
To swirl in the prune puree, you can add the portion to a disposable zip-tight bag and cut a small portion off the end. Then using it like a pastry bag made a circular pattern into the whipped feta.
Recipe should be stored in an air-tight container and consumed within 3 days for best quality if topped. If prepared without the toppings and garnishes, dip will keep for 5 days in an air-tight container in the refrigerator.
Nutrition
As you can see, I took no time in enjoying my serving of California Prunes while I prepared this whipped feta dip recipe for you!
More Easy Holiday Entertaining Tips
Want more ideas and inspiration to add California Prunes to your entertaining? Then checkout these articles and recipes!
5 Ingenious Ways to Cook With Prunes
Get your creative juices flowing and whip up a new family favorite using California Prunes.
Easy Blue Cheese Appetizer
These simple and delicious Prosciutto, Prune + Blue Cheese Appetizers will have everyone asking for the recipe! It takes just a few ingredients and 15 minutes to make a bite you’ll be truly proud to serve.
Charcuterie Salad with Sweet Balsamic Dressing
This Charcuterie Salad pairs perfectly with a simple, homemade Sweet Balsamic Dressing to wow your guests. California grown fruits, vegetables, and nuts combine together with a creamy and sweet balsamic dressing that’s completely free of added sugar thanks to California Prunes!
Prune Smoothie with a PBJ Twist
Don’t forget to fuel up before you put on your hosting hat! This smoothie is so simple to make and a hit with kids and adults alike.
LIZ SHAW, RDN
Liz Shaw is a registered dietitian nutritionist. She loves sharing simple-swaps to make your life easier when it comes to nourishing your body for the long haul. She has a Masters in Dietetics, a Graduate Certificate in Eating Disorders and Obesity, and is a Certified Personal Trainer.
Liz’s philosophy is simple: Eat foods that bring you joy, nourish your body, and help fill your tank. There is no one size approach to nutrition, and every BODY is unique!
