A Dip that Won't Kill You

November 2, 2009   11 Comments

Have you noticed how many calories a sour cream and onion dip has? We can fool ourselves into believing we are eating healthily by dipping veggies in these dips. Alas, they taste good but they are killing our waistlines.

Yogurt Dip

Everyone loves vegetables when you start adding fat, salt, and sugar. And this is a good thing – but how much fat, salt, and sugar do you need to have a yummy snack?

This question has been answered by our first snack bag winner, Sarah! Sarah sent in a yogurt and dill dip that is truly tasty and has very little calories. The secret is a substitute of the fat filled sour cream that goes into regular dip – Greek Yogurt.

This is a great makeover because you are not only using a low calorie substitute for sour cream but you are adding vegetables to the dip! So you get twice the veggies out of your snack.

Greek yogurt has a thicker consistency than regular yogurt which makes it feel and taste more luxurious than regular yogurts. There is a zero fat version which Sarah uses for her recipe.

Dill-Yogurt Dip

Fat-Free Greek Yogurt (6 ounces or so)
One half cucumber
2 tsp. fresh dill
Red wine vinegar to taste (splash or two)
Salt and Pepper to taste
Mince cucumber and dill. Mix together with yogurt, vinegar, and salt and pepper. Serve with sliced carrots, broccoli, celery, sugar snap peas, etc.

The vinegar makes the yogurt sour (like sour cream) and the salt and pepper give it the saltiness that tastes great with raw vegetables.

Thanks for sharing, Sarah. Hope you enjoy the snack bag!

Please share YOUR favorite death-free dip!

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YES! I used to get Cedar's Spinach dip and add my own (unmarinated) chopped artichoke hearts, but I have since switched to Tzatziki (Greek Yogurt Cucumber Dip). Less calories and great with Black Olives, sliced cucumber, baked tostidos, etc.

love dips. My son, not so much. I should try this recipe and see what he thinks.

My 5 yo only liked the cucumber. With most kids I would just stir in some jam - it depends on whether they like sour.

Great idea! I love subbing greek yogurt into things :)

This sounds delish! We drip our own yogurt - use a rubber band to secure some cheese cloth to a bowl, put the yogurt on top and let it sit over night. It's a bit cheaper. I use it as a mayonaise substitute in sandwiches.

In defense of sour cream (not going to be popular) it is filling, and eating sour cream can often be a replacement for eating other (worse) things.

For a great easy dip I mix a tablespoon of Krema (natural, unsalted) peanut butter and a splash of San-J Szechuan sauce. It's especially great on baby carrots and celery hearts.

I love yogurt dip. Tzatziki is wonderful on so many foods. I love it on FISH!

great yogurt, great recipes!

Try this dip for veggies or fruit.

2 cups walnut halves - roasted for 15 min @ 350°

1 can light coconut milk

put the still warm walnuts in blender/food processor with milk until smooth.

For veggies I add a half clove garlic and a little salt between 1/4 & 1/2 tsp.

Greek yogurt is a great dip! Even easier than adding the spices as outlined in the recipe is to use Mrs. Dash. Put yogurt a bowl, sprinkle to taste. Make as little or as much as you need! It is way easier for me to store a single bottle at the office than all of the other required ingredients. Can switch up the Dash flavors too for some variety. Also, can use the same Greek yogurt for a sweet dip too, a little honey, maybe some cocoa and you've got a stir in for oatmeal or a fruit dip! One bigger container of plain yogurt, versatile for sweet or salty!

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