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Tzatziki Sauce (Greek Yogurt and Cucumber Sauce)

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Ingredients:

2 cups Plain Yogurt
1 Medium Cucumber (peeled and diced)
1 Clove Garlic (minced)
2 t. Extra Virgin Olive Oil
1 T. White Vinegar
1 T. Fresh Dill Weed (chopped)
1 t. Fresh Mint Leaves (chipped)
Pinch of Salt (or to taste)

Directions:

  1. Combine all ingredients and refrigerate to allow flavors to mingle.

Note: Serve with Souvlaki or makes a healthy dip for vegetables or pita bread.

Guacamole

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fresh-guacamole

Fresh Guacamole

Serves 4

Guacamole is a healthy dip that is easily made and very versatile. It is great for a dip served with chips or vegetables, or as a spread on sandwiches or in a great morning omelet. Although avocados are high in fat, they contain good fat that is important to our health. This recipe is highly customizable to your (and your family’s taste).

Ingredients:

2 ripe Hass avocados
2 T. finely chopped onion
1/4 t. salt
1 T. lime juice (more if it will not be eaten immediately)

Directions:

  1. Choose 2 ripe avocados.
  2. Peel avocados by cutting them in half (there will be a large seed in the middle to cut around). Then, twist the halves to separate them. The seed can be removed with a tablespoon. Spoon out avocado meat into a bowl. Mash the avocado with a fork or a potato masher. This will create a creamy, yet chunky starter to the dip. Sprinkle with lime juice (to preserve the color) and stir.
  3. Add salt and chopped onion to the mashed avocados mixture. These amounts can be altered to fit your taste. At this point you have an easy guacamole dip. This can be customized by adding salsa or chopped tomatoes to taste.
  4. Serve immediately, or store with plastic wrap on the surface of the guacamole.

Caramelized French Onion Dip

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Serves 10

Note: Slow-cooking or carmelizing onions brings out their natural sweetness. Their rich flavor makes old-fashioned creamy onion dip worth revisiting. Bonus: This version has only a fraction of the calories and fat of the original. Serve with baked pita chips.

Ingredients:

1 tablespoon olive oil
2 1/4 cups slivered yellow onions
1/2 teaspoon salt
4 ounces low-fat cream cheese
1/2 cup nonfat Greek-style yogurt
4 ounces low-fat sour cream
Freshly ground black pepper

Directions:

  1. Heat the love oil in a large skillet over medium heat. Add onions and salt. Saute 35 to 40 minutes until golden brown, stirring occasionally. Set aside to cool.
  2. Place cooled onions in food processor. Pulse several times to chop. Remove 1/2 of the onions and place them in a mixed bowl. Add the remaining ingredients to the food processor. Process until smooth. Spoon into mixing bowl and combine with chopped onions.

Per Serving: 80 calories, 5g fat, 10mg chol., 3g prot., 5g carbs, 1g fiber, 170mg sodium.
Recipe Courtesy of: spryliving.com