Here are three easy and low-fat vegetable yogurt dip recipes. Dips are a great way to make raw vegetables more attractive to kids and unwilling adults who are used to snacking on chips or other high sodium and high fat snacks. Yogurt gives a tangy flavor while adding a boost of calcium to your diet and keeping the fat low too. Prepare these dips the night before you will need them and chill in the refrigerator overnight; this gives the flavors a chance to mellow and blend together. Use baby carrots, celery sticks, snow peas, red, green and yellow peppers, broccoli, cherry tomatoes and cucumber spears for your vegetable tray.
Lemon Pesto Yogurt Vegetable Dip
1 cup packed fresh basil leaves
1 teaspoon crushed garlic in oil
1 tbsp extra virgin olive oil
4 tsp freshly squeezed lemon juice
1 tsp finely grated lemon rind
3/4 cup organic plain yogurt
fresh cilantro leaves
Use a food processor or blender to combine all ingredients EXCEPT the yogurt. When everything has been blended well, spoon the pesto out of the blender or food processor into a medium bowl. Add the yogurt and mix together. Cover and chill in the fridge. Prior to serving chop cilantro leaves and add to the top. This dip can also be served as a spread with Triscuits, Melba toasts, or toasted pita chips.
Yogurt Vegetable Dip with Herbs
1/2 cup plain yogurt
1 cup low fat cottage cheese
1 green onion or chives, chopped
1/2 tsp garlic powder
1/2 tsp celery seed
1/4 tsp dry mustard
1/4 tsp Worcestershire sauce
pinch of freshly ground pepper
Tabasco sauce
Use a food processor or a blender to cream the cottage cheese and yogurt together until there are no lumps left. Stir in onions or chives and the seasonings. Cover and leave in the fridge overnight. Dry mustard is an excellent ingredient to dips as it adds flavor without fat. For a different flavor replace the mustard with curry powder.
Spinach Dip with Yogurt
1 package (300 grams) frozen chopped spinach
1/2 cup chopped water chestnuts
1/4 cup finely chopped onion
1/4 cup chopped red pepper
1 heaping tablespoon crushed garlic in oil
1 cup low fat plain yogurt
1 cup low fat cottage cheese
2 tbsp fresh basil OR 2 tsp dried basil
1/4 tsp dry mustard
1/4 tsp garlic powder
freshly ground black pepper
A round loaf of rye or pumpernickel bread
Thaw and drain the frozen spinach. Use a large mixing bowl to mix the spinach, water chestnuts, onion, red pepper and garlic. Blend in the yogurt and cottage, then add the seasonings. Chill over night or for at least four hours.
Use a large round serving platter to arrange the bread bowl, dip, bread cubes and vegetables. Prior to serving, cut out a round whole in the top of the loaf of bread. Hollow out the centre of the bread, and cut it into cubes. Fill the centre of the bread with dip and surround it with the bread cubes and vegetables.