Terri Taylor, a registered dietitian with HonorHealth Cancer Care, shares a fresh take on cucumber dips.
This homemade dip has about one-third fewer calories than commercial cucumber dips.
Paired with fresh vegetables as “dippers,” it’s a delicious and easy way to get to your recommended 2-1/2 cups of vegetables daily. It’s also an easy way to eat more calcium.
Ingredients
- 2 ounces feta cheese
- 2 ounces Neufchatel cheese
- One medium cucumber, peeled
- ½ cup plain low-fat Greek yogurt
- 1 tablespoon fresh dill, minced
- 1 teaspoon fresh mint, minced
- ½ small garlic clove, minced
- 2 teaspoons lemon juice
- Scant ¼ teaspoon sea salt
Preparation
- Soften feta and Neufchatel cheese.
- Grate cucumber. Squeeze excess moisture out of cucumber until mostly dry.
- In medium bowl, mash together softened cheeses, yogurt and grated cucumber until combined.
- Add minced dill, mint and garlic. Mix.
- Squeeze lemon juice into mixture. Season to taste with salt.
- Can keep in refrigerator covered for up to one week.
Yield: 1-1/2 cups.
Approximate nutritional breakdown per ¼ cup serving: 60 calories, 4 grams protein, 4 grams fat, 2 grams carbohydrate, < 1 gram fiber, 245 milligrams sodium
