St. Patrick’s Day Recipe: Green Avocado Ranch Dip
Avocados are a good source of monounsaturated fats, also known as our healthy fats, which can help reduce ‘bad’ cholesterol levels. Avocados are also packed with many nutrients including fiber, potassium and vitamin E.
Illinois CancerCare’s Oncology Dietitian, Karen Bevers, RDN, CSO, LDN, shares, “This recipe includes plain nonfat Greek yogurt, which is my favorite ingredient for making dips and sauces that are lower in calories but high in protein!”
Pair this dip with a variety of vegetables or whole grain crackers for a high fiber snack. The American Institute for Cancer Research recommends aiming for at least 30 grams of dietary fiber per day.
GREEN AVOCADO RANCH DIP
Servings: 10
Ingredients:
- ⅔ cup mashed avocado (from about 1-1½ avocados)
- ½ cup nonfat plain Greek yogurt
- 3 tbsp nonfat milk
- 2 tsp dried parsley
- 1¼ tsp white vinegar
- ¾ tsp onion powder
- ½ tsp kosher salt
- ½ tsp dried dill
- ¼ tsp garlic powder
Directions:
- Place all ingredients in a food processor and process until thoroughly combined, scraping down the sides as needed.
- Taste and adjust salt if desired.
Serving Size: 2 tbsp
Calories: 28
Carbohydrates: 2 g
Fiber: 1 g
Protein: 2 g
Fat: 2 g
Recipe and Photo Credit: Two Healthy Kitchens – 5-Minute Avocado Ranch Dip with Greek Yogurt
