Living in Italian: Avocado Yogurt Dip with Cilantro

May 30, 2018

 

Need a simple dip or spread ready for guests or a quick meal that is both delicious & nutritious? Here is a simple dip made with 5 ingredients but so versatile! Its perfect as a dip for crudites at your cocktail party, a spread on crostini or tossed with your favorite salad greens or vegetables! Using my favorite healthy swaps avocado and low-fat (not non-fat) Greek yogurt, while not traditionally Italian, are the best way to add a creamy element with all the nutrients. 

Avocados are grown outside of Italy, but are a staple in the Mediterranean diet due to their high omega-3 and monounsaturated fat content. Both are heart healthy, and can help lower LDL cholesterol (bad fats) while also raising HDL cholesterol (good fats) in your body.  Greek yogurt is another generally healthy food, packed with protein. I always get the 2% fat Greek yogurt, contrary to popular belief, you need fat in your dairy so your body can actually use the vitamin D & calcium

Fun fact: Cilantro was commonly used by wealthy citizens in Ancient Roman times to add flavor to their extravagant dishes. It was seen as a sign of wealth and class as it was expensive to import from other countries. If it's good enough for the rich ancient Romans, it's good enough for me!  A slight departure for my go-to Italian parsley or basil, cilantro adds an aromatic and delicate citrus flavor, perfect for this dip!

 

Ingredients:

  • 1 whole avocado

  • 3 Tbsp cup 2% Greek Yogurt

  • 1 bunch cilantro

  • Lemon juice to taste

  • Sea salt to taste

     

Preparation:

  • Start by cutting avocado in half and scooping into a bowl

  • Cut lemon in half and squeeze juice over avocado

  • Scoop greek yogurt into bowl with avocado and lemon juice

  • Season with salt and cilantro to taste and mix to combine

  • Serve and Enjoy!

     

Nutrition RX:

  • Avocado: is packed with omega 3 fatty acids & monounsaturated fats, heart healthy fats which also have anti-inflammatory properties

  • Lemon: contain vitamin C, important for building collagen and giving you glowing skin and gives your immune system a boost through its anti-oxidant properties

  • 2% Greek Yogurt: is a great source of lean protein, calcium & vitamin D for bone health, and also good probiotic bacteria ideal for optimal digestive health

  • Cilantro: contains vitamin C, and has anti-oxidant properties to boost your immune system

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