| DECEMBER 20, 2011 -- Get the holidays off to a delicious and nutritious start with this easy appetizer for your holiday party: Cucumber-Yogurt Dip (see below). It includes nutrient-rich yogurt to help provide an excellent source of calcium. Plus, it provides the perfect playground for an array of veggie dunkers for your fill of fiber and other nutrients and is a great way to follow MyPlate by "Making Half Your Plate Fruits and Veggies." For more recipes, visit the Recipes section of National Dairy Council's website.
Also, the holidays are a busy time of year, but that doesn't mean healthy habits can't be part of your celebration. Help avoid holiday overeating and weight gain by following these tips from Barbara Baron, MS, RD, CDN.
- Get Moving – Keep to your regular exercise routine or start a “holiday routine” if you find you are low on time. Even a post-dinner family walk can help burn calories and help maintain a healthy weight.
- Switch It Up – Make food swaps when possible in recipes. For example, substituting plain, low-fat yogurt for mayonnaise when cooking saves on calories and adds a boost of calcium, but keeps the creamy texture.
- Take Time to Enjoy – With all the rich foods and flavors around you, remember to eat slowly. It can take time for your brain and body to recognize that you are feeling full. Savor every bite!
For more great trips, read The Dairy Report post by Barbara Baron, MS, RD, CDN.
Cucumber-Yogurt Dip
Makes 3 Servings
Prep Time: 5 min
Cook Time: 5 min
Ingredients
- 1 cup low-fat plain yogurt
- 4 oz. low-fat cream cheese
- 1/2 cup diced, seeded cucumber
- 1 clove garlic, minced
- 1 tablespoon chopped fresh dill
- 1 teaspoon lemon juice
- 1/2 teaspoon black pepper
- 1 teaspoon lemon zest
Optional garnish
- Cucumber, sliced thin
- Julienne mint leaves
Instructions
Stir yogurt and cream cheese until smooth. Add remaining ingredients; stir to blend. Serve with raw or blanched vegetables, such as carrots, celery, tomatoes or zucchini.
Recipe created by Chef Sandy D'Amato Executive Chef/Owner, Sanford Restaurant and Coquette Café, Milwaukee.
Nutritional Facts (for 1 serving; 1/3 of dip)
Calories: 150
Total Fat: 8 g
Saturated Fat: 4 g
Cholesterol: 25 mg
Sodium: 170 mg
Calcium: 20% Daily Value
Protein: 9 g
Carbohydrates: 10 g
Dietary Fiber: 1 g |
