Avocado Lime Yogurt Dipping Dressing – If you love smothering veggie sticks or wings in thick, creamy dressing – but don’t love the excess fat and calories – this luscious, vitamin-rich dip is for you!
Have I ever mentioned that I try to eat about 7 servings of fruits a vegetables a day? Well, it’s true, and it’s quite an undertaking. The news that eating vegetables is good for you is pretty ubiquitous, but I landed on 7-a-day after a study was released by UCL (University College London) in the Journal of Epidemiology & Community Health. In brief summary, the study found that eating 7 servings a day instead of the recommend 5 significantly decreases a person’s risk of death and health problems like heart disease and cancer. You can check out a more detailed summary of this study on UCL’s website. As a visiting nurse this was big, important news to me. Perhaps diet is the best medicine. Preventative at least!
Most days I reach my 7 servings. Most… Sometimes it’s hard to do. Having things like pre-cut veggie sticks in the house helps. That way, instead of reaching for crackers and cookies, I’m more likely to nibble on a carrot or a radish. As the seasons change, my veggies change based on what I get through my local crop share. In the spring my favorite thing is sugar snap peas, and then comes summer with all it’s sweet cherry tomatoes and peppers. But I think wintertime has some treasures of it’s own, like the white turnips and watermelon radishes pictured here.
And what’s better than crunchy veggie sticks? Veggie sticks coated in a creamy, thick dressing! That’s where my Avocado Lime Yogurt Dipping Dressing comes in. When I originally set out to develop this recipe, I had planned on a yogurt blue cheese dipping dressing for wings with game day yumminess in mind. But then I had the idea for Sticky Honey Chipotle Cauliflower Wings (to come on Friday) and my plan morphed into this flavorful Avocado Lime Yogurt Dipping Dressing. What I love about this stuff is that although the avocado ups that fat content a little bit (with healthy fats), it has no added oil. Plus, the avocado and cilantro, along with the low-fat dairy, packs added vitamins, protein, and probiotic goodness. It’s rich and creamy and perfect for dipping. If you’re like my husband and I, and love smothering your wings or veggie sticks in creamy ranch or blue cheese goodness, this recipe is for you. But no double-dipping please!
- 1 avocado
- ¾ C 2% plain Greek yogurt*
- 2 Tbsp fresh squeezed lime juice
- 2 Tbsp 2% milk*
- 1 Tbsp honey*
- ⅛ C minced cilantro
- ⅛ tsp cumin
- ⅛ tsp salt
- black pepper to taste
- Combine all of the ingredients and blend using a hand blender or a food processor until the dressing is smooth and the cilantro looks like small, green specks in the dressing.
- Serve immediately or chill up to 3 days in the refrigerator.