Crudités with Herb and Garlic Yogurt Dip
Serve a spread of colorful arthritis-friendly veggies paired with a creamy, low-fat dip featuring fresh, green herbs.
A splash of color always helps make people hungry. This herb-filled, simple-to-make dip, which is similar to the herb and garlic cheese spread popular at holiday parties, adds those bright, healthy colors with chopped vegetables. Use those listed, or branch out and try snap peas, celery, cucumbers or bell peppers. Veggies with colorful skin like carrots and bell peppers also come with arthritis-friendly antioxidant benefits. The best part? You don’t even have to chop the herbs.
To make this recipe you will need a food processor or blender, a rubber spatula, a sealable container and a knife if you don’t use pre-but vegetables.
Nutrition information (per serving)*: Total Fat (0.5g); Carbohydrates (10g); Sodium (221mg); Sugar (6g); Fiber (3g); Cholesterol (3mg); Protein (7g)
1-pint (16oz.) 2% Greek-style yogurt
1 (3/4-oz.) package fresh dill
1 (3/4-oz.) package fresh chives
2 tsp. pre-chopped garlic (or 2 cloves, smashed)
1/2 tsp. kosher salt
1/4 tsp. ground black pepper
1 pint cherry tomatoes
2 cups pre-washed baby carrots
2 cups pre-cut broccoli florets
2 cups pre-cut cauliflower florets
1. Put yogurt in the food processor
Scoop the yogurt into the work bowl of a large food processor fitted with the blade attachment.
2. Tear and add herbs
Add the dill, discarding any big stems, and the chives, tearing them into smaller pieces by twisting the whole bunch with your hands, like you’re wringing out a towel.
3. Add garlic, salt and pepper and mix
Add the garlic, salt and pepper, and whirl until the mixture is smooth and evenly green, about 90 seconds, scraping the sides of the bowl with a rubber spatula halfway through.
4. Transfer dip to a container
Transfer the dip to a sealable container and refrigerate until ready to serve, up to 5 days. (The flavor will improve as it sits.)
To serve, stir the dip, then pour some of it into a bowl and serve with a tray filled with the tomatoes, carrots, broccoli and cauliflower.
Ingredient Tips & Benefits
- The longer you refrigerate this herb dip the more it allows the flavors to meld and develop. This is especially true in dips that have aromatic ingredients like garlic and herbs.
- Greek yogurt has a rich, creamy texture, which makes it ideal for dips like this one. It’s also an excellent source of protein, calcium, B-12 and potassium.
- Crudités, or raw vegetables served with dip, like carrots and red peppers are a great way to get a dose of antioxidants in your diet. These orange- and red-hued vegetables get their distinctive color from carotenoids like beta-cryptoxanthin. Studies show these compounds can reduce your risk of developing rheumatoid arthritis and other inflammatory conditions.
*Disclaimer: All nutritional information provided is approximate and based on USDA measurements. Actual amounts may vary based on exact ingredients used, how they are prepared and serving size.
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