Creamy Avocado Yogurt Dip

A healthy alternative for a veggie dip, sandwich spread, or salad dressing


In my last post, I showed this dip served with Oven-Roasted Fiesta Fries. It has a yogurt base making it a healthy alternative to sour cream-based dips and dressings. The seasonings in this recipe are mild--similar to what you would find in a ranch dressing recipe; although it can be spiced with additional flavors if you prefer. You can mix it by hand or in a blender. So easy.

Step-by-step photos for making Creamy Avocado Yogurt Dip

Step 1. Assemble the ingredients: avocado, lime juice, Greek (strained) yogurt*, honey, salt, garlic & onion powder, black pepper, milk or buttermilk (for thinning, if necessary). Optional additional ingredients: chives, green onions, cilantro, cumin, cayenne, or minced jalapeno

*You can buy Greek yogurt or strain regular yogurt to make your own--here's how

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Here's how to mix the dip by hand (the result is a dip with some texture):

Step 2. Cut the avocado into chunks, put it on a plate and drizzle with lime juice.

Step 3. Mash avocado with a fork. If it's hard to mash, it isn't ripe enough. (Unripe avocados don't have much flavor and will result in a blah-tasting dip.) Mash it thoroughly to get it as smooth as possible.

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Step 4. Put the mashed avocado in a bowl along with remaining ingredients (except milk). Stir it until well combined. You can use the same fork for this.

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Step 5. If the dip is thicker than you want it, stir in milk or buttermilk one tablespoon at a time until it is the right consistency.

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I mixed mine to be about the consistency of sour cream to serve with Oven Fiesta Fries.

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For a smoother dip, use a blender. (A smoothie blender is a perfect & convenient size, although any blender will do.) Simply throw everything into a blender container and give it a whirl until it's well mixed. Gradually add milk, if needed.

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The blender makes a dip or salad dressing with a very smooth consistency. It should be served right away. The avocados will begin to brown after it is exposed to air for awhile, although the lime juice slows the browning some.

It's a cool creamy compliment for dipping something that is spicy, salty or crunchy. 

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This mild, creamy dip is perfect with my Oven-Roasted Fiesta Fries. 

Click to view Oven-Roasted Fiesta Fries recipe

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SERVING SUGGESTIONS (add more or less milk to achieve different consistencies suitable for a variety of uses): 

  • Dip: Use a thick or thinned version as dip for chips, French fries, and raw veggies.
  • Topping: Use a thick version as a healthy substitute for sour cream on baked potatoes.
  • Sandwich spread: Use a thicker version as a healthy substitute for mayonnaise on sandwiches.
  • Salad dressing: Use a thinner version as a healthy salad dressing on greens or slaw.

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Make it a yummy day!

Link directly to this recipe Print this recipe
Creamy Avocado Yogurt Dip, Spread, or Dressing
By Monica              Servings: makes 1 cup
Ingredients
  • 1 avocado
  • 1 tablespoon lime juice
  • 1/2 cup lowfat Greek yogurt (for directions to make your own, go to: www.theyummylife.recipes/167)
  • 1 teaspoon honey
  • 1/2 teaspoon kosher salt
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon onion powder
  • 1/4 teaspoon ground black pepper
  • 1-4 tablespoons milk or buttermilk (for thinning, if necessary)
  • Optional additional ingredients: chives, green onions, cilantro, cumin, cayenne, or minced jalapeno
Directions
To mix by hand: peel and cut avocado into chunks; drizzle with lime juice mash with fork; transfer to small bowl.  Add yogurt, honey, salt, garlic powder, onion powder & black pepper. Stir until well combined. If too thick, gradually add milk a tablespoon at a time until desire consistency. Serve right away.

To mix in blender (for smoother consistency): Add avocado to blender container, drizzle with lime juice, and blend. Add remaining ingredients except the milk and blend until well combined. Blend in milk a tablespoon at a time until desired consistency.

SERVING SUGGESTIONS (add more or less milk to achieve different consistencies suitable for a variety of uses):
--As a dip: Use a thick or thinned version as dip for chips, French fries, and raw veggies.
--As a topping: Use a thick version as a healthy substitute for sour cream on baked potatoes
--As a sandwich spread: Use a thicker version as a healthy substitute for mayonnaise on sandwiches
--As a salad dressing:  Use a thinner version as a healthy salad dressing on greens or slaw.
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Posted on Wednesday, September 28th, 2011








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