One of the changes that I made in my diet is to eat more vegetables. Every meal I try and eat half my plate full of these vitamin rich foods. For the most part I prefer eating them in their raw state. Most of the time I eat them in salads, however sometimes it’s just easier to eat them as hand held pieces. When I eat them this way, I prefer to eat them with dip. I am well aware that the dip can make a healthy meal a little less healthy, however a little goes a long way. One of my favorite herbs is dill. I created a dip recipe full of dill. It is a bit higher on the carb count from what I usually eat as I have added a bit of honey.
Most of the time when I make a dip the base I usually use is sour cream or a combination of sour cream and mayonnaise. I decided to try something different and use Greek Yogurt.
I learned that not all Greek yogurts are created equally and that I had once thought I was eating Greek yogurt, but in actuality I was eating what they call, Greek style yogurt. How many other people have thought the same thing?
Greek yogurt is basically milk/cream with no other additives to it. Greek style yogurt can contain thickeners, stabilizers, gelatin, gum bonds, preservatives and milk solids. While Greek yogurt gets its thickness and creaminess by having the whey strained off of it. Greek style yogurt gets its thickness and creaminess through the various additives.
What is whey?
Definition of whey
: the watery part of milk that is separated from the coagulable part or curd especially in the process of making cheese and that is rich in lactose, minerals, and vitamins and contains lactalbumin and traces of fat.
In easier to understand terms — whey is the milks watery component, which remains after the milk has curdled.
Removing the whey gives the Greek Yogurt a denser consistency. It also creates a yogurt that is full of protein. In fact, Greek yogurt has almost double the amount of protein than regular yogurt. Due to it having more protein, it will keep you fuller longer than if you used regular yogurt or Greek styled yogurt.
Other interesting facts about Greek yogurt:
* has less preservatives than Greek style or regular yogurt
* has less sugars and less carbohydrates
* is higher in fat than Greek style or regular yogurt
* has 1/2 the sodium
After learning more about the differences between the two types of yogurts I decided to use the Greek Yogurt in this recipe.
Honey Dill Dip
- 1 cup plain Greek yogurt
- 1 cup fat free sour cream
- 1/2 cup mayonnaise
- 1/4 cup fresh dill, chopped
- 1 Tbsp lemon juice
- 1 tsp honey
- 1/2 tsp garlic powder
Combine yogurt, sour cream and mayonnaise in a small bowl.
Chop the fresh dill quite finely and add. Add the lemon juice, honey and garlic powder and stir to combine.
Refrigerate for several hours before use, as this is to allow for the flavours to combine. Eat with cut raw vegetables of your choice.
Makes approx — 2 1/2 cups
Per 1/2 cup — 174 calories; 8.6 g fat; 125.4 g sodium; 19.9 g carbs; 1.9 g fiber; 1.7 g sugar; 6.3 g protein.
Be blessed 💞💞💞
Please note that I am not a nutritional or medical professional. I am sharing my own experiences and not advising. Nothing that I express should be taken as medical advice and you should consult with a medical professional before starting any diet or exercise plan. The reason that I am providing some of the nutritional information is as a courtesy. I use MyFitnessPal to calculate and I usually will remove sugar substitutes (erythritol, Splenda, swerve etc..) from the final carb count and net carb count, as it doesn’t affect my own blood glucose levels. It is my goal to do my best to be as accurate as possible, but you should independently calculate nutritional information on your own before relying on them. I expressly disclaim any and all liability of any kind with respect to any act or omission wholly or in part in reliance on anything contained in this website.