Spicy Greek Yogurt Dip for Vegetables

Chobani Greek Yogurt
Greek Yogurt Dip with Chipotle

This dip is made with Greek yogurt! The taste and calories are lighter using Greek yogurt than using a mayonnaise or cream based dip. Plus, you will get a quick protein boost because Greek yogurt has more protein than regular yogurt. What better way to enjoy a dip without feeling the guilt. The flavor of the chipotle sauce gives you the right kick to start your party anytime. It is an easy recipe of three ingredients. All you need is cut up vegetables to serve.

In a blender add a cup of Chobani non-fat plain Greek Yogurt with half can of chipotle chile sauce and ½ cup of any salsa. Blend and serve with fresh veggies.

Recipe adapted from: http://www.chobani.com/culture/recipes/chipotle-dip/.

Nutrition info for 6 servings: 35 calories, 0g total fat, saturated fat 0g, trans fat 0g, 0 mg of cholesterol, 330 mg sodium, 4 grams of carbohydrates, 0 g dietary fiber, 3 g sugars, 4 g protein.

Traditional granola bars

I love making granola to add in yogurt and this is about the same recipe. I have made it with wheat germ or golden raisins. It can make 10 bars.

2 ½ cups of oats
½ cup shredded coconut flakes, unsweetened
¼ c brown sugar
1 tsp ground cinnamon
¼ cup nuts in pieces (almonds, walnuts or pistachios)
¼ cup dried fruit (cranberries or raisins)
¼ cup sunflower seeds
¼ cup semi sweet chocolate chips of any flavor
¼ cup oil (vegetable)
¼ cup maple syrup or honey
½ tsp salt
1 tsp. vanilla extract

Preheat oven to 350 degrees. Butter an 8×8 inch baking dish. If you have parchment paper, cut to fit the pan with overhangs to make it easier to lift and spread butter evenly. Combine oats, coconut flakes, brown sugar, cinnamon, nuts, dried fruit, sunflower seeds, and chocolate chips in a large bowl. In another bowl whisk the oil, honey or maple syrup, salt, and vanilla extract. Add the oil mixture into the oats bowl and mix well. Place in the baking dish, and press the mixture into the pan with a hard spatula and bake for 30 minutes or until golden brown. Let cool completely for a few hours and then cut into bars.

You can cut them smaller for snack bite size pieces. If you cut into 10 bars it contains: 290 calories, 15 g total fat, 4.5 g saturated fat, 0 g trans fat, 0 mg dietary cholesterol, 36 g carbohydrates, 4 g fiber, 19 g sugar, 5 g protein, 120mg sodium.

Strawberry daiquiri

Good morning!  Is it too early for a strawberry daiquiri?

Well this one is virgin, sorry. This one has 1/2 cucumber (peeled), 10 almonds, 7 strawberries, 1/4 cup of margarita mix. If you don’t have margarita mix, add 1/4 cup water and half of a fresh squeezed lime. Blend and that’s it.

Easy brussels sprouts

Coles de bruselas cocidos al vapor

These brussels sprouts are so easy to cook and delicious. First, rinse them well and cut the bottom and discard outer leaves if they are damaged.

In this dish, sprouts are steamed in a deep pan filled with an inch of water until tender. This will take about 15 or 20 minutes. Then drizzle olive oil, balsamic vinegar and ground sea salt. I also added cranberries to this dish. 

My other two favorite ways to cook them is in the oven. One is wrapped in foil seasoned with olive oil, balsamic vinegar, honey and almonds. You can also do this on the grill. Another way is roasted on a baking pan, cut them in half, drizzle olive oil and bake for 20-25 minutes at 350 or even 400 degrees. My children like to add parmesan cheese on top when they are ready.

What is your favorite way to cook these brussels sprouts?