If you’re following the DASH diet and craving a heart-friendly snack, this avocado dip is a game-changer. It’s creamy, loaded with healthy fats, and totally easy to whip up. You’ll also love that it leans on fresh ingredients rather than loads of salt for flavor. In the next few sections, we’ll go over simple ingredients, step-by-step directions, nutrition details, and a few frequently asked questions so you can scoop confidently.
Ingredients
- 2 ripe avocados (pit and skin removed)
- 2 tablespoons fresh lime juice
- ½ cup low-fat plain Greek yogurt
- 1 small garlic clove, minced
- ¼ teaspoon black pepper
- ¼ teaspoon onion powder (optional)
- Pinch of salt (optional, or skip to keep sodium low)
Directions
- Mash the avocados. In a medium bowl, use a fork to mash your avocados until they’re mostly smooth. A few small lumps are fine if you like a bit of texture.
- Add the flavor. Stir in the lime juice, Greek yogurt, minced garlic, black pepper, and onion powder if you’re using it.
- Taste test. Give it a quick sample, then add just a tiny pinch of salt if needed. Remember, the DASH diet is about keeping sodium in check.
- Mix to desired consistency. If you prefer a smoother dip, you can blend everything in a food processor. Otherwise, hand-mashing keeps it a bit chunkier and rustic.
- Serve and enjoy. Pair it with fresh veggies, whole-grain crackers, or use it as a spread on sandwiches.
Nutrition facts
Here’s a quick snapshot per two-tablespoon serving:
| Nutrient | Approx. Amount |
|---|---|
| Calories | 60 |
| Carbohydrates | 3 g |
| Protein | 1 g |
| Fat | 4.5 g |
| Sodium | 30 mg (varies) |
You’ll get plenty of heart-healthy fats from the avocados, plus a bit of protein from the Greek yogurt. As always, actual values may vary depending on brands and portion sizes.
Final thoughts
This dip is a simple and tasty addition to your DASH diet routine. You can layer it on sandwiches, serve it as a party appetizer, or just treat yourself to a midday snack. Feel free to play around with extra herbs like cilantro or chives for even more flavor without turning to salt. By focusing on fresh ingredients, you’re taking one delicious step toward a healthier, happier you.
Frequently asked questions (FAQs)
- Can I store leftovers?
Absolutely. You can keep leftover dip in an airtight container in the fridge for up to two days. Press a piece of plastic wrap against the surface to minimize browning. - Is it only for the DASH diet?
Not at all. While this recipe is especially friendly for anyone watching their sodium, it’s also a great choice if you just want a nutrient-packed snack. - Can I customize the flavor?
Definitely. If you want a little kick, add chopped jalapeños or a sprinkle of chili powder. For extra tang, mix in a tablespoon of finely chopped tomato or onion. - What should I serve with it?
Fresh veggies like cucumber slices and bell pepper strips are top picks. Whole-grain crackers or baked pita chips also pair nicely. You can even dollop it on top of grilled chicken.
Enjoy your creamy avocado dip, and feel free to share your own twists in the comments. Here’s to celebrating simple, satisfying snacks that keep you feeling good.
Ingredients
2 ripe avocados (pit and skin removed)
2 tablespoons fresh lime juice
1/2 cup low-fat plain Greek yogurt
1 small garlic clove, minced
1/4 teaspoon black pepper
1/4 teaspoon onion powder (optional)
Pinch salt (optional, or skip to keep sodium low)
Directions
- Mash the avocados. In a medium bowl, use a fork to mash your avocados until they’re mostly smooth. A few small lumps are fine if you like a bit of texture.
- Add the flavor. Stir in the lime juice, Greek yogurt, minced garlic, black pepper, and onion powder if you’re using it.
- Taste test. Give it a quick sample, then add just a tiny pinch of salt if needed. Remember, the DASH diet is about keeping sodium in check.
- Mix to desired consistency. If you prefer a smoother dip, you can blend everything in a food processor. Otherwise, hand-mashing keeps it a bit chunkier and rustic.
- Serve and enjoy. Pair it with fresh veggies, whole-grain crackers, or use it as a spread on sandwiches.
