Ever since I got pregnant, I have been searching for easy & healthy recipes that I can make on a regular basis. Something that my sister-in-law & I have become obsessed over recently is greek yogurt. I’m not talking about that sweet treat that comes in individual packages. No, I’m referring to the plain, sugar-less, bitter, might as well be sour cream yogurt that you can buy in bulk.
Are we crazy?!
We are in love.
First, we started using it as sour cream. It tastes almost identical, but with nearly a third of the calories (Sour Cream 2 TBS = 48 cals VS. Greek Yogurt 2 TBS = 17 cals), a fraction of the fat (SC 2 TBS = 5g VS. GY 2 TBS = 0g), only 7% of the cholesterol (SC 2TBS = 14mg VS. GY 2 TBS = 1mg), and three times the protein (SC 2TBS = 1g VS. GY 2 TBS = 3g), it is SO WORTH IT! While the calcium levels are comparable (SC 2 TBS = 2% VS. GY TBS = 3%), greek yogurt still beats out sour cream by 33%!
When neither of our husbands noticed that we were regularly using yogurt on top of all of our mexican dishes, we decided to move forward.
I began to research more dishes to make with greek yogurt. I found so many recipes for muffins, cookies, breads, & dips that were absolutely delicious! I was substituting it for sour cream in any recipe I could find. My breakfasts were full of fruits & granolas on top of yogurt with a little bit of honey mixed in.
And then one day, I came across the most beautiful dip I’ve ever tasted. I didn’t follow the recipe exactly as I found it. Instead, I simplified it to three ingredients. I whipped them up, chopped up some apples, & set it out on the counter.
When my husband got home, he reached for it immediately as he began to sort through the mail. I waited for some sort of reaction, but all I got was a devouring of all of the apples & most of the dip.
Later, I mentioned something about how I was trying to make healthier foods. He said “Haha…honey, what about that dip earlier?”. I told him what was in it, and his jaw dropped. He thought it was some cream cheese fruit dip his mom used to make. No sir! This stuff is healthy.
If you have honey, peanut butter, & apples around all the time like I do, then you will probably be able to make this all the time. Just pick up some greek yogurt & you’re good to go!
In a pyrex (or any other food saving container) dish, add as much plain, nonfat greek yogurt as you want (this will constitute for 50% of the dip).
Then, add equal parts peanut butter. Because I’m a tight-wad, I have very generic peanut butter. If you’re picky about your creaminess & flavor, JIF is the way to go.
To even out the bitterness of the yogurt, add about 1 TBS of honey.
Mix everything together until creamy & even throughout. Chop up some apples & you’re good to go! You can store the dip for up to a week in the fridge. No worries if you pull it out and find some liquid in the bottom of the dish (that’s just from the separation of the yogurt). Just stir it back in & enjoy!
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Guilt-Free Peanut Butter Apple Dip
1 cup creamy peanut butter
1 cup plain, nonfat greek yogurt
1 TBS raw honey
1 small apple, washed & sliced
Mix until creamy. Dip apple slices.
- Serving size: 4 TBS
- Makes about 8 servings
- Nutrition facts (4 TBS of dip + 1 small apple)
- Calories: 282
- Calories from Fat: 146
- Total Fat: 16 g – 21%
- Saturated Fat: 3g – 13%
- Cholesterol: 1mg – 0%
- Sodium: 164mg – 6%
- Total Carbs: 29g – 8%
- Fiber: 5g – 17%
- Sugars: 19g
- Protein: 10g
- Vitamin A: 2%
- Vitamin C: 11%
- Calcium : 6%
- Iron: 5%