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Apr 18, 2018 By Joe Carei for The 4 min read

As we roll into spring, and the weather warms (hopefully), the produce on the grocers shelves become more plentiful and affordable. Promoting healthy eating becomes easier, but sometimes we need to give the kids and everyone else for that matter a little push. A recent study found that less than 10 person of Americans eat enough vegetables.

Tasty dips are a great way to get us to eat more vegetables and fruits, but at what point do the dips offset the promotion of a healthy lifestyle?

Store bought dips contain a high amount of sugar, fat and sodium. While some homemade recipes aren’t far behind in the same, we just need to be a little vigilant with our recipes.

Most recipes call for sour cream, but we can make them healthier by making an easy switch and replace the sour cream with Greek yogurt.

Sour cream and Greek yogurt are relatively the same in texture and taste. Because of the reduction of watery whey in Greek yogurt, it has the same viscosity as sour cream. Sour cream and Greek yogurt contain positive nutrional properties including protein, Vitamin B12 and calcium. But, when it comes to fat and nutrient comparison, the yogurt reigns supreme. Yogurt contains less than half the calories and a fraction of saturated fat. On top of that, yogurt contains probioitics, which help with digestion. If buying yogurt, make sure that it contains live, active cultures.

From a price standpoint, Greek yogurt is a little more expensive than sour cream. Buy the unflavored in a larger than single serve container and you will see savings. If you are ambitious enough, you can also make your own Greek yogurt. It is pretty simple, and all you will need is your own thermometer and cheesecloth. You can reduce your cost in half by making your own.

Although these dips are not guaranteed to bring the warm weather faster, it may help. You can also use them to flavor a certain groundhog you’d like to grill, especially after he predicted an early spring.

Homemade yogurt

4 cups milk

½ cup active yogurt — store bought is fine

Heat milk in sauce pan over medium heat until reaches 180 degrees, keep vigilant. Cool milk to 120 degrees by placing in a cool water bath to hasten the temperature drop, and add yogurt, incorporate fully. Pour into container. Let sit for 6-8 hours at 110 degrees. Various ways to keep it at 110 degrees include wrapping in a heating pad, pouring hot water in a coller and put container in water bath and close, or preheating the oven for five minutes, then turning it off, wrapping container in a towel and let sit in the oven. Do not stir. It will be thick and tangy. Refrigerate for at least 2 hours until cold. For Greek yogurt, line a strainer with cheesecloth and put over a larger bowl, cover and allow to drain in fridge until desired thickness. No longer than 24 hours.

Dips — when making, let dip sit for a couple of hours in the refrigerator to marry. If using dried herbs or spices, let sit a little longer.

Herbed

1 cup Greek yogurt

1 tablespoon minced onion (green or Spanish)

1 teaspoon chopped dill

1 tablespoon chopped basil

2 teaspoons red wine vinegar or citrus juice

Salt and pepper

Mix ingredients, adjust with salt and pepper.

Berry dip

1 cup Greek yogurt

1 cup fresh or frozen berries

Juice and zest from half a lime

Brown sugar to taste

Process or mash berries. Push through mesh strainer if you do not want seed. Add rest of ingredients and mix.

Ranch

1 cup Greek yogurt

1 clove garlic, minced

2 teaspoons minced onion

1 tablespoon chopped parsley

½ tablespoon chopped fresh dill

¼ teaspoon salt

½ teaspoon fresh ground pepper

½ teaspoon worchestershire

1 tablespoon chopped chives

Mix all ingredients

Tatziki

1 cup Greek yogurt

1 medium cucumber

2 cloves garlic minced

1 tablespoon lemon juice

1 tablespoon good olive oil

1 tablespoon chopped fresh dill

fresh ground pepper

Peel and chop or grate cucumber into desired chunkiness, then add rest of ingredients

Buffalo Dip

1 cup Greek yogurt

2-3 tablespoons Buffalo wing sauce or Tabasco

1 tablespoon chopped fresh parsley

2 heaping tablespoons crumbled blue cheese

1 tablespoon minced celery (optional)

Mix all ingredients.

Some substitutions include 1/8 teaspoon of garlic powder will equal one clove of garlic, 1/4 teaspoon of onion powder will equal a tablespoon of minced onion, and 1 teaspoon of dried herbs will equal 1 tablespoon of fresh chopped herbs.