A Creamy Broccoli Dip That's a Healthy Winner
Fall not only means the start of football season — it also means the start of many Sunday meals getting replaced by chips and dip, salty bar snacks and microwave finger foods. But filling up while watching your favorite team doesn’t have to be a losing situation for your health. Nor does it have to keep you limited to raw vegetables from the crudites platter.
This year, replace high-sodium, store-bought spreads with a dip of your own creation — one that’s just as creamy and craveable and also a fun makeover of classic ranch dressing and vegetables.
Here, in place of the conventional bottled dressing, a mix of avocado and Greek yogurt give the dip its creamy texture as well as a sweet and tangy flavor. The broccoli lends the dip a good dose of healthy nutrients and some herbaceous notes (not to mention a gorgeous color). And the mix of dill, garlic powder and dried onion flakes give it that ranch-like flavor.
So keep an eye out for double dipping. With a few pulses of the food processor, you’re ready for game time — and healthy snacking.
Processed Dip: 0. Broccoli Dip: 1.
Creamy Broccoli Dip
1 cup broccoli florets
1 clove garlic, peeled
1 green onion, trimmed and roughly chopped
3/4 cup Greek yogurt
1/4 avocado, cut into a few pieces
1 teaspoon dried onion flakes
1/2 teaspoon dried dill
1/2 teaspoon salt-free garlic powder
Pinch freshly ground black pepper
Fill a medium pot with 2 inches of water and then place a steamer basket on top, above the water. Place the broccoli florets in the steamer basket and cover with the lid. Steam over medium heat until the broccoli is barely fork-tender and still vibrant in color, 3 to 5 minutes.
Place the garlic and green onion in a food processor and pulse until finely chopped. Add the broccoli, yogurt, avocado and spices. Pulse again until everything is smooth and well combined. Transfer the dip to a serving bowl.
Sodium content: Broccoli: 30 mg sodium per cup; Greek yogurt: 60 mg per 6 oz, depending on brand. (All other ingredients 0 to 1 mg.)
All sodium content from the USDA National Nutrient Database, release 26, and based on values for raw ingredients for traditional serving sizes.
Jessica Goldman Foung began the blog SodiumGirl.com to capture her adventures in a low-sodium life. She regularly writes about salt-free flavor tips and ingredient swaps.