Skip to main content

5:2 Recipes: Yogurt Dips

Sour cream is a distant memory due to these delicious yogurt dips. These dips add flavor and moisture to any dish. The flavors are versatile enough to compliment a wide range of dish and foods - even baked potatoes! these are the ones that have been featured so far.

Let me know if you have any favorite yogurt spreads!

Cilantro Dip
0.6475 calories per gram

  • 1 1/2 cups plain whole-milk Greek-style yogurt 
  • 3/4 cup finely chopped cilantro 
  • 4 1/2 tablespoons fresh lemon juice 
  • 1 1/2 teaspoons finely chopped garlic 
  • 3/4 teaspoon cayenne

Gyro Dip

1.33 calories per gram

  • 3/4 cup plain, unsweetened yogurt 
  • 1/4 cup mayonnaise 
  • 1 clove garlic, minced on microplane
  • 2 teaspoons juice from 1 lemon 
  • 2 tablespoons chopped parsley or mint 

Yogurt Fruit Dip (sweet)

0.798 calories per gram

  • 1 cup non-fat Greek yogurt
  • 2 tbsp brown sugar, plus for garnish
  • 1 tsp vanilla extract
  • 1/2 tsp cinnamon
All of the instrcutions are the same.
  1. Drain yogurt in cheese cloth or in fine mesh strainer for 1 hour to overnight - the longer you drain, the thicker the yogurt will become. I like to drain the yogurt longer when the recipe calls for wet ingredients like lemon juice.
  2. Add ingredients and mix well to combine
  3. Let sit 1 - 2 hours, salt and pepper to taste
  4. Last for 2 weeks in the fridge
In the next few weeks I'll be trying out a curry version, a traditional tzatziki (cucumber), spinach, yogurt hummus. Let me know in the comments which one you'd like to see first!


Popular posts from this blog

Vietnamese Caramelized Shrimp Bowl (Tom Rim): 230 calories

One of my favorite dishes is caramelized pork belly and shrimp. Well since I'm back on the restricted calorie wagon (1350 per day). I decided to make just caramelized shrimp! Instead of paring with rice as usual I used the left over sauce to coat shirataki noodles for a low calorie, low carb meal!

I entered the nutritionals into myfitnesspal under "Vietnamese Caramelized shrimp (Tom Rim)", brand is "KT Homemade". The whole recipe makes 773g. Macros: 1045 calories, 175g protein; 43g fat, 83g carbs, .

For portion above, I used 150g of Caramelized Shrimp (Tom Rim), 10 oz shirataki noodles, 2 oz romaine lettuce - 230 calories. Macros: 230 calories; 8g fat; 21g carbs; 35g protein.

The recipe couldn't be more simple, especially if you have a jar of premade caramelized sugar in your pantry. If not, just make it as you cook.


This instructions assume you don't have caramelized sugar in your pantry like I do!Thai chili peppers are optional. It's more t…

Cracking the Calories: Hu Tieu (Vietnamese Clear Noodle Soup) - 250 Calories

Cracking the Calories: Hu Tieu
Vietnamese Clear Noodle Soup
Noodle soups are a mainstay in Vietnamese cuisine. Pho (pronounced: fuh), both chicken and beef, takes the spotlight in popularity. But there are many, many other noodle soups that range from spicy (Bun Bo Hue) to sweet (Bun Rieu) to seafood based broths (Hu Tieu) that are also quite delicious.

I wanted to cook something light and refreshing for Mr. J's return from a long, hard week at a client site and Hu Tieu jumped out at me as the perfect fit. Also it didn't help that Wandering Chopsticks was taunting me with wonderful Retro Posts all week on her Facebook page and this was one of the dishes.

Traditionally, this dish is made with a light seafood broth, topped with pork (BBQ for Saigon Style or boiled for Nam Vang style), shrimp, sometimes, crab claws, and always with lots of vegetables (lettuce, Chinese celery, chives, etc). The noodles are usually wide and flat made of rice…

Easy Pastry Crust Recipe without a Food Processor

As a follow up to my Curry Minced Beef Pot Pie post. I thought I'd share how I got over my fear of pie dough.

As usual it starts with my food idol Kenji Lopez-Alt and his super simple recipe for an easy pie crust. The only catch was that he used a food processor and I don't have one. I had faith in Kenji's recipe development skills when he said that this was fool proof so I followed his step by step photo gallery and used the pictures to gauge if I was doing it right.

I figured that I could do this dough by hand since the first step was to create a paste with the butter and 3/4 of the flour. That's easy enough - that is if I had remembered to take the butter out of the freezer first. Fast forward 30 minutes with the butter at room temperature, a little elbow grease and voila - pie crust!

Instead of using the food processor, I simply smashed the butter into the flour and used the fork to scrap any dough/ butter off the wooden spoon. I was not gentle. I poked, prodded, …