Veggie and Fruit Dips

Dill Dip

Servings: 2 to 4 Tbsp is ~40 kcals = Freebie

Ingredients

• 1 cup low fat cottage cheese
• 1 green onion, chopped
• 2 tbsp fresh parsley, snipped
• 1 tsp dried dill
• 1⁄2 tsp Worcestershire sauce
• 1⁄8 tsp pepper
• 1 dash garlic powder

Directions

1.) Combine all ingredients in a blender or food processor, process until smooth.
2.) Cover and refrigerate for at least one hour. Serve with your favorite freebie veggies.

Garlic and Herb Dip

Servings: 2 to 4 Tbsp is ~40 kcals = Freebie

Ingredients

• 1 cup low fat cottage cheese
• 1 garlic clove, minced
• 1 tbsp chopped chives
• 1 tbsp chopped parsley
• 1 tbsp olive oil
• 1 tbsp lemon juice
• salt and pepper

Directions

1.) Combine cottage cheese and garlic in a blender or food process – process until smooth. Stir chopped chives and parsley into cheese mixture.
2.) Pour cheese and garlic mixture into a medium bowl and stir in olive oil and lemon juice. Serve with your favorite freebie veggies.

Greek Yogurt Ranch Dressing

Yields 4 MetPro Servings Total: 2 Tablespoons is one serving (19 calories per serving)

Ingredients

• ½ cup plain Greek yogurt
• ½ teaspoon garlic powder
• ½ teaspoon parsley, dried
• ½ teaspoon chives, dried
• ½ teaspoon dill, dried
• ¼ teaspoon onion powder
• 2 teaspoons fresh lemon juice (or white rice vinegar)
• 1-2 tablespoons of water to thin the dressing salt and pepper to taste

Directions

1.) Add all of the ingredients to a bowl or and mix until well combined.

Fruit Dip

Per serving: 1 protein + 1.5 meal carb + 1 fat = “Anytime Snack”

Ingredients

• 5 oz plain low fat Greek yogurt
• 2 tbsp peanut butter
• 1 tbsp cocoa powder
• 1 tsp vanilla extract
• Optional cinnamon and/or stevia (for sweeter dip)

Directions

1.) Add all of the ingredients to a bowl or and mix until well combined.