When I was a kid, everyone in my family went crazy over my Grandma's Vegetable Dip. We had it as an appetizer for every family party, and everyone simply called it "vegetable dip." This was long before Hidden Valley Ranch Buttermilk Dressing had burst upon the American culinary scene to become the salad dressing of choice for so many American families, but my grandma's "vegetable dip" did taste a lot like the ranch dressing or dip you can make with the Hidden Valley Ranch packaged mix.
I do like the flavor of the dressing and dip made with the mix, but lately I've wanted a recipe for a lighter dip, made without mayo and not using a package mix. This recipe uses low-fat cottage cheese and my favorite fat-free Fage Total Greek Yogurt to make a dip that's delightfully creamy but very low in fat. Not only that, yogurt is one of the SuperFoods, so this dip is very nutritious! This recipe has more dill flavor than regular Ranch Dip, so if you're not crazy about dill, use a smaller amount. I also use a spice mix called Bon Appetit, which can be replaced with celery salt and onion powder. I really liked the flavor of this diet-friendly dip. If you're seriously dieting and need something to take to a Superbowl party, this dip with an assortment of crisp veggies could help you stay on track.
Greek Yogurt and Cottage Cheese Dip with Dill
(Makes 2 cups, recipe created by Kalyn)
1 cup low-fat cottage cheese (the brand I used has only 5 grams fat in 1 cup)
1 cup fat-free Greek Yogurt (I like Fage Total Greek Yogurt)
1-2 tsp. dried dill weed (depending on how much you like dill)
2 tsp. Bon Appetit or Beau Monde seasoning (see below for more information or replacement if you can't find these spice blends)
1-2 tsp. onion powder (can also use finely grated onion if you don't have onion powder)
Put cottage cheese in food processor with steel blade and process about one minute, until cottage cheese is well blended. (It will not be completely smooth.) Add yogurt, dill weed, onion powder, and Bon Appetit or Beau Monde seasoning. Blend about 30 seconds more, until all ingredients are well combined. Chill several hours before using.
Obviously, you can use the Hidden Valley Ranch packaged mix with my mixture of cottage cheese and yogurt to make a dip that's more nutritious.
You can make a variation of this recipe with a little chopped red onion, finely diced cucumber, and finely diced red pepper if you'd like a chunkier dip. I would use about 2 T of each.
About Bon Appetit and Beau Monde Seasoning:
Bon Appetit is a type of seasoning salt made by McCormick Schilling which contains salt, MSG, celery seed, and onion. (I realize many people are concerned about MSG, but I'm convinced it is safe after writing about it for Blogher and using this spice blend for many years.) Beau Monde Seasoning is made by Spice Islands and the ingredient list says salt, dextrose, onion, celery seed, and silicon dioxide. (Dextrose is sugar and silicon dioxide is a mineral added to prevent clumping. Don't be confused by "recipes" claiming to be Beau Monde Seasoning with a long list of ingredients.) If you can't find either of these, or don't want to use something with MSG I would replace it with a mix of 2/3 celery salt, 1/3 onion powder, and a tiny pinch of sugar or Splenda.
More Tasty Dips made with Yogurt:
(Recipes from other blogs may not always be South Beach Diet friendly, check ingredients.)
World's Best Tzatziki Sauce
Spicy Yogurt Dip from Saffron Trail
Swiss Chard Tzatziki from Simply Recipes
Chive, Cilantro and Yogurt Dip from Slashfood
Borani - Spinach and Yogurt Dip from We [heart] Food
Beetroot and Yogurt Dip from Turkish and Delicious
Yogurt Dip for Falafel or Veggies from One Hot Stove
Indian Spinach Dip from 28 Cooks
Other Healthy Dip Recipes:
I wrote Dip Into Something Nutritious on Superbowl Sunday for BlogHer.