Wednesday, May 27, 2015

Healthy family recipe: Piled High Greek Dip

Try this tangy dip made with hummus, fat-free Greek yogurt and veggies for your Super Bowl party!

Healthy family recipe: Piled High Greek Dip

Rebecca Rogers, RD, LDN, is a clinical dietitian for the Healthy Weight Program at The Children's Hospital of Philadelphia.

The good news is that everyone loves dips!  The bad news is that dips can easily sabotage your family’s efforts to eat the right foods and the right portions. Try this tangy dip made with hummus, fat-free Greek yogurt and veggies for your Super Bowl party!

Piled High Greek Dip


  • 1 container (7 or 8 oz) plain hummus
  • 1 container (6 oz) fat-free Greek plain yogurt
  • 1 tablespoon chopped fresh parsley
  • 1 teaspoon fresh lemon juice
  • 1 medium plum (Roma) tomato, seeded, chopped
  • 1/3 cup pitted kalamata olives, quartered
  • 1/3 cup finely chopped seeded cucumber
  • 1/2 cup reduced-fat crumbled feta cheese (2 oz)
  • 1/4 cup chopped green onions (4 medium)


  1. Spread hummus in shallow dish.
  2. In a small bowl, mix yogurt, parsley and lemon juice; spread evenly over hummus.
  3. Top with tomato, olives, chopped cucumber, feta cheese and onions.  
  4. Serve with pepper strips, cucumber slices, carrots and celery sticks.

Makes 12, 1/4 cup servings

Adapted from Betty Crocker

You can make dipping healthy with some of these easy tips:
  • Portion out a spoonful of the dip onto a plate instead of dipping multiple times into the dip bowl. It is easier to account for what we eat if we can see it all on a plate.
  • Use low-fat/fat-free products like sour cream, greek yogurt, and cream cheese to cut out some of the fat.
  • Puree beans for the base of your dip for added protein and fiber.
  • Use veggies in place of chips, crackers and bread to cut calories. Try carrot, cucumber, zucchini and jicama sticks, pepper slices, tomatoes, sugar snap peas, mushrooms, broccoli, cauliflower, asparagus and celery. 

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The Healthy Kids blog is your window into the latest news, research and advice around children's health. Learn more about our growing list of contributors here.

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Anna Nguyen Healthy Kids blog Editor
Sarah Levin Allen, Ph.D., CBIS Assistant Professor of Psychology at Philadelphia College of Osteopathic Medicine
Stephen Aronoff, M.D., M.B.A. Chair of the Department of Pediatrics at Temple University Hospital
Peter Bidey, D.O. Medical Director of Family Medicine at Philadelphia College of Osteopathic Medicine
Christopher C. Chang, MD, PhD, MBA, FAAAAI, FACAAI Associate Professor of Medicine in division of Rheumatology, Allergy and Clinical Immunology at UC Davis
Katherine K. Dahlsgaard, Ph.D. Lead Psychologist of The Anxiety Behaviors Clinic at Children's Hospital of Philadelphia
Gary A. Emmett, M.D., F.A.A.P Director of Hospital Pediatrics at TJU Hospital & Pediatrics Professor at Thomas Jefferson Univ.
Magee DeFelice, M.D. Division Chief of Allergy and Immunology at Nemours/Alfred I. duPont Hospital for Children
Hazel Guinto-Ocampo, M.D. Chief of Pediatric Emergency Services at Nemours duPont Pediatrics/Bryn Mawr Hospital
Rima Himelstein, M.D. Adolescent Medicine Specialist at Crozer-Keystone Health System
Jessica Kendorski, PhD, NCSP, BCBA-D Associate Professor in School Psychology/Applied Behavior Analysis at Philadelphia College of Osteopathic Medicine
Anita Kulick President & CEO, Educating Communities for Parenting
Janet Rosenzweig, MS, PhD, MPA VP for Programs & Research for Prevent Child Abuse America
Beth Wallace Smith, R.D. Registered Dietitian at Children's Hospital of Philadelphia
Emiliano Tatar, M.D. Pediatrician at Einstein Healthcare Network Roxborough Plaza
Jeanette Trella, Pharm.D Managing Director at The Poison Control Center at CHOP
W. Douglas Tynan, Ph.D., ABPP Director of Integrated Health Care for American Psychological Association
Flaura Koplin Winston, M.D., Ph.D. Scientific Director of the Children’s Hospital of Philadelphia’s Center for Injury Research and Prevention
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