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This is precisely the time of year when my thoughts and taste-buds turn to a thing lighter, fresher and with a bit of crunch, specially at lunch time. I am consequently satisfied to mix and match some deli meats, fish, cheese and veggies with a dip side dish to bring flavour and β€˜moisture’ to a meal when the former can be a bit dry. Likewise I will contentedly greet a lunchbox with the identical dip and some cruditΓ©s for a lighter spring mid-day meal when out and about.

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That stated I do not go a bundle on prepared-produced dips also frequently (they do have a location but, for me, not each day). I consequently make my personal salsas and dips anytime achievable so that I know they are not loaded with more sugars, preservatives and undesirable components.

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This is my most up-to-date fave a single – a Greek Feta Dip that actually does sing with flavour. The feta brings good savoury and cheesiness to the dip and a tiny goes a extended way. I serve with with a topping of a Greek salsa – with all the usual Greek components like tomatoes, olives, cucumber and herbs. The two collectively make a good side dish on a buffet table but also make, served singularly, a fabulous lunch box meal (in my bariatric bento box – facts right here) with further dippers like carrot sticks, sliced radishes and entire mangetout. If I am specially hungry then a couple of wholemeal or protein crackers do not go amiss alongside.

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Pile up in a bowl for a buffet style meal or serve in single portions as liked. This quantity tends to make adequate for about four but can be quickly doubled or tripled to cope with larger numbers or bigger appetites. It will hold chilled in the refrigerator for up to about five days, stir properly just before serving.

FETA DIP WITH GREEK SALSA

Components

METRIC/US

Dip:

100 g/four oz light feta cheese

100 g/four oz low-fat cream or soft cheese

two tbsp fat-free of charge Greek yogurt or quark

salt and freshly ground black pepper

Salsa:

40 g/1Β½ oz cucumber, chopped

100 g/four oz red and yellow cherry tomatoes, quartered

four entire stoned/pitted black/ripe Greek olives, halved

1 tbsp chopped red onion

1 tbsp chopped fresh dill

1 tbsp crumbled light feta cheese

1 tbsp red wine vinegar

pinch of dried oregano

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System

  1. Β To make the dip, location the feta, cream or soft cheese and yogurt or quark in a blender and whizz till smooth. Season to taste (you may possibly not need to have any salt considering the fact that the feta is salty) then spoon into a serving dish.
  2. Β To make the salsa, mix the cucumber with the tomatoes, olives, red onion, dill, crumbled feta, vinegar and oregano. Season to taste. Serve on major of the dip or alongside in either a substantial dish or as person servings.

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SERVES four

WLS PORTION: Β½

V appropriate for Vegetarians

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CALORIES PER PORTION: 93

PROTEIN: eight.9 g

CARBOHYDRATE: two.9 g

FAT: four.eight g

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Pictures Β© copyright of Bariatric Cookery (UK) Ltd

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