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Simple Swaps for Flavorful Eating

May 02, 2016 04:33AM ● Published by Family Features

Now that flowers are blooming and temperatures are rising, many are looking to enjoy lighter, flavorful dishes and fresh seasonal produce.

One of the easiest ways to lighten up your recipes is to swap in lower calorie ingredients that will bring in big flavor. One such ingredient, Hidden Valley Greek Yogurt Dressing, is a great alternative to mayonnaise or sauces in your salads, sandwich spreads, dips and more, packing a perfectly tangy punch for spring and summertime meals.

Nutrition consultant, registered dietitian and certified athletic trainer Dana White has some healthful swaps to make enjoying your favorite snack recipes while cutting back on the calories.

Switch up your dips. Pass up traditional onion dip for a better-for-you snack like cottage cheese. Mix cottage cheese with a flavored Greek yogurt dressing, a pinch of fresh herbs and you’ll have yourself a tasty dip to accompany those freshly-cut veggies and whole-grain pita chips.

Homemade hummus. Hummus is a great go-to snack. Opt to make your own creamy, homemade dip from garbanzo beans and olive oil instead of reaching for sour cream-based dips.

Go Greek. Lose the mayo and freshen up those cold salads like egg, tuna and chicken salad. Try this Greek Tzatziki Salad recipe which substitutes 1/4 cup of mayonnaise for 2 tablespoons of zesty Hidden Valley Greek Yogurt Ranch Dressing. You can serve up a lighter tasting dish that doesn’t skimp on the flavor.

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Greek Tzatziki Salad


  • 1/2 cup prepared garlic hummus
  • 1/4 cup Hidden Valley Greek Yogurt Dressing, Cucumber Dill
  • 1/2 teaspoon salt
  • 1 tablespoon fresh dill or mint, finely chopped
  • 1/4 cup sliced scallions
  • 1/2 teaspoon dried oregano
  • 1 English cucumber, peeled, seeded and diced into 1/4-inch pieces
  • 1 pint cherry tomatoes, each cut in half
  • 1 cup red bell pepper, diced into 1/4-inch pieces
  • 1 cup green bell pepper, diced into 1/4-inch pieces
  • 1/2 cup pitted Kalamata olives, halved


  1. Combine hummus with dressing. Add salt and chopped dill or mint. Refrigerate.
  2. In large bowl, combine scallions, oregano, cucumber, tomatoes, peppers and olives.
  3. Pour refrigerated dressing over vegetables and stir until well combined.
  4. Serve immediately or refrigerate salad; refrigerate or discard leftovers within two hours of preparation. Top with additional chopped herbs before serving.

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