When ever I get out of the hospital and begin recovering from an ulcerative colitis flare, I always make a list of things I want to try and eat that will both nurture me and be easy for my damaged colon to digest. One of the first things on the list is homemade greek yogurt. I use a yogurt starter from GI ProHealth called GI ProStart to make sure I get lots of great probiotics in my gut. I let the yogurt maker go anywhere from 8 to 15 hours. Once done and cooled for 8 hours, I then use a yogurt cheese maker to drain it for 24 hours, making it into thick and glorious greek yogurt.
I occasionally use the yogurt to make smoothies but not a lot. Smoothies have lots of fiber and sugar, not a great combo if you’re already going to the bathroom a lot. I wanted to do something savory with the yogurt and try to get some greens in there as well. That left me thinking about pesto. Pesto is very green and those greens are chopped up into very fine pieces, making them easier to digest.
Taking inspiration from pesto, I created this Mixed Herb Greek Yogurt Dip. It has a 1/2 cup of basil and mint and 1/3 cup dill. Although there is less dill, it still ends up being the dominate flavor. Unlike pesto, I’ve only added 1 tablespoon of olive oil, 1 garlic clove, and I included some capers and lemon juice.
And seriously, it can go on anything. Really. I’ve dipped crackers, Lay’s Ruffles chips, french fries, and veggies into this green goodness. I’ve used it as a salad dressing and sandwich spread. I want to slather it on salmon. I made a wonderful stuffed pita with leftover flank steak, baby arugula, Bulgarian feta cheese and a (generous) drizzle of dip.
You by no means have to make your own greek yogurt either. Fage Total 0% Plain Greek Yogurt has very similar taste, thickness, and texture to my homemade greek yogurt and is my personal favorite store bought brand. Therefore, this is quick and easy, delicious, and extremely versatile (I actually had a really hard time deciding what category to put it under).
Mixed Herb Greek Yogurt Dip
- 1 tablespoon good quality olive oil
- 1 clove garlic crushed
- 1/2 cup basil
- 1/2 cup mint
- 1/3 cup dill
- 2 tablespoons capers
- 1 tablespoon lemon juice about half a lemon
- 1 cup greek yogurt
- 1/4 teaspoon black pepper
- 1/2 teaspoon Himalayan pink salt
Put the olive oil, garlic, basil, mint, dill, capers, and lemon juice into a food processor and pulse until all the greens are very finely diced, similar to pesto. Add the greek yogurt and pulse until combined. Add the salt and pepper and pulse.
Serve cool as a dip, drizzle it on salmon, salads, or flank steak in pita bread with arugula and feta.
Although there is more basil and mint, keep in mind that the dill ends up being the prominent flavor. If you would rather the basil and mint to shine, feel free to adjust the amounts.