Avocado & Yogurt Dip with Jalapeno & Cilantro

The recipe for this delicious dip was demonstrated recently at the University of California San Diego's Medical Center Healing Food Kitchen by the Moore's Cancer Center.
My neighbor attended this event, and was kind enough to pass along this recipe. The concept behind all the recipes was eating healthily, and these were especially helpful for women, as all of the recipes were rich in calcium. Avocados are plentiful here in California and Mexico, so this is a great summer dip to enjoy with the vegetables listed below, and it's really simple, too.

Ingredients

• 1 16-ounce container plain non-fat yogurt (about 2 cups)
• 1 teaspoon cumin
• 3 medium avocado, peeled, halved, pitted, coarsely chopped
• 1 bunch fresh cilantro
• 1 small jalapeno
  
• 1 small garlic clove
  

Method

1. Set a strainer over a medium bowl, line with a double layer of cheesecloth (or paper towel). Place the yogurt in the lined strainer and let set for at least 1 hour. If you leave it for more than 1 hour, place in the refrigerator covered. Draining the yogurt makes this low-fat guacamole extra-creamy.
2. Discard the liquid drained from yogurt.
3. Place garlic in a food processor and mince.
4. Add jalapeno to the garlic and mince for another few seconds.
5. Transfer yogurt to processor.
6. Stir cumin in small dry skillet over medium-low heat until fragrant, about 1 minute. Add cumin to processor, then add avocado.
7. Process all ingredients until smooth.
8. Add the cilantro to processor and combine by using short spurts of processor until combined.
9. Season with salt and pepper, then transfer to a small dip bowl.
10. Can be prepared 6 hours ahead. Press plastic wrap onto surface of dip and chill. Sprinkle with 1 teaspoon cilantro.

This recipe makes about 2 cups, or 32 tablespoons. Each tablespoon provides 23 calories; 1g fat (0 g sat), 0 mg cholesterol, 2 g carbohydrate, 1 g fiber, 15 mg sodium, 40 mg calcium.

Serve with vegetable crudites, roasted beets, sugar snap peas, jicama, broccoli, cauliflower, carrots, zucchini, cherry tomatoes, and cucumber slices.