Light is Right

Start the new year with walnut-feta yogurt dip

The still, white, frozen weather of January gives us ample opportunities for activities: sledding, ice-skating and cross-country skiing. And inside is another full schedule, with basketball and hockey in swing and football still in season. While the month is certainly full, this walnut-feta yogurt dip isn’t. At only sixty-eight calories per serving, the snack can help lighten us all up. And who doesn’t need that?

RECIPE: Walnut-Feta Yogurt Dip


4 cups plain low-fat or fat-free yogurt
1/2 cup crumbled feta cheese (2 oz)
1/3 cup chopped walnuts or pine nuts
2 tbsp snipped dried tomatoes (not oil-packed)
2 tsp snipped fresh oregano or 1 tsp dried oregano, crushed
1/4 tsp salt
1/8 tsp freshly ground black pepper
Walnut halves
Assorted vegetable dippers


To prepare yogurt for the dip, line a strainer or small colander with three layers of a 100-percent-cotton cheesecloth or a clean paper coffee filter and suspend lined strainer over a bowl. Spoon in yogurt. Cover with plastic wrap and refrigerate at least 24 hours, up to 48 hours. Remove from refrigerator; discard liquid in bowl. Transfer yogurt cheese to medium bowl. Stir in feta cheese, nuts, tomatoes, oregano, salt and pepper. Cover; refrigerate at least 1 hour or up to 24 hours. Top with walnut halves. Serve with vegetable dippers. Makes 2 cups.

Note: Use yogurt that contains no gums, gelatin or fillers, which may prevent curd and whey from separating.

Recipe courtesy of Better Homes and Gardens.

Nancy Lynch is a self-taught cook from a family of foodies. She teaches cooking classes at Orange Tree Imports and All Through the House in Stoughton. E-mail your questions, comments or recipe requests to

Find more Dining In recipes here.

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