Food, Family & Fun

A Seasonal Guide to Healthy Eating
Commemorating 50 years of School Lunch


Yogurt-Mustard Dip

10 minutes
Serves: 8

Here's an easy snack with fresh vegetables and nonfat yogurt.


  • 1 Tbsp chopped onion
  • 2 Tbsp chopped sweet pickle (or relish)
  • 2 Tbsp chopped fresh parsley (or fresh dill), use half as much for dried
  • 1 Tbsp prepared mustard
  • 1/2 tsp paprika (optional—if you like a pink color)
  • 1 cup nonfat plain yogurt
  • 1 lb vegetables, raw or lightly steamed, any combination:
         green beans, cauliflower or broccoli florets (cut into small pieces),
         carrots (peeled and cut into sticks)
  1. Combine together onion, pickle, parsley, mustard, and paprika (optional).
  2. Mix into yogurt.
  3. Put dip in a small bowl in the middle of a large plate. Surround it with vegetables for dipping. Serve.
  4. For a taste variation, try Curry Dip: Substitute 2 tsp of curry powder for the mustard, add 1 Tbsp milk, and 1/8 tsp of sugar. Add 1 to 2 Tbsp raisins (optional).

Nutrients per serving (dip only)
2 Tbsp

  • Calories 22
  • Saturated fat.0 g
  • Iron.1 mg
  • Protein 2 g
  • Cholesterol 0 mg
  • Calcium 64 mg
  • Carbohydrate 3 g
  • Vitamin A 5 RE
  • Sodium 70 mg
  • Total Fat.2 g
  • Vitamin C 2 mg
  • Dietary Fiber 0 g


Is a tomato a fruit or a vegetable? The surprising answer: tomatoes are fruits that are usually called vegetables. Most fruits have seeds. Fruits are usually eaten raw, while many vegetables are cooked. Here's a game: Ask your child to name as many vegetables as possible in three minutes. Count how many different vegetables were served this week at school.


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