In my last post, I stated the fact that a dismal 26 percent of American adults consumed 3 or more servings of vegetables a day, less that the minimum daily recommendation of 4 to 5 servings per day. I also said that there are tons of ways to pile more veggies into your diet, and here I will give you a concrete example: a delicious, Mediterranean style eggplant dip recipe!

This dip is similar to baba ganoush, but uses yogurt instead of tahini. I like this dip because it is super yummy (which is obviously important!), and it is packed with protein and fiber, which help keep me satisfied until my next meal. I also have a slight addiction to nut and seed butters of all kinds, so an open jar of tahini, beckoning to me in the night, is a scenario I try to minimize. Yogurt does not have quite the same effect. This dip works great as a sandwich spread, with crispbread or pita bread, or as a vegetable dip. Imagine, vegetables piled on top of vegetables! Amazing!

Mediterranean Eggplant Dip

Makes about 4, ½ cup servings

1 ½ lbs eggplant (I usually use Japanese eggplant because it’s easily available locally, but Italian works too)
2 Tbs. lemon juice
2 cloves of garlic, minced
½ cup non-fat or low fat plain yogurt
salt to taste
fresh mint (optional)

1.Prick the eggplant with a fork or knife several times and either grill until the flesh begins to ooze or roast in a 450 degree oven for about 30 minutes.

2.When the eggplant becomes cool enough to handle, cut it into chunks and put it into a blender or food processor. I keep the skin on the eggplant to up the fiber and nutrient content. Add lemon juice, garlic, yogurt, and salt to taste. Blend or process until smooth. Taste and adjust seasonings as necessary.

3.Garnish with freshly chopped mint (optional). Serve warm or at room temperature. This dip will store in the fridge for about 4 days and tastes even better as the flavors meld together.

Nutrition Information per serving: 65 calories, 0g fat, 14.5g carbohydrates, 4.5 g protein, 5 g fiber