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I lived for 10 years in Colorado, where a strong influence of flavors from Mexico is passed up through the southwest states.  It’s a flavor combination that I both crave and miss living in Europe.  So I make my own, easy-peasy!  Plain yogurt takes the place of sour cream as you get more bang for your ingredient buck in terms of fresh, zingy taste, lower in saturated fat, and with gut-busting bacteria that keeps your digestive health on track (ahem)!

Low Calorie salad dressing

PREP TIME:  10 min

MAKES:  1 ½ cups  (360 ml) dressing

KEEPS:  10-14 days in refrigerator*

  • ½ cup (120 ml) olive oil

  • ½ cup (110g/120ml) Greek or plain yogurt

  • ½ cup, packed (20 g) cilantro (coriander) 

  • 2 Tbsp (15 g) diced red onion

  • 1 clove garlic, minced

  • 1 tsp lime juice

  • ½ tsp salt

  • ¼ tsp black pepper

  • ¼ tsp red pepper flakes

Raw vegetables, and seasoning.

Wiz all of the ingredients in a blender or food processor until smooth.


Super Foods Salad of mixed leaves, avocado, tomato, green onion, black quinoa, toasted pumpkin seeds and radish sprouts.

Super Foods Salad of mixed leaves, avocado, tomato, green onion, black quinoa and radish sprouths

Perfect dressing for your Weekday Bean & Brown Rice Burritos


Recipe & Photo Credit:  Cathy Menees




Plain yogurt in Europe is more runny and smooth than the plain yogurt sold in most US grocery stores.  So if using Greek yogurt or a thick yogurt that nearly stands on it's own, expirament with thinning it out with a bit of milk or water.

STORING:  Our refigerator is set to 3 Celsius, which is about 37 Fahrenheit.  At that temperature, and stored in a caraffe with a tight-fitting lid, this dressing lasts easily 2 weeks.


*Refrigerators and storage containers vary, so just observe your own to get a feel for how long it will last.  You will know by the smell (or growning mold) when something is not right!

KITCHEN BUDDIES:  A good food processor, blender or nutribullet is neccesary to get the smoothness you want from a salad dressing made with fresh (vs dried) herbs and aromatics.  If you don't have one, then better have a sharp knife and don't be afraid to be happy with a slightly lumpy will still taste great!

Chickpea and Quinoa Tabbouleh
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