Snack

Avocado Dip

Use up the leftover avocado with yogurt and eat fewer chips!

Time to bring out the pickled red onion!

Avocados sitting on the counter are nice and ripe, but you are too tired to slice or cut them into nice cubes. Guacamole doesn’t require neat cutting, but requires using a knife and cutting board for other ingredients like tomatoes, jalapeños, and cilantro, which also means washing them. Guac requires too much energy.

So, I turn them into yogurt-based dips. Just mash and mix and they are ready to eat with chips or crackers. The pickled red onion adds a fresh crunch with an acidic kick making every bite more complex.

Energy saving tip: Use a whisk to mash and mix! Much faster than a fork or spatula.

Minimal effort recipe - Want to eat something with chips
A way to use slightly over-ripe avocado Catching a perfectly ripe avocado is tricky. This recipe is great with either a beautifully ripe and slightly over ripe avocado!
Practice using the Basic Red Onion Pickle! - Onions are pre-cut and flavored already. Feel good about making a dip, but also give credit to the past you for prep assistance.

VISUAL TEXTURE - What textures do you see before tasting? How does it look in the bowl? How does it look on the chip?
CREAMINESS - When you taste, how creamy is it? How do you compare the dip creaminess with plain mashed avocado or plain yogurt/sour cream?
PICKLED ONION - What do you think about the shape and size of onion pieces? How is pickle acidity different from apple cider vinegar or lemon you used in the recipe?
WITH and WITHOUT DIP - How much more or less chips are you eating with the dip? How do you physically feel differently between only eating chips vs. chips with dip? Stomach, mouth, head, body tension, etc.

Dish Category	Snack	Food Group	Vegetable, dairy, protein
Difficulty Level	Beginner	Cooking Method	No Heat
Time Commitment	Total: <15 min. Inactive: 0 min	Final Food Temp	Between cold and room temp
Flavor & Texture Profile	Savory, rich, sour, crunchy, smooth	Colors	Green, purple, red

Ingredients

REGULAR Version (1 serving)	Notes
Avocado – 1 medium (see below for 1 large)	Ripe or slightly over ripe. Little bruising is okay for this recipe. Under ripe does not work.
Yogurt — 6 TBSP	Low-fat is ideal for general health benefits. But if you are stress eating, maybe reduced or whole fat could help you. Test them out :) Or sour cream - reduce to 4 TBSP
Pickled red onion — 2 TBSP	Make the recipe and have it ready in the fridge! Or see step #1 in Step By Step
Apple cider vinegar – 1 TBSP	ACV is convenient acid
Olive oil – 1 TBSP	Help with additional smooth mouthfeel with grassy flavor
Black pepper – ¼ tsp	Adding a tiny kick just enough to balance other flavors
Salt - 4 pinches	Main flavor contributor of the recipe. More will taste “better”, but be mindful of sodium. Reminder: 1 tsp of salt is 100% of general daily recommendation of sodium (2300mg)
Optional: Red pepper flakes – ½ tsp Chopped cilantro – 2 TBSP	Red pepper flakes - if you want spicy Cilantro - if you have leftovers

If you have 1 large avocado…

Yogurt - ½ cup
Picked Red Onion - ¾ cup
Apple cider vinegar - 1-½ TBSP
Olive oil - 2 TBSP
Black pepper - to taste
Salt - ¼ tsp

Serving Ideas

Tortilla chips
Rice crackers
Toast - revised avocado toast
Sandwiches and wraps - in place of mayo, or just for additional flavor profile

Tools & Supplies

Knife
Whisk
Mixing bowl
Measuring spoon

DIRECTIONS - Short

Avocado - Mash and whisk until mostly creamy.
Add the rest of ingredients
Mix well with a whisk until smooth
Garnish with additional red onion pickle

DIRECTIONS - Step By Step

Prepare red onion pickle - finely dice red onion, pour white distilled vinegar to cover, let it sit for 15 min, drain vinegar
Avocado - Cut in half, remove skin and pit. Place in a bowl and mash using a small to medium size whisk (or a fork) until smooth
Add all the rest of ingredients (yogurt, apple cider vinegar, pickled red onion, olive oil, salt & pepper)
Mix everything well using a whisk (or spoon or spatula)
Taste and adjust. Garnish with additional red onion pickle
Serve immediately! Or directly cover the surface with a saran wrap (no air contact) and keep in the fridge until serving

Step by Step Directions

PSA note

Due to logistics of time, space, and inventory management, photo shooting is behind the schedule. I will get to them!

Fooding Every Day