Food for Thought

July/August 2025

FOOD FOR THOUGHT…

PROTEIN-RICH TACO DIP

This recipe might sound like a guilty pleasure, but it is packed with protein and fiber. Using one cup of plain yogurt along with the sour cream cuts down on the overall fat content without sacrificing flavor. Easy to prepare and modify, this taco dip is a favorite recommendation from our experts to clients at the St. Joseph’s/Candler Wellness Center.

INGREDIENTS

  • 1 can of refried beans (15 oz)
  • 1 cup plain Greek yogurt
  • 1 cup sour cream
  • 1 packet of taco seasoning (1 oz)
  • 2 medium avocados
  • 1 jalapeno, seeded and chopped
  • ½ lime, juiced
  • 1 cup shredded Mexican cheese or shredded cheddar>
  • 1 ½ cups grape tomatoes, quartered
  • ¼ cup black olives, sliced
  • 2 Tbsp green or red onion, finely diced
  • ½ cup fresh cilantro, chopped
  • Optional: more chopped jalapenos
  • Salt and pepper to taste

DIRECTIONS

  1. For bottom layer, spread refried beans in a 9x9 inch pan.
  2. For the next layer, combine yogurt, sour cream, and taco seasoning. Spread over bean layer.
  3. In a medium bowl, mash avocados with a fork. Stir in jalapeno and lime juice.
  4. Spread avocado mixture over yogurt/sour cream layer.
  5. Top everything with shredded cheese, grape tomatoes, olives, onions, cilantro, and if desired, more jalapenos.
  6. Serve with veggies or chips.