Avocado Dip

avocado cut in half lengthwise

This is a healthy dip recipe – it has good fats and fiber from the avocado.  It uses goat-milk yogurt or soy yogurt, but cow’s milk yogurt can be substituted if desired.


Prep time: 5 minutes

Cooking time: 0 minutes

Yield: 4 servings

Notes: Best made 1 hour maximum before serving.



1 large avocado, peeled and stone removed

2/3 cup plain goat-milk yogurt or soy yogurt

1 tomato, diced

Dash or two of cayenne pepper and sea salt

Fresh black pepper


  1. Mash avocado with a fork until very smooth.
  2. Add yogurt, tomato and cayenne. Blend until smooth. This may be done in a food processor, blender or with a fork.
  3. Add sea salt and fresh black pepper.
  4. Serve chilled with mixed raw vegetables.

From the Institute for Integrative Nutrition