yogurt and avocado dip

Yogurt & Avocado Dip | A Nutritionist Eats

Hello and happy summer! IT’S HERE!!!!

It’s the season for dips. Well, I adore dips all year long, but summer just makes me think of grilling get-togethers. And plenty of snacks (mostly dips). And beer (IPA!). And white wine (Sauvignon Blanc!). And friends. And family. And swim suits (Demi’s is ridiculous). And floppy hats.

Seriously? These things make me so happy.

Yogurt & Avocado Dip | A Nutritionist Eats

Today, I partnered with Mountain High Yoghurt to bring you a recipe that is easy, delicious and perfect for summer. It’s definitely a dip, but it would also be perfect on so many other things: grilled chicken and vegetables, any kind of tacos and definitely rice and bean bowls.

Yogurt is a staple in our house (I actually buy the large tub of Mountain High Yoghurt (always plain) from Costco!) and while I usually keep it pretty simple and eat it with my oats or in smoothies, yogurt is a great creamy addition to summer dips, dressings and spreads.

If you’re looking for even more ideas, check out the Mountain High pinterest page. In addition to lots of recipes, there are also great ideas on how to repurpose the containers, which I really love. Reuse, people!

Yogurt & Avocado Dip | A Nutritionist Eats

So this dip. SO easy and so nutritious. Blend together the ingredients and it’s ready to eat!

Between the yoghurt and avocado, it’s ultra-creamy with some spice and flavor from cilantro and jalapeño. Utterly addicting with tortilla chips, pita crackers and fresh vegetables.

Dip away!

Yogurt & Avocado Dip | A Nutritionist Eats

For more yoghurt (why is it spelled yoghurt?) inspiration, visit the Mountain High website and on facebook, pinterest and instagram.

Yogurt and Avocado Dip
Prep time
Total time
Serves: 2½ cups
  • 2 cups cilantro, roughly chopped
  • 1 medium-sized jalapeño (less or more depending on taste)
  • 5 green onions, roughly chopped (about ½ cup)
  • 1½ cup plain yoghurt (I use full fat)
  • 2 medium avocados, pits removed and diced
  • 1 tsp cumin
  • 1 tsp salt
  1. Combine 1 cup of cilantro, jalapeño and green onions in food processor or blender.
  2. Pulse until everything is chopped.
  3. Add yoghurt, avocados and seasoning and process or blend until smooth.
  4. Stir in remaining chopped cilantro.
  5. Serve with tortilla chips, raw vegetables and crackers.
Nutrition Information
Serving size: 8 servings Calories: 91 Fat: 7 grams Carbohydrates: 6 grams Sugar: 3 grams Fiber: 3 grams Protein: 3 grams

daily eats: may 20, 2015

As I’m typing up this post, little Demi is sleeping (and snoring a bit, if we’re going to be truthful) next to me. I smile and my heart feels full. (Before you go thinking she is an excellent sleeper and never makes a peep, just the day before she was boycotting naps.) I’ve learned that the only constant in life with a baby is that no day is like the one before. (That’s like a quote, right?) Some days are tough. And some days are so easy.

Daily Eats: How This Nutritionist Really Eats | A Nutritionist Eats

I go back to work next month (thankfully I’m easing into it with a part-time schedule) and I’m totally struggling with the constant battle of ‘get things done around the house’ (or, maybe fitting in a workout!) and saying ‘the hell with all of it’ and just soaking up every second with her that I can. I think about the future of this site, my freelance projects (which I LOVE!) and how the little time at home is about to be more precious than ever. I’m definitely thinking about how I’ll manage it all in a few months. Tips? Please share!

Delicious food will always be a part of my life, that is a constant I can count on! So yesterday…

beverage: morning coffee + 1/2 & 1/2.

Daily Eats: How This Nutritionist Really Eats | A Nutritionist Eats

workout: 25 minutes of physique 57 cardio blast + 60 minute walk around the neighborhood with Demi. I wish I could say that we’ve been going on daily walks, but that would be a lie. What have we been doing? I’m not sure.

breakfast: oatmeal + berries + whole yogurt + sliced almonds. I’ve been switching between egg, avocado & cheese toast and oatmeal for breakfasts, but the oats are great because they don’t require ‘making’ anything. I make a big batch of oats once a week so when I’m ready for breakfast they just need a quick warm-up in the microwave. Oats are great for milk supply, so there’s also that. #milklady

Daily Eats: How This Nutritionist Really Eats | A Nutritionist Eats

lunch: tuna melt (two slices sprouted bread + one can of tuna + mayo + celery and onions + cheese) with carrots and celery on the side.

Daily Eats: How This Nutritionist Really Eats | A Nutritionist Eats

I also tried a new almond ‘mylk’ product. Project Juice (who sent me a few to try!) has a number of mylks (the consistency is more like a smoothie than your typical almond milk) with various flavors – so tasty and even though they are made with ingredients like almonds and dates they taste like a treat! So far, the plain almond mylk is my favorite.

Daily Eats: How This Nutritionist Really Eats | A Nutritionist Eats

beverageiced coffee. But you know this already.

snack: cheese + pita and rice crackers + olives. Standard snacks around here.

Daily Eats: How This Nutritionist Really Eats | A Nutritionist Eats

dinner: wine + turkey kibbeh with cucumber salad & mint-yogurt sauce. We had a Blue Apron shipment this week and I was a little concerned that three nights of ‘real cooking’ might be too much, but it’s been fine. Richie tends to take over Demi-duty when he gets home and so I pour some wine and start on dinner. Perfect! This meal was SO tasty. Possibly one of my favorites.

Daily Eats: How This Nutritionist Really Eats | A Nutritionist Eats

dessert: way too much chocolate. I blame it on the breastfeeding.



mint iced coffee

Want to know what’s getting me through afternoons? (Yes, plural. As in every single afternoon.)

Mint Iced Coffee | A Nutritionist Eats


Always cold brew.

Always mint simple syrup.

Always necessary.

Mint Iced Coffee | A Nutritionist Eats

In the beginning of life with Demi, I couldn’t figure out why I was tired even though I was getting about the same amount of sleep (about) per night.

Turns out that interrupted sleep is not the same as ‘normal’ sleep. But it’s our new normal and so I’ll take ALL the coffee. Also, last week when I worked a bit in addition to this interrupted sleep?! Oy.

This coffee isn’t really a recipe, but it’s my new favorite drink and I felt like it had to be shared with all of you. Please join me in my caffeine addiction. ;)

Mint Iced Coffee | A Nutritionist Eats

After the Kentucky Derby, we had an extra container of mint and my mind went from extra mint to mint-simple-syrup-for-iced-coffee. I thought I was recreating a coffee that I had in Minneapolis last fall (the Hendrick’s from FiveWatt) but that was juniper and basil simple syrup…I guess that’s next on my list!

Turns out mint in coffee is as delicious (and scary sounding) as juniper and basil.

It’s so easy to make simple syrup! Combine sugar, water and mint. Boil until the sugar has dissolved, let the mint seep a bit and strain. Store in a jar for easy afternoon (or morning) coffees.

Mint Iced Coffee | A Nutritionist Eats

Then it’s even easier: take your iced coffee (I love cold brew) + half & half + mint simple syrup to taste.


What interrupted sleep?!

Oh! And have you heard of coffee naps? Must try this soon.

PS. If you’re into cold brew, I had cold brew conversations with two coffee experts and successfully made a delicious batch! They recommend 12 oz FRESHLY ground (as in, immediately) coffee beans and 1 liter of water. I added a bit more water than was recommended and let soak at room temperature for 16 hours. This makes a concentrate which is then diluted with a 1:2 ratio (coffee: water or milk). Soooo happy I finally perfected it!

Mint Iced Coffee
Prep time
Cook time
Total time
  • 1 cup sugar
  • 1 cup water
  • .75 oz fresh mint (or more!)
  • cold brew coffee
  • half & half
  1. In a small saucepan, combine sugar, water and mint.
  2. Bring to a boil, stirring occasionally.
  3. Lower to simmer for about 5 minutes.
  4. Remove from heat and let sit for at least an hour.
  5. Strain out mint and store in the refrigerator.
  6. Use in coffee, tea or cocktails!



oh, hi. (may 2015)

I feel like chatting. It’s been a while (over a week!) since I’ve last posted and to say that I miss it would be a major understatement. So I’m going to ramble a bit!

Life has been busy, in the best possible way! Obviously this girl takes up most of my time and man is it fun. Honestly, the last seven weeks seem like a blur. A really, amazing blur.

We’ve had a string of visitors, or I should say, Demi has had a string of visitors. (Don’t worry, we aren’t kidding ourselves in thinking they are coming to see us!) Richie’s family was here and we were all over town. We ate very well and it was wonderful to see the love that so many people already have for her. #spoiled

The following weekend one of my best friends came for a visit and whipped us into a regular pumping schedule. She’s bossy like that and we listened. We also tried out Mainland Poke restaurant and poke is now my favorite food.

oh, hi. (may 2015) | A Nutritionist Eats

The weekend after that, my brother and mom came to visit and we were able to spend mother’s day all together! The big kids went to Costco in the morning (I had to prep for some cooking demos) and Oma stayed with Demi. We had poke (told you!) and cupcakes for lunch and went for a walk in the afternoon. It was a perfect first mother’s day. And it’s important to note that my brother brought a bag of foraged morel mushrooms and we had an amazing meal of morels sautéed in butter over fresh pasta. OMG!

oh, hi. (may 2015) | A Nutritionist Eats

Speaking of Costco and my mom, who buys cheese in bulk, I’ve finally learned that I need to start buying cheese at Costco. At the rate we go through it, it just makes sense. :)

In great online news for the week, I was featured in a Buzzfeed article: Here’s What Real Healthy People Eat for Breakfast. I shared my egg, avocado and cheese toast – a staple meal!

This week has been so busy but today it’s raining and Demi and I haven’t changed out of our sweatpants all day. Yes! I led cooking demonstrations on Tuesday and Wednesday for a corporate event – I made and sampled overnight museli oats, berry bliss smoothie and broccoli pesto pasta and talked about nutrition. It was a fun way to step back into the working world a bit and step right back out. :) Thankfully, my mom was here to both convince Demi to take a bottle (wow, that was rough, she wasn’t into it) and to watch her while I was gone. At this point in my maternity leave, I’m kind of in denial that I have to go back. I just refuse to think about it.

Why so serious?!

oh, hi. (may 2015) | A Nutritionist Eats

Besides some family pictures this weekend (um, and my panic tomorrow when I have no idea what Demi and I are going to wear) I think we’ll be sticking close to home. We. Can’t. Wait.

Hope you have an amazing weekend, I’ll be back next week with a recipe!