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Need a pick-me-up snack in the afternoon? Fruit is a great way to get some healthy energizing carbs in your diet, but it should be paired with protein to prevent a blood sugar spike. This easy 3-ingredient dip is a great way to do that and get a little extra flavor in there as well!
Now I know this dip seems almost stupidly easy, but that’s what we’re talking about this week, isn’t it? Stupidly easy snacks and drinks? (You can see more easy recipes with 5 ingredients or less at this page.) We all need some of those in our lives, and even if you could come up with this recipe as easily as I could (actually, this one was my 12-year-old sister Katelyn’s idea), sometimes we all need a little inspiration to remind us of ideas we’ve thought of and then forgotten again.
For Trim Healthy Mamas (you can learn more about the plan here), this dip is a Fuel Pull (less than 10 grams of carbs and less than 5 grams of fat). Paired with a piece of fruit, such as an apple, this becomes an E snack. Trim Healthy Mamas are allowed a teaspoon of fat (approximately 5 grams) with a Fuel Pull or E meal, so this dip is right on target. If you want more peanut butter flavor without the fat, use some defatted peanut flour in place of the natural peanut butter.
I used homemade Greek yogurt in this dip for a milder flavor. Check out this Greek yogurt tutorial I did if you want to learn how to make it yourself!
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Question of the day (comment below): what’s your favorite dip flavor?
You can find this recipe in my cookbook, Necessary Food.
- ¼ cup low-fat or fat-free Greek yogurt (I used homemade Greek yogurt for a milder flavor)
- 1 tsp. natural peanut butter
- 1½ doonks THM Pure Stevia Extract Powder (adjust to taste; a doonk is 1/32 tsp.)
- Optional: cinnamon and vanilla flavoring
- Sliced fruit for dipping, such as an apple
- Combine all the dip ingredients and enjoy with fruit!
- For a larger batch option (2-4 servings, depending on how hungry you are), mix together 1 cup of low fat Greek yogurt, 2 T defatted peanut flour, and ⅛ tsp. THM Pure Stevia Extract Powder.
Suggested products:
- Defatted Peanut Flour
- You can buy THM Pure Stevia Extract Powder and defatted peanut flour at the Trim Healthy Mama online store.
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Hi, was wondering if I can use coconut sugar instead of stevia. I really dont like stevia. I’ve noticed all the recipes call for stevia. I’m not sure if this program will work for me. I’m really wanting to start this program at the 1st of the year.
Coconut sugar is not considered to be on the THM plan because it’s a higher glycemic sweetener and can spike your blood sugar. I think some people use it once they achieve goal weight (and use it for their children and other family members who don’t need to lose weight). Have you tried any of the less concentrated sweetener blends like THM Super Sweet or THM Gentle Sweet? Those contain stevia but it’s mixed with other low glycemic sweeteners so it may be more to your liking. 🙂 Gentle Sweet is supposedly one of the best for that “real sugar” taste, and a lot of people like using monkfruit sweetener as well. Maybe you’d like to give those a try. 🙂 If using another sweetener with a different sweetness concentration level, you can just sweeten to taste (the most foolproof method to make sure you end up with something you like!) or use this sweetener conversion chart to help estimate: https://media.trimhealthymama.com/wp-content/uploads/sites/4/2017/05/07222306/THM.Sweetener-Conversion-Chart.pdf
Made this today and it was so delicious I was licking the bowl. Thank you so much for everything you do to help us with our own journeys. You are truly an amazing woman.
Awesome! Thank you so much for reading and trying the recipes!
Yum!! Just made this and it was so satisfying! Thank you! I love your recipes and am buying your cookbook! I am a THM follower, but we have a friend who just discovered her daughter is Type 1 diabetic. I want to buy her this book too, is this sutitable for diabetic individuals?
Thanks!
Wonderful! I’m so glad you liked it! Since my recipes are free of refined sugar and use ingredients that are easy on the blood sugar, they are well suited for diabetics, but your friend definitely needs to do her own research and find what foods affect her daughter’s blood sugar positively and negatively. This might not be the same for everyone! Diabetics may need to watch their carb intake more than you and I need to and see how certain sugar alcohols affect them. But yes, I’m sure your friend could use a lot of the recipes in my book!
Can i use gentle sweet in this?
Absolutely! Just sweeten to your liking.
This is SO good. I mean SO good. Yesterday I had an apple with this dip for morning snack, strawberries with this dip with my E lunch, and then just the dip straight after dinner. I may be a little obsessed 🙂
Haha…that’s awesome!
How do you make your homemade Greek yogurt?
Here’s a video tutorial I did: https://www.briana-thomas.com/easy-homemade-greek-yogurt-video-tutorial/
Your dip looks good!
I like dipping apples in Sweet Blend sweetened non-fat Greek yogurt with one teaspoon of melted virgin coconut oil drizzled over the yogurt, then stirred in. I let it sit a few minutes, while I cut up my apple to let the coconut oil firm up in the dip. Then I get little bits of coconut oil with each bites of apple. Coconut flavor, good-for-you coconut oil with yummy apple and creamy yogurt.
Still learning THM. So if the dip is an FP, would using berries keep it an FP snack?
That’s correct!
Can we have an entire apple in an E setting? Or just about a half? I’m sorry… I’m forgetting, and the only time I read the THM books was when I was able to check them out from the library a few months back.
The dip is super yummy! Thank you!!
You can have up to 45 grams of net carbs in an E meal, so you can definitely have a whole apple. 🙂