Feta Pumpkin Dip

We’re knee deep in pumpkin season now! There are so many fun types of gourds to try, and you can use any of them in this recipe. Overall, winter squash is an excellent complex carbohydrate, with 2 to 3 grams of fiber per cup and an incredible source of vitamin A. The feta and Greek yogurt add fulfilling protein to this dish as well. This recipe not only makes a satisfying snack when paired with hearty, seed-laden crackers or veggies to dip in it but is also a tasty topping or spread to other dishes like soups, salads or sandwiches.

• 8 oz. feta cheese
• ¼ cup plain 2% or non-fat Greek yogurt
• 1 cup canned pumpkin puree
• 1 to 2 Tbsp honey
• 1 tsp dried thyme, or 2 tsp fresh thyme
• Black pepper to taste

Add feta cheese and Greek yogurt to a food processor and blend until smooth, pausing to scrape down the edges with a rubber spatula as needed. To the food processor, add pumpkin puree, hone, thyme and black pepper, and repeat blending process. Transfer dip into a bowl and chill for 30 to 60 minutes. Dip is ready when chilled. Top it off with some chopped walnuts and a little drizzle of honey. Makes six servings.

Nutrition Facts:
Serving size: 1/3 cup
Calories: 83; Fat: 3.5g; Carbs: 8.6g; Fiber: 0.1g; Protein: 3.7g; Sodium: 189.8mg

Recipe adapted from:  Pumpkin Whipped Feta Dip | Walder Wellness, Dietitian (RD)

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