Stephanie Brookshier, RD

Health is having the energy to exercise and play with your kids, the mental clarity to excel at your job, and the focus to get what you want out of life. Most people don't know what it's like to truly feel well.  It's more than just the absence of disease.  Good nutrition and physical activity are the core to truly feeling well. Whether you're helping employees reach their goals or setting your own, Stephanie can help you find better nutrition as the first step towards a better life.

Skinny 7 Layer Dip

Football season is one of my favorite times of the year, but something about watching a football game with your buddies makes you want to eat a bunch of crappy food.  I'm down for some junk food and a beer here or there, but there's football on Monday night, Thursday night, and ALL DAY on Saturday and Sunday. That's a lot of dips and chips! 

This is a go-to recipe for me because it's delicious and approved by my buddies. It tastes even better than the original processed, high fat recipe. My boyfriend actually requests this as a snack and prefers it over the store bought versions.

Bring this Skinny 7 Layer Dip to your next party as a tasty appetizer. I promise no one will know that they're saving themselves 50 calories, 7 grams of fat, and 75 mg of sodium per 1/4 cup serving.

Bring this Skinny 7 Layer Dip to your next party as a tasty appetizer.

I promise no one will know that they're saving themselves 50 calories, 7 grams of fat, and 75 mg of sodium per 1/4 cup serving.

Ingredients:

2 medium sized avocados

2 Tbs lemon juice

1 1/2 cup nonfat plain greek yogurt

1/3 package of reduced sodium taco seasoning mix

1 can (16 oz) black beans, rinsed

1/2 cup green onions, chopped

1 cup cherry tomatoes, chopped

1/2 cup sliced olives

1 cup 2% reduced fat sharp cheddar cheese

Directions:

  1. Mash beans in a bowl with a fork, or in a food processor
  2. Mash avocados with lemon juice, and salt and pepper to taste
  3. In another bowl, combine yogurt and taco seasoning
  4. Assemble in a shallow dish or glass bowl:
    1. Beans on the bottom
    2. Avocado mixture
    3. Greek yogurt
    4. Shredded cheese
    5. Olives, tomatoes and green onions

Other recipe options:

Make your own taco seasoning.  Combine 1 Tb chili powder, 1/2 tsp garlic powder, 1/2 tsp cumin, 1/2 tsp paprika, and 1/2 tsp salt and you have taco seasoning without any additives!

Greek yogurt can be used in place of sour cream in most recipes.  Regular plain yogurt works too, but doesn't have the same thick, creamy texture.

Go for cherry tomatoes instead of large tomatoes for a nutritional boost.  Small, dark red tomatoes have more vitamin C, lycopene, and antioxidants than their larger counterparts.