Spiced Pepita Greek Yogurt Dip with Veggies
Creamy Greek yogurt whisked with garlic and ground cumin, topped with crunchy toasted pumpkin seeds and hemp seeds. Paired with crisp raw cucumber and bell pepper strips for a fast, protein-packed savory snack.
Prep
5 min
Cook
0 min
Total
5 min
Makes
1 serving
Created together. Shared with you.
Made by Ashley + Lila
Ashley created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthSteadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Comfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
A steadier pause
Trade food decisions for a clear plan
A straightforward recipe and a satisfying meal can make one part of a busy day feel settled, even when the rest is noisy.
Notice: hunger + energy later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
5 min
Cook
0 min
Total
5 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Mixing bowl · Knife and cutting board
Time saver
To save extra time on busy days, slice double the vegetables in advance and store them in an airtight container with a damp paper towel to keep them crisp.
Do these three things first
- 1Set out all ingredients before cooking
- 2Measure the pantry ingredients before heating the pan
- 3Read through the steps once before you begin
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 4 steps complete
Next: Combine plain Greek yogurt
- 01
Combine plain Greek yogurt
In a small bowl, combine plain Greek yogurt, garlic powder, ground cumin, extra virgin olive oil, and a light pinch of salt. Stir vigorously with a spoon until completely smooth and creamy.
Look for: completely smooth and creamy
Tap card to mark done - 02
Wash and slice cucumber and red bell…
Wash and slice cucumber and red bell pepper into sturdy 0.5-inch (1.2cm) sticks suitable for dipping.
Tap card to mark done - 03
Transfer the seasoned yogurt dip to a…
Transfer the seasoned yogurt dip to a serving dish, then sprinkle whole pumpkin seeds and hemp seeds evenly across the top.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 04
Serve immediately with the fresh vegetable sticks…
Serve immediately with the fresh vegetable sticks alongside for dipping. Store leftover dip sealed in the refrigerator for up to 3 days.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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