doctored up

I was never a ketchup kid. Nope, for little me, it was all about the honey mustard. It was the tried and true companion to my childhood favorites: Chili’s Chicken Crispers, Hungry Bear subs (shout out to my Kendall peeps!), and my mom’s chef’s salads. Creamy, tangy, and sweet, honey mustard is hard not to love. But much as I love it, I’ve also come to realize that it isn’t the healthiest of condiments, often mayo-based and with a hefty load of sugar. Sorry kid-self, but your quasi-adult self was in need of a more nutritious, but just as delicious, honey mustard remix.


Enter my doctored up and future-doctor-approved version, which uses the almighty power of Greek yogurt to impart all the creaminess and tanginess that makes honey mustard so delectable, with a fraction of the fat and calories, and a whopping serving of protein to boot. This would be great as a dip for veggies or baked fries, as a salad dressing, atop grilled chicken or seafood, or heck, just right off the spoon! Last week, I incorporated it into a filling lunch salad featuring kale, roasted sweet potatoes, pistachios, and avocados (recipe below). I hope you find lots of ways to dip into this delicious dressing!


Honey Mustard Dressing

1 cup Greek yogurt

2 tbsp mustard (dijon or coarse grain)

1 tbsp honey

1 lemon, juiced

2 tsp orange or apricot marmalade (optional, but might add an extra tsp of honey if you leave it out)

Mix all ingredients together. Use as desired.


Honey Mustard Kale and Sweet Potato Salad

2 medium sweet potatoes, diced

1 tbsp olive oil

½ tsp salt

½ tsp pepper

1 bunch kale, washed, stemmed, and leaves torn into bite size pieces

1 large or 2 small carrots, peeled into ribbons

1 medium seedless cucumber

¼ cup pistachios

Honey Mustard Dressing (recipe above)

2 avocados, diced

Preheat oven to 450. Toss diced sweet potatoes with olive oil, salt, and pepper. Arrange in single layer on a baking sheet and roast for 30-35 minutes, stirring occasionally, until soft and slightly golden in some spots.

Wash kale, remove stems, and tear leaves into bite sized pieces. Place them into a large bowl. When sweet potatoes are done, pour the hot potatoes over the kale and toss so that the leaves wilt a bit. Add carrots cucumber, pistachios, and honey mustard dressing and toss until well combined. If serving immediately, toss in diced avocado. If planning to store, add diced avocado fresh to each portion.



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