Silken Tofu and Cucumber Dip

Silken Tofu and Cucumber Dip

Silken Tofu
and Cucumber


Tofu has a neutral flavor
and the cucumber and
parsley shine through.

I Love Me Café ®

Photo Credit: CIA/Ben Fink


  • 1 pound soft, silken tofu
  • ¼ cup nonfat Greek yogurt
  • 1 bunch parsley leaves (about 2oz)
  • 1 bunch mint leaves (about 2oz)
  • 2 green onions, chopped
  • 2 cucumbers, peeled, seeded and diced (about 2 cups)
  • 2 large tomatoes, seeded and diced
  • 1 lemon, juiced
  • 1 ¼ teaspoons kosher salt
  • ½ teaspoon freshly ground black pepper
  • 2 tablespoons extra-virgin olive oil

    The Diabetes Friendly Kitchen Cookbook By Jennifer Stack
    This recipe is from The Culinary Institute of America’s The Diabetes-Friendly Kitchen cookbook (2012, John Wiley & Sons, Inc.)

Silken Tofu and Cucumber Dip


If you have never had tofu before, this recipe is a great way to start experiencing the protein-rich goodness of soy foods.  Silken tofu performs like yogurt but is not as tart.  For the best results, be sure to select silken tofu designed for making smoothies.

1.    Purée the tofu, yogurt, parsley, mint, and green onions in a blender or food processor until smooth.  Fold in the cucumbers and tomatoes.

2.    Season with the lemon juice, salt, pepper, and 1 tablespoon of the olive oil.  Drizzle the dip with the remaining olive oil before serving.

Chef’s Note  Serve with celery, bell pepper, and carrot sticks.

Nutritional Information Per Tablespoon:  Calories 56, Protein 3g, Carbohydrates 4g, Fiber 1g, Total Fat 3.5 g, Saturated Fat 0.5 g,
Sodium 125 mg

Spicy Chicken Thighs with Sweet Potatoes & Cucumber-Rhubarb Salsa

NGI-Blog-Chicken-Thighs-CR-1200-600-flip - copy

Spicy Chicken
Thighs with
Sweet Potatoes

Photo Credit: Alexandra Shytsman for
Natural Gourmet Institute

& Cucumber-Rhubarb


I Love Me Café ™

Adapted from the
Natural Gourmet Institute


For the chicken and salsa:

  • 1 habanero chili
  • 2 garlic cloves
  • 2 scallions, trimmed, white
    and green parts thinly sliced separately
  • 1 tablespoon soy sauce
  • 1/4 cup olive oil
  • 4 bone-in chicken thighs (skin off)
  • Sea salt
  • 1 1/2 cups rhubarb cut into
    1/4-inch cubes
  • 1 cup seeded hothouse English cucumber, cut into 1/4-inch cubes
  • 1/4 cup minced cilantro
  • 1 tablespoon honey
  • 1 tablespoon canola oil
  • 1 teaspoon lime juice

For the sweet potatoes:

  • 1 1/2 pounds sweet potatoes
  • 1/4 cup olive oil
  • 1/2 teaspoon salt
  • 1/2 teaspoon ground cumin
  • 1 scallion, trimmed, thinly sliced
  • 2 teaspoons lime juice

Spicy Chicken Thighs with Sweet Potatoes & Cucumber-Rhubarb Salsa

Adapted from the Natural Gourmet Institute

Yield: 4 Servings

Chicken thighs are more moist and flavorful than the ubiquitous chicken breasts, and this recipe provides a really simple way of preparing them. Cucumber and rhubarb make for a zingy, summery salsa, while the lime brightens the dish.

To make chicken & salsa:

1. Pulse chili, garlic and white parts of scallions in a food processor until finely chopped. With the machine running, stream in soy sauce and olive oil. Puree until sauce is homogenous and transfer to a bowl.

2. Heat a grill pan over high heat.

3. Season chicken with salt and brush chicken with sauce on both sides and grill, 5-6 minutes per side, flipping once.

4. In the meantime, combine rhubarb, cucumber, cilantro, honey, canola oil and lime juice in a small bowl. Stir in green parts of scallions. Season with salt and pepper to taste, and let sit at room temperature for 10 minutes.

To make sweet potatoes:

1. Place potatoes in a pot, cover with cold water, and season with a generous pinch of salt. Bring to a boil, turn down to a simmer, and cook covered just until tender, about 20 minutes and drain.

2. When cool enough to handle, peel potatoes and slice thinly.

3. Whisk together oil, salt and cumin, and gently toss potatoes in the mixture. Grill potatoes just until grill marks appear, flipping once, about 1 minute per side. Transfer potatoes to a platter; sprinkle with scallions and lime juice.


New York City’s Natural Gourmet Institute is the leading health-supportive culinary school that combines professional culinary technique with science-based nutrition. With their $5 Dinners recipe series, they dispel the myth that eating healthfully is inaccessible. Each of these recipes costs five dollars or less per serving, proving the same five dollars that can be spent on a fast food meal can pay for a delicious, balanced and satisfying home cooked dinner.