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Green Trio Power Dip

By Becca Rick | May 23, 2016, 12:32 p.m. (ET)

Green Trio Power DipAs we dive into the competition season, the search for inventive ways to get in extra inflammatory-fighting foods is on! Foods that are known to fight inflammation include fruits and vegetables, nuts and seeds, olive oil and olives, some herbs and spices and even a bit of dark chocolate and red wine. This simple recipe contains nutrient-packed, inflammation-reducing ingredients to support your recovery needs and then some.


  • 2 handfuls fresh basil leaves
  • 1 handful fresh mint leaves
  • 2 zucchini squash, quartered
  • 1/3 cup olive oil
  • 1 cup mixed walnuts and almonds (either/or will do the trick, alternatively)
  • 2 garlic cloves
  • 3/4 cup plain Greek yogurt
  • Salt and pepper to taste


  1. Crush nuts (food processor or grinder should work well).
  2. Add all ingredients to a blender or food processor and pulse until ingredients are fully mixed.

*For enhanced flavor, roast nuts in oven at 400 degrees for 10-15 minutes and sauté zucchini in oiled pan for 5-10 minutes.

How to Enjoy

This sauce is perfect for a topping on seafood such as ahi tuna steaks (see photo) or salmon, as a dip for raw vegetables or pita bread or just for a spoonful of deliciousness straight from the container! I certainly won’t be judging.

Becca Rick, MS, RD, is a Sport Dietitian and Certified Level I Metabolic Efficiency Training Specialist. She has worked with multiple US Olympic sports, is a consulting Sport Dietitian with eNRG Performance and is a Wellness Consultant/RD with GBS Benefits based out of Salt Lake City, Utah. To get in touch with Becca, email

The views expressed in this article are the opinion of the author and not necessarily the practices of USA Triathlon. Before starting any new diet or exercise program, you should check with your physician and/or coach.