May I suggest making one of 24 ounces nonfat yogurt (strain overnight)
 and adding 3 cloves mashed garlic to it along with 1/2 t. oregano
 (dry) and 1/4 t. of basil, dill, marjoram and black pepper.  This is
 delicious as a spread or dip.  I also top a baked potato with it.