Total 0% greek yogurt is free and makes a good basis for dips. 1) Add chopped cucumber and garlic for a low-syn raita. 2) Mix with equal quantities of hummus (you will have to syn this unless it is the home-made free SW version). 3) Add grated raw courgettes (drain well first, and squeeze in kitchen roll or it will be too wet) and some chilli if you like it.