Mix mustards, chutneys, pestos, and salsas with nonfat yogurt to create low-calorie, creamy dressings, dips and sauces. While condiments are great flavor-enhancers by themselves, transforming them into a creamy sauce adds versatility to your dishes. Using nonfat yogurt adds few calories compared with cream or sour cream. However, yogurt will separate when heated, so if you want a warm sauce, have the yogurt at room temperature and warm it ever-so-slightly. You can warm the mustard, chutney, pesto or salsa more easily, and then mix it with the yogurt.

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