Combine sesame and caraway seeds in a small pan. Toast over medium heat, about 2 to 5 minutes, or until sesame seeds are light golden and fragrant. Transfer to a small bowl and stir in poppy seeds, onion flakes and minced garlic.
Place cream cheese in a large bowl and mash until soft. Add yogurt and mix until well combined. Reserve ½ tsp (2 mL) of the seed mixture for garnish. Add remaining seed mixture to cream cheese mixture; stir to combine. Transfer to a serving dish and sprinkle with reserved seed mixture.
Serve with firm vegetable crudités (celery, carrots, cauliflower, broccoli, sugar snap peas, radishes) and bagel crisps.
Nutrients per serving: 237 calories, 5 g protein, 23 g fat (12 g saturated fat), 4.5 g carbohydrates (1 g fibre), 69 mg cholesterol, 210 mg sodium
Best Health tip: This spread can be made up to 6 hours in advance. Let it come to room temperature before serving.