Makes 16 servings: 1/4 cup each
It’s the season for cookouts, picnics, and impromptu parties. You’ll need to have a good dip recipe on hand. So here you go … a natural take on classic spinach dip. No packaged mix required. My version is loaded with fresh vegetable goodness. Fresh baby kale replaces frozen spinach for a trendy twist. Though, if you can’t find baby kale, use fresh baby spinach. I enjoy dunking whole grain rye bread pieces into this dip. Tear from a rustic loaf or use perfectly cut petite slices. Or for veggie fanatics, pair it with broccoli, carrots, jicama, or bell pepper pieces.
Calories saved: 160
Why it’s better for you: Kale is one of the healthiest veggies grown on planet Earth and can protect against cancer; plus yogurt contains probiotics that may help boost your immune system
5 ounces fresh baby kale (5 cups packed)
1 cup plain 0% Greek yogurt
3/4 cup organic or non-GMO mayonnaise
1/2 cup quark or plain 2% Greek yogurt
2 teaspoons fresh lemon juice
6 scallions, green and white parts, minced
1/2 cup finely diced fennel or celery
1/3 cup grated carrot
2 large garlic cloves, minced
1 teaspoon sea salt, or to taste
3/4 teaspoon gochujang sauce or a few drops of hot pepper sauce
1/4 teaspoon freshly grated or ground nutmeg
- Add the kale, yogurt, mayonnaise, quark, and lemon juice to a large bowl and stir until well combined. (Note: It will seem like too much kale; but don’t worry, it’ll wilt.) Stir in the scallions, fennel, carrot, garlic, salt, gochujang, and nutmeg.
- Chill for at least 4 hours or overnight to allow the kale to naturally wilt and flavors to blend.
- Remove from the refrigerator, adjust seasoning, and serve.
Per serving: 100 calories, 9g total fat, 2g saturated fat, 0g trans fat, 10mg cholesterol, 220mg sodium, 3g total carbohydrate, 1g dietary fiber, 1g sugars, 3g protein
The “Before” Recipe
classic spinach dip
Per serving: 160 calories, 16g total fat, 5g saturated fat, 0g trans fat, 20mg cholesterol, 340mg sodium, 6g total carbohydrates, 2g dietary fiber, 2g sugar, 2g protein
- Choose fresh greens instead of frozen when fresh greens are truly fresh and/or seasonal
- Try a tangy, refreshing combination of mayo, quark, and Greek yogurt instead of using a heavy mixture of sour cream and mayo for dips
- Use high-flavored produce for flavoring, including grated carrot, minced garlic, and lemon juice, in place of packaged vegetable recipe mix loaded with preservatives and MSG
- Create more texture and interesting taste by way of crunchy fresh fennel instead of canned water chestnuts