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A couple of years ago, I discovered Trader Joe’s Reduced Guilt Spinach & Kale Greek Yogurt Dip – a downright delicious, low fat, low calorie dip made with low fat Greek yogurt. Their website describes it as having “50% less fat and calories than typical spinach dip made with sour cream.” It is packed with kale, spinach, and lots of other yummy things. I don’t get to TJ’s very often (2 hour trip by car), so when I go, I stock up on this item to use with vegetable /cracker dippers and as a spread on sandwiches.

So, you can imagine my delight when I found a recipe to make it at home! And I have kale and carrots from Rose Creek Farms! I whipped out that food processor and mixed me up some!

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Dip ingredients!

WHAT YOU NEED:

2 cups nonfat Greek yogurt

2 cups chopped kale

2 cups chopped spinach

¼ of a red onion

1 carrot

2 garlic cloves, finely minced or pressed

1/2 cup marinated artichoke hearts

1 teaspoon salt

1/2 teaspoon black pepper

½ tsp. paprika

2 Tbl. honey

WHAT YOU DO:

Prep kale by washing, de-stemming, and roughly chopping. I packed it into a 2 cup measure. I measured out the spinach in the same manner.

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spinach and kale

I stared off by processing the carrot, red onion, garlic, and spices. I didn’t want a paste of these ingredients – the TJ’s version has visible pieces of carrots, etc., so I worked slowly. I  knew they would process more when the kale/spinach were added, so I kept checking.

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carrot, onion, garlic, and spices

Next I added the roughly chopped kale and spinach.

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roughly chopped kale & spinach

I held out the marinated artichokes and honey for last because of their moisture content. (I was really worried about creating a gummy paste!)

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Tennessee honey!

Now, pay attention to this next part. DO NOT add the yogurt to the food processor. After all my careful attention to the chopping of the veggies, I totally ruined the consistency by adding the yogurt to the food processor. 😦

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DO NOT DO THIS!

I ended up with a very unappetizing-looking mixture. I also think the flavor was off. My helpful tasters that day disagreed with me, but I was unconvinced. I sent that batch home with Oldest Child and mixed up a new batch.

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TOO MUCH PROCESSING!

This time, I processed all the veggies as described above, but I then transferred them to a bowl and folded the yogurt into them. Much better!  You can see the pieces of carrot and kale.

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Fold processed veggies into yogurt.

Another version of this dip calls for only 1 cup each of kale and spinach to 2 cups of yogurt. It also uses mayo which would add a depth of richness but would negate the whole “low calorie” vibe this dip has going for it. The blogger also states that the Trader Joe version uses chopped water chestnuts. I think I’d go for that added crunch.

I plan to keep a bowl of this on hand for quick summer munching! Low calorie and healthy!

 

 

 

 

 

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