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!
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.
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.
Next I added the roughly chopped kale and 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!)
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. 😦
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.
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.
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!