Home / Healthy Recipes / Spinach and Kale Greek Yogurt Dip

 

Bowl of fresh vegetarian spinach artichoke dip.This easy dip packs a lot of vegetables as well as flavor. It’s packed with anti-inflammatory foods, such as spinach, kale and red peppers, too. It is a great dip to prepare in advance of a party because the flavors blend nicely while it chills. Keep some in my refrigerator to eat on crackers as a healthy snack alternative. Enjoy!

Ingredients

  • 2 cups Greek yogurt
  • 2 tablespoons mayonnaise
  • 1 tablespoon honey
  • 1 cup finely chopped kale
  • 1 cup finely chopped spinach
  • 4 thin green onions, finely chopped
  • 1/2 cup finely chopped red pepper
  • 1/2 cup finely chopped carrot
  • 2 garlic cloves, finely minced or pressed
  • 1 teaspoon dried dill
  • 1/4 teaspoon paprika

Directions
Combine all ingredients in a bowl and mix well to combine. The dip can be eaten right away but is best chilled for a couple of hours. Serve with crackers, bread and/or vegetables.

Yield: serves 4-6 as an appetizer

Total Time: 20 minutes

Key Ingredient Benefits

Carrots: This mighty root veggie has few rivals when it comes to beta-carotene. A mere half-cup serving offers four times the Recommended Daily Allowance for vitamin A in the form of protective beta-carotene. Beta-carotene may ward off certain cancers, and it helps prevent heart disease due to its antioxidant abilities. The retina of the eye needs vitamin A to function; a deficiency of vitamin A causes night blindness. Though extra vitamin A won’t help you see better, its antioxidant properties may help prevent cataracts and keep your eyes healthy.

Dill: Dill is scientifically known as Anethum graveolens and is part of the Umbelliferae family, whose other members include parsley, cumin and bay leaf. Dill’s unique health benefits – protection again free radicals and carcinogens – come from two types of healing components: monoterpenes, and flavonoids.

Garlic: Vampire jokes aside, garlic can protect us in many ways. It contains sulfur compounds that may protect cells from cancer, relax blood vessels and improve cardiovascular health. Research suggests garlic may help boost our cellular antioxidant production. There is some evidence supporting numerous health benefits from a diet rich in garlic.

Greek Yogurt: This type of yogurt is a thicker and creamier alternative to typical American-style yogurts. The rich taste and texture of this yogurt can substitute for higher-fat dairy products and help maintain balance in your digestive tract and provide essential protein. Compared to its unsweetened American-style counterpart, unsweetened Greek yogurt offers more protein and half the amount of natural sugar.

Honey: Despite its high sugar content, honey has many age-old health applications including boosting the immune system, soothing skin, aiding with digestion and as a cough and cold remedy.

Kale: Also known as borecole, kale is one of the healthiest vegetables on the planet. This queen of the greens is high in lutein and zeaxanthin, phytochemicals found in the retina, which could help reduce the risk of macular degeneration. Kale is also rich in beta-carotene (vitamin A), a powerful antioxidant that may help boost the immune system and possibly protect against some chronic diseases and cancer. Kale is especially high in magnesium, which is very important for bone health. Plus, kale’s magnesium and potassium help lower blood pressure, and its high fiber content can help lower cholesterol – all beneficial factors in lowering your risk of cardiovascular illness.

Mayonnaise: Although mayonnaise enhances the flavor and creaminess of many foods, many of the store bought brands are high in saturated fats and additives and should be used sparingly. Better choices are mayonnaise made from olive oil or even better, a homemade version made simply with olive oil, egg yolk, lemon juice, and mustard.

Onion: This root vegetable contains a number of flavonoids, one being quercetin (found in Juvenon’s Youthful Energy). This nutrient has been demonstrated in studies to protect the liver, cool the fire of inflammation and has anti-cancer properties. Quercetin may help in weight control by reducing fat synthesis and increasing fat burning.

Paprika: Paprika’s top benefit is that it is extremely high in vitamin C. A whole paprika pepper is known to have six to nine times the amount of vitamin C as a tomato. Because of its high C content, paprika can also help you absorb iron-rich foods and may help your body fight common infections. Paprika is also loaded with capsaicin, the phytochemical that is a powerful anti-inflammatory.

Red Bell Peppers: Bell peppers are an excellent source of carotenoids and vitamin C and are members of the nightshade family. They also provide plenty of fiber, water and Vitamin A.

Spinach: A super leafy green, spinach is among the world’s healthiest vegetables. Rich in vitamins (good source of vitamin K), and minerals, it is also concentrated in health-promoting phytonutrients such as carotenoids (beta-carotene, lutein and zeaxanthin) and flavonoids to provide you with powerful antioxidant protection.

 

Recent Healthy Recipes

  • A Crisp, Refreshing, and Quick Cucumber Salad

    A Crisp, Refreshing, and Quick Cucumber Salad

    This Asian inspired salad is light, crisp, and refreshing. It is easy to prepare and pairs well with fish, chicken, or vegetarian main dishes.

     
  • Skip The Crowds – Authentic Steak Tacos at Home

    Skip The Crowds – Authentic Steak Tacos at Home

    Weary of the same tiresome summer grill standards? Us too! We’ve adapted a Prevention Magazine recipe that offers a fresh and flavorful respite from the same hotdog and burger fare. Don’t be put off by the pickled peach and onion mixture, as it’s super easy to throw together and will make your dinner guests think you slaved away in the kitchen all day! Swap out corn tortillas if you are going gluten-free.

     
  • Your Favorite Quinoa Salad Recipe to the Rescue!

    Your Favorite Quinoa Salad Recipe to the Rescue!

    Quinoa (pronounced KEEN-wah) is a healthy, high-protein, gluten-free alternative to grains. It is actually a seed and is considered a complete protein and a superfood. Quinoa has a light nutty flavor and is extremely versatile. I often use it in place of rice and toss it on salads and into soups. This quinoa salad is perfect as a side dish or you can throw some grilled fish or chicken on top for a main course. Give it a try!

     
  • Mediterranean Fish in Parchment Paper

    Mediterranean Fish in Parchment Paper

    Baking fish in parchment paper or tin foil is known in France as poisson en papillote (fish in a parcel). It is a very simple and healthy way to cook fish and is also very flavorful since the fish and vegetables cook together in their own seasoned juices. Cleanup is easy too! Any white fish will work. I used tilapia in this recipe. You can refer to the Monterey Bay Aquarium’s Seafood Watch guide to help you make ocean-friendly seafood choices.

     
  • Oatmeal – Ricotta Pancakes

    Oatmeal – Ricotta Pancakes

    Yum. Who doesn’t love pancakes? Packed with a little more protein and a lot of flavor, these healthy flapjacks are the perfect way to start your day.

     
  • Shrimp Stew, Brazilian Style

    Shrimp Stew, Brazilian Style

    Brazilian Shrimp Stew, also known as Moqueca de Camarao, is flavorful and easy to make. Dende or red palm oil (not kernel palm oil) is rich in carotene antioxidants and gives the stew a nice orange color. Red palm oil is a common cooking ingredient in the tropical belt of Africa, Southeast Asia, and parts of Brazil. It can be found at health food stores and specialty grocers. Don’t worry if you can’t find it, the soup is tasty without it.

     

Stay up to date with healthy tips, recipes, and articles

 

A Lifetime of Creating True Medical Breakthroughs

Dr Bruce AmesOver 512 publications have made Dr. Ames the most quoted scientist in America. He has received dozens of awards including, the National Medal of Science from the President.
 

Live Better Longer

Your true biological age is determined not by years but by the state of your body’s structure and functions.

There are two remarkable benefits that healthy aging offers:
First: don’t get sick as you age.
Second: restore your health and eliminate your health concerns

The key to healthy aging is a robust energy metabolism which supplies cellular fuel you use to maintain your health.

The more regularly we supply our bodies with appropriate nutrition, the better our health will be. You can take control of your health and have a vibrant and active life.

 

Like us on Facebook

 

Clinically proven to work

newslogos

CNN Reports, “Juvenon tackles a universal aging problem.”
WebMD Reveals, “Age-related conditions may be REVERSED…”
Seen by Millions on ABC’s 20/20
Called a breakthrough by BBC NEWS

Results so effective, Juvenon is making headlines…

  • National Geographic
  • TIME magazine
  • Linus Pauling Institute
  • Newsweek
  • Discover magazine
  • The Oprah magazine
  • NY Academy of Sciences
  • AND MANY, MANY MORE