Spinach and Artichoke Dip (Dairy Free)

fullsizerender4

Spinach and artichoke dip has become a very popular appetizer whether at restaurants, parties or just at home with family. While spinach and artichokes are healthy veggies, the average dip contains so much cheese and saturated fat though that you can hardly call it healthy. I’ve attempted several times in the past to make a healthier version and finally on Super Bowl Sunday, I got it right! This easy lightened up version has great flavor and a creamy texture without shocking amounts of fat and sodium.

fullsizerender6

Enjoy your healthy spinach and artichoke dip with chopped veggies and baked chips for dipping. I love using carrots and Trader Joe’s organic “reduced guilt” tortilla chips that have 3 grams less fat per serving compared to regular. Another great option is bean chips! Brands like Beanitos and Beanfields are perfect. Some varieties of the latter provide 7 grams of fiber and 5 grams of protein per serving. Hellloooo satiety! You can also use the dip as a spread for toast with eggs {Tim’s favorite} in the morning or on a wrap or sandwich.

Dairy Free Spinach & Artichoke Dip (GF, Vegan)

fullsizerender5

Ingredients
  • 1/2 tablespoon olive oil
  • 1 small-medium yellow onion, sliced thin or diced
  • 2-3 cloves garlic
  • 1 can cannellini, great northern, or other white bean, rinsed and drained
  • 3/4 can artichoke hearts, packed in water
  • 1 Cup cooked spinach from fresh or frozen
  • Juice of 1/4 lemon
  • 1/4 tsp dried oregano
  • 1/2 tsp Fresh ground black pepper
  • 1/4 tsp salt if using no-sodium canned beans
    Optional: 1/8 – 1/4 cup cashews, blended in food processor to a grated parmesan consistency

*Purchasing tip: If I do purchase canned, I buy beans at Trader Joe’s because they do not contain BPA. A risk of using canned foods is that the cans are lined with the carcinogenic chemical BPA. If you don’t live near a Trader Joe’s, click here for brands that are BPA free.

Directions:
  • Heat oil in a pan over low-medium. Add garlic and sliced or diced onion, stir well and cover. Let cook 10-12 minutes, stirring occasionally to caramelize the onions. If onions stick to pan, add 1 tbsp water, stir and reduce heat to low.
  • Add beans, garlic and onions, lemon juice, oregano, and pepper to food processor. Pulse for 45-60 seconds or until well blended. If very thick at this point, add 1-2 tablespoons of liquid from the jar of artichokes and pulse another 15-30 seconds or until you achieve a creamy consistency.
  • Next add the artichokes and spinach. Pulse about 10-15 seconds or until well combined, but not so much that texture is lost.
  • Serve at current temperature or, place in a ceramic serving dish and heat in the oven at 350 for 5 or more minutes to desired temperature. If you are adding “cashew parmesan” sprinkle on top before placing in the oven.
  • Enjoy within 4-5 days.

fullsizerender7

Real Ingredients with Real Benefits:

Onions and garlic provide the phytochemical allicin, as well as sulfides, which are linked to improved immunity and respiratory health and act as antibacterial agents. Onions also provide Vitamins C, B6 and folate.

Spinach provides lots of Vitamin C as well as calcium, thiamin, iron, B6, zinc, copper, riboflavin & magnesium. Phytochemicals provided include isothiocyanates, sulforophane & indoles – these can act to aid your immune system as well as reduce inflammation to aid in muscle recovery and heart health.

Artichokes are high in Vitamin K and the B vitamin Folate. They are also a great source of fiber and contain potassium and magnesium. They have also been found to be high in antioxidant phytochemicals that protect the heart.

White Beans are an excellent vegetarian source of protein and contain a high amount of fiber. Like other beans, they also provide several B vitamins and a variety of minerals including calcium, iron, magnesium, phosphorus, potassium, zinc and copper. Beans contain antioxidant phytochemicals such as lutein, epicatechin, quercetin and proanthocyanidin – which have been found to benefit eyesight, reduce inflammation, and support the immune system.

Oregano actually contains manganese, iron and Vitamins A & K. It can also benefit your immune system as its phytochemicals like thymol are anti-bacterial.

img_0563

 

8 thoughts on “Spinach and Artichoke Dip (Dairy Free)

  1. Pingback: Easy, Creamy, Roasted Red Pepper Hummus | Eat Real Live Well

  2. Pingback: Eat More Not Less Legume Challenge | Eat Real Live Well

  3. Pingback: Healthier Choices for The Big Game | Eat Real Live Well

    • While everything is okay in moderation – even regular spin art dip! – it’s great to incorporate versions that are higher in fiber and protein so we can feel full and control portions more easily! Hope you try and love it!

  4. Pingback: 5 Nutrition Tips for Colon Cancer Prevention | Eat Real Live Well

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s