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Kale, White Bean & Artichoke Dip in a skillet with a spoon inside

Is Dip Taking You on an Unhealthy Trip?

Do you know what’s in the dips you eat?

You walk into a restaurant ravenous and order your favorite appetizer — spinach dip, of course. At many restaurants, appetizers such as dips may seem like a small, insignificant part of the meal; however, they rarely are. With added saturated fats, sodium and unnecessary sugars, dips become laden with extra ingredients, exceeding your daily goal for certain nutrients. Almost always, dips are accompanied by greasy chips or buttery bread, turning this prelude to dinner into a calorie-dense feast.

Here are some stunner nutrition facts for one full order of some of your favorite chain restaurant dips.

Chili’s White Spinach Queso Dip

  •    1,510 calories
  •    93 g total fat
  •    30 g saturated fat
  •    130 g carbs
  •    3,630 mg sodium

Buffalo Wild Wings’ Spinach Artichoke Dip

  •    1,150 calories
  •    62 g total fat
  •    27 g saturated fat
  •    121 g carbs
  •    2,120 mg sodium

Jaw dropping, right? Sit back, relax and dip away because we have got you covered!

Here is a fresh twist on one of your favorite apps — a tasty Kale, White Bean & Artichoke Dip guaranteed to have your taste buds thanking you at the end of the day. This dip is packed with protein, essential nutrients and fiber, all of which you need to stay energized and properly fueled.

These essential ingredients make this recipe tasty yet nutrient-dense:

Kale This frilly leaf is packed with health-benefiting antioxidants (beta-carotene, lutein, zeaxanthin) and phytochemicals that combat against oxidation and inflammation. Kale is also a rich source of vitamin K (nervous system and bone health), vitamin A (teeth, bones, skin, mucous and vision), vitamin C (immune system defense), vitamin B6 (metabolism and brain function), iron, copper, calcium, potassium, manganese and phosphorus.

Artichokes Artichokes are one of the richest vegetables when it comes to fiber. Fiber plays many essential roles in the body, such as controlling constipation, decreasing bad or LDL cholesterol, providing satiety, controlling blood sugar levels, promoting healthy bacterial growth in the intestines and many more. In addition, this veggie is packed with antioxidants, folic acid (crucial during pregnancy), vitamin K, thiamin (metabolism), potassium (heart rate and blood pressure control), calcium, copper, iron and phosphorus.

Beans A wonderful source of vegetarian protein, beans are a satiating and nutritious alternative to animal protein. Proteins are the building blocks of our bodies as we need them for both cell synthesis and repair. Beans are also rich in soluble and insoluble fiber. Soluble fiber turns water in the digestive tract into gel, thus slowing down digestion and controlling blood sugar. It also reduces cholesterol levels in the body, especially LDL (bad cholesterol) and decreases the risk of heart disease. On the other hand, insoluble fiber aids in constipation and quickens the transit of food throughout the intestine.

Garlic It has been known for centuries that garlic possesses medicinal properties. This antioxidant-packed herbal plant contains phytochemicals that reduce cholesterol, relax blood vessels, decrease blood pressure and reduce the risk of coronary artery disease. Garlic also has antibacterial, antiviral and antifungal activities. To top it off, it’s one of the richest sources of potassium, calcium, iron, magnesium, zinc and selenium.

Kale, White Bean & Artichoke Dip

  •    1½ cups kale, chopped
  •    1 cup water-soaked artichokes, chopped
  •    1 cup white beans, cooked and drained
  •    ¾ cup 2-percent organic milk (can be substituted with unsweetened non-dairy beverages)
  •    2 Tbsp. Parmesan cheese, shredded (can omit or use non-dairy cheese)
  •    ½ cup organic mozzarella cheese, shredded (can be substituted with non-dairy cheese)
  •    ½ cup plain yogurt (can be substituted with non-dairy yogurt)
  •    ½ tsp. Worcestershire sauce
  •    ½ cup shallots, chopped
  •    1 clove garlic, minced
  •    1 Tbsp. olive oil
  •    Lemon juice, salt and pepper to taste

Heat a large oven-safe pan over medium heat. Sauté the garlic and shallots in olive oil until golden brown. Add all other ingredients and stir for an extra 2 minutes.

Throw in the shredded cheese and bake for 25 minutes at 375° until lightly golden.

Stacy’s Healthy Hacks

  • Ditch traditional fried potato chips and bread to dip with for lentil chips, homemade veggie chips and bean-based chips.
  • To avoid munching excessively on chips, alternate your dipping vehicles between veg and chips. Serve fresh cut-up carrots, peppers, cukes and celery with your dip to promote moderation and prevent over-
    consumption of chips.
  • Make your own healthy dipping boats by placing 1 or 2 tablespoons of dip into romaine lettuce boats. The crunch without the guilt!
Stacy Goldberg ColumnistNewsroom | Detroit Jewish News

Stacy Goldberg Columnist

Stacy Goldberg is a nationally recognized nutritional consultant, registered nurse and the CEO of Savorfull (savorfull.com), a Detroit-based company that sources healthy, allergen-friendly foods and provides nutrition-consulting. Savorfull is part of the Quicken Loans Family of Companies

NO INFORMATION PROVIDED THROUGH STACY GOLDBERG/SAVORFULL IS INTENDED TO DIAGNOSE, TREAT, CURE OR PREVENT ANY DISEASE. YOU SHOULD ALWAYS SPEAK WITH YOUR PHYSICIAN OR OTHER HEALTHCARE PROFESSIONAL BEFORE TAKING ANY MEDICATION OR NUTRITIONAL, HERBAL OR HOMEOPATHIC SUPPLEMENT, OR ADOPTING ANY TREATMENT OR IMPLEMENTING NUTRITIONAL ADVICE FOR A HEALTH PROBLEM.

Stacy Goldberg

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