Spinach Dip, Made Over

by in Robin's Healthy Take, May 14, 2012
spinach dip
Cool, creamy spinach dip, all lightend up.

Indoors or out, spring and summer parties call for dips. Creamy concoctions intended for dunking get folks fired up. It hardly matters what’s on the side – fresh vegetables, crackers, tortilla chips – they please any crowd. And one of the most frequently-served blends is the classic spinach dip. Traditionally made with sour cream, mayonnaise, spinach, water chestnuts and a packet of seasoning mix, it’s often served in a bread bowl. It’s been a party favorite for decades. But before you take a dip at your next soiree, check out what’s perched on the end of your carrot stick:

Original Spinach Dip (the number range reflects two recipes)
Serving size: 2 tablespoons
Calories 80-140
Fat 8-14g
Saturated Fat 2-2.5g
Carbohydrates 3g
Protein 1g
Sugars 1g
Cholesterol 10mg
Sodium 170-200mg
Fiber 0-1g

The worst part is, you probably devour way more than 2 tablespoons. Have no fear, the spinach dip makeover is here. Calories, fat and sodium are slashed, AND my version has a lot more healthy stuff in it. Rich in colorful, fresh ingredients, my dip has a medley of flavors you can’t get from a seasoning packet. In addition to spinach, I add artichoke hearts, pimento-stuffed olives, carrots, scallions, parsley, basil and a little Dijon mustard. I also swap radishes for water chestnuts so you get crunch and a subtle peppery flavor. Enjoy this bountiful dip, loaded with tastes and textures, for a FRACTION of the calories, fat and sodium (just 28 calories in 2 tablespoons!).

Spinach and Artichoke Dip
Don’t let the long ingredient list scare you – most are pantry staples and/or you can swap ingredients you already have handy. You can also add additional vegetables, such as bell peppers, celery and zucchini, and serve the dip in a whole grain bread bowl.

10-ounce package frozen chopped spinach, thawed and squeezed to remove all water
16 ounces light sour cream
1/4 cup light mayonnaise
14-ounce can artichoke hearts in water, drained and chopped
1/4 cup minced radishes
1/4 cup chopped pimento-stuffed olives
1/4 cup diced carrots
1/4 cup chopped scallions (green and white parts)
1/4 cup minced fresh basil
2 tablespoons minced fresh parsley
1 teaspoon Dijon mustard
1/2 teaspoon dried oregano
1/4 teaspoon ground black pepper

Combine all ingredients in a large bowl and mix well to combine. Refrigerate 30 minutes (and up to 24 hours) before serving.

Nutrition Info Per Serving (2 tablespoons)
Calories: 28
Total Fat: 1.8 grams
Saturated Fat: Total Carbohydrate: 2 grams
Sugars: 0 grams
Protein: 1 gram
Sodium: 89 milligrams
Cholesterol: 5 milligrams
Fiber: 1 gram

Robin Miller is a nutritionist, host of Quick Fix Meals, author of “Robin Takes 5” and “Robin Rescues Dinner” and the busy mom of two active little boys. Her boys and great food are her passion. Check her out at www.robinrescuesdinner.com.

More posts from .

Similar Posts

Pantry Raid! 10 Healthy Ingredient Swaps

Which ingredients to choose — and which to lose? Here’s a quick guide to revamping the pantry and sizing up other common kitchen staples. ...

Comments (1,039)

  1. [...] Read at source website [...]

  2. [...] more: Spinach Dip, Made Over This entry was posted in Food Network and tagged bowl, carrot, chopped, fresh, minced, robin, [...]

  3. Marc says:

    I am going to a friends house on sunday and taking this with me..

  4. TRSanal says:

    Its such as you learn my thoughts! You seem to know so much approximately this, like you wrote the e-book in it or something. I think that you can do with a few percent to pressure the message home a bit, however instead of that, this is magnificent blog. A great read. I’ll certainly be back.

  5. I am going to a friends house on sunday and taking this with me..

  6. First of all I would like to say excellent blog!
    I had a quick question in which I’d like to ask if you don’t mind.
    I was interested to know how you center yourself and clear your head prior to writing.
    I have had trouble clearing my thoughts in getting my thoughts out.
    I truly do take pleasure in writing but it
    just seems like the first 10 to 15 minutes are usually lost just trying to figure out how to begin.
    Any recommendations or hints? Many thanks!

  7. I absolutely love your blog and find many of
    your post’s to be precisely what I’m looking for. Would you offer guest writers to write content for you?
    I wouldn’t mind producing a post or elaborating on many of the subjects you write with regards to here. Again, awesome web site!

  8. Hi! Someone in my Facebook group shared this
    website with us so I came to look it over. I’m definitely enjoying the information. I’m bookmarking and will be tweeting
    this to my followers! Superb blog and excellent design and
    style.

  9. Sue says:

    Nice post. I was checking continuously this weblog and I’m impressed! Very useful information specifically the remaining phase :) I maintain such info a lot. I was seeking this particular info for a very lengthy time. Thank you and good luck.

Leave a Reply

Your email address will not be published. Required fields are marked *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>