Stick to a healthy eating regimen with iron-rich walnut spinach dip made with low-fat yogurt, crumbled walnuts and chopped spinach. Serve with freshly cut vegetables and whole-grain crackers for a filling recess snack or eye-catching appetizer.
Walnut Spinach Dip
You can also use this as a garnish on baked or roasted potatoes or as a spread on turkey or chicken sandwiches.
1 pkg (300 g) frozen chopped spinach, thawed and well drained
250 ml (1 cup) pressed cottage cheese
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250 ml (1 cup) walnut pieces, toasted
150 ml (2/3 cup) low-fat yogurt
45 ml (3 tbsp) freshly chopped dill
15 ml (1 tbsp) soy sauce
10 ml (2 tsp) Dijon mustard
5 ml (1 tsp) Worcestershire sauce
5 ml (1 tsp) celery salt
2 ml (1/2 tsp) hot sauce
2 ml (1/2 tsp) onion powder
2 ml (1/2 tsp) garlic powder
Salt and pepper, to taste
In a medium bowl, combine all ingredients. Serve with fresh vegetables, crackers or flatbreads. Keep refrigerated in an airtight container for up to 1 week.
Makes about 625 ml (2 1/2 cups).
Nutritional information per serving (30 ml/2 tbsp): 57 calories; 4 g protein; 4 g fat (1 g saturated fat); 2 g carbohydrate; 1 g fibre; 1 mg cholesterol; 151 mg sodium.
Source: California Walnuts, walnutinfo.com
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