Spinach is considered one of the world’s healthiest foods. It is rich in nutrients, vitamins and minerals; and is also full of the phytonutrient’s flavonoids and carotenoids, for example, zeaxanthin, lutein, and beta-carotene. Spinach helps deal with a variety of conditions such as cancer, bone problems, problems associated with the heart, oxidative stresses, also inflammatory problems. It contains antioxidants which help to fight cancer.
Several delicious spinach dip recipes have been developed. This one deserves inclusion in a healthy-eating recipe book, in that it is lower in fat, and using fresh or frozen spinach makes it dead easy to put together.
- 1 x 250 g packet frozen spinach, defrosted
- 250 ml 0% Greek yoghurt (fat-free)
- 1 x spring onion, chopped, including the
- green leaves
- 15 ml lime juice
- 10 ml fresh dill chopped, or 3 ml dried dill
- 1 ml cayenne pepper or red chilli flakes
- 15 ml olive oil (optional)
- Spread the spinach on a dinner plate, placing a plate of the same size on top of it. Squeeze the two plates together, holding them sideways over the sink. Keep squeezing until little or no liquid runs out of the spinach.
- Place dry spinach into a mixing bowl. Add in the remaining ingredients, except the cayenne pepper or chilli flakes and olive oil.
- Stir to blend well together.
- Serve sprinkled with cayenne pepper or red chilli flakes; drizzle with a little olive oil.
- Serve with bruschetta, Melba toast, toasted pita wedges or vegetable crudités.
- Use 2 x 80 g bag fresh baby spinach.
- Steam, and use instead of frozen spinach.
Makes 1 bowl
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