Crunchy veggies, crackers, chips etc. always taste more delicious when accompanied with a creamy spread or dip. Some of my favorites are warm delicious spinach-artichoke dip, and a creamy garlic, egg and cheese dip. But a creamy dip doesn’t necessarily mean you have to use cheese, mayonnaise or other sometimes unhealthy fats. A great example of that is hummus - with a chickpea base, it is rich in protein, and there are a lot of flavor combinations to choose from. Another low fat but creamy ingredient is yogurt. Indian food is often accompanied by yogurt salad, and the same can take the form of a dip based on the ingredients and consistency of the yogurt. For this particular recipe I used kale, carrots and corn - simply because that’s what I had in my refrigerator at the time. You could use any greens and other vegetables that have a low water content. It’s best to use thick yogurt since the addition of vegetables could make it a bit thinner over time as they release moisture. This dip can be served with crudités, pita bread, crackers or tortilla chips. It also works great as a spread for sandwiches or wraps, or as a yogurt salad on it’s own.
1 cup finely chopped kale leaves
¼ cup finely chopped/grated carrot
¼ cup steamed corn kernels
2 Tbsp finely chopped pecans (or other nuts)
1.5 - 2 cups thick yogurt (can use low fat as long as it is not runny)
2 tsp garlic powder
Ground black pepper
Mix the veggies and nuts with the yogurt. Add salt, pepper, garlic powder and adjust the seasoning to taste.
If kale is not your favorite leafy vegetable, you could use spinach or some other greens. You could also add some honey to cut the bitterness of the kale.
Chill until ready to serve.
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