Harriet Van Horne
I was lucky enough to be asked to do another demo at ShopRite of Colonie (1730 Central Ave, Albany) about a month ago. For those of you who were looking for more ideas for sushi, you’ll have to look to my previous post because I stepped up my game and had two things to demonstrate this time. June was the month of not only Men’s Health but Daily and Calcium. Since I’m lactose-intolerant, I found myself at a loss for what I could possibly make that I couldn’t even eat myself. Then it dawned on me that a lot of dairy products like sour cream or heavy cream, though delicious, aren’t that great for you. Since I can’t have most dairy, I’ve had to find other ingredients, healthier ingredients, to take their place and I figured I’d pass that knowledge on for my demo.
One of my favorite “dairy things” that I can’t eat is Spinach Artichoke Dip because one of the main ingredients is cream cheese. Though it gives that dip its delicious flavor and texture, it’s high in calories and chances are you’re not eating just one serving size. My fix? Greek yogurt and while we’re at it, I figured why not add in some kale, pair it with spinach and you have a nutritional powerhouse. Both are great sources of antioxidant vitamins A, C and K. They’re both so versatile so if they haven’t entered your diet yet, here’s a good starting point!
SPINACH, KALE AND ARTICHOKE DIP
- Up to 2 cups Non-Fat Greek Yogurt (ex. Chobani Plain 0%)
- 1 carrot
- 2 cups kale
- 2 cups spinach
- ¼ cup red onion
- 2 tbs. minced garlic
- ½ cup marinated artichoke hearts
- ½ tsp. paprika
- 2 tbs. honey
- Salt + Pepper to taste
Chop up your vegetables until they are very small. If you have a food processor, put in each vegetable separately until they are small enough chunks for the dip and place them back in a separate bowl. It may seem like it would save time to put the vegetables in the processor all at once but you risk losing chunks and end up with more of a guacamole consistency to your dip.
Start by mixing your vegetables in with 1 cup of Greek yogurt and continue to add more yogurt if you’d like until you have your desired texture.
Add in the paprika + honey and stir until well mixed.
Add salt + pepper to taste. ENJOY!
See how easy that is? Greek yogurt is so versatile, you can even use it in drinks! Smoothies are my favorite because there’s no right or wrong way to do it. Take any fruit, any juice, add some Greek yogurt and throw it in a blender! Don’t forget to take advantage of the different flavors of greek yogurt! My favorite part of this recipe is that I added some tofu and I promise you won’t even notice. If you’ve ever seen that gooey block and wanted to eat healthier but didn’t know what to do with it, here’s a good start.
If you’ve never made a smoothie, here’s a recipe to get you started but just a heads up that if banana is one of your favorite fruits, use it sparingly, the flavor is stronger than you think! Which is your favorite brand of Greek yogurt? I prefer Chobani but there are a great number of them out there.
- ¼ cup silken tofu (can purchase diced, or dice yourself)
- 2 tbs. soy milk
- ¼ cup any fruit greek yogurt (I prefer Chobani Blueberry)
- ½ cup raspberries
- ¼ banana
- 2 cups orange juice
Place all ingredients into a blender. My recommendation, if you’ve never made a smoothie before, is to add the banana last. Bananas have a very strong flavor to add sparingly.
Blend until smooth. The best part of this recipe is if you’re not in the mood for a smoothie but looking for something fruity, this also works well as an ice cream topping (fat-free or frozen yogurt, of course!)
If you want to learn other substitutes to make some of your favorite foods better for you, Amy Imler, the nutritionist is always available for questions and be sure to pick up a schedule of demos she will be doing in store using some of your favorite ShopRite products! Check out some pictures from my demo and make sure to like me on Facebook for invites to any other upcoming events I may have!