Quick dip

It’s a beautiful day in the Lower Mainland.

Sun is shining.

Grass sure is getting long. Needs a mow.


(Sorry, dear friends and family back east, but I couldn’t resist!)

On that encouraging and hopeful promise of a ‘really, it’s-just-around-the-corner’ imminent Spring, let me share a lovely little dippity do wonder. This recipe creation is so tasty and creamy, you would be hard-pressed to even imagine there’s a punch of nutrients and fiber in your mouth. Or the fact that this delicious treat is low in calories when it is just so superbly high in flavor.

Say what?

I’ll cut to the chase.

This recipe comes from nutritionist Lauren Talbot at Diary of a Nutritionist and it is awesome. Based on the scrumptiously famous hot artichoke dish that we all know and love (and unfortunately packs saturated fat and calories, and is short on the nutrient curve), Lauren took great pains to create a recipe that satisfies the need for oozy comfort food yet says good-bye to nasty, unwanted artery-jamming sludge.

I made my first batch yesterday and ate the entire bowl for dinner with a side of raw veggies, and a small wedge of left-over wild salmon. In my excitement to whip this up good and fast, I actually over-blended it, though. I used my blender, but I may try using my food processor at next go-round. I suspect it will be easier to pulse to a chunky consistency with this tool.


My advice is to follow the directions below, to keep it clumpy – with bitefuls of artichoke and spinach to chew on – just like the familiar hot dip we’ve had in the past. Don’t get me wrong – this smoother version was still a winner on the palate. But instead of looking like this:


Yours could look like this:


Just like the original.

Without further ado, let me present to you:

Spinach Artichoke Dip

(courtesy Lauren Talbot, diaryofanutritionist.com)


  • 3 cups roasted cauliflower florets (about 1 small cauliflower, or 4 cups florets)
  • 3 tbsp freshly squeezed lemon juice (about 1 small lemon)
  • 2 small garlic cloves
  • 1 tsp Himalayan sea salt, divided
  • 2 tbsp nutritional yeast
  • ½ tsp mustard powder
  • 1 1/2-2 cups artichoke hearts, canned or jarred in water, and carefully rinsed
  • 2 cups spinach, loosely packed


Preheat oven to 375 degrees. Arrange florets on a baking sheet lined with parchment, or a non-stick liner. Sprinkle florets with 1/2 tsp sea salt and bake for 30 minutes, or until edges of cauliflower are browning. Remove from oven and scoop into food processor or blender. Add lemon  juice and garlic and process until smooth. Add remaining salt, nutritional yeast, and mustard powder; blend until smooth. Add artichoke hearts and spinach and pulse until well combined but still chunky. Transfer to an oven safe dish and bake at 350 degrees for 15 minutes.

Note – the above version is so delicious without added fat. Now, I do enjoy some healthy fat in my diet and next time, may roast the cauliflower with a little extra-virgin olive oil to add a tad more depth to the recipe. But…in all honesty, it is deelish as is!




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