Iron-rich walnut and spinach dip good recess snack for kids or as an appetizer

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This article was published 21/10/2011 (5448 days ago), so information in it may no longer be current.

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

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