No Fourth of July (Independence Day) celebration is complete without delicious food to share with your loved ones.  For this year’s outdoor gathering, we don’t want you worrying about what appetizers to make or snacks to pack for that impressive fireworks show you’ve been dying to see all year. Savorfull has got you covered! We’ve got a new and fresh twist on one of your favorite 4th of July standbys that’ll have your taste buds thanking you at the end of the day. Savor this recipe for the Fourth of July: Kale, White Bean & Artichoke Dip.


Kale, White Bean & Artichoke Dip

 

You might be wondering…What makes this dip so special that we had to write a blog post about it? Why does it put every other artichoke dip you’ve had in your life so far to shame? This Kale, White Bean & Artichoke Dip is packed with protein, essential nutrients and fiber; all of which you need to stay energized for this year’s 4th of July celebrations.  Here are the essential ingredients making this so holiday recipe tasty yet nutrient dense:

 

 

 

Kale

This frilly leaf is packed with health-benefiting antioxidants (beta-carotene, lutein, zeaxanthin) and phytochemicals that combat against oxidation and inflammation. Kale is also a rich source of vitamin K (nervous system and bone health), vitamin A (teeth, bones, skin, mucous and vision), vitamin C (immune system defense), vitamin B6 (metabolism and brain function), iron, copper, calcium, potassium, manganese, and phosphorus.

Artichokes

Artichokes are one of the richest vegetables when it comes to fiber. Fiber plays many essential roles in the body such as controlling constipation, decreasing bad or ”LDL” cholesterol, providing satiety, controlling blood sugar levels, promoting healthy bacterial growth in the intestines and many more. In addition, this veggie is packed with antioxidants, folic acid (crucial during pregnancy), vitamin K (nervous system and bone health), thiamin (metabolism), potassium (heart rate and blood pressure control), calcium, copper, iron and phosphorus.

Beans

A wonderful source of vegetarian protein, beans are a satiating and nutritious alternative to animal protein. Proteins are the building blocks of our bodies as we need them for both cell synthesis and repair. Beans are also rich in soluble and insoluble fiber. Soluble fiber turns water in the digestive tract into gel, thus slowing down digestion and controlling blood sugar. It also reduces cholesterol levels in the body, especially “LDL” (bad cholesterol) and decreases the risk of heart disease. On the other hand, insoluble fiber aids in constipation and quickens the transit of food throughout the intestine.

Garlic

It has been known for a while that garlic possesses medicinal properties. This antioxidant-packed herbal plant contains phytochemicals that reduce cholesterol, relax blood vessels, decrease blood pressure and reduce the risk of coronary artery disease. Garlic also has antibacterial, antiviral and antifungal activities. To top it off, it’s one of the richest sources of potassium, calcium, iron, magnesium, zinc and selenium.

Cheese & Greek Yogurt 

Cheese and Greek Yogurt are both protein-rich sources of calcium and vitamin D, both of which are important for healthy bone and connective tissue formation in the body. They also are filled with vitamin A (mucous, teeth, bones, skin and vision), vitamin B12 (nervous system and red blood cell formation), riboflavin (growth and metabolism), phosphorus, potassium, magnesium. Cultured dairy foods, such as yogurt, are especially important components of a healthy diet. They are sources of probiotics which help to promote the growth of friendly bacteria in the gut, improve mood, prevent and treat diarrhea, reduce “LDL” levels, protect against anxiety and boost immunity.

Ingredients

  •         1 ½ cups kale, chopped
  •         1 cup water-soaked artichokes, chopped
  •         1 cup white beans, cooked and drained
  •         ¾ cup 2% organic milk (unsweetened plain almond milk may be used instead)
  •         2 tbsp Parmesan cheese, shredded
  •         ½ cup organic mozzarella cheese, shredded
  •         ½ cup Siggi’s Icelandic plain yogurt (vegan cream cheese or non-dairy yogurt may be used instead)
  •         ½ tsp Worcestershire sauce
  •         ½ cup shallots, chopped
  •         1 clove garlic, minced
  •         1 tbsp Garden of Life Coconut Oil
  •         Lemon juice, salt and pepper to taste

How-To

  1. Heat a large oven-safe pan over medium heat.
  2. Sauté the garlic and shallots in olive oil until golden brown. Add all other ingredients and stir for an extra 2 minutes.
  3. Throw in the shredded cheese and bake for 25 minutes at 375° till lightly golden.

Stacy’s Healthy Hacks

Turn your dip into a superfood-packed pool by adding ingredients like beans, artichoke and kale which are rich sources of fiber, antioxidants, B-vitamins, vitamins A,C,K, iron, potassium, magnesium and phosphorus. We recommend you enjoy this dip with Savorfull-approved chips such as Vegan Rob’s Organic Quinoa Chia Chips, Beanfields White Bean Chips,or Kay’s Naturals Crispy Parmesan Protein Chips.

 

This article was written by Marie Helena Bitar, currently a summer intern at Savorfull. She is originally from Lebanon, but recently moved to the US after completing her BS in Nutrition with a Minor in Psychology, to pursue a Master of Public Health-Dietetics at the University of Michigan. With a lifelong passion for nutrition and health, Marie Helena is an advocate for mental wellness, physical wellbeing and body positivity at every size, age, race and gender.