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Lightened Up Spinach Dip



When I make a batch of this dip, raw veggies magically become an acceptable snack to my children.  This recipe cuts much of the saturated fat hidden in typical spinach dips (from sour cream and cheese) but still packs a lot of flavour. It is best served the next day, as the dip thickens and becomes more flavorful after several hours in the fridge.  It’s also tasty served with hunks of sourdough bread, or used as a sandwich spread.  


1 onion, minced

1 clove of garlic, minced

Approximately 10 oz baby spinach

2 carrots, peeled and finely chopped OR 4 oz water chestnuts, drained and chopped 

1 Tbsp extra virgin olive oil

1 cup plain Greek yogurt

½ cup mayonnaise

¼ tsp garlic powder

½ tsp salt 

Black pepper to taste

1 tsp Worcestershire sauce

2 tsp lemon juice 


  • Rinse spinach and drain but do not dry.  Place wet spinach in a large, non-stick skillet over medium heat.  Cook, turning frequently until spinach is bright green and wilted.  Remove from heat.  Place spinach on paper towels (or tea towel) and squeeze to remove excess moisture; let cool.  Discard liquid from skillet and wipe skillet dry. 
  • Heat olive oil in a skillet over low-medium heat.  Add onion and cook 1-2 minutes.  Add fresh garlic and cook until onion/garlic mixture is softened and fragrant.  
  • If using carrots, add them to the skillet and cook for 2 minutes until slightly softened.  Remove skillet from heat.  
  • Chop the cooked, cooled spinach.
  • In a medium bowl, blend together Greek yogurt, mayonnaise, garlic powder, salt, black pepper, Worcestershire sauce and lemon juice.  Add cooled spinach, onion/garlic and carrots (or water chestnuts); stir to mix well.
  • Refrigerate overnight or for as long as you can; the dip improves in flavour as you allow the flavours to marry.