eat right now
Y
ou walk into a restaurant ravenous and
order your favorite appetizer — spin-
ach dip, of course. At many restaurants,
appetizers such as dips may seem like a small,
insignificant part of the meal; however, they
rarely are. With added saturated fats, sodium and
unnecessary sugars, dips become
laden with extra ingredients,
exceeding your daily goal for
certain nutrients. Almost always,
dips are accompanied by greasy
chips or buttery bread, turning
this prelude to dinner into a calo-
Stacy Goldberg rie-dense feast.
Columnist
Here are some stunner nutri-
tion facts for one full order of
some of your favorite chain restaurant dips, and
this does not even include the chips.
CHILI’S WHITE SPINACH
QUESO DIP
1,510 calories
93 g total fat
30 g saturated fat
130 g carbs
3,630 mg sodium
STACY’S HEALTHY HACKS
• Ditch traditional fried potato chips
and bread to dip with for lentil
chips, homemade veggie chips and
bean-based chips.
• To avoid munching excessively on
chips, alternate your dipping vehi-
cles between veg and chips. Serve
fresh cut-up carrots, peppers, cukes
and celery with your dip to promote
moderation and prevent over-
consumption of chips.
• Make your own healthy dipping
boats by placing 1 or 2 tablespoons
of dip into romaine lettuce boats.
The crunch without the guilt! ■
56
November 22 • 2018
jn
BUFFALO WILD WINGS’
SPINACH ARTICHOKE DIP
1,150 calories
62 g total fat
27 g saturated fat
121 g carbs
2,120 mg sodium
Jaw dropping, right? Sit back, relax and dip
away because we have got you covered!
Here is a fresh twist on one of your favorite
apps — a tasty Kale, White Bean & Artichoke
Dip guaranteed to have your taste buds thanking
you at the end of the day. This dip is packed with
protein, essential nutrients and fiber, all of which
you need to stay energized and properly fueled.
These essential ingredients make this recipe
tasty yet nutrient-dense:
KALE This frilly leaf is packed with health-ben-
efiting antioxidants (beta-carotene, lutein, zea-
xanthin) 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 con-
trolling constipation, decreasing bad or LDL cho-
lesterol, 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, thiamin (metab-
olism), potassium (heart rate and blood pressure
control), calcium, copper, iron and phosphorus.
BEANS A wonderful source of vegetarian pro-
tein, beans are a satiating and nutritious alterna-
tive 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 centuries that
garlic possesses medicinal properties. This anti-
oxidant-packed herbal plant contains phytochem-
icals that reduce cholesterol, relax blood vessels,
decrease blood pressure and reduce the risk of
coronary artery disease. Garlic also has antibac-
terial, antiviral and antifungal activities. To top
it off, it’s one of the richest sources of potassium,
calcium, iron, magnesium, zinc and selenium.
KALE, WHITE BEAN & ARTICHOKE DIP
1½ cups kale, chopped
1 cup water-soaked artichokes, chopped
1 cup white beans, cooked and drained
¾ cup 2-percent organic milk (can be substitut-
ed with unsweetened non-dairy beverages)
2 Tbsp. Parmesan cheese, shredded (can omit or
use non-dairy cheese)
½ cup organic mozzarella cheese, shredded (can
be substituted with non-dairy cheese)
½ cup plain yogurt (can be substituted with non-
dairy yogurt)
½ tsp. Worcestershire sauce
½ cup shallots, chopped
1 clove garlic, minced
1 Tbsp. olive oil
Lemon juice, salt and pepper to taste
Heat a large oven-safe pan over medium heat.
Sauté the garlic and shallots in olive oil until gold-
en brown. Add all other ingredients and stir for an
extra 2 minutes.
Throw in the shredded cheese and bake for 25
minutes at 375° until lightly golden. ■
Stacy Goldberg is a nationally recognized nutritional consul-
tant, registered nurse and the CEO of Savorfull (savorfull.
com), a Detroit-based company that sources healthy,
allergen-friendly foods and provides nutrition-consulting.
Savorfull is part of the Quicken Loans Family of Companies
NO INFORMATION PROVIDED THROUGH STACY GOLDBERG/SAVORFULL IS INTENDED TO DIAGNOSE, TREAT, CURE OR PREVENT ANY DISEASE. YOU SHOULD ALWAYS SPEAK WITH YOUR PHYSICIAN OR OTHER HEALTHCARE PROFESSIONAL BEFORE TAKING ANY
MEDICATION OR NUTRITIONAL, HERBAL OR HOMEOPATHIC SUPPLEMENT, OR ADOPTING ANY TREATMENT OR IMPLEMENTING NUTRITIONAL ADVICE FOR A HEALTH PROBLEM.
Is Dip Taking You on
an Unhealthy Trip?
arts&life