Kale Yeah! Creamy Dip You’ll Crave

There are times when the body naturally craves nutrient-dense greens—especially the dark leafy varieties like kale, parsley, cilantro, spinach, and chard. While it’s ideal to enjoy these fresh in a salad or meal, having them on hand isn’t always convenient. For a quick and flavorful way to enjoy greens, a veggie dip made with kale and yogurt can be a simple and nutritious option.

One variety of kale that works especially well in dips is Lacinato kale, also known as dinosaur kale, Tuscan kale, or black kale. This dark, bumpy-leaved green is more tender and less bitter than the curly varieties, making it a good choice for raw or lightly blended recipes. To soften it even further, kale leaves can be wrapped in a towel or wax paper and gently rolled with a rolling pin to tenderize the fibers.

Nutritional Highlights of Kale

• Vitamin C: A single cup of chopped kale provides over 100% of the recommended daily intake of vitamin C—gram for gram, more than an orange.

• Omega-3 Fats: Kale is a source of alpha-linolenic acid, a plant-based omega-3 fat that supports brain and heart health.

• Vitamin A: Rich in beta-carotene, kale offers around 130% of the daily value for vitamin A. This fat-soluble vitamin is better absorbed when consumed with healthy fats like olive oil, cheese, or avocado.

• Calcium: Kale contains more calcium per cup than a glass of whole milk, along with potassium and magnesium, which enhance calcium absorption.

• Phytonutrients: Compounds like quercetin and sulforaphane support immune health and may help reduce inflammation and protect against certain types of cancer. Iron absorption is also enhanced when kale is paired with a splash of lemon juice.

For those avoiding cow dairy, sheep’s milk products offer a well-tolerated alternative. Sheep milk yogurt is rich in protein, healthy fats, and minerals such as calcium, magnesium, and zinc. It has a mild taste and can be a suitable substitute in recipes that call for yogurt or other dairy products.

Here’s a simple recipe for a creamy dip that incorporates kale and sheep milk yogurt—perfect for pairing with sliced vegetables or using as a salad dressing.

Creamy Kale Veggie Dip

Ingredients

• 2 cups plain Greek yogurt or sheep milk yogurt

• 3–5 leaves Lacinato (dinosaur) kale, ribs removed

• 2–3 cloves garlic, minced

• ¼ cup green onion, chopped

• ½ red bell pepper, coarsely chopped

• Handful of fresh parsley or cilantro

• Juice of ½ lemon

• Red pepper flakes or a few dashes of hot sauce (optional)

Instructions

1. Add all ingredients to a food processor.

2. Pulse until blended but still slightly textured.

3. Serve with sliced vegetables such as jicama, cucumber, radishes, celery, carrots, or zucchini.

This dip offers a convenient way to enjoy the benefits of kale, along with healthy fats and probiotics, making it a great addition to any snack or meal.