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Spinach-Feta Dip Recipe

Leafy and green, spinach is a versatile superfood that is low in calories and fats and high in fiber and iron.

Just one cup gives you 56% of your daily value of Vitamin A and 14% of your daily value of Vitamin C, and there are plenty of simple and delicious ways to introduce it into your diet. It’s no wonder Popeye was such a fan! 

Spinach-Feta Dip

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Recipe by Nutrition WorldCourse: AppetizerCuisine: Mediterranean



    Low-fat yogurt and spinach make this dip a healthy alternative to traditional game-day eats.


    • 1 ½ cups

      spinach, finely chopped

    • 1 carton

      plain low-fat yogurt (8 oz.)

    • ¾ cup

      crumbled feta cheese

    • ¼ cup

      low-fat cream cheese, softened

    • ¼ cup

      low-fat sour cream

    • 1

      clove garlic crushed

    • 1 tablespoon

      minced fresh or 1 teaspoon dried dill

    • teaspoon

      black pepper

    • fresh dill (optional)


    • Spread the yogurt to ½ inch thickness onto several layers of heavy-duty paper towels. Top the yogurt layer with additional paper towels. Allow the yogurt to dry for five minutes. 

    • Using a rubber spatula, remove the yogurt from the paper towels and place in a food processor with the cheeses, sour cream, and garlic. Blend until smooth. 

    • Scoop the blended yogurt into a medium serving bowl and add the spinach, minced dill, and pepper. Cover the dip and refrigerate for one hour. If desired, garnish with fresh dill prior to serving.

    Healthy Tips:

    • Go Fresh. - If you can, use fresh instead of frozen spinach, as freezing the leaves takes away some of its nutritional value.
    • Turn on the heat. - Cooked spinach has more health benefits than raw. This is because if you eat spinach uncooked, your body can’t completely break down the nutrients.
    • Juice it! - Research shows that juiced spinach (like a healthy green juice or smoothie) actually provides the most amount of nutrients.

    Notes about Spinach:

    How to Store Spinach:

    If you have leftover uncooked spinach, the best way to store it is in a plastic bag or container lined with a dry paper towel. Avoid excess moisture, as this will cause the leaves to rot more quickly. If it’s stored correctly, you can keep it up to three weeks before it’s ready to toss. 

    Spinach Season

    Spinach is a hardy green that can endure cold temperatures, making it a great option in winter. If you have a yard (or even a big pot) you can give spinach growing a shot with a cool-season garden. Late winter is one of the best times to plant spinach, so start planning now! 

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