I don’t have a team in the Super Bowl this weekend, but I do have a wish for my Super Bowl Sunday–dip, and lots of it. And, to be honest, that’s pretty much my wish for any get together that involves food. I’m a salty snack girl all the way, and I’ve never met a dip I didn’t like (with the exception of dip in a can, but that’s a different food group entirely). The Lipton Onion Soup Mix sour cream dip of my childhood remains a mainstay alongside my veggie platter and I can eat Ina Garten’s Sundried Tomato Dip by the spoonful–no crudite even necessary.

But with most great dips come an ungodly amount of sour cream and all varieties of cheese, from cream cheese to blue cheese and maybe even the occasional block of Velveeta. If you’re looking for a lighter dip, there’s always hummus. But is it possible to have a serious dip without all of the calories? I was skeptical until I tried this beauty of a Super Bowl recipe earlier this week. A combo of artichokes, kale, garlic, and a double dose of coconut milk more than make up for the lack of sour cream. The original recipe did suggest vegan cheese, but I opted out and the results were most definitely dip worthy.

Family Friendly Kale Artichoke Dip
Serves 8
Write a review
Print
Prep Time
15 min
Cook Time
1 hr
Total Time
1 hr 15 min
Prep Time
15 min
Cook Time
1 hr
Total Time
1 hr 15 min
Ingredients
  1. 2 tablespoon coconut oil (you can sub olive oil if that’s what you have on hand)
  2. ¼ cup diced yellow onion (about ¼ small onion)
  3. 2 cups kale, stemmed and chopped
  4. 4 scallions, white and green parts thinly sliced
  5. 1 clove garlic, minced (I doubled the garlic, but that’s your preference)
  6. 1 12-ounce bag frozen artichokes, thawed (or substitute 12-ounce jar, drained)
  7. 1 tablespoon fresh lemon juice
  8. 2 tablespoons coconut milk (I went with the canned variety as opposed to the refrigerated Coconut Beverage popular for smoothies)
  9. 2 teaspoons kosher or sea salt
  10. ¼ teaspoon ground nutmeg
  11. Black pepper, to taste
  12. Pita chips, crostini crackers, sliced bread --- dippers!
Instructions
  1. Preheat the oven to 350 degrees.
  2. Thaw your bag of frozen artichokes in a bowl of water while the oven heats up and you prep your veggies.
  3. In a wide skillet over medium heat, warm up the coconut oil. Once it’s melted, add the onion and cook until soft, about 3 minutes.
  4. Add kale, scallions, and garlic, and cook until kale softens, about 5 minutes. Remove pan from the heat and let cool down.
  5. In the bowl of a food processor, add kale mixture, artichokes, lemon juice, coconut milk, salt, nutmeg, and pepper and pulse until mixture is well-mixed and semi-smooth.
  6. Spoon mixture into 8- or 9-inch ceramic baking dish and bake for 25-30 minutes, until top is golden brown.
  7. Serve with pita chips, crostini crackers, or sliced french bread...or just eat it by the spoonful. I certainly won’t judge.
  8. Enjoy!
Adapted from Clean Eating October 2015 issue
Adapted from Clean Eating October 2015 issue
(cool) progeny http://coolprogeny.com/