Get ready to enjoy a light and flavorful twist on the classic spinach dip! This version swaps out the traditional sour cream and mayonnaise for cottage cheese, making it a protein-packed, low-calorie, and delectable alternative. Perfect for any occasion, this dip offers a creamy texture and a burst of flavor that will surely make it a hit at your next gathering.

Spinach is not just a leafy green; it’s a nutritional powerhouse. Rich in iron, vitamins A and C, and several antioxidants, spinach provides essential nutrients that support eye health, reduce oxidative stress, and may even help regulate blood pressure. When combined with cottage cheese, which is high in protein and calcium, this dip becomes a nutritious option that you can enjoy guilt-free. Incorporating spinach and cottage cheese into your regular diet can help boost your overall health, support muscle repair, and maintain strong bones.

Whether you’re serving it as a side dish, appetizer, or a spread on sandwiches, this spinach dip is a versatile addition to any meal. With its combination of nutrient-dense spinach and creamy cottage cheese, this dip is not only delicious but also a great way to add more greens and protein to your diet.

Ingredients

• 1 medium-sized onion (100 g)
• 3 tbsp. olive oil
• ¼ tsp. salt
• 200 g defrosted spinach (or equivalent of fresh spinach)
• 1 large garlic clove
• 1 tsp. dried dill
• Black pepper to taste
• Chili flakes (to taste, optional)
• 1 cup cottage cheese (200 g)
• 60 g Parmesan cheese
• 1 tbsp. lemon juice
• Fresh spinach leaves (for garnish)
• 1 tbsp. extra olive oil (for garnish, optional)

Directions

1. Finely chop the medium-sized onion. In a pan over medium-high heat, add olive oil, the chopped onion, and salt. Stir and cook for 2-3 minutes or until the onion starts to brown.
2. Add the defrosted or fresh spinach to the pan with the onions. Add a minced garlic clove, dried dill, black pepper to taste, and chili flakes to taste. Continue to stir and sauté all the ingredients.
3. Continue sautéing for 8-10 minutes. Set the cooked spinach mixture aside to cool.
4. In a large mixing bowl, add the cottage cheese and blend until smooth and creamy.
5. Add ¾ of the cooked spinach mixture, olive oil, Parmesan cheese, and lemon juice to the blended cottage cheese. Blend until you reach a smooth consistency.
6. Add the remaining cooked spinach mixture to the blended dip and stir to incorporate the larger pieces of spinach for texture.
7. Refrigerate for at least 1 hour to thicken and allow the flavors to infuse.
8. Before serving, garnish with fresh spinach leaves and a drizzle of extra olive oil on top.
9. Serve with your favorite crackers or as a side dish or appetizer.

Prep Time: 20 minutes
Pan Cooking Time: 15 minutes
Fridge Time: 1 hour
Servings: 6

Nutritional Information (Per Serving)

• Energy: 173 calories
• Protein: 8.04 g
• Fat: 13.48 g
• Carbohydrates: 5.99 g
• Fiber: 1.2 g

Storage

• Store the leftover spinach dip in an airtight container in the refrigerator. It will stay fresh for up to 5 days.
• This dip pairs wonderfully with a variety of crackers, toasted bread, or fresh vegetables. It also works as a spread on sandwiches or wraps.

Additional Recommendations

•  This spinach dip is a delightful and nutritious option for any occasion.
• Enjoy it as a party appetizer, a healthy snack, or even as a spread on sandwiches or wraps for a quick and easy meal.

Welcome to a fresh twist on a classic dip! In this recipe, we’re taking a beloved Middle Eastern dish, baba ghanoush, and adding a modern twist by incorporating cottage cheese. Cottage cheese is a powerhouse ingredient that’s making waves in the culinary world due to its impressive nutritional profile. It’s low in calories, packed with protein, and incredibly versatile, perfect for creating a creamy and satisfying dip like this one.

Eggplants are the star of this dish, bringing their smoky, rich flavor that’s perfectly complemented by the smooth and slightly tangy cottage cheese. Not only is this dip delicious, but it’s also packed with nutritional benefits. Eggplants are a great source of dietary fiber, which supports digestion, and they are rich in antioxidants, particularly nasunin found in the skin, which protects cells from damage. Cottage cheese adds a boost of protein, making this dip not just a tasty treat but also a nourishing addition to your diet.

Including eggplant and cottage cheese in your regular diet can have multiple health benefits. Eggplants are low in calories but high in vitamins and minerals like vitamin C, vitamin K, and potassium. They can help with weight management, heart health, and even blood sugar control. Cottage cheese, with its high protein content, supports muscle repair and growth, making this dip a fantastic post-workout snack or a wholesome addition to your meals.

Ingredients

• 2 medium-sized eggplants (450 g)
• 1 cup cottage cheese (200 g)
• 2 tbsp. olive oil
• 1 ½ tbsp. extra olive oil, for brushing and drizzling
• ½ tsp. salt
• ¼ tsp. cumin
• ¼ tsp. smoked paprika
• Black pepper, to taste
• 1 tbsp. lemon juice
• 20 g fresh parsley
• Parsley leaves for garnish

Directions

1. Clean and pat dry the eggplants. If desired, prick them with a fork or make small cuts with a knife to accelerate the roasting process. Brush the eggplants with olive oil.
2. Preheat the broiler to 350°F (175°C). Place the eggplants on a baking sheet and broil for 10-15 minutes on one side.
3. Flip the eggplants, and broil for another 10-15 minutes. If necessary, continue broiling back and forth until the eggplants are tender and well-cooked through.
4. Let the eggplants cool down. Remove the heads and peel off the tender dark skin. Transfer to a plate and set aside.
5. In a large mixing bowl, add cottage cheese and blend it until smooth and creamy.
6. Add the eggplant flesh to the blended cottage cheese, olive oil, salt, cumin, smoked paprika, black pepper to taste, lemon juice, and fresh parsley.
7. Blend again until the mixture reaches a smooth consistency similar to that of baba ghanoush.
8. Transfer into a glass container. Let it sit in the fridge for at least 1 hour to thicken.
9. Garnish with fresh parsley leaves and drizzle some extra olive oil.

Prep Time: 20 minutes
Baking Time: 30 minutes
Fridge Time: 1 hour
Servings: 6

Nutritional Information (Per Serving)

• Energy: 123 calories
• Protein: 4.58 g
• Fat: 9.52 g
• Carbohydrates: 6.01 g
• Fiber: 2.4 g

Storage

• Store the leftover baba ghanoush in an airtight container in the refrigerator for up to 5 days.
• Serve chilled with your favorite crackers, pita bread, or as a side dish.

Additional Recommendations

This dip pairs wonderfully with fresh vegetables, making it a perfect addition to any gathering or meal. It’s also great as a spread for sandwiches, adding a creamy texture and a boost of flavor. Enjoy it as a wholesome snack or as part of a balanced meal!

Bursting with fresh vegetables and the wholesome goodness of canned sardines, this Mediterranean-inspired Sardine Salad is a delicious and nutrient-packed meal that’s perfect for any time of the day. Sardines are often overlooked, but they are a powerhouse of nutrition, offering a rich source of protein, omega-3 fatty acids, vitamins, and minerals. These small fish are particularly high in calcium and vitamin D, both of which are essential for bone health. Omega-3 fatty acids are known for their anti-inflammatory properties and heart health benefits, making sardines a smart choice for those looking to boost their overall well-being.

Canned sardines are not only affordable but also incredibly versatile. They pair beautifully with the crisp freshness of vegetables, creating a salad that’s both satisfying and healthy. This recipe transforms simple ingredients into a flavorful dish that can be served as a light lunch or dinner. The addition of homemade taco shells made from your choice of tortillas adds a delightful crunch and makes this salad even more enjoyable.

Whether you’re looking to improve your heart health, boost your intake of omega-3s, or simply enjoy a tasty and nutritious meal, this Sardine Salad has you covered. It’s a quick and easy way to incorporate more nutrient-dense foods into your diet without sacrificing flavor.

Ingredients

• 4 tortillas of your choice (we used our homemade gluten-free tortillas made from mung beans)
• 1 can of sardines in oil
• 270 g tomato
• 65 g onion
• 90 g cucumber
• 40 g red pepper
• 40 g yellow pepper
• 1/2 tsp salt
• Ground pepper to taste
• 1 tbsp apple cider vinegar
• 2 tbsp oil from the canned sardines

Directions

1. Preheat your oven to 350°F (175°C).
2. Take the small-sized tortilla circles and place each one between two upside-down muffin cups on a baking tray. This will help shape them into taco shells.
3. Bake the tortilla shells in the preheated oven for 10 to 15 minutes or until they become crispy and golden brown. Once done, set them aside to cool.
4. In a mixing bowl, combine the diced tomato, onion, cucumber, red pepper, and yellow pepper.
5. Season the diced vegetables with salt, ground pepper, apple cider vinegar, and the oil from the canned sardines. Stir well to ensure all the ingredients are evenly coated.
6. Fill each crispy taco shell with a generous portion of the mixed salad.
7. Top each salad-filled taco shell with a flavorful canned sardine.
8. Arrange the prepared tacos on a serving plate and serve immediately to enjoy the fresh flavors and nutritional benefits.

Prep Time: 20 minutes
Baking Time: 15 minutes
Servings: 4

Nutritional Information
Per 1 Serving:

• Energy: 111 calories
• Protein: 8.37 g
• Fat: 3.24 g
• Carbohydrates: 13.11 g
• Fiber: 2.2 g

Storage and Recommendations

• The salad mixture can be stored in an airtight container in the refrigerator for up to 2 days. However, it’s best enjoyed fresh to maintain the crispness of the vegetables.
• If you enjoy a bit of heat, add some diced jalapeños or a pinch of red pepper flakes to the salad mixture.