Recipe: Queen of Green Dip

Oh how I love Kale!   It has been deemed the term “Queen of Greens” and I agree.  If a day goes by where I haven’t ingested some form of greens (namely Kale), I feel it, and not in a good way.   So, in comes this super easy and quick dip to get my greens.  More fun than a salad, and you can literally eat two entire bunches of greens in a matter of minutes.  This is an excellent dip to top veggie burgers, stuff in a pita with some tomato and sprouts, eat with your favorite cracker or carrot stick, or just dig in with a spoon.  The best part of this recipe is, your kids will eat it!  What a sneaky way to get their daily green dose in.  

And look how pretty the red chard is…greens make me SMILE  

This is the HEALTHIEST dip around!!  Just take a look at the ingredients

Now, I consider this a raw food recipe, however technically nutritional yeast is NOT raw.  It is a minimally processed nutritional supplement full of health benefits and as a bonus it adds a delicious nutty/cheesy flavor.  Nutritional yeast contains 18 amino acids (forming the complete protein) and 15 minerals. It’s rich in the B-complex vitamins, which is vital in many ways and particularly good for stress reduction.  It is one of the rare vegetarian sources of B12.

According to webmd, Kale is one of the healthiest vegetables on the planet.  Heres some of what they have to say:

“One cup of kale contains 36 calories, 5 grams of fiber, and 15% of the daily requirement of calcium and vitamin B6 (pyridoxine), 40% of magnesium, 180% of vitamin A, 200% of vitamin C, and 1,020% of vitamin K. It is also a good source of minerals copper, potassium, iron, manganese, and phosphorus.

Kale’s health benefits are primarily linked to the high concentration and excellent source of antioxidant vitamins A, C, and K — and sulphur-containing phytonutrients.

Carotenoids and flavonoids are the specific types of antioxidants associated with many of the anti-cancer health benefits. Kale is also rich in the eye-health promoting lutein and zeaxanthin compounds.

Beyond antioxidants, the fiber content of cruciferous kale binds bile acids and helps lower blood cholesterol levels and reduce the risk of heart disease.”

Red Swiss Chard “strawberry spinach”, isn’t only  pretty, it’s also a nutritional powerhouse.  Packed with vitamins K, A, and C, as well as a good source of magnesium, potassium, iron, and dietary fiber.

Apple Cider Vinegar is another wonder food.  It helps with regulating blood pressure and lowering bad cholesterol levels.  Detoxifying the body of diseased cells, detoxifying the lymphatic system.  It improves digestion and assists the body in maintaining a pH balance.

Ahh, and Raw Honey, there’s so much good stuff to say about this stuff.  It’s a super B vitamin full of B1, B2, B5, B6, contains a slew of minerals and is an excellent healer.  I like to use it as a face mask to moisturize and renew my skin.  It’s got wonderful antibacterial and healing properties.  But please remember, never give honey to an infant.  Under one year of age is the rule as raw honey comes with the risk of botulism in babies.   My baby is 6 months old and not eating solids yet, but when he does and he’s ready to taste this Queen of Green dip, I will substitute the raw honey with raw agave.

INGREDIENTS:

1 bunch of Kale, de-veined (about 4 large handfuls of bagged kale)

1 bunch of red chard (you can also substitute your favorite green, like mustard greens, dandelion, etc)

2/3 cups raw sunflower seeds

1/3 cup evoo

1/3 cup nutritional yeast (I buy mine in the bulk section at whole foods, most places have it you just have to ask)

1/4 cup raw apple cider vinegar (or any quality sweet vinegar of choice)

1 teaspoon raw honey

In a food processor, pulse greens in handfuls until completely broken down, add sunflower seeds and pulse until combined.  Begin by adding vinegar, oil, and the rest of ingredients until completely smooth, scraping sides and continuing to process.