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Food For Thought: Kale Dip with Veggies

June 18th, 2013

kaledip_1Food for Thought, brought to you by the Oregon State Student Health Services Dietitian Lynn Cordes, MS, RD, LD.

94% of OSU undergraduates and 93% of OSU faculty Staff are not getting adequate servings of fruits and vegetables. We are constantly learning about more benefits from these powerhouse foods. What we do know already is that they provide us with vitamins and minerals our bodies need, fiber to help us feel full and excrete compounds that could become harmful to the body and help us stay at a healthy weight. Don’t like the taste of vegetables alone? Make sure you get all the servings you need this week by making this vegetable packed dip on Sunday night for your…. Veggies!

Food Hero RecipeKale Dip with Veggies Label


  • 1 1⁄2 teaspoons oil
  • 1 clove garlic, minced
  • 3 cups kale leaves, thinly sliced
  • 1⁄8 teaspoon salt
  • 1 cup low-fat cottage cheese
  • 1⁄2 teaspoon red pepper flakes or 1/4 teaspoon cayenne pepper
  • 1 tablespoon fresh lemon juice
  • 2 cups veggies for dipping (try sugar snap peas or carrot sticks)


  1. Heat oil in a pan over medium heat. Add garlic and kale and season with salt. Cook, uncovered, stirring occasionally until tender, about 3 to 4 minutes. Let cool.
  2. Transfer kale to a food processor. Add cottage cheese and puree until smooth.
  3. Season with red pepper flakes and lemon juice.
  4. Bring a pot of water to a boil. Add peas or carrots and cook until color brightens, 1 to 2 minutes.
  5. Transfer veggies to an ice-water bath to cool completely; drain. Refrigerate if not serving immediately.
  6. Serve veggies with dip. Refrigerate leftovers within 2 hours.


  • Can be made ahead and refrigerated for up to 3 days.
  • No food processor? Make chunky dip: mash cottage cheese with a fork; chop kale and garlic finely before cooking.
  • Try adding onion or garlic powder, dill weed or curry powder for a flavor boost.

For nutritional information, information about prep time, cooking time, and to adjust ingredients to particular serving sizes, please view this recipe on the Food Hero website here

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One response to “Food For Thought: Kale Dip with Veggies”

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