A healthy spinach, artichoke dip that uses whole foods ingredients to create a creamy and delicious dip that fits vegan, paleo and keto diets.
high in vitamins and minerals
Popeye was really onto something when he popped open a can of spinach to gain extraordinary strength. And although instant eye-bulging, shirt-ripping muscles aren’t super realistic results from eating spinach, it still remains a very healthy green leaf. Considered a superfood, spinach offers a cornucopia of healthy vitamins and minerals including protein, calcium, iron, vitamins A and K, folate, magnesium, and potassium. (Spinach has more potassium than bananas!)
In this recipe, I call for frozen spinach, which often comes in handy as fresh spinach can spoil quickly. But are the nutrients found in spinach compromised during the freezing process? Good question. I’m glad you asked. It seems that the only identifiable nutrient that is compromised during the freezing process is folate, a B vitamin that may protect against heart disease. However, a study done at Pennsylvania State University found that folate levels also drop in fresh spinach when it is transported over long distances or sits in a refrigerator for a week. With that knowledge, frozen spinach might be a better way to go when used for cooking.
keeping it simple, skip the thawing
In this vegan spinach and artichoke dip recipe, rather than thawing the spinach first, place it frozen directly into the skillet. Just another step to make this recipe as easy as possible. Although cooking spinach will decrease some of the potency of its nutrients, avoiding the thawing process will keep some of these nutrient levels intact, like vitamin C.
A few other ingredients i want to highlight in this super healthy recipe are apple cider vinegar and nutritional yeast. Apple Cider Vinegar is a go to in my pantry. I use it often when sautéing kale, collards or brussels sprouts and also use it to make salad dressings. It’s thought to help regulate blood sugar and even boost gut health. Because it contains beneficial bacteria it acts similar to a probiotic in turn helping boost your immune system and your ability to digest and absorb nutrients.
Nutritional Yeast is something I’ve gone back and forth about over the years. When I first started a candida diet, I was told to avoid it completely since it was in fact a yeast. But now that i’m pregnant, i’ve been learning about all the incredible healthy and beneficial properties of Nutritional Yeast. For instance, it’s high in B vitamins and thought to help ward off anxiety, restlessness and depression. For this dip, it adds a cheesy and slightly nutty flavor while being completely free of both dairy and nuts!
Specialty equipment and ingredients for this recipe
Healthy vegan spinach and artichoke dip recipe
Healthy, Vegan Spinach and Artichoke Dip
- Cheesy Cashew Sauce
- 1 cup raw cashews soaked in filtered water3 Tablespoons nutritional yeast
- 1 Tablespoon apple cider vinegar
- 1/4 teaspoon sea salt
- 1/3 cup filtered water more as necessary
- 2 Tablespoons olive or avocado oil
- 1/2 medium sized red onion diced (about 1/2 cup)
- 2 pinches sea salt divided
- 2 cups frozen spinach
- 1 can fresh artichokes rough chop
Rinse the cashews in a fine mesh strainer under cool faucet water. Place in a bowl and cover with filtered water. Let soak for at least 30 minutes or up to 4 hours. Strain and rinse again and the cashews are ready to use.
Start by making the Cheesy Cashew Sauce.
Place the cashews, nutritional yeast, apple cider vinegar, sea salt and filtered water in a high powered blender. Blend starting on low speed and slowly moving up to high until smooth and creamy. You may need to stop and scrape down the sides occasionally. If the blender needs more liquid, add more filtered water 1 Tablespoon at a time until the consistency is similar to a thick sauce. Set aside.
Next, heat a sarge skillet over med-high heat and add 2 Tablespoons of olive or avocado oil. Once warm, add the diced red onions and a pinch of sea salt. Sauté for a couple minutes until onions start to soften and turn translucent. Next add the frozen spinach and sauté for a couple minutes more. Now add the artichokes, another pinch of sea salt and sauté for about 3 - 4 minutes more, or until the spinach is cooked and all the ingredients are nicely incorporated.
Finally add the Cheesy Cashew Sauce and mix to combine. Taste for seasoning.
Enjoy with sliced veggies such as carrots or cucumbers or gluten free crackers!
If you love Vegan Dips, you may also enjoy our Vegan Nacho “Cheese” Dip!