Friday, September 24, 2010

Healthy Hearty Dip

This is incredibly quick and easy to make. It’s also fairly healthy, with a lot of fiber and little saturated fat. If you’re having trouble getting your kids to eat healthily, this makes a tasty substitute for junk food; it’s also an ideal party treat. Make plenty as it’s likely to go quickly, and watch out for double-dippers.


1 14 oz can of artichoke hearts (packed in water)
1 14 oz can of hearts of palm
2 garlic cloves
2 – 3 spoonfuls of tahini

Makes about 25 ounces of dip.


Use artichoke hearts packed in water. Artichoke hearts marinated in oil may be tastier, but they’re also loaded with unnecessary fat and salt.

Hearts of palm can usually be found in the canned vegetables section of your grocery store.

By “spoonfuls,” I don’t mean teaspoons or tablespoons; I mean regular table-setting spoons. If needed, stir the tahini well to emulsify the oil that sometimes separates and rises to the surface.


  1. Drain about half the water from the can of artichoke hearts; put the artichoke hearts and the remaining water into a blender or food processor.
  2. Drain the hearts of palm. If they aren’t “salad cut,” slice them up into little chunks. Place into the blender.
  3. Put the garlic cloves and the tahini into the blender. Don’t overdo the tahini as it can overpower the subtlety of the artichoke hearts and the hearts of palm.Blend on a high setting—with a couple of rest stops to allow the veggies to settle—until evenly mixed.
  4. Scoop with a spatula into a serving bowl along with pita wedges, tortilla chips, or veggies.

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