To compliment my post on the health benefits of spinach, I decided to also post my favorite spinach dip recipe. Although this recipe calls for only 1 avocado, I usually use 2: I process one in the blender with the other ingredients, and for texture, I chop the second avocado and add the chunks just before serving. Quite tasty! For service, surround an edible bowl (such as a round loaf of Hawaiian Sweet Bread) filled with this dip with low-fat brackers, baked chips, and a variety of fresh vegetables.

Photo courtesy of townandcountrypiercecity.com

1 10-ounce package frozen chopped spinach
5 medium green onions (both green and white parts), coarsely chopped
1/2 cup watercress, stems removed, or arugula
1/4 cup fresh parsley, stems removed
8 ounces fat-free plain yogurt
1 medium avocado (or 2 if you want to leave one chopped, for texture)
1 1/4 teaspoon garlic powder, or 1 teaspoon minced garlic
1/8 teaspoon pepper
1/8 teaspoon No-Salt salt
1/4 teaspoon red hot-pepper sauce, or to taste
1 small tomato, chopped

Prepare the spinach using the package directions, omitting the salt and margarine. Drain well and squeeze dry.

In a food processor or blender, process the spinach, green onions, watercress, and parsley until just blended. The mixture should be coarse, Transfer to a colander to drain.

Put the yogurt, 1 chopped avocado, garlic, No-Salt, pepper, and red hot-pepper sauce in the food processor or blender. Process until smooth. Transfer to a medium bowl.

Stir the spinach mixture into the yogurt mixture, and add the chopped tomato. Cover and refrigerate for at least 1 hour.

Makes about 12 servings, 2 tablespoons per serving.

Calories: 48
Protein: 2g
Carbs: 5g
Fiber: 2g
Cholesterol: 0mg
Total Fat: 2.5g
Saturated: 0.5g
Polyunsaturated: 0.5g
Monounsaturated: 1.5g
Sodium: 0mg