For those who may experience lactose intolerance, its always nice to have options available at a party or function that fit well within your dietary needs. Contrary to what some assume, this does not have to be difficult or feel limiting! Lactose is the natural sugar found in milk and dairy products. Individuals with lactose intolerance lack the digestive enzyme, lactase, that allows most people to comfortably digest lactose. If you or someone you know has lactose intolerance, it’s great to know that there are still some delicious, dairy options that don’t have to be completely avoided. Because lactose intolerance is an individual condition, people can handle varying amounts of lactose differently. Using Greek-style yogurt is useful in recipes, as it is lactose intolerance-friendly.
This is a recipe my mom has been making for years. Growing up I always looked forward to having friends over to watch games and having this yummy snack around made by mom. In this version, we’ve boosted up the spinach to add more nutrients, iron and fiber. Using Knorr vegetable recipe mix makes it so easy. I’ve also replaced almost all of the mayonnaise with nonfat, plain Greek-style yogurt which is a good source of protein. Yogurt contains live and active cultures, known as probiotics, that actually help aid digestion. This delicious, creamy, crowd pleaser is always one of the first things to go when I entertain at home. If you have leftovers, spread some of this spinach dip on to whole grain sandwich bread with turkey slices for a fun twist on a turkey sandwich.
For special events, I love to hollow out a head of purple cabbage and serve the spinach dip inside, as a cabbage bowl! Serve with whole wheat pita bread triangles, sliced bell peppers, carrots, celery, cucumbers, zucchini slices and radishes
Ingredients: Super Spinach Dip
- 1 package Knorr Vegetable Recipe Mix
- 2 10 oz packages of frozen chopped spinach
- 2 cups non-fat Greek-style yogurt
- 1/2 cup light olive oil mayonnaise
- 1 8 oz can water chestnuts, drained and chopped
- 3 green onions, chopped
1. Remove spinach from box and heat in glass bowl in microwave for 2 min, stir and heat for another 1-2 minutes until thaw. Drain thoroughly and press as much water out as possible with a clean towel.
2. In a large bowl, combine yogurt, mayonnaise, Knorr vegetable mix, chopped water chestnuts and green onions.
3. Mix in the thawed spinach.
4. Once combined, let sit in refrigerator, covered for at least 30 minutes before serving.
To make the cabbage bowl, wash a large head of purple cabbage and remove outer layer of leaves. Cut off the top of the cabbage, about 1 inch from the top. Using a knife cut a hole in to the cabbage and gently remove 3/4 of the inner part, leaving a hollow bowl shape to serve your dip.
This dip will stay good in the refrigerator for up to 3 days.
Looking for more lactose intolerant-friendly recipes? Check out NDC’s recipe list and remember you can simply replace regular dairy milk with lactose-free dairy milk, which has the same essential nutrients as regular and is easy to cook with.
For more information on lactose intolerance visit the National Dairy Council and join the conversation on Twitter by following the #BeyondLI.
*This post was written while participating in my partnership with National Dairy Council, but as always, all opinions are my own.