This is one of my favorite appetizers to make for a get together, take to a party or just have while watching something really great on TV. This creamy kale and artichoke dip is full of flavor and vegetables! The nutmeg and cayenne pepper really take it up a notch. I have 2 options below for semi-homemade chips that will be WAY BETTER than anything you can find at the store because they will come out of the oven fresh, hot and crispy (something you can’t get out of a bag!) and won’t have inflammatory oils like corn, soy and canola.
- 1 bag of frozen artichoke hearts thawed and chopped
- 4 cups of finely chopped kale, spinach, swiss chard or collards
- 1 garlic clove minced
- ⅛ tsp fresh nutmeg
- ⅛ tsp cayenne pepper (optional)
- 1 tsp salt
- 1 tsp fresh black pepper
- 1 cup organic sour cream (or ½ cup sour cream and ½ greek yogurt)
- 3 tbsp organic mayo (optional - but really kicks this recipe into high gear)
- 3 tbs raw parmesan or manchego cheese, plus more for top
- coconut oil for greasing
- Preheat oven to 375 degrees
- Combine all ingredients together in a large bowl and place into a medium sized baking dish (greased with coconut oil)
- Top with additional cheese if desired
- Bake for approximately 30-45 mins covered
- Remove from oven, and let sit for at least 5 mins before serving with homemade pita or tortilla chips
- 1 pack of ezekiel whole wheat pita or small tortilla shells
- 1 tbsp coconut oil
- ¼ tsp paprika
- ¼ tsp sea salt
- Preheat oven to 400 degrees
- Cut pita or tortilla into triangle wedges with a pizza cutter.
- Mix wedges with coconut oil, paprika and sea salt in a large bowl
- Place wedges on a baking rack and bake at 400 degrees for 8-10mins until crisp
- Remove from oven and enjoy!
A couple of ingredient notes:
- My favorite yogurt right now is Maple Hill Creamery – it’s 100% Organic and Grass-fed.
- For a super clean mayo with no inflammatory oils, check out Wilderness Family Farms. I love to use them in my recipes! (I know shipping can be expensive, but one jar lasts you a really long time. You can also ask your local store to carry this brand for you, so you don’t have to pay shipping on a regular basis).
If you know someone who needs a yummy appetizer recipe for the upcoming Super Bowl or dislikes kale, this recipe is a sure bet either way.
162 responses to “Creamy Kale and Artichoke Dip With Homemade Chips”
Please cancel my subscription. Thank you
You tried to cancel a subscription on a recipe comment? Didn’t like the dip or was it something else? Struck me as pretty darn rude but hey, it’s still a kinda free country. I’m guessing you’re not overly concerned anybody else’s opinion or thoughts. Good for you, me neither. Just posting this cuz I really have a great deal of respect for Vani, and I have way too much time on my hands at the moment and just want to see if you respond…and whether you feel free to be rude to me as well. Don’t choke on any GMO junk, I’d hate for it to not reach your tummy.
You talk about eliminating inflammatory oils but not grains. .. that doesn’t make sense. Grain is more inflammatory, alters gut fauna, stimulates the dopamine receptors, scraps, punctures, and irritates the intestinal lining causing auto immune responses, and more.
Organic, home made potato chips would make this better.
The ezeckiel bread she is recommending for dipping is a “sprouted grain” which is much different from your traditional store bought “whole wheat” or “whole grain” breads.
Sprouted grains have a higher nutrient and protein content, far less gluten, and no hidden chemicals/additives. It is a better option if you are wanting bread. Yes, it will cause some mild inflammation but no where near that of store bought bread or pita chips.
Another option would be organic brown rice or rye bread (also potato chips but they just wouldn’t pair well with this dip).
The importance of grains cause inflammation I think is often, over looked.
Almost every cancer can be traced (and most common disease) back to inflammation. Yet we recommend these foods as “healthy”. We ignore the cumulative effects of inflammation.
Yes, if once in awhile you consume foods that cause inflammation your body would recover but these foods are considered staples. If you then include the reality of their addictive qualities and their interactions with dopamine receptors one begins to question the conventional wisdom.
Now factor in the debilitating effects on the gut fauna, irritation to the esophageal and intestinal linings, and so much more, it gets frightening. Then look at its interaction with other organs and insulin and fat production, the increases in LDL cholesterol build up. I mean the list goes on and on. I’d almost recommend starting smoking cigarettes to someone below recommending grains (of any kind).
FYI, iwork in the field of environmental science with a focus on microbiology/nutrients
I’m a grad student in nutritional biology and I can tell you with complete certainty that there is nothing wrong with gluten unless you have celiacs.
Christine, No you are so very wrong. I read an account of a man who was sick FOR YEARS! He had the test for Celiac disease done several times by more than one Dr. and it would always come back negative. Tests are fallible. Finally a new Dr. did the genomic testing and low and behold it came back positive for Celiac. Now, that said, Dr. Oz had a program on a few weeks back and HE SAID that while some people may not have full blown Celiac… they may have sensitivity to grains which can cause inflammation and additional stress on the digestive system.
I caution you to question what you’ve been taught by the main stream nutritional guide lines. The food pyramid formed by the gov. to tell us how we should eat is responsible for the obesity crisis in America. That and the ignorance of the public on the dangers of eating processed addictive foods has certainly boosted the Medical business with inflammatory gut diseases such as Crones disease and others. The gov. has back peddled now on the food pyramid. If you believe everything they tell you… I’m sorry for you.
What is the altitude where these recipes are made?
Thank you for the investigations and the healthy recipes.
God you people wont be happy until we are all dead from lack of food.do you stay up all night thinking of ways to make other peoples lives suck
This is a recipe. How is that encouraging people not to eat? It’s doing the exact opposite and there are many recipes on this site. Stop trolling.
Ken – you can chose to read this blog or not. No one is requiring you to do anything. But, please leave your comments to your self.
by your standards we should all just stop eating and DIE
ummmm… you work for Monsanto or something? You mention dying which will happen all too soon to folks whose head remains in the sand on the serious and very real issues surrounding the U.S. government’s horrendous lack of honest oversight of the “food” Industry. Think Miss Vani’s making this stuff up? Wish she was but sadly it’s all true. There’s even more problems than she has addressed because she does her research before calling anyone out. Jeffrey Smith has the most comprehensive research-based website on the history of GMO read some of it and maybe you won’t kill yourself with ignorant eating. Long before I even heard of Vani I got very sick, had to figure out why because my doctor was clueless. Found out that almost every single thing i was eating was making me ill. Took just three months to get most of my health back. Damaged kidneys will remain but by eating correctly I can at least prevent further deterioration. Btw I have a degree in applied human nutrition and a few units shy of a second in plant biology, and I was certain I was eating healthy…but I was eating poisons on top of poisons. Only writing because I think you actually believe your inane comments, and on the off chance you’re not as fundamentally stupid as your comment. If not then maybe you can order an extra Carl’s Jr western bacon and think of this crazy woman, my former favorite fast food item.
I must need glasses because either she is ugly or something else
Great constructive feedback, Ken. I gained so much from your insight on this recipe. Thanks for wasting your time and everyone else’s!
Vani there are a few questions for you.1.Do you neat the stuff you tell us to eat?2.Just how much do you get paid for this crap you are putting on line?
Get a life.
He isn’t capable…..
Ken… “do you neat the stuff”, REALLY??? You are only hurting yourself. Not too smart!
I was so excited to make this dish for Super Bowl, and it was DEVINE baby.
While others were scarfing down the crab dip with processed crackers, several of us were hoarding mine and we ate every last bite. It was a major hit. I used half organic greek yogart, half sour cream, and vegenaise- perfecto!
Brava. Brava. Brava.
P.S. I also made your Brussel Sprout salad and it rocked. One time I didn’t have lentils on hand so I threw in walnuts instead. 3 people asked me for the recipe.
Keep ’em coming food babe.
You sure do attract a lot of paid trolls from the food industry Vani. I can’t wait to try that dip recipe! Thank you.
I like reading all of the negative comments. It means that some folks are bothered that you hit a nerve of truth. Baby, keep up the good work?
No. People are bothered because everything she says is I’ll-founded. She negates scientific research and is making conclusions based on nothing. I got my BS in clinics nutrition and I’m currently a graduate student in nutritional biology and food babe is someone we all shake our heads at because as someone who is well-versed in scientific research and has been trained to critically analyze published scientific literature, the claims she makes as well as her following is disconcerting considering the amount of information available and the amount of money that has been spent over the years in research to generate the knowledge that we have. The information she is putting out there isn’t accurate and she’s just creating fear in her followers. It’s actually really sad.
wake up!!! The chemicals that they are putting in foods for profit are not what we should be eating. Did you study what these chemicals actually are? they are NOT food. so for those of us that want to know the truth are very happy that she is bringing attention to this . For those of you that don’t care stay off her site.
Your credentials are not as impressive as you may think they are. I might suggest that you find another site to boast on or, perhaps, have some GMO’s.
Oh… the evils of the food industry are being exposed to the max. They worried about their jugular being cut and bleeding out, figuratively speaking of course 😉 They really are so sad, so very sad! I CAN’T WAIT TO TRY THIS RECIPE! It sounds so GREAT!
Try impressing another website with your self-proclaimed credentials. If you actually believe what passes for food in America is safe, answer me this: why are some third world countries now saying no thanks to our offer of free food? Why does CHINA ban most of our food. Why do Monsanto’s employees not eat gmo food in their own company cafeteria? Are you as highly educated as the plethora of FDA scientists who recommended a pass on gmo foods but we’re overruled because of the stranglehold the GMA has over it?
Your sentence structure on the longest sentence ever was impressive though. JK, it was almost as bad as your content. Jeffrey Smith is at least as quote unquote qualified as you are. Read his book Seeds of Deception. He also knows how to evaluate a scientific study. What’s the very first thing you need to know? Umm, maybe who funded it??!!?
LOVE , LOVE , LOVE by this the world will know who we are . Today is my first day on this site and I have taken time to read the replies . I’m surprised by some of the comments . Before we have the right to teach we have to live it to qualify . It is easier to splash the water than to be splashed by it . If we pursue our passions we can discover our purpose in LIFE. In pursuing our passions some times we will run to fast , respond to quickly ,but if LOVE is our driving force we will recover, for the better of all we serve . This site and the info will and can improve LIFE quality for all those who read and process it to improve there life and those they take time to share it with . Detoxing has great benefits with the mind as well as the body , try it on a daily basis . This young lady that has made this site available for us to benefit from her passion for LIFE and OTHERS , needs to be lifted up daily . She doesn’t have all the answers , but if she faints not and stays the course they will come to her . Remember she is the one that is leading this fight for truth and right doing . A writer once said ; WRONG DOING PREVAILS WHEN GOOD PEOPLE DO NOTHING . February 14th is a day set aside to show LOVE to the one’s we LOVE . I don’t know of a better place for the readers of this site to send LOVE Roses to , than the FOOD BABE ……. Take time to show your LOVE…………..croberts
TOTALLY AGREE! ! Amazing how food habits/customs can cause a war in most people’s lives/worlds; anyone that reacts in an ugly way to positive info should be listened to, then ignored; no time for negative energy. I’m not afraid of skepticism, opposing or different points of view, but the angry, destructive verbiage is actually comical & so unnecessary. Just stay and keep the course FoodBABE! You are LOVED & APPRECIATED!
I agree…. Everyone has choices in life..You can either listen or not, but don’t bash anyone for their knowledge.. If it wasn’t for people like Food Babe and Dr. Mercola my family would still be in the dark about all the crap they put in medicine… So thank you FOOD BABE for opening our eyes to the nasty truth about todays food industry…
Well I saw Vani on Fox News today talking about what’s in Fast Food, so she must be doing something right! ha! Personally, I have not eaten fast food in over five years now because I was very very very sick for years and no one could figure out why. I was also on several medications including thyroid. I had Hasimotos disease and I was on a few other meds after going to all the MD’s for years. They just kept giving me more drugs.
Finally my Chiropractor/holistic doctor in 2005 did blood work and discovered I was highly allergic to gluten/wheat and recommended I go on a gluten free diet. Unfortunately I was very stubborn and thought I could eat it now and then. I didn’t listen for another year or so and and my health continued to decline as I kept eating gluten/wheat and the fast food. I had been eating it 3 to 4 times a week but figured if it was only once a week what could that hurt?
I hit rock bottom in 2008 when I could barely walk, was in so much pain (Fibromyalgia would have been the diagnosis) I had to take showers every 30 minutes, migraines were severe, I was in bed for weeks at a time, I was losing my memory and looked 80 years old at age 55. My son had to drive me places because I could not remember or focus. My brain was actually becoming mush. Dr. David Perlmutter calls it ‘grain brain’. I had NO clue at the time what this crap was doing to my brain!!
My doc finally told me I was going to die if I didn’t change my diet and stop eating gluten/wheat. That got my attention and I began to research it more, learn to cook, eat healthier, real food, stopped eating FAST FOOD and the pain started subsiding, my memory started coming back and I look younger now at age 60 than I did many years ago. For five years I’ve been off all the prescription drugs I was on including Thyroid meds which I was on for 32 years.
I’m still studying and learning about what gluten/wheat does to our bodies and don’t even allow our Australian Shepherd to have this poison. It’s really up to each individual to listen, research and then decide what’s best for them. We’re just the messengers!
Keep up the great job Food Babe! I’m on board!
Gluten Free Lady
Sounds like you have celiac disease, so gluten IS harmful for you. It is not harmful for those who do not have the disease, and is perfectly safe and healthy to eat.
sound like shes a freakin’ fool
If you read labels, Gluten is in so many processed foods, for whatever reason they extract it, concentrate it and add it in. So if you eat these foods, in high concentrations, coupled with high fructose corn syrup and the like, it’s WAY MORE than nature ever intended and can cause problems. Your deleterious comments only serve to make one question your intelligence. I’m feel sorry for the closed minded people out there who are against eating healthy.
I do believe that 90% of the people who are diagnosed with a gluten problem are in denial and think it ok to cheat. If you think of gluten as glass shards then you start looking at the damage that eating glass would do to your intestines. I too cheated and then got to the point that even a small amount of gluten kept me in the bathroom for several week. I just had to make up my mind. Now even walking by the bakery and breathing in wheat flour that is in the air I get sick and it affects my thinking. I have multiple food allergies and I can not be in a restaurant where they use soy oil or peanut oil to cook with. It limits where I can eat. Dropping processed foods and eating fresh veggies is the best. Going back to cooking like our ancestors did. The original wheat the pilgrims brought was 5% gluten. Thanks to modern industry they bread wheat so that it is now 50% gluten. Plus much of the wheat available for food is GMO grown. As for the recipes I love them and have to go through and change ingredients since I have a long list of food allergies. GMO corn, wheat, soy, etc has been altered it is not what our ancestors lived on.
Appreciate your feedback Mary! I too do not like even smelling wheat bread, etc. and I have to be really careful not to OD on too much corn. It’s hard because it’s so addicting! I think it’s not only the GMO issue but for me personally it’s an issue with sugar. I also highly recommend Dr. David Perlmutter’s book ‘Grain Brain’. Excellent information! There’s also more good information from Dr. Thomas O’Bryan’s Gluten Summit interviews on my website at http://www.glutenfreelady.com
Hi, Reading your post was like reading my own story in many ways. It’s like ‘with wisdom comes health’ and once you start ‘getting it’, wow, what a difference!
I made this for the Superbowl this year…it was super yummy. I used what I had, so I used 1 cup kale & 2 cups spinach, increased the cheese quantity to 1/4 cup, more garlic & 1 more TBL of mayo. DELICIOUS! I can’t wait to make it again and exclusively w/ kale. Once again, FoodBabe’s recipes have yet to disappoint!
Sano I’ve never been diagnosed with Celiac disease. I had blood work to determine an allergy/sensitivity to gluten/wheat. It’s very obvious when I eat it because I have debilitating symptoms. Corn is now doing the same thing. And for anyone who’s interested in the truth, pick up a copy of Dr. David Perlmutter (neurologist MD) book ‘Grain Brain’ and you’ll find out just how bad gluten/wheat really is for everyone. He says our human body cannot digest it. And yes he sites studies that we as the public usually don’t see. They are available and listed in his book. It’s just a matter of time before people begin to realize what this stuff is doing to their brain. The wheat and corn we’re eating now is not what it was hundreds of years ago. It’s up to each individual to take control of their own health.
Gluten Free Lady
Wow! just made this and it is delicious!!!!!! Thanks for posting it!-
Jen – did you follow the recipe exactly? Making tomorrow and I don’t know if I can get the organic mayo I usually get b/c we are having a snow storm.
I did use mayo and I added extra cheese. I think it has so much flavor that you may be alright if you have to leave it out. Hmmm maybe there is a simple recipe for mayo that you might be a me to whip up! 🙂
Thanks Jen! I have made mayo before but I never care for the taste or consistency… Thanks for your comment – I’m going to give it a mayo-less shot! Extra cheese? Well, duh 😉
Glad to read the raving reviews b/c this looks and sounds incredible. Making it for a Valentine’s Day party tomorrow night. Thank you, FB!
By the way, why all the meanie-pants comments? Why waste your energy? If you don’t like Food Babe or what she is doing, why are you browsing her page? Go away. Let this place remain for the happy people.
Vani, I think what you are doing is great. Can you help me with what I have found out about toothpastes? I have noticed a ‘Warning’ on all boxes of toothpaste. It reads “Warning” Keep out of reach of children under 6 years of age. If more than used for brushing is accidentely swallowed get medical help or “contact Poison Control Center”. I have called 3 of the toothpaste companies and they tell me that they are FDA approved. Well, any Co that puts out a product that we put in our mouths that contains poison, is unbelievable to me. I wonder how many children injest toothpaste because it tastes good and never, of course, tell ‘Mommy’. Tom’s toothpaste is the only one I have found that has 2 kinds. One with sodium Fluoride and one that doesn’t. I am using the one that doesn’t have fluoride. I hope you can help do something about this. Sincerely, Melba
Have you considered making your own toothpaste? I started making my own…..its easy to make and less expensive then buy one!
I’ve been happily using a mix of
2 Tablespoons bicarbonate of soda + 1 teaspoon of sea salt mixed together
to brush with (suggested by Joe Mercola). Wet toothbrush and sprinkle some on the brush. If you want a paste, mix in a little organic coconut oil.
Don’t forget: “FDA” = Fatal Defects Allowed.
FDA approved means nothing, just like the label, “all natural” That’s why some food products and things like aspirin can contain coal tar and be labeled “all natural” I’m so glad you are protecting your children. Bless you. Help spread the word.
Can this be made a day ahead and then reheated before serving?
Thanks for your non-GMO stance and activism. You have made some country very proud, Vani! 🙂
Great recipe, only 1 suggestion is to use as many home-made raw ingredients as possible. Can we make it with home made curds/cream? Something to think about! I still like this recipe and going to search for the ingredients during my next grocery, thanks!
I replaced the sour cream and mayo with pure yogurt and it still tasted great with even fewer calories. I also added Jalapenos.
Good idea on using kale and also the pita chips vs tostitos 🙂
It makes me so angry that the FDA doesn’t care about Americans and they are only out for $$$/profit. GM food should be illegal and our cosmeceuticals as well should be chemical free w/natural preservatives… but there are too few laws governing our products and our health is being sacrificed. I am severely allergic to formaldehyde which is even allowed to be used as a preservative in baby products and is carcinogenic! It’s in almost every commercial product along with so many other harmful chemicals in our food and cosmeceuticals which compromise our health. Other countries have more stringent laws to follow…. but we don’t here in the US !!??? It may seem extreme to some, but someone needs to fight to get things changed!!! Good Job Food Babe. 🙂
For the sake of your ongoing mental health, I would change my expectations! Again, “FDA” = Fatal Defects Allowed (over and over, again and again). The FDA, EPA and USDA have nothing at all to do with your or your children’s health or welfare, yesterday, today or tomorrow. At this point, I reflexively avoid anything that IS “FDA Approved”. At BEST, “FDA Approved” means nothing (for a consumer), just like the term “Natural”.
You’re right! I’ve called them the Fraud & Death Administration. They don’t really review or do tests on what they approve. People are so misguided, living in a false state of security. Vani has had some GREAT articles on this, as well as Mercola.com. Only there, trolls get blasted right off the site. There is no room for there hog wash there. People there are VERY EDUCATED and blast them out of the water.
Thank you Vani, for all you do in education of the public on healthy eating.
Don’t know who Ken is., but no one is asking him to give up his eating habits. I’m thrilled this blog is here sharing ideas and recipes so those of us who choose to put good fuel into our bodies instead of genetically altered, flavored,substance I would not feed my dog
What size is a bag of frozen artichoke hearts; I’m wondering how much you use in this recipe? I can’t find any at either of my local grocery stores. I can only find artichoke hearts in glass jars on the shelf.
I know Trader Joe’s has frozen artichokes in a bag…not sure if they’re organic though…
Food Babe – why don’t you make your own mayo? It’s so easy!
Would you share your mayo recipe please…I’ve tried making it before, and it did not turn out great.
I just spent 6 months in Europe and I could write a thesis on how different the food is there from her in the USA.
It is fresh fresh fresh.
Bread is baked fresh every day.
Meats and poultry expire in 3 days.
There are fresh fruit, vegetable stands on every block.
Also, butchers and bakeries on every block.
It is cheaper to eat good than it is to eat bad there.
I read your articles every day to see the recipes, brands and the list of shi* in our food. I am ashamed that our country and our politicians have sold out our health and welfare to big business.
It is disgraceful and I for one applaud all your hard work and efforts.
WAKE UP AMERICA
Do I have to use 1/2 sour cream??? Can’t I use ALL Greek yogurt?
And would there be any substitution for the mayo??
I’d still love to know what size the bag go frozen artichoke hearts are. Thank you for any help.
I have never seen frozen artichoke hearts in my life. But I really wanted to try this recipe, so I bought two cans, knowing they’d likely have more sodium. I only used one can, and all was fine. Not MARINATED artichoke hearts, mind you, just canned.
Thank you for asking and answering. I only have canned on hand and now I know I can still make this!
I think it’s funny I look at your recipes and it’s almost exactly what I use, Ezekiel tortillas yes!
I am trying to figure out a way to bring this dish as a camping snack….do you think I could prepare it ahead of time, freeze it, and warm it up fireside?
Yes1 Cook it first though. So you only have have to warm it up.
Phenomeonnal! I didn’t plan on eating only this for dinner, but we couldn’t stop eating it! ♡
It separates. Needs more mayo? Loved it, though, especially since I grew my own kale for it!!
Has anyone made this dairy-free? I will substitute nutritional yeast for the parmesan. Looking for ideas on what to substitute for the yogurt/sour cream? I will be using soy-free Vegenaise (non-GMO)
I made this for a get-together last night and it was delicious! Thanks so much!
So delicious! thanks ! the parents and kids love it !
I had a craving for artichoke dip, I searched on the web…and was lucky enough to find myself here!
I decided to use a food processor for all this, so while I was at it, I started by making my own mayo, give or take. The mayo didn’t have to be perfect since it was all getting cooked anyway. 1 whole egg, a spoon of mustard, and a few chugs each of sesame and olive oil. This wasn’t quite tickling the blade on my food processor, so I added the sour cream at this point (crème fraîche actually), and within a few seconds, it was smooth as the proverbial baby’s bottom.
I quadrupled the garlic, and threw in a jalapeño too, because I like to live dangerously. 🙂
My local supermarket was out of frozen artichokes, so I used canned instead, and I used fresh spinach and kale. I drained the artichokes, but nevertheless, the dip did wind up a bit on the liquid side. I think I could have avoided this if I had pressed more of the liquid out of the artichokes, and maybe blanched the dark greens first to get liquid out.
Anyway…it was just what I was craving. THANK YOU! Would be great with raw soaked flax seed crackers…which unfortunately I have none of at the moment!
Can frozen kale be used fie thus recipe?
There is another reason beside Celiac Disease that a person should go to a gluten free diet and this is leaky gut from a overgrowth of bad candida. There are only two reasons for leaky gut and they are Celiac and Candida. Our food supply of grains are not as they were many years ago as our ancestors used. Organic Eikhorn Wheat has less gluten than most and I have read that those with gluten intolerance have eaten organic eikhorn wheat and had no problem. This grain is as close to what our ancestors use to use.
just wish I could use this without sourcream or yogurt, we are vegan. Don’t know how to change this to work, sure looks good.
Viva food babe : )
Absolutely delicious! Made this today EVERYONE loved it!! Thanks so much for sharing!!
Hello! I made this dip yesterday and it was DELICIOUS! However, mine came out very watery…the flavor was perfect, but the consistency was a little off. Any suggestions of what I may have done wrong..or how to correct this for next time?
NOTE: I DID use canned artichokes, as I could not find frozen at my local grocery.
I made this for Super Bowl Sunday yesterday and it was a HUGE hit!!