Kale is appearing on the menus of trendy restaurants and in recipe sections of popular magazines. Arugula, we love ‘ya, but Kale is the nouveau trés chic super green du jour. To earn that ‘super green‘ moniker a leaf has got to be more than chlorophyll rich; it must be nutrient dense.

Kale, a cruciferous green, is known for it’s anti-oxidant kick, but it’s also beneficial in preventing gastric cancer as kale contains glucosinolate isothiocyanate which fights against bacteria in the stomach lining. This cancer combat mineral, glucosinolate, is key in preventing other forms of cancer as well, such as ovarian, bladder, breast, colon and prostate cancers.

Inside this super charged green leaf you’ll also find Vitamin K, Vitamin D, Vitamin C, fiber and omega-3 fatty acids. With this component combination your body has allies in the fight against inflammatory problems brought on by arthritis; they also strengthen the immune system and aid in both cardiovascular and ocular health. Get comfortable working with kale. It’s a nutritional power house and deserves your time and attention; so bring home a bunch and try out this recipe.

I initially came across a version of this recipe in the April 2012 edition of ‘Whole Living’ magazine. I substituted yogurt cheese and goat cheese for the cottage cheese listed because I can do without the preservatives and salt you find in cottage cheese. This dip is absolutely delicious. Looks weirdly healthy and surprisingly simple, but just try it - you’ll love it.

Kale Dip


Olive oil for saute ( a swirl around the pan )

1 garlic clove; minced

3 cups thinly sliced kale leaves

Coarse sea salt and pepper - by the way ... I don't just use any old salt (although any old salt is perfectly fine) I use Chardonnay Oak Smoked Sea Salt. I also use a coarse ground pepper, that is ... Applewood Smoked Pepper - both products are available online at the Old Town Spice Merchants ... (link provided at the bottom)

1 c yogurt cheese + 1 oz goat cheese

Pinch of red pepper flakes

1 T fresh lemon juice


Slice kale leaves away from the stem. Wash, dry with paper towels and slice into thin strips.

mince garlic

Heat olive oil over medium heat and add garlic and kale leaves; season with salt and pepper. Cook, stirring occasionally under tender; about 5 minutes.

Remove from heat. Mix lemon juice into kale-garlic mixture and allow to cool.

Notice the reduction in volume between the sliced kale photo and the post saute

Add kale-garlic mixture to blender. Add yogurt cheese and goat cheese to blender. Add red pepper flakes to blender. Blend until smooth. Keeps in refrigerator for 3 - 4 days.

Serve as a dip with veggies.

I also like to mix in a bit of the kale dip after tossing salads with a little Balsamic Viniagrette as it gives the salad a bit of a green goddess kick -- good stuff -- try it.

I also used this kale dip as a condiment on what I often have for lunch ... I call them salad sandwiches ... Let's build one.

Start by spreading 2 T Lemon Hummus on a warm, whole wheat pita bread

The next step calls for a heaping tablespoon of Kale Dip spread over the hummus.

Finally, toss a bit of salad with 1 T of Balsamic Viniagrette and layer the salad overall ... and simply fold and eat!

Here's another Kale recipe to try: Prepping Fresh Kale For Salads

Old Town Spice Merchants