Kale Borani Dip

HomeClinics & ProgramsELLICSR KitchenKale Borani Dip

Skill Level	Intermediate

Preparation Time	10 minutes	Total Time	20 minutes
Servings	12	Cost Per Serving	$0.67

3 cups	Kale, stems removed and roughly chopped
1/2	Lemon, juice and zest
2 cups	Plain Yogurt, Greek or Regular
1/4 cup	Red Onion, grated
1/4 cup	Mint, finely chopped
2 cloves	Garlic, thinly sliced
1 tbsp	Za'atar dried spice mixture or any dried herbs
1/4 cup	Pistachios, roughly chopped
1 tbsp	Olive Oil
To Taste	Sea Salt and Freshly Ground Black Pepper

Bring a large pot of water to a boil. Add the kale and cook for about 2 minutes and then drain well.
Add your olive oil to a large saute pan over medium heat. Add the garlic and za’atar or other dried herbs and cook for about 2 minutes. Add the kale and saute for about 5 minutes. Set aside to cool.
Combine cooked kale with remaining ingredients, mix well and season to taste.

PDF link to nutrition facts table for kale borani dip

This dip contains protein and calcium from the Greek yogurt and plenty of kale, which is an excellent source of vitamins A and K. Vitamin A helps maintain healthy eyesight and vitamin K is needed for blood clotting. In cell studies, antioxidants found in kale and other dark leafy greens have been shown to prevent breast, lung, stomach and skin cancer cells from growing.
To avoid overeating at parties, make one great plate. When you go for second helpings, it becomes hard to keep track of how much you’re eating. Make one plate so you can better see portion sizes and stay on track. Make half your plate salad and veggies and the rest higher calorie dishes.
To reduce your risk of several types of cancer and to lower the risk of cancer coming back, choose vegetarian meals and snacks more often. Two thirds or more of your plate should be filled with food that comes from plants and 1/3 or less should be food that comes from animals. This will help you get more fibre, plant nutrients, antioxidants, vitamins and minerals and less saturated fat in your diet.