I have a story: When I was working as a copy and marketing writer at Institute of Integrative Nutrition, one of my responsibilities was to interview program graduates for the Alumni section of IIN’s website. One of the questions I asked everyone was: What is your favorite healthy food?

Guess what food 197 out of the 200 IIN grads I interviewed named as their fave? Kale!

It could be because kale is delicious. It’s versatile. It does amazing things for your skin. It is detoxifying, making it great for green juice and smoothies. One cup of kale contains 36 calories, 5 grams of fiber, and 15% of the daily requirement of calcium and vitamin B6 (pyridoxine), 40% of magnesium, 180% of vitamin A, 200% of vitamin C, and 1,020% of vitamin K. It is also a good source of minerals copper, potassium, iron, manganese, and phosphorus.

If you love kale as much as I do, this recipe is for you. If you do not love kale at all, this recipe is also for you! It comes from page 119 of my latest book, Kale: The Complete Guide to the World’s Most Powerful Superfood, published by Sterling Publishers and available now on Amazon

Garlicky Kale and Spinach Dip
Makes 1 1/2 cups

This glorious dip is vegan, low-cal, and filled with antioxidants and powerful phytonutrients. Make this often—it’s as delicious as it is virtuous.


  • 1 bunch kale, washed and tough stems removed (about 7 ounces)
  • 1 bunch spinach, washed and tough stems removed (about 5 ounces)
  • 2 medium garlic cloves, peeled
  • 3 tablespoons toasted pine nuts (feel free to play with other nuts or seeds)
  • 4 teaspoons balsamic vinegar
  • 1/3 cup extra virgin olive oil (feel free to play with walnut or hazelnut oil and add more or less oil as desired)


  1. Bring a large pot of salted water to a boil. Prepare an ice water bath by filling a bowl halfway with ice and water; set aside.
  2. Add kale and spinach to the boiling water and cook until wilted, about 2 minutes. Remove from the boiling water and plunge into the ice bath. Once the greens are cool, remove them from the icebath, shake off any excess water, and place in the bowl of a food processor.
  3. Add garlic, pine nuts, and vinegar and, while puréeing, slowly pour in the oil. Continue puréeing, stopping to scrape down the sides of the bowl with a rubber spatula as necessary, until all of the oil is incorporated and the mixture is smooth, about 4 minutes. Season with salt and serve.

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