Healthy Dairy Free Artichoke Dip | May Simpkin | Nutritionist

This healthy artichoke dip is dairy-free and rich in plant-based protein from the cashews. It’s a delicious and healthy dip or spread and perfect to serve as an interesting starter, particularly if you need a vegan option, but equally great as a satisfying and tasty snack.

This recipe uses artichoke hearts; the tender innermost part of the artichoke. They are convenient to keep in jars in the larder. Incorporating them into meals, whether in salads, pasta dishes or as a topping for pizzas, not only adds a delicious flavour but also contributes to a nutrient-rich diet that supports overall health and well-being.

Here’s my simple recipe for a healthy artichoke dip:

You’ll need:

  • 1 jar marinated artichoke hearts, drained and roughly chopped
  • 2 tbsp raw cashews, soaked in hot water for about 30 minutes, then drained & rinsed
  • 2 cloves garlic, crushed
  • 2 tbsp olive oil
  • 1 tbsp lemon juice
  • S & P to taste
  • Fresh herbs like parsley or chives) for garnish (optional)

Here’s how:

Add the soaked cashews along with the remaining ingredients to a food processor and season with salt and black pepper.

Blend until the mixture is smooth and creamy. You will need to scrape down the sides a few times to ensure everything is well combined.

Taste and adjust the seasoning with additional salt, pepper and lemon juice if necessary.

Serve in small quenelles, garnished with fresh herbs like parsley or chives for added flavour. This is delicious with crudités, oatcakes or toasted rye bread as I’ve served it here.

I’ve served this as a vegan option alongside my popular French Sardine Pâté In fact, why not serve both in any case!

Nutritional Nugget:

Artichoke hearts offer various nutritional benefits:

  • Rich in Fibre: Artichoke hearts are a good source of dietary fibre, which aids digestion, promotes gut health, and helps regulate blood sugar levels. A single serving can contribute significantly to your daily fibre intake.
  • Packed with Antioxidants: They contain powerful antioxidants such as quercetin, rutin, anthocyanins, and polyphenols. These antioxidants help fight oxidative stress, reduce inflammation, and protect cells from damage caused by free radicals.
  • Support Liver Health: Artichoke hearts contain compounds like cynarin and silymarin, which are believed to support liver function and promote the production of bile, aiding in digestion and detoxification.
  • Rich in Vitamins and Minerals: They are a good source of essential nutrients like vitamin C, vitamin K, vitamin B9 (folate), potassium, and magnesium. These nutrients play various roles in supporting immune function, bone health, and overall vitality.
  • Low in Calories and Fat: Artichoke hearts are low in calories and fat, making them a great addition to a balanced diet, especially for those looking to manage their weight or improve heart health.