Spinach is considered a plant source of iron. Unfortunately, it contains a natural substance called oxalic acid that can hinder some of the iron absorption. Include spinach in your diet, but don’t rely on it as your only source of iron. Eat lean meats, eggs, whole grains and other green vegetables too!

Low-Fat Spinach Dip

1 300g pkg. Western Family frozen chopped spinach, thawed,drained
1 8 oz/227 mL tin Western Family sliced water chestnuts, drained, chopped
2 green onions, finely chopped
2 175 g containers fat-free plain yogurt
125 mL Western Classics Peppercorn Ranch dressing ½ cup
75 mL Western Family spoonable light mayonnaise 1/3 cup
2 pumpernickel or sourdough loaves

1. In large bowl, combine spinach, water chestnuts and green onion. Stir in yogurt, dressing and mayonnaise. Chill for 2 hours.

2. To serve, hollow out centre of one loaf. Cut removed bread into cubes; cut additional bread cubes from second loaf as required. Fill centre of hollowed-out bread with dip and surround with bread cubes.

Makes 4 cups

Nutritional analysis per serving (1 Tbsp)
Calories 15, Protein 0.4 g, Carbohydrate 0.8 g, Fat 1.1 g