By Irene Hayton

  • ¼ cup (50 ml) low-fat cottage cheese
  • ⅓ cup (75 ml) low-fat plain yogurt
  • ½ cup (125 ml) crumbled feta cheese
  • 2 tablespoons (30 ml) mayonnaise
  • 1 garlic clove, minced
  • 1 bunch fresh spinach, washed, steamed, well drained, and chopped
  • sea salt, to taste

Place the cottage cheese and yogurt in a small bowl and stir, mashing the cottage cheese with the back of a spoon. Add the remaining ingredients and mix well. Cover and refrigerate for at least an hour before serving to allow the flavours to blend. Serve as a dip/spread with vegetables, tortilla chips, whole-grain crackers, or sections of whole-grain bread. Choose tortilla chips, crackers, and breads made without hydrogenated oils. (You can substitute a 10 ounce/300 ml package of frozen chopped spinach, thawed and well-drained, for the fresh spinach.)