A creamy, cool, refreshing dip for al fresco dining

This dip is so cool, smooth and creamy I couldn't resist scooping it into a sundae dish. Though not quite a substitute for ice cream or your favourite frozen treat on a hot summer day, I think you'll find it refreshing -- plus you can dip your veggies in it.

Parsley, Cottage Cheese & Yogurt Dip
Source: adapted from a recipe (page 18) in The Lighthearted Cookbook by Anne Lindsay.

1 cup (250 mL) low-fat cottage cheese
1 tablespoon (15 mL) fresh lemon juice
1 cup (250 mL) fresh Italian parsley, stems removed
1/2 cup (125 mL) low-fat plain yogurt or light sour cream
freshly ground pepper to taste

Notes: (1) I don't measure the parsley that carefully & rely on my eye to judge the correct amount. As a variation you can replace some of the parsley with fresh dill; e.g., use 1/4 cup chopped fresh parsley & 1/3 cup chopped fresh dill. (2) I like a chunky dip so I use a light touch with the food processor.

In food processor, lightly process cottage cheese & lemon juice until just blended.
Add parsley leaves, yogurt or sour cream & a dash of pepper. Process just until mixed & parsley leaves are coarsely chopped.
Cover & refrigerate dip for at least 4 hours to chill & blend flavours.
Serve with a rainbow of fresh vegetables. {Local & organic -- yes, please; fresh from the garden -- even better; eaten al fresco at a potluck picnic -- perfection.}

(The detailed nutrient analysis is on my computer at work and I will update this post with this information later today this weekend -- I'm off to visit a country garden today.)

Nutritional analysis:

Dip (PDF)
Assorted fresh vegetables (PDF)

Not just a cool-season crop: Kale in summer

Last weekend I found a tasty, cool solution to my latest vegetable quandary: how to eat kale (Brassica oleracea) in the summer. These are the Epicurious reviews and photo that convinced me to use my first kale harvest in a salad rather than play it safe and make a classic kale and potato soup, which, despite its flavour and nutrition, doesn't appeal to me on a sunny June day when I don't want to ingest anything warmer than I am.

The recipe

----------------------------------------------------------------------------------------------------------------

Lacinato Kale and Ricotta Salata Salad (Source)

"Inspired by an antipasto that's popular at New York City's Lupa, this substantial salad takes a hearty, rich green that's usually cooked and proves how delicious it can be when served raw."

Yield: Makes 6 servings       active time: 25 min       total time: 25 min

INGREDIENTS

3/4 to 1 pound [340 to 454 grams] lacinato kale (also called Tuscan kale) or tender regular kale, stems and center ribs discarded
2 tablespoons [30 mL] finely chopped shallot
1 1/2 tablespoons [25 mL] fresh lemon juice
1/4 teaspoon [1 mL] salt {note: I don't think the extra salt is needed. I find the cheese salty enough}
1/4 teaspoon [1 mL] black pepper
4 1/2 tablespoons [70 mL] extra-virgin olive oil
2 ounces [60 g] or 1 cup [250 mL] coarsely grated ricotta salata

PREPARATION

1. Working in batches, cut kale crosswise into very thin slices. {I used scissors. After I established a technique and rhythm, it became a pleasant, relaxing task carried out in early morning sunshine & quiet on the balcony}
   
2. Whisk together shallot, lemon juice, salt, and pepper in a small bowl, then add oil in a slow stream, whisking until combined well.
3. Toss kale and ricotta salata in a large bowl with enough dressing to coat well, then season with salt and pepper. {I suggest just enough dressing to coat lightly and omit the salt}.
   

----------------------------------------------------------------------------------------------------------------

The ingredients in my version

I'll be the first to admit my salad photo is not as pretty or professional as this Gourmet image but I'm pretty sure my version was as fresh and flavourful -- credit to good seeds, compost-enriched soil and the kindness of Mother Nature who showed a mostly sunny face from early May through mid-June. 

Greens: Italian Heirloom Kale, 'Lacinato'
Description & nutrition information (PDF)

Cheese: Ricotta Salata
Description & nutrition information (PDF)

Extra virgin olive oil & lemon

Kale ribbons & grated cheese, "undressed"

A variation on the original Gourmet recipe, served with sliced cucumbers.

My rating: 3.5 out of 4 forks (using the Epicurious rating system). The cheese was a bit salty for my palate. I'll make the recipe again, but use ricotta, though it will give a different texture. I'd also like to try some of the reviewers' suggestions such as serving the salad on crostini and other breads and crackers or adding grated carrots, hard boiled eggs & sunflower seeds and putting it over brown rice to make a one-dish supper. I think finely sliced kale, grated cheese and other finely grated and minced veggies would be a tasty filling in a rice-paper roll.

Recommended reading

From the blog 365 Days of Kale:

• What's in kale? Indole-3-carbinole
• What's in kale? Glucosinolates
• What's in kale? USDA nutrient content data
• What's in kale? Calcium
• How should I eat my kale, raw or cooked

Eat the seasons|kale

New York Times Recipes for Health: Kale

--------------------------------------------------------------------------------------------------------

I'm looking forward to your comments about this natural super-food and ways of enjoying it in any season.