Paleo Vegan Artichoke Spinach Dip
Dairy Free,  Detox,  Dinner,  Gluten Free,  Liver Cleanse,  Paleo,  Snacks,  Vegan,  Vegetarian,  Whole 30

Paleo Aritchoke Spinach Dip with Twice Fried Plantains (GF/DF/V/Paleo)

I am in love with this paleo artichoke spinach dip recipe. I used cashew cream in place of mayonnaise and some nutritional yeast to give it a cheesy flavor. Instead of using chips or bread to dip it in, I made twice fried plantains which are also often called tostones in Latin America. If you haven’t tried them before, they are a MUST!

The star of the show here is really the artichokes. Not only are they delicious, they are mega healthy. That’s why I added twice as many as most people do into my dip.

Health Benefits of Artichokes

Artichokes are part of the sunflower family and are actually a perennial thistle. Did you know artichokes have been used for centuries to increase bile production and cleanse the liver? They are loaded with the antioxidants cynarin and silymarin which scientist think is responsible for their liver protective and healing properties. In an obese population, taking artichoke extract was shown to decrease liver inflammation and fatty deposits in the liver. It really is an incredibly healing food.

Artichokes are full of fiber, Vitamin C, Vitamin K, folate, magnesium, manganese, copper, potassium and phosphorus. So what does that mean to you?

What are Artichokes Good For

  • Boosting heart health
  • Lowering bad cholesterol LDL and increasing good cholesterol HDL
  • May help lower blood pressure by widening blood vessels
  • Improving liver health by protecting it from damage and promoting the growth of new tissue
  • Increasing bile production which helps to remove toxins from your liver
  • Reducing your risk of cancer (specifically breast, liver and skin cancer)
  • Improving gut bacteria thanks to a specific type of prebiotic fiber
  • Improving digestion and indigestion by increasing bile blow, accelerating intestinal movement and assisting in fat digestion
  • Easing symptoms of IBS
  • Lowering and stabilizing blood sugar levels
  • Artichoke leaf extract can assist with appetite control

These are all great reasons why you should be adding more artichokes into your diet and the reason why I doubled the artichokes in this recipe. It’s the perfect junk food remake!

paleo vegan artichoke spinach dip with twice fried plantains

Paleo Artichoke Spinach Dip with Twice Fried Plantains

This delicious dip is gluten, grain and dairy free. It uses cashews as the cream base, but no one will know it's healthy. Serve it alongside twice fried plantains for your next get together or just eat it for dinner like we do.
Total Time 30 mins
Servings 8 people

Ingredients
  

For the Spinach Artichoke Dip Sauce

  • 1 1/2 cup raw cashews
  • 1/3 cup avocado oil
  • 1/3 cup nutritional yeast
  • 3 tbs lemon juice
  • 1/2 cup water
  • 1 tsp onion powder
  • 1 tsp garlic powder
  • 1 tsp salt

For the Artichoke Dip

  • 2 tbs avocado oil
  • 1 onion, diced
  • 5 cloves garlic, peeled and minced
  • 1 bunch organic spinach, chopped
  • 2 14oz cans artichoke hearts, drained, rinsed and chopped

For the Tostones

  • 3 plantains, peeled and cut into 1 1/2 inch pieces
  • 3/4 cup organic unrefined coconut oil

Instructions
 

  • Preheat the oven to 350 degrees. Set rack in the middle.
  • Heat up some water to boiling. Add the cashews and let them soak for 15 minutes or until soft (alternatively you could soak them overnight but I never remember to do this.) Then drain.
  • In a high speed blender, add cashews, 3tbs lemon juice, 1/2 cup water, 1/3 cup oil, nutritional yeast and spices. Blend until smooth. Taste and adjust seasonings if needed.
  • In a large skillet over medium high heat, add 2tbs oil. Cook onion until soft, 5-7 minutes. Add garlic until fragrant, 1-2 minutes. Add chopped spinach and artichokes. Stir well and continue to cook until spinach has wilted and mixture is heated through, another 5 minutes.
  • Pour the sauce into the skillet with the veggies and mix well until heated through.
  • Transfer to an 8×8 pan and bake for about 15-20 minutes or until hot and starting to brown a bit on the top.
  • Meanwhile, make your tostones. In a large deep skillet (I used cast iron) heat coconut oil over high heat. Add your plantain chunks and cook until bright yellow and starting to brown.
  • Remove them and place them onto a parchment sheet on your counter. Continue to cook in batches until all of them are cooked. Then carefully place them upright, cover the top with another piece of parchment, and push down to smash them into circles about 1/2 inch thick. I used the back of a serving spoon to do this but anything flat will do. I also placed one of my hands around the top of the plantain gently guiding it down so that it doesn't fall over and smash the wrong way.
  • Reheat the oil in that skillet. Then add your patties and fry on each side until deep golden brown, a few minutes per side. Remove them and place on paper towels to absorb a bit of the grease.
  • Serve alongside dip and enjoy!
paleo artichoke spinach dip pinterest

References

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Pharmaceutical Biology. 2015. Protective effect of artichoke leaf extract against paracetamol-induced hepatotoxicity in rats.

Phytotherapy Research. 2018. Efficacy of artichoke leaf extract in non-alcoholic fatty liver disease: A pilot double-blind randomized controlled trial.

Journal of Cellular Physiology. 2012. Artichoke polyphenols induce apoptosis and decrease the invasive potential of the human breast cancer cell line MDA-MB231.

Nutrition and Cancer. 2008. Antioxidative and apoptotic properties of polyphenolic extracts from edible part of artichoke (Cynara scolymus L.) on cultured rat hepatocytes and on human hepatoma cells.

The Journal of Investigative Dermatology. 1996. Skin cancer chemoprevention.

Cochrane Database. 2013. Artichoke leaf extract for treating hypercholesterolaemia.

International Journal of Food and Sciences Nutrition. 2013. Beneficial effects of artichoke leaf extract supplementation on increasing HDL-cholesterol in subjects with primary mild hypercholesterolaemia: a double-blind, randomized, placebo-controlled trial.

Critical Reviews in Food Science and Nutrition. 2018. Lipid-lowering activity of artichoke extracts: A systematic review and meta-analysis.

Journal of Dietary Supplements. 2009. Artichoke leaf juice contains antihypertensive effect in patients with mild hypertension.

Plant Foods For Human Nutrition. 2015. Pharmacological Studies of Artichoke Leaf Extract and Their Health Benefits.

Pharmaceutical Research. 1991. Protection against microcystin-LR-induced hepatotoxicity by Silymarin: biochemistry, histopathology, and lethality.

Phytomedicine. 1997. Artichoke leaf extract – Recent findings reflecting effects on lipid metabolism, liver and gastrointestinal tracts.

Springerplus. 2006. The hepatocurative effects of Cynara scolymus L. leaf extract on carbon tetrachloride-induced oxidative stress and hepatic injury in rats.

Journal of Pharmacology and Experimental Therapeutics. 2004. Flavonoids from artichoke (Cynara scolymus L.) up-regulate endothelial-type nitric-oxide synthase gene expression in human endothelial cells.

Therapeutic correction of liver and biliary tract pathology among adolescents with obesity. 2017.

Journal of Food Composition and Analysis. 2011. Chemical composition and antioxidant properties of mature and baby artichokes (Cynara scolymus L.), raw and cooked.

American Journal of Clinical Nutrition. 2015. Dietary fiber intake and risk of colorectal cancer and incident and recurrent adenoma in the Prostate, Lung, Colorectal, and Ovarian Cancer Screening Trial.

The British Journal of Nutrition. 2009. Effect of inulin on the human gut microbiota: stimulation of Bifidobacterium adolescentis and Faecalibacterium prausnitzii.

The British Journal of Nutrition. 2010. A double-blind, placebo-controlled, cross-over study to establish the bifidogenic effect of a very-long-chain inulin extracted from globe artichoke (Cynara scolymus) in healthy human subjects.

Phytomedicine. 1994. Increase in choleresis by means of artichoke extract.

Ailmentary Pharmacology and Therapeutics. 2003. Efficacy of artichoke leaf extract in the treatment of patients with functional dyspepsia: a six-week placebo-controlled, double-blind, multicentre trial.

Archives of Physiology and Biochemistry. 2019. Preventive effect of Artichoke (Cynara scolymus L.) in kidney dysfunction against high fat-diet induced obesity in rats.

Phytotherapy Research. 2001. Artichoke leaf extract reduces symptoms of irritable bowel syndrome in a post-marketing surveillance study.

Journal of Immunoassay and Immunochemistry. 2019. Hepatoprotective effect of artichoke leaf extracts in comparison with silymarin on acetaminophen-induced hepatotoxicity in mice.

Journal of Alternative and Complimentary Medicine. 2004. Artichoke leaf extract reduces symptoms of irritable bowel syndrome and improves quality of life in otherwise healthy volunteers suffering from concomitant dyspepsia: a subset analysis.

Phytotherapy Research. 2011. Appetite control and glycaemia reduction in overweight subjects treated with a combination of two highly standardized extracts from Phaseolus vulgaris and Cynara scolymus.

Nutritional Research. 2007. Boiled wild artichoke reduces postprandial glycemic and insulinemic responses in normal subjects but has no effect on metabolic syndrome patients.

Oxidative and Cellular Medical Longevity. 2015. Long Term Exposure to Polyphenols of Artichoke (Cynara scolymus L.) Exerts Induction of Senescence Driven Growth Arrest in the MDA-MB231 Human Breast Cancer Cell Line.

Oncotarget. 2015. Cynara scolymus affects malignant pleural mesothelioma by promoting apoptosis and restraining invasion.

Journal of Cellular Phisiology. 2012. Artichoke polyphenols induce apoptosis and decrease the invasive potential of the human breast cancer cell line MDA-MB231.

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