Here are two simple truths for anyone who loves good food:
First, a warm, gooey, cheesy spinach dip is hard to beat as an appetizer.
Second, that same warm, gooey, cheesy dip can be a nutritious choice.
If you agree about the first point, stick with me on the second. This recipe offers a meaningful dose of vitamin K2 when made with grass-fed dairy, and vitamin K2 plays an important role in guiding calcium into teeth and bones for remineralization. Teeth have a natural ability to repair and strengthen themselves when the necessary nutrients are present, so choosing foods that supply those nutrients supports dental health over time.
For decades, vitamin K1 and K2 were thought to act similarly in the body, but research has shown they have distinct roles: K1 is mainly involved with blood clotting, while K2 is a key nutrient for calcification processes in bones and teeth, working alongside calcium and vitamins A and D3. Studies have also indicated that many people do not get enough K2 from typical modern diets. K2 is most abundant in meat and dairy from pasture-raised animals that graze on grass rich in vitamin K1; those animals convert K1 into K2 through natural processes. Conventional animal products tend to contain lower levels of K2, so choosing pasture-raised or fermented sources can make a difference.
Soft, aged cheeses such as gouda and brie contain higher levels of K2 because of the bacteria used in their production. Fermented foods can also supply K2—natto, a traditional Japanese dish made from fermented soybeans, is particularly rich in this nutrient, though its texture and flavor are an acquired taste for many. If natto isn’t appealing, soft, cultured cheeses and grass-fed butter are excellent, more familiar options to boost K2 intake.
This warm smoked gouda and spinach dip brings those advantages together. Using smoked gouda and grass-fed butter delivers vitamin K2 along with vitamin A and a notable amount of calcium. In addition to being flavorful and comforting, it’s kid-friendly and works well as a party dip. To maximize the dental-friendly benefits of the snack, consider pairing the dip with vegetables like celery and carrots or fruit such as apple slices instead of bread or crackers.
Learn More:how to give your children extra vitamin k2—these 3 delicious ways
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Warm Smoked Gouda and Spinach Dip
Certain cultured cheeses like gouda and brie are good sources of vitamin K2 because of the bacteria used in their fermentation. Fermented foods, including natto, also provide K2—natto contains more K2 than most other foods, though its texture and flavor may not suit every palate. This warm smoked gouda and spinach dip is delicious and approachable for kids and adults alike. Try it with celery, carrots, or apple slices for a snack that’s tasty and better for dental health than many traditional dippers. If you find goat gouda, it may offer extra benefit since goats often graze on vitamin K–rich pastures.
- Author: Dr. Burhenne
- Prep Time: 7 minutes
- Cook Time: 8 minutes
- Total Time: 15 minutes
- Yield: 1 serving (small bowl) 1x
Ingredients
Scale
- 2 tbsp Butter (grass-fed, divided)
- 1/4 cup Onion (chopped, or leek)
- 1 dash Black Pepper
- 1/2 cup Spinach (finely chopped)
- 1/2 cup Milk (grass-fed, whole)
- 1 tbsp Arrowroot Powder
- 1 tbsp Water
- 1/4 lb Gouda Cheese (smoked, shredded)
- 2 tsp Salsa Verde (optional, as hot as you like)
Instructions
- On medium-low heat, melt 1 teaspoon of butter. Add the chopped onion (or leek) and a pinch of salt; cook until soft and translucent, about 5 minutes.
- Add the remaining butter and the chopped spinach. Cook another minute until the spinach has wilted.
- Pour in the milk and warm the mixture for about 2 minutes.
- Meanwhile, whisk the arrowroot powder into the water to make a slurry.
- Stir the arrowroot slurry into the milk and spinach mixture, then add the shredded smoked gouda.
- Add salsa verde if using, and heat while stirring frequently until the cheese is fully melted and the sauce has thickened. Serve warm.