No party is complete without dip, especially the ever-popular spinach dip. Unfortunately, the main ingredients are usually high in calories, and include high-fat sour cream and high-sodium vegetable soup mix, which has artificial ingredients, too.

This lighter, yet luscious, recipe has 100 percent real ingredients with fresh flavors that will astound you — no soup mix required.

What you need:

1 (10 ounce) package of frozen chopped organic spinach, thawed

1 cup organic low-fat sour cream

1/2 cup mayonnaise

1 (8 ounce) can water chestnuts, drained and thinly sliced

3/4 cup thinly sliced green onion

1/4 cup grated carrots

1 large garlic clove, minced

3/4 teaspoon sea salt, or to taste

1/4 teaspoon hot pepper sauce, or to taste

1/8 teaspoon freshly grated or ground nutmeg, or to taste

Directions:

Over a small bowl, squeeze the spinach in a double layer of plain paper towels until thoroughly dry. Reserve the liquid for another purpose, such as making soup or rice.

Combine all ingredients in a medium bowl. Serve chilled with pumpernickel or rye bread pieces, or use as a dip for vegetables.

Serves 20

Serving size: 2 1/2 Tablespoons

Nutritional info:

Fat: 1 1/2 grams

Calories: 70

Calories from fat: 50

Total fat: 6 grams

Saturated fat: 1 gram

Cholesterol: 5 milligrams

Sodium: 150 milligrams

Carbohydrates: 2 grams

Dietary fiber: 1 gram

Sugar: 1 gram

Protein: 1 gram

Jackie Newgent is a registered dietitian and culinary expert, who likes to raise awareness about diabetes. She wrote The American Diabetes Association's "The All-Natural Diabetes Cookbook: The Whole Food Approach to Great Taste and Healthy Eating." Her recipes can be seen each month in "Glamour" magazine.