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    Archive for the ‘dips’ Category

    Quick & Healthy Recipe: “I’ve Got Hummus Coming Out Of My Ears!” Dip

    almonds-spoonAs much as I love hummus, there are times when my tastebuds beg for a change.

    This delicious — and super easy — dip is a top-notch, phytonutrient-rich alternative.

    YIELDS: 2 cups (8 servings)

    INGREDIENTS:

    1 cup raw almonds
    1/2 cup raw walnuts
    1/4 cup onion, chopped
    2 garlic cloves
    1/2 cup red pepper, chopped
    1/2 cup green pepper, chopped
    1/2 teaspoon salt
    1/4 cup lemon juice
    6 Tablespoons water

    INSTRUCTIONS:

    Combine all ingredients in food processor and pulse for 20 – 30 seconds.

    NUTRITIONAL INFORMATION (per 4-tablespoon serving):

    153 calories
    5.5 grams heart-healthy monounsaturated fat
    1 gram saturated fat
    150 milligrams sodium
    3 grams fiber
    5 grams protein

    Excellent Source of: Manganese, vitamin C, vitamin E

    Good Source of: Copper, magnesium, riboflavin

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    Quick and Healthy Recipe: Black Bean Dip

    This is one of my favorite dips to bring to a party — or make when I host a soiree of my own!

    It’s not only delicious, but also a great source of fiber, protein, iron, folate, magnesium, and monounsaturated fats.

    The recipe below makes enough for five people, although you might be tempted to polish it off before your first guest arrives!

    YIELDS: 5 – 6 servings

    INGREDIENTS:

    1 small (15.5 oz) can of black beans (low-sodium or no salt added highly recommended!)
    2 TBSP olive, flax, or hemp oil
    2 small cloves of garlic
    1/2 large red onion, chopped
    3/4 cup chopped tomatoes
    1/4 cup + 1 TBSP cilantro leaves
    4 teaspoons fresh lime juice
    1 TBSP chili powder (or more, if you want a kick)
    1/2 teaspoon cumin
    1/4 teaspoon salt

    INSTRUCTIONS:

    1) Rinse and drain black beans
    2) Insert beans and remaining ingredients into blender or food processor
    4) Pureé until smooth

    NUTRITION FACTS (per serving):

    121 calories
    0.8 grams saturated fat
    322 mg sodium
    4.5 g fiber
    5.5 g protein

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