Wednesday, March 4th, 2009...6:19 PM
Recipe #1-Lime ‘n’ Honey Black Bean Dip
OK, so we all know that we need to eat more fruits and vegetables. Right? So if you are struggling to get your “Five-a-Day,” take notice. That’s old school. The new CDC recommendations are five to nine servings per day! So what’s a serving size? That’s anywhere from 1/4 to 1 cup depending on what you are eating. In general, though, 1/2 a cup is a serving.
So what now? Geez. Do not despair! The following dip is a great way to down two servings of fruits or vegetables without even thinking about it.
1 Can Black Beans (rinsed)
1/3 Cup Salsa (mild-peach salsa makes it sweeter)
1/4 Cup Lite Coconut Milk (canned) or Light Sour Cream
2 Tbsp. Lime Juice
1 Tbsp. Honey
1 Tsp. Cumin
1/2 Tsp. Chili Powder
1 /2 Tsp. Garlic
Blend in a food processor until creamy. Add more coconut milk or lime juice to taste or to thin. Serve with two servings of fruits or vegetables. Add a small portion of healthy chips or crackers if you like.
Makes 7 servings (~1/2 cup each)
Nutrition Facts (Dip only, approximate)
Calories: 120; Fat: 1g; Protein: 6g; Carbohydrates: 26g; Dietary Fiber: 6g
*This recipe is modified from a recipe in Kiwi Magazine (September/October 2008, page 59).
About the Author:
Chris Heidel is the owner and primary personal trainer with Libra Fitness in Austin, TX, a private, in-home studio. Chris focuses her business on developing mentoring relationships with her clients built on trust and meaningful support to help them set, achieve, and maintain realistic fitness goals. Chris truly believes that while getting in shape isn’t easy, it doesn’t have to be complicated. Chris is certified through the American Council on Exercise.