Wednesday, March 4th, 2009...6:19 PM

Recipe #1-Lime ‘n’ Honey Black Bean Dip

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57925008_7e7ef4dda4_mOK, 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.

Ingredients

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.

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4 Comments

  • I made this yesterday and it was delicious! I made a plate of cut veggies and put it out for the kids. They loved it, too, and we all ate a ton of veggies. I put half of it in the freezer to test its freezability. I’ll let you know how that turns out. Tomorrow. Because I can’t wait.

  • It seems to freeze just fine. I’ll be whipping up a big batch tomorrow!

  • I wanted to let you know that I modified this recipe to use white kidney beans instead of the black beans, and I used lemon juice instead of lime, and it was fantastic!

    I brought some of the black bean dip to work one time and people were a little turned off by putting vegetables in black beans. But I brought the white kidney bean dip with vegetables to work on Friday and everyone loved it. I’ve been asked for the recipe by several people. Maybe it’s less of a turnoff because it looks more like hummus. Anyway, my coworkers and I thank you for the recipe.

  • [...] Recipe #1 was also a bean dip for veggies. Here I go again with two hummus recipes. Why? Because dips are an easy way to up your veggie count without trying too hard while also getting some protein. Another tip, wash and cut up your veggies and mix together in advance.  See another blog post of mine for more tips on how to do that. Dole out the hummus into small individual serving size containers, too, and then all you have to do all week is grab and go! [...]

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