Dips for Friends

If you are entertaining friends and family, chances are you were considering serving chips and dip. While many dips are quick and easy, they are also loaded with fats, salt, sugar and preservatives. Undoubtedly, people will eat too much and complain about tummy aches. Is this any way to treat a friend?

Why not surprise your guests with something delicious and secretly nutritious? Here are three dips that will leave your friends talking, and while they may have seconds, they will be left with energy rather than guilt.

SIMPLE BEAN DIP
ROASTED EGGPLANT DIP
GREEN EDAMAME DIP


SIMPLE BEAN DIP

What’s In It?

• 1 cup soaked or 1 can of organic navy beans, black beans, or garbanzo beans*
• 2 cloves garlic
• 2 tbsp – ¼ cup tahini
• 1 bunch of fresh dill, parsley or basil finely chopped
• 1 tbsp olive oil
• ¼ cup lemon juice
• Salt and pepper to taste

How It’s Made

1. Cook soaked beans in a large pot for 45 minutes to 1 hour.
2. Place garlic, lemon juice, and half of the beans into a blender or food processor and blend well.
3. Add the remaining beans, tahini, olive oil, salt, and pepper and blend until smooth (Add water if a thinner consistency is desired).
4. Transfer spread to bowl and stir in the fresh herbs.
5. Serve with flatbread, crackers, or a slice whole grain crusty bread.

ROASTED EGGPLANT DIP Prep Time: 60 Minutes
Cooking Time: 10 Minutes
Serves: 10 People
What’s In It?

• 2 large eggplants
• 1 head garlic, roasted and mashed
• 2 tablespoons of lemon juice
• 1 teaspoon cumin
• 1 teaspoon salt
• 1 tablespoon tahini
• 1 tablespoon olive oil

How It’s Made

1. Preheat oven to 375F. Slice off the tip of a head of garlic and place in a piece of foil, brush with sea salt and olive oil. Wrap up and bake on 350F for 1 hour
2. Cut the eggplant into rounds and roast the eggplants in an oven until the flesh feels very soft (approx. 20-30 minutes)
3. Remove tray from oven to allow eggplant to cool. Peel the skin away from the flesh and place into bowl of food processor
4. In the food processor, add the roasted garlic, lemon juice, cumin, salt, tahini and olive oil process until combined
5. Transfer eggplant dip into a bowl and add more salt to taste. Serve with pita or flatbread and enjoy!

GREEN EDAMAME DIP Prep Time: 8 Minutes
Cooking Time: 15 Minutes
Serves: 10 People
What’s In It?

• 2 cups cooked, shelled organic edamame beans
• 1/4 cup tahini
• 1/4 cup lemon juice
• 2 cloves garlic, minced
• 1 teaspoon chopped or minced ginger, or 1 teaspoon ground dry ginger
• Black sesame seeds (optional)
• 1 teaspoon tamari
• 1 teaspoon toasted sesame oil
• 1/2 teaspoon sea salt
• 2 tablespoons olive oil
• 1/4 cup water
• 1 box brown rice crackers (try the black sesame variety)

How It’s Made!

1. Combine edamame, tahini, lemon juice, garlic, ginger, salt, tamari, sesame oil and olive oil in food processor and blend until smooth
2. With motor running, slowly add water until desired consistency is reached
3. Put dip in a bowl and sprinkle with black sesame seeds
4. Serve with brown rice crackers

Recipes provided by Marni Wasserman and fullynourished.ca.

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