Hello, friends! Are you ready for Labor Day weekend? Doesn’t it seem like instead of one day of feasting, it’s a three day gorge-fest?!! It is like that for me. If your holiday weekend is like mine, I have two delicious dips you can make that are super easy to prepare, and healthy to boot. You can make these in advance, put them out whenever you are celebrating, and they won’t derail your healthy eating plan.
One common ingredient in both dips is Greek yogurt. I wrote all about the health benefits of Greek yogurt in a past post “One of the BEST ways to start your day!” https://vitalvaldecap.com/2016/03/10/one-of-the-best-ways-to-start-your-day/ Click on the link provided to check out all the great Greek yogurt facts. I also provided a scrumptious morning yogurt recipe in that post.
To summarize, FULL FAT plain Greek yogurt has loads of calcium, probiotics, and protein. It has little sugar or carbohydrates. It also contains high quality fats which are essential for every part of our bodies. But that’s not all the healthy ingredients my dips contain.
One of the dips is made with cannellini beans, which are actually white kidney beans. Kidney beans are considered one of nature’s superfoods owing to their high mineral, vitamin, protein and fiber content. Due to that high fiber content, they are also among the best foods for weight loss, because fiber leaves you feeling full for longer and keeps food cravings at bay. They are also rich in antioxidants, which are are known to have anticancer properties. Kidney beans are high in vitamin B9 also called folate or folic acid, which makes them heart healthy, and in B1 or thiamin, necessary for formation and operation of brain cells.
I have always loved white kidney beans or cannellini beans. They have such a delicate texture and flavor. I’ve always found red kidney beans’ flavor to be too strong and aggressive for me, however the white ones are versatile to use in many dishes due to their mild flavor. Does that convince you of the health benefits derived from these dips? Then, let’s move on to the recipes!
White Bean Dip
- 15 ounce can of cannellini beans, drained (if not using organic you must also rinse them)
- 2 tablespoons minced garlic
- 1 tablespoon extra virgin olive oil
- 3 tablespoons full fat plain Greek yogurt
- 2 tablespoons fresh chives
- 3 tablespoons fresh lemon juice
- 1 teaspoon salt
- 1/2 teaspoon pepper
Put all ingredients in food processor or blender and blend until smooth. Add fresh chives on top for garnish.
- 2 teaspoons extra virgin olive oil
- 1 small onion, minced
- 2 scallions, sliced with greens and whites separated
- 1 1/4 cups full fat Greek yogurt
- 3/4 teaspoon onion powder
- 3/4 teaspoon garlic powder
- 1/2 teaspoon salt
- 1/4 teaspoon pepper
Heat oil over medium heat and add onions and scallion whites. Cook about 10 minutes, until golden brown. Remove from heat and cool.
Combine the rest of the ingredients. Add the sautéed onions to the mixture. Chill for an hour before serving.
And that’s all there is to both dips. I made them both in about 15 minutes and stuck them in the fridge to chill until ready to serve. I served them with various vegetables which also adds to the health quotient. I think the second dip tastes EXACTLY like the French onion dip my mom used to buy in the grocery store when I was young, and into which I loved to dip ruffled potato chips.I’m not judging if you want to dip a few chips, and I might have done so myself when I was making it. Chips are my guilty pleasure, so salty and crunchy, and the creaminess of the dip is perfectly balanced by the saltiness of the chips. Sometimes you’ve got to have a little of your guilty pleasure, whatever it is, so go for it and I won’t tell anyone! 🙂 Eating these healthy and yummy dips (and having an occasional guilty pleasure) will help you live a life of vitality- with Valerie! 🙂