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Green Cannellini Bean Dip

April 9, 2014
Holli Thompson

I was pressed to deliver a green snack to a group of lower school kids for St. Patrick’s day, and having contributed guacamole one too many times, I made a DIY white bean dip a lot healthier by adding greens. I happened to have baby kale in my fridge, and this under-pressure mother took a chance that the kids would still eat it if it were green.

Apparently, St. Patrick’s day is our free pass to eating green. I say, take advantage, ladies, and boost your family’s foods now. You can stretch this out for at least a week or so (start with alien juice!) and use this as an excuse to go green with your kids (or spouse).

White cannelloni beans are a mild, high fiber source of protein, and adding tahini (ground sesame seeds) delivers a really nice boost of calcium for your kids and your own healthy bones. The kale offers more calcium, and dark leafy green goodness, high in antioxidants, and loaded with vitamins. This is a healthy fat, protein, and veggie all in one.

Ingredients

  • 2 cups of white beans, cooked (if canned use a BPA-free brand)
  • 1/4 cup tahini (sesame paste)
  • 1 and 1/4 cup fresh baby kale
  • 1 clove garlic (increase to 2 for garlic lovers)
  • 1/2 teaspoon cumin
  • 2 tablespoons extra virgin olive oil
  • 1/4 cup lemon juice
  • 2-3 tablespoons water
  • 1/4 teaspoon cayenne or more (adjust down if your kids don’t enjoy hot pepper)

Preparation:

  1. Add all ingredients to your food processor, and blend until very creamy.
  2. Adjust seasonings to taste; add more water, a teaspoon at a time, to make the hummus creamier, if needed

Serve with fresh pita chips, carrot sticks, or celery for a snack.To serve for lunch, wrap hummus in collard greens, or romaine lettuce. Try topping with a sliver of red pepper and a sprinkle of nutritional yeast for even more flavor.

Holli Thompson is a certified Holistic Health Coach, and Natural Health Professional. She also attended the Natural Gourmet Institute in NYC to become a Raw Food Chef. Holli has appeared on many major media outlets including ABC’s Let’s Talk Live, CBS, USA Today and More Magazine. Learn more about Holli on her website and blog