Recipe Week #   5
LEGUME LOVE: THREE BEAN DIP RECIPES

Weekly recipes and ingredients are on display at Ellsworth Hannaford (shown) and Trenton Marketplace IGA.

Beans are high in fiber, very nutritional, and quite versatile in the kitchen. Armed with a food processor, you’ll become a whiz at making these dips for your family.

Becky, Claudia, Joan, Joyce and Jude shared their success stories about losing weight and maintaining that loss during the week #5 meeting.

At the end week #4 the 45 teams have accumulated a loss of 1,914 pounds. These teams will be passing the ton goal very early in the program.

The “Livin’ Life Large Girls” won the “Victory Stick” for week #4. Their team captain credits their losses to the support that they give each other.

The “Slim Downs” from Otis came in second. This team has been one of the top 3 losers each of the 4 weeks.

DENISE’S WHITE BEAN DIP
This dip recipe is courtesy of Denise Abel, the School Health Coordinator for Bucksport schools. She likes to cut tortillas into triangles and toast them to serve with it. I love White Bean Dip with carrot sticks and turnip wedges.

• 1 -19 ounce can canelli or other white beans, drained and rinsed

• 2 tablespoons white wine or water

• 2 tablespoons olive oil

• 2 tablespoons lemon juice

• 2 – 3 garlic cloves, chopped

• ¼ teaspoon sea salt

• ½ teaspoon dried basil or oregano

• 1/8 teaspoon crushed red pepper

Process everything in the blender or food processor until smooth. Chill. Serve with tortilla chips, fresh vegetables or on crusty French bread. Makes about 2 cups dip. Serving size is 1 tablespoon.

Nutritional analysis per tablespoon: 32 calories, 1.7 grams protein, 4.4 grams carbohydrates, 1 gram fat (0 grams trans fat), 19 mg. sodium, 1 gram fiber.

SPICY BLACK BEAN DIP
Spicy Black Bean Dip has a fresh and “addictive” taste. When served with an array of crunchy vegetables, your family and guests will enjoy the numerous vitamin and mineral benefits of fresh vegetables and never miss the high sodium, high fat calories of chips.

• 1 – 15 ounce can black beans (or about 1 ½ cups cooked black beans)

• 3 tablespoons low fat sour cream or yogurt

• 2 teaspoons minced garlic

• 2 tablespoons fresh lime juice

• ¼ cup chopped red onion

• ¾ teaspoon cumin

• ¼ cup chopped fresh cilantro

Drain and rinse the beans. Place all ingredients in the bowl of a food processor, and pulse until the dip is well combined. Serve with a selection of fresh vegetables for dipping: snow peas, green beans, carrot and celery sticks, julienne peppers, asparagus. Store in a sealed container in the refrigerator. Keeps well for several days. Serving size: 1 tablespoon, approximately 30 servings per batch

Nutritional analysis per tablespoon: 13 calories, 1 gram protein, 2 grams carbohydrates, 0 grams fat, 1.8 mg. sodium, 1 gram fiber

HUMMUS
This is one variation of Hummus, the Middle Eastern puree of chick peas flavored with garlic and lemon juice. Sesame tahini is available in the international section of the supermarket or at the health food store.

• 2 cups cooked chick peas or 1 – 20 ounce can, drained, reserving juice

• 2 cloves garlic finely chopped (2 teaspoons or more to taste)

• 3 tablespoons fresh lemon juice (juice of 1 lemon)

• 1 tablespoon reduced sodium soy sauce

• 3 tablespoons sesame tahini

• 1 tablespoon olive oil

• 2 tablespoons chopped fresh parsley

• Water or bean juice

Using a food processor fitted with a stainless steel blade, mince the garlic cloves until fine. Add the chick peas, lemon juice, soy sauce, sesame tahini, and olive oil and 1 tablespoon of water or bean juice. Pulse until pureed, adding more water or bean juice as needed. Pulse in the fresh parsley. Store tightly covered in the refrigerator for up to 1 week. Serve with pita bread wedges or fresh pieces of vegetables. Makes about 2 cups.

Nutritional analysis per tablespoon: 24 calories, 1 gram protein, 2.5 grams carbohydrates, 1 gram fat, 59 mg. sodium, 1 gram fiber.

Cheryl Wixson’s Kitchen is a non-profit organization dedicated to teaching people the joys and benefits of healthy eating and cooking utilizing regional products while supporting a sustainable environment.  For more recipes, visit our website at: www.cherylwixsonskitchen.org

Lose and Win is sponsored by Healthy Hancock, a coalition of organizations working together to improve the health of residents in Hancock County.