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Saturday, May 3, 2008

White Bean Dip

Beans are very nearly the perfect food. Pound for pound, they're the best protein buy for your dollar. They contain minerals and B vitamins, and they have no cholesterol, and no sodium. They're full of both soluble and insoluble fiber.

The American Dietetic Association recommends 25 to 30 grams of fiber per day, but most Americans take in about 11 grams. That's a significant deficit. With nine grams of fiber per cup, beans can significantly improve the fiber content of your diet.

And they taste great, too.

I usually cook beans up ahead of time and keep some in the frig, but I've included the canned amount in case you want to save time.

This dip great is to serve at parties or just to keep around as a snack. Highly nutritious and very delicious, it takes about a minute to make. Serve it with pita chips (Parmesan & Herb are my favorite kind) or cut up vegetables. You can use fresh parsley in place of the spinach, but I prefer the spinach.

White Bean Dip

1 15 ounce white beans, drained and rinsed
or 1 3/4 cup white beans
2 cloves garlic
2 tablespoons fresh lime juice
1/3 cup Extra Virgin Olive Oil
1/4 cup fresh spinach, loosely packed
black pepper
1/2 teaspoon organic dried oregano

Place the beans, garlic, lime juice, olive oil, oregano, and spinach leaves in food processor or blender. Pulse until the mixture is coarsely chopped. Season with salt and pepper, to taste. Transfer the bean puree to a bowl. Serve with pita chips or chopped vegetables.

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