Bean Dip Recipe

Bean Dip Recipes

Studies show that depressed people often lack B vitamins. Beans deliver a significant dose of these vitamins. What better way to get a good helping of them than in a delicious bean dip? Plus the “to-go-with” possibilities are nearly endless.

kidney-beans

Chili Bean Dip Recipe

Try pinto beans with rice, chickpea hummus on pita bread, or a black bean soup. Source: Secrets to Health and Wellness

Ingredients

Bowl of Fresh Beans for Chili Bean Dip
Bowl of Beans for Chili Bean Dip

1 can (16 ounce) pinto beans or 2 cups cooked dried beans
2 tablespoons chopped onion
1 teaspoon chili powder
1/2 cup shredded cheese

Directions

  1. Mash beans in a bowl.
  2. Add onion and chili powder and shredded cheese.
  3. Serve warm or cold with raw vegetables or tortilla chips.

Serving Size: Serving Size: 2 tablespoons dip
Recipe yields 15 servings of dip.

Per serving

  • Calories 40
  • Total fat 1.5 grams
  • Saturated fat 1 grams
  • Trans fat 0 grams
  • Cholesterol 5 milligrams
  • Sodium 115 milligrams
  • Total Carbohydrate 5 grams
  • Dietary Fiber 1 gram
  • Sugars 0 grams
  • Protein 2 grams

Bean Dip Recipe

Don’t limit beans to just entree dishes or soups, use them for dips, in salads, and dessert!

Ingredients

Bean Dip Recipe
Bean Dip

2 cups canned kidney beans
1 tablespoon vinegar
3/4 teaspoon chili powder
1/8 teaspoon ground cumin
2 teaspoons finely chopped onion
1 cup grated cheddar cheese

Directions

Drain the kidney beans, but save the liquid in a small bowl.

Place the beans, vinegar, chili powder and cumin in a blender. Blend until smooth. Add enough saved bean liquid to make the dip easy to spread.

Stir in the chopped onion and grated cheese.

Store in a tightly covered container and place in the fridge.

Serve with raw vegetable sticks or crackers. You can store this dip in the fridge for up to 4 or 5 days.

Notes: If you don’t have a blender, you can mix the first 4 ingredients in a medium bowl and mash with a fork. Then stir in the onion and cheese.

Serving Size: 1/2 cup. Yield: 6 servings.

Per serving:

  • Calories 150
  • Total fat 7 gram
  • Saturated fat 4 grams
  • Cholesterol 20 milligrams
  • Sodium 410 milligrams
  • Protein: 9 grams

Free PDF Downloads

Would you like to download the recipes? Grab the free PDFs!

Frosty Fruity Favs

Frosty Fruity Favs for Summertime Treats

Following are some of our most popular refreshing, frosty fruity favs and even a slushy for healthful and cooling summertime treats. I’ve also added a recipe card image if you’d care to download and print that way. Click on each “card” for a larger, crisper copy.

Chocolate Banana Pops Recipe

Servings: 8 bananas
Prep Time: 10 minutes

4 ripe, firm bananas, peeled and cut into half crosswise
1-1/2 cup dark chocolate chips or white chocolate
3 tablespoons vegetable oil
1 cup toppings such as chopped nuts, colored sprinkles, grated coconut, etc.

Insert stick into the cut end of each banana.
Freeze banana for 1 hour or until solid.
Melt chocolate in microwave or over hot water.
Stir in vegetable oil until mixture is satiny and smooth.
Dip frozen bananas into chocolate, coating all sides.
Place toppings on a flat plate. Roll coated bananas over toppings. Serve.

Fruity Frosty Favs Free Recipe Card

Frosty Fruity Favs Chocolate Banana Pops Recipe Card
Chocolate Banana Pops Recipe Card

Easy Strawberry Frost

1 cup egg whites
6 ounces cold water or non fat milk
1/2 cup frozen strawberries

Blend at slow speed for 20 seconds.
Add one-half cup frozen strawberries.
Blend at high speed for one minute. Enjoy!

Frosty Fruit Favs Free Recipe Card

Frosty Fruit Favs Easy Strawberry Frost
Easy Strawberry Frost Recipe Card

Fruit Slushy Recipe

1 serving

Quick and easy, and additively delicious, this is a great, easy to make snack recipe for kids.

1 tablespoon chia seeds
1-1/2 cup cool water, coconut water, or juice of choice
1/2 to 1 cup frozen fruit of your choice
1/3 cup fat free evaporated milk
Spiced bananas, orange sections or cubed angel food cake

Add all ingredients to a blend and liquefy using the most powerful setting. BLend until smooth. Drink immediately.

Customize! You can use a blend of different fruits or stick to one kind. The possibilities are almost endless.

Frosty Fruit Favs Free Recipe Card

Frosty Fruit Favs Fruit Slushy Recipe Card
Fruit Slushy Recipe Card

Pomegranate Frost Recipe

Serves 6

Ice cubes
1-1/2 cup pomegranate juice
1-1/2 cup cranberry juice
1/2 cup each fresh lemon juice and fresh lime juice
1 bottle sparkling water
8 finely shredded mint leaves

Fill a pitcher half-full with ice cubes. Add the pomegranate juice, cranberry juice, lemon juice,

lime juice, 1-1/ cup sparkling water and the shredded mint; stir until well mixed.

Fill six tall glasses with ice. Pour the mixture into the glasses and serve immediately.

Frosty Fruit Favs Free Recipe Card

Frosty Fruit Favs Pomegranate Frost Recipe Card
Pomegranate Frost Recipe Card

Fruit Shake

Here’s a fruit shake that’s simple, fast and yummy. Also very filling in
the morning.

  • 1 cup orange juice
  • 1 frozen banana
  • 1 cup (approx.) frozen strawberries

Blend all ingredients in the blender. The frozen fruit makes it thick; there is
no need for ice. Try experimenting with different juices and fruits.

You may also enjoy…

Confetti Grain Salad

Confetti Grain Salad Recipe

Confetti grain salad is a very healthful and satisfying salad with brown rice, tangy lemon juice, green onions, parsley and your favorite vegetables.

Brown rice will only last about six months before it gets stale. When it get stale, it is very difficult to get it tender. You can cook brown rice the same as white rice, just increase the recipe listed above by 1/2 cup liquid.

Confetti Grain Salad
Confetti Grain Salad

 

Ingredients:
1 1/2 cups brown rice, uncooked
3 cups water
Juice of 2 lemons
3 green onions (also called scallions)
1/4 cup minced parsley
1/2 teaspoon salt
Black pepper to taste
1/4 cup olive oil, or other vegetable oil
1 1/2 cups of your favorite vegetables cut into small pieces

 

Directions:

  1. Wash rice and put into a 2-quart pot with water. Bring to boil, then lower heat to simmer, and cook uncovered until all the water is absorbed. (approximately 45 minutes).
  2. Pour into medium sized bowl and allow to cool.
  3. Pour lemon juice over rice and stir. When rice is cooled to lukewarm, add vegetables, salt, pepper, and oil.
  4. Stir and chill at least 1 hour. This dish also can be served warm.

Serving Size: Serving Size: 3/4 cup
Recipe yields 6 servings.

Per serving:

  • Calories 300
  • Total fat 11 grams
  • Saturated fat 1.5 grams
  • Trans fat 0 grams
  • Cholesterol 0 milligrams
  • Sodium 230 milligrams
  • Total Carbohydrate 47 grams
  • Dietary Fiber 4 grams
  • Sugars 3 grams
  • Protein: 6 grams

Download Recipe in PDF

Confetti Grain Salad Recipe
Confetti Grain Salad Recipe

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Camping Breakfast Recipes

Camping Breakfast Recipes

Camping season is almost upon us! For die-hard campers, it never really ends. Following are some delicious recipes to fuel you up for your busy outdoor camping excursions.

Camping Breakfast Recipes

Delicious & Hearty Camping Breakfast Recipes

Campfire Eggs

On a 3-day camping trips? Save the remainder of the bacon from these camping breakfast recipes for the next day’s breakfast.

Ingredients:
8 slices bacon
1-1/2 cups frozen hash browns
Sweet onion
Salt and pepper to taste
6 eggs or 1-1/2 cup liquid egg substitute
1/3 cup milk
1/4 teaspoon salt
1/2 cup shredded Cheddar or Colby cheese

Farm Fresh Eggs
Farm Fresh Eggs

Directions

  1. Cook bacon in heavy skillet until crisp. Remove and crumble bacon. Pour off all but 2 tablespoons fat.
  2. Slice as much onion as your family likes very thin. Add to the pan with the potatoes. Sprinkle with salt and pepper to taste.
  3. Return to heat and fry until potatoes are lightly browned.
  4. Beat together eggs, milk, 1/4 teaspoon salt and pepper. Pour over browned potatoes in skillet.
  5. Cook without stirring until mixture begins to set. Using a spatula, lift and fold partially cooked eggs so uncooked egg flows underneath. Continue cooking for about 4 minutes until cooked but not dry.
  6. Arrange crumbled bacon on top, sprinkle with cheese.

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Breakfast Tortilla Wraps

Ingredients:
1 tablespoon butter
Eggs
Milk
Cheddar Cheese or American Cheese
Bacon
Large flour tortillas

Directions

  1. Beat your eggs together with a small amount of milk.
  2. Melt butter in pan or spray with cooking spray, and add eggs.
  3. In another pan fry your bacon in strips and drain.
  4. After the eggs are cooked, add a spoonful or two to each tortillas, some  cheese and a strip or two of bacon.
  5. Roll up the tortillas and eat!

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Sausage on a Stick

Ingredients:
1 12-ounce package fully cooked smoked sausage links
1 package refrigerated bread sticks

Directions

Spear sausage on stick or hotdog fork. Coil one bread stick dough around each sausage link, pinching ends. Rotate slowly until bread is browned.

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Pineapple or Apple Pancakes

Ingredients:
8 slices canned pineapple
2 large apples
Complete pancake mix (using water)
Syrup

Directions

  1. Mix up your batch of pancake mix according to the directions and prepare as usual.
  2. Place one slice pineapple slice OR sliced apples on pan or griddle.
  3. Pour 1/4 cup batter over slice. Cook on the first side until it starts to bubble on top, then flip and brown the other side.
  4. Serve with syrup or sprinkle with cinnamon sugar mixture. This is especially good when using apples.

Download Recipes in PDF

Camping Breakfast Recipes
Camping Breakfast Recipes

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May all your camping days be filled with sunshine!
May all your camping days be filled with sunshine!

Wild Berry Crumble

Wild Berry Crumble

This wild berry crumble recipe turns out a simple to make, delicious, and very healthy alternative to standard cooked berry crumbles.

By keeping the fruit raw, this recipe has an alkalizing effect on the body. Cooking fruit has an acidifying effect on your body.

Wild Berry Crumble Berries

Wild Berry Crumble Recipe

Base:
1 cup oats
1/2 cup almonds
1/4 teaspoon cinnamon
3 tablespoons unpasteurized honey

Combine the above ingredients in a food processor. Process until mixed, but still slightly coarse. Divide evenly among small dessert bowls (approximately four).

Fruit Filling:
2 cups mixed berries, frozen or fresh

Divide the fruit among the four dessert bowls, placing it on top of the oat and almond mixture.

Sauce:
1/2 cup unsweetened juice (apple, pear, or another of your choice)
1 tablespoon Arrowroot Powder

Combine the juice and arrowroot in a small saucepan. Bring to boil, stirring constantly, until mixture thickens. Pour over the fruit. Refrigerate until set (1 to 2 hours) and serve.

Recipe Note

Alternatively, make Wild Berry Crumble the day before serving.

You may also like…

  • Nutritious Berries – Berries pack quite a nutritional bang for your buck! They provide important amounts of vitamins, especially vitamin C, plenty of fiber, plus antioxidants and phytochemicals. All are known to help prevent certain diseases.
  • Exceptional Blueberries – Bursting with flavor and boasting the highest antioxidant level of any fruit or vegetable, the simple blueberry abounds with flavor and good nutrition. Blueberries are naturally sweet and low in calories. They are easy to eat, cook or bake with and exceptionally nutritious.

Date Shakes

Date Shakes: Nutritionally Sound Drinks

Date shakes are an iconic food of southern California’s Coachella Valley. This is where the treat originated when date gardens began offering locals and travelers milkshakes made with dates and ice cream.

Dates are rich in polyphenols, a plant antioxidant that have a higher capacity of reducing oxidative stress.

Dates are free of saturated fat, trans fat, sodium and cholesterol.  Including dates into a daily diet contributes to keeping a heart healthy.  Give them a try in the recipes below for cool, creamy date shakes!

Did you know?

Fresh California Dates, Deglet Noor and Medjool varieties are now certified by the American Heart Association.

Date Shakes – The Recipes

Low Fat Date Yogurt ShakeDate Shakes
Makes 1 serving.

1/2 cup chopped California dates
1/2 medium banana
1/2 cup orange juice
1/2 cup plain nonfat yogurt
1/2 cup crushed ice

Combine first three ingredients in blender. Puree until dates are finely chopped. Add yogurt and ice. Blend until just combined.

Tropical Date Shake
Makes 1 serving.

1/2 cup California dates
1/2 cup pineapple juice
2 tablespoons shredded coconut
1-1/2 teaspoons light rum, (optional)
3 scoops vanilla frozen yogurt

  1. Combine all ingredients except frozen yogurt in blender and puree until dates are finely chopped.
  2. Add frozen yogurt; blend until just combined.

Orange Date Shake
Makes 1 serving.

1/2 cup California dates
1/2 cup orange juice
3 scoops vanilla frozen yogurt

  1. Combine dates and orange juice in blender. Puree until dates are finely chopped.
  2. Add frozen yogurt. Blend until just combined.

Recipes courtesy of the California Date Administrative Committee.

Bearberries Blackberries

Bearberries, Blackberries – More Super Fruits

In our third in a series of fruit frenzy favorites we will take a look at two more super fruits, bearberries blackberries and  their health benefits. (Click the thumbnails below for a large view of the berries.)


[one_half last=”no”]Bearberries thumb for bearberries blackberries post[/one_half]
[one_half last=”yes”]Blackberries thumbnail for bearberries blackberries post[/one_half]

Bearberries

Bearberry Fruit
Bearberries

Bearberry is used for bladder treatment in European folk medicine. Hydroquinones found in the bearberry leaves have antibacterial properties that aid infections.

A cup of bearberry tea, made from the dried leaves infused in boiling water, can help with urinary infections, kidney and bladder problems and prostate disorders.

Bearberry Tea

To make a cup of bearberry tea use 1 to 2 teaspoons of the dried leaves for every 1 cup of boiling water. Infuse the leaves for ten to fifteen minutes, covered. Strain and drink. When treating infections or other problems with the urinary system you can drink up to three cups a day of this herbal infusion.

Bearberry Leaves

Bearberry leaves can  be smoked to get rid of headache. However, using bearberry in this form is illegal and is carefully regulated in many parts of the world, as it has a narcotic effect.

Bearberry nutritional value can be obtained by consuming it raw.

Blackberries

Blackberries
Fresh Blackberries

Blackberry fruit contains vast amounts of anthocyanocides, which are found in the pigment that gives the berries their color. Anthocyanocides are powerful antioxidants. Give an antioxidant packed boost to your next fruit smoothie with blackberries.

Blackberry Leaves

Blackberry leaves are said to treat non-specific diarrhea and inflammation of the mouth and throat. The leaves are also said to reduce blood sugar. The leaves contain good amounts of vitamins C and E along with the mineral selenium.

Blackberry Tea

Use 1 generous tablespoon of dried blackberry tea leaves per cup of boiling water. Cover and steep for 10 minutes. Strain. Add honey or sugar to taste. You can combine equal amounts of dried mint and dried blackberry tea leaves as a combination.

All BerriesMixed fresh berries

  • Are low in sodium, fat and cholesterol free.
  • An excellent source of fiber, potassium and vitamin C.
  • Support heart health, normal blood pressure and weight loss.

Super Fruits: Persistent Point

All fruits are healthy for us, but the best ones are those with the most fiber. A good rule of thumb is to stick with the “S or S” fruits. These are the ones with edible skins or seeds. Fruits included are apples, peaches, pears, blueberries, strawberries, blackberries, and grapes. Eating the skin and seeds amps up your fiber intake. The skin and the seeds contain most of the antioxidants, vitamins, and minerals.

That’s why it’s much better to eat whole fruit, rather than relying on juices.

See also: A tasty recipe for Blackberry Syrup on our sister site, Belly Bytes.

First two fruit frenzy posts:

  1. Super Fruits Acai, Apricots and Avocados
  2. Blood Oranges and Bananas

Enzyme Power Healing

Over-Looked Enzyme Power Healing

The advantages of Enzyme Power Healing is not often talked about, but is very deserving of our attention. Enzyme nutrition is sadly over looked.

Dr. Edward Howell, father of enzyme nutrition and therapy, said,

“Enzymes are the very substances that make life possible”.

Natural News has a great write-up on the health benefits of enzyme power healing. If this nutritional concept is new to you, visit NaturalNews.com – The Healing Power of Enzymes for Treating Disease when you’re done here. Great information that explains it in great detail.

What we have for you is some enzyme power healing beverage recipes to help you get started using enzymes. These beverages are extremely healthy and beneficial. The healthy ingredients speak for themselves!

Enzyme Power Healting Smoothie

Enzyme Power Healing Smoothie

Papaya, pineapple, and ripe bananas are loaded with enzymes that help digestion and break down toxins, fat, and inflammation in the body. Bromelain, an enzyme in pineapple, breaks down cholesterol in the blood. It also helps to reduce inflammation in the blood and tissues. Studies show that it can help eliminate muscle, joint, and headache pain.

Bromelain also helps break down fat. Papain, an enzyme that is plentiful in papaya, breaks down protein molecules in the blood, reducing inflammation that is linked to allergies or pain. Drink up!

Not only is this smoothie delicious and satisfying, it is an amazing healer.

Ingredients:Fresh sliced pineapple
1 cup chopped papaya
1 cup chopped fresh pineapple (not canned)
1 frozen banana

Directions: Combine with desired amount of water in a blender and blend to desired smoothie consistency.

Enzyme Power Healing Juice

Ingredients:
1/2 pineapple, outer skin removed ( juice the core as well as the flesh)
1 1-inch piece of ginger

Directions: Pass all ingredients through a juicer. Dilute with pure water to taste. Drink immediately.

Cleansing Juice Recipes

Cleansing Juice Recipes for Blood, Liver and Toxins

Dandelion leaves for cleansing juice recipesDandelion is useful for cleansing the blood, which removes toxins from the tissues and joints. This process will speed healing and reduce pain and inflammation. Be aware that if you drink a fair amount of this juice over a short period of time it can quickly cause a cleansing reaction. This reaction might initially produce symptoms like fatigue or headaches.  These symptoms will pass as your body becomes cleansed.

Ingredients:
3 apples
Handful of fresh dandelion leaves

Directions:  Pass all ingredients through a juicer. Drink immediately.

Note:  If you are digging your own dandelion leaves, be sure to obtain organic dandelion where the land has not been sprayed for several years and is far removed from traffic areas.

Cleansing Juice Recipes: Carrot Cleansing Juice

Ginger increases circulation to the muscles in the body, allowing the extra blood and oxygen to fight toxins. It also helps alleviate pain and inflammation. Carrots are an excellent source of beta carotene, which is needed for many detoxification processes.

Ingredients:
6 large carrots (remove tops)
1 apple, cored
1 1-inch piece of ginger

Directions:  Pass all ingredients through a juicer. Drink immediately.

Glass of cleansing juice made from cleansing juice recipes
Dandelion Cleansing Juice

Honorable Mention

For a really healthy yet gentle cleanse, Digestive Science colon cleanse is formulated to detoxify the body and optimize digestive health. In a word: Relief. Check it out.

Blood Oranges and Bananas

Blood Oranges and Bananas: Super Fruits

In our second in a series of fruit frenzy favorites we will take a look at beloved bananas and the succulent but less common blood oranges.

Click each image below for a larger view of the super fruits.

[one_half last=”no”]Blood oranges thumbnail[/one_half]

[one_half last=”yes”]Bananas thumbnail[/one_half]

Bananas

If you want a quick fix for flagging energy levels, there is no better snack than a banana. Research has proven that just 2 bananas provide enough energy for a strenuous 90-minute workout. But energy isn’t the only way a banana can help us keep fit. It can also help overcome or prevent a substantial number of illnesses and conditions making it a must to add to your daily diet. See: The Power Behind Bananas

Blood Oranges

Also called pigmented orange or moro orange, good-quality blood oranges should be firm and heavy for their size. It is the crimson tint that makes blood oranges healthy.

Blood oranges are very low in saturated fat, cholesterol and sodium. They are also a good source of dietary fiber, and a very good source of Vitamin C. They have the added benefit of anthocyanins, too. One of these oranges packs around eighty calories.

Eat blood oranges out of hand or juice them in salads. They are great for juicing due to the flavor and coloring.

Blood Oranges Cocktail Recipe

Blood Orange Cocktail
Blood Orange Cocktail

3 ounces of blood orange juice
1 ounce of vodka or white rum
Ice

  1. Put all the ingredients into a cocktail shaker filled with ice.
  2. Shake well.
  3. Put the combination in glass.
  4. Drink and enjoy!

Super Fruits: Persistent Point

All fruits are healthy for us, but the best ones are those with the most fiber. A good rule of thumb is to stick with the “S or S” fruits. These are the ones with edible skins or seeds. Fruits included are apples, peaches, pears, blueberries, strawberries, blackberries, and grapes.Eating the skin and seeds amps up your fiber intake. The skin and the seeds contain most of the antioxidants, vitamins, and minerals.

That’s why it’s much better to eat whole fruit, rather than relying on juices.

Previous Fruit Frenzy Posts