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August 8, 2011

Decadent WHITE BEAN Dip

Here is a recipe for an unusual dip that is QUICK to make and absolutely delicious!  With unexpected herb combinations of thyme and basil and a beautiful colouring, this dip is crowd and family pleaser!

What's special?
-Gluten-Free, Sugar-Free, Yeast-Free, Vinegar/Ferment-Free, Corn-Free, Dairy-Free, Nut-Free.
-Excellent source of fiber thanks to the average 8g fiber per cup of white beans!
-High in protein (and is a complete protein when eaten with whole grain crackers).
-Low in fat (approx. 7 grams fat per half cup serving), but it's a that healthful extra virgin olive oil kind of fat!
-Flavorful party hit, and sneakily healthy!
-A great way to encourage your family and friends to eat raw vegetables like broccoli and cauliflower when served with a veggie platter.
-Keeps in fridge for up to 6 days.

 Decadent Low-fat, High Fiber
White Bean Dip
2 (14 oz) cans or 3 cups white beans (cannelli, navy beans, great northern beans), drained and rinsed
*reserve 1/2c of the juice from the can or cooking water*
1 TB fresh thyme, chopped 
2TB fresh basil, chopped 
4 TB fresh lime juice
2 TB extra virgin olive oil
4 cloves raw garlic, crushed
1 1/2 tsp sea salt
1/2 tsp pepper

Combine all ingredients in blender and blend on medium/low until smooth.  You may have to add a bit of water to help the blender process it.  You're gonna love it!!!  Keeps for 6 days in refrigerator.  

A little tip on herbs - I buy them when it's fresh and plentiful in the summer, then wash and freeze them separately (basil and thyme for example) in ziplock bags.  You have to take the thyme off of the branches and freeze the "leaves" only, and wrap the basil leaves in paper towel before bagging.  They'll keep for close to a year that way.  When I make these dips, it's quite fast because I've got all the prepped ingredients on hand!

Serving Ideas:  Serve as a dip with whole grain rye crackers, wholemeal rye bread, or raw vegetables (red/yellow/orange peppers, broccoli, cauliflower, zucchini, carrots, green beans, etc).  It is so nice a quick to chop up veggies for a huge platter or to keep the dipping veggies ready in the fridge.  Use as a topper for tempeh, tofu, left-over chicken or fish.  Use as a spread for sandwiches or lettuce wraps.  Eat it with a spoon and don't tell anyone you got the idea from me!  :)

Preparation time:  15 minutes 
Yield: Approx. 3 cups

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