Just five ingredients make this flavorful dip which makes a simple snack that can be put together in seconds. It’s not only great as a dip but can be used as a delicious spread.
I’m gearing up to get myself back into better shape. It seems as though we all go through this cycle of self improvement a few times a year. I’ve been recovering from my pregnancy & have found myself having a hard time giving up all the not so good for me foods. So I came up with a plan.
I’m putting together a weekly menu that I can prepare ahead of time so that I have no excuse to be lazy & order take out. Now don’t get me wrong, there is a tremendous convenience to this, not to mention the fact that my hands are full 2-4-7 with a newborn to care for… but the time has come to get myself back on track. This black bean dip is one of many foods that will help get me there.
This dip couldn’t be simpler. Beans are a pantry staple of ours & they bring a great source of protein, fiber & antioxidants. I like to buy organic canned beans. The sugars that beans contain have a hard time breaking down in our intestines, causing the “gassy” reaction. When they are preserved in the can, these sugars break down. Soaking dried beans in water longer, also helps these sugars break down. The secret to this is that the more you eat beans, you begin to benefit from these sugars which promotes the growth of intestinal bacteria, & these bacteria create an environment in the colon that reduces the risk for cancer. Beans are my friends.
Whenever I use canned beans, I rinse the preservatives off under running water so that they loose a lot of the sodium used. In this case, I like the “bean fluff” thats created when they are blended together. It’s almost a “whipped” consistency.
Queso Fresco has just come back under my radar recently & after researching the nutrition facts of it, it has the least amount of calories & fat than most other types of cheese. This cheese is versatile too. I love the simplicity of it, just a hint of salt combined with fresh goat & cows milk. It’s very similar to ricotta, in fact they are made almost exactly the same. The difference is that queso fresco is bagged & the whey drains as it becomes firm.
So that’s it! Beans, cheese & spice with a hint of oil to bind it all together. Any spice or herb can be used to your preference.
I like a little spice so I drizzled a little chili oil on top. Make this on prep day to enjoy the rest of the week as a dip…
Or a spread… I’m in love with corn tortillas, in fact I love latin flavors. I could live off of it the rest of my life… Who knows, I could’ve been of that decent in my past life.
I’m excited to test out other recipes to go into my menu. I will continue to add more items this & next week as I create a grocery list to shop for & a prep list all done in one day to become successful in healthy, whole food, clean eating. My goal is to eliminate processed foods & focus on consuming whole super foods.
Please leave a comment on what you think… Is this something you’d eat as a snack or spread?
Thanks so much for reading. 🙂
- 1 3/4 can of black beans, rinsed
- salt & pepper to taste
- 1/2 tsp. cayenne, (to desired spice level)
- 1/2 tsp. cumin
- 2 tbs. evoo
- 2 tbs. queso fresco
- Add all ingredients into food processor & combine until creamy.