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Roasted Garlic & White Bean Dip

Much as I love my Sweet Potato Hummus (see recipe on the blog), I also know that variety is the spice of life and that it is important to make sure that we are getting a diverse intake of different nutrients from a wide range of foods.
Hummus and dips are a great snack to keep on hand for when hunger strikes and you need something to tide you over until the next meal. They're also great to pull out and serve to visitors who drop in unannounced. A nice little number to have up your sleeve, or rather, in your fridge!
This is a lovely, moreish dip from Sweet Peas & Saffron. The garlic makes it rich and complex, while the texture is creamy and smooth. The fresh rosemary really sets it off. It pairs really well with corn chips - provided you can find a good brand like Santa Ana's, which are completely organic, non-GMO and cooked in coconut oil.
I warn you again, it is moreish.....! I have been known to devour a bowl to myself on more than one occasion! However, you can console yourself with the fact that it is loaded with nutrients that your body will just love! Enjoy x
Delicious and nutritious....
  • Cannellini beans – a great source of protein and fibre, Cannellini beans are also very high in the minerals folate, magnesium, copper and manganese. They are great for heart health, blood sugar regulation and digestion;
  • Garlic – known as 'the stinking rose', garlic is a member of the lily, or Allium family which also contains leeks and onions. Garlic provides protective cardiovascular effects like lowering blood pressure and cholesterols while the sulphur compounds are beneficial to the liver and lower our risk of oxidative stress. It's also has anti-inflammatory, anti-bacterial and anti-microbial properties. In order to maximise it's health benefits, chop or crush the garlic and leave to stand for at least 10 minutes before eating or cooking it, allowing the enzymes to activate;
  • Tahini – is a paste or butter, made from milled sesame seeds. Sesame seeds are very high in copper, and good sources of manganese, magnesium, calcium and other minerals. They are also a good sources of lignans, plants compounds that can have beneficial effects on hormone balance. Most tahini is made from hulled sesame seeds, however, 'unhulled tahini', or 'sesame butter' is also available, which uses the whole sesame seed, resulting in the fibre being left in the end product. It can be slightly more bitter taste but is also delicious, so use whichever you can get hold of;
  • Rosemary - contains substances that can stimulate the immune system, increase circulation and improve digestion. It is also linked to improving mental performance and memory, so keeping a sprig on your desk might come in handy!

Roasted Garlic & White Bean Dip

Ingredients:

Roasted Garlic
  • 1 head of garlic
  • olive oil
Bean Dip
  • 1 can of cannellini beans {or white kidney beans}
  • 2 tbsp fresh lemon juice {1/2 a lemon approximately}
  • ¼ -1/2 tsp salt {taste and decide}
  • ½ tsp ground coriander
  • ½ tsp ground cumin
  • 3 tbsp olive oil
  • 2 tbsp tahini
  • ½ tsp fresh rosemary, chopped {to garnish}

Method:

Roasted Garlic
  1. Preheat oven to 200 degrees C.
  2. Cut 1/2 cm off the top of the head of garlic to expose the bulbs.
  3. Wrap in foil and drizzle with avocado oil before sealing.
  4. Bake for 40 minutes. Remove from oven and cool slightly.
White Bean Dip
  1. While garlic is roasting, assemble remaining ingredients in a food processor.
  2. After garlic has roasted and cooled slightly, squeeze the cloves out of the skin into the food processor.
  3. Blend for 30 seconds to 1 minute, scrape down sides of food processor and repeat.
Serve with chopped rosemary, a drizzle of olive oil and a sprinkle of smoked paprika. Delicious with corn chips (look for non-GMO, cooked in coconut oil) or seed crackers.
I hope you enjoy the latest recipe from BodyNatured. For more food inspiration visit our Blog or Instagram page using the links on the side of the page.

Yours in good health, naturally! Victoria x

Sources:

  • Pitchford P. (2002). Healing With Whole Foods: Asian Traditions and Modern Nutrition. North Atlantic Books. California, USA
  • Sweet Peas and Saffron. (2014). Roasted Garlic and White Bean Hummus. Available at: http://sweetpeasandsaffron.com/2014/09/roasted-garlic-and-white-bean-hummus.html. (Accessed: July 2016)
  • The world's healthiest foods. (2016). Available at: http://www.whfoods.com (Accessed: 09 July 2016)


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