Everyday Recipe Menu

Bean Dip with Horseradish

Description

Beans are wonderful food – no two ways about it. They are loaded with protein, fiber, potassium, magnesium and folic acid. They have a very beneficial effect on blood sugar and they taste great. There are many ways to use beans – from chili to soup to tasty dips scooped up with raw vegetables, whole-grain crackers or pita triangles. Beans are also one of the foods that work well from a can, saving the time and effort of presoaking. Lower-sodium versions are also available. For those of you who enjoy the aroma of a big pot of beans simmering on the stove, however, keep cooking from scratch!

Food as Medicine

A tablespoon of prepared horseradish has no fat and just six calories. Prepared horseradish can be substituted for butter and salt as a vegetable topper in many dishes, making it an excellent weight-loss tool.

Ingredients

2 cups cooked beans (cannellini, pinto or Great Northern)

2 tablespoons extra-virgin olive oil

1 tablespoon prepared horseradish

2 scallions, trimmed and minced

Salt to taste

Instructions

1. Combine beans, olive oil, horseradish and scallions in a blender or food processor and blend until smooth, adding a little water if necessary.

2. Season with salt to taste.

Serves 8

Nutrients Per Serving

Calories: 92.5
Protein: 4.3 grams
Fat: 3.6 grams
Saturated Fat: 0.5 grams
Monounsat Fat: 2.5 grams
Polyunsat Fat: 0.4 grams 
Carbohydrate: 11.4 grams
Fiber: 3.0 grams
Cholesterol: 0.0 mg
Vitamin A: 14.4 IU
Vitamin E: 0.5 mg/IU
Vitamin C: 0.8 mg
Calcium: 43.0 mg
Magnesium: 28.7 mg