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Healthy Dancer

White Bean and Avocado Dip

By Dr. Millie Lytle
Homemade dips are versatile and provide protein and healthy omega fatty acids from the olive oil and avocado. Served on whole-grain crackers, this recipe provides a balance of all the macronutrients needed to keep you energized at home or on the road. 
 
2 cups cooked white or navy beans (you can used canned, but if you choose to prepare your own they are even healthier)
4 ripe avocados
4 garlic cloves
1 cup packed fresh parsley leaves
2 sprigs fresh or 1 tsp dried tarragon
1/4 cup lemon juice
Zest from half a lemon
1/2 tsp red-pepper flakes
Unbleached sea salt to taste
 
Directions:
In a food processor, combine beans, avocados, garlic, tarragon, parsley, lemon, red-pepper flakes and 6 tablespoons of water. Season with salt. Process until smooth. Serve sprinkled with red-pepper flakes, if desired.
Chill and let flavours develop for several hours before serving. Serve with whole-wheat pita chips, pumpernickel rye or flaxseed crackers. This dip is also terrific on grilled or boiled root vegetables (potatoes, beets, carrots, sweet potatoes) or on a bed of arugula or salad greens.
 
This recipe was inspired by Avocado and White Bean Dip from marthastewart.com
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