Good Measure Meals Healthy ConnectionsHealthy Fall Appetizers, part 2: Herbed White Bean Dip - Good Measure Meals Healthy Connections

Healthy Fall Appetizers, part 2: Herbed White Bean Dip

Our favorite registered dietitian chef, Frances Ennis, is back with another delicious appetizer for your next holiday party! Did you try last week’s Apple Endive Boats? So easy, right? Make sure you share your photos online with us at @goodmeasuremeals on Instagram and @goodmeasuremeal on Twitter.

Even though we’re barreling head-first into decadent holiday season, there’s no reason you can’t keep your healthy eating on track and still celebrate the flavors of the season with fresh, easy, and delicious fall appetizers.

As Frances told us last week, fall herbs are a great way to add depth and flavor to holiday dishes and elevate your food to the next level without relying too heavily on the salt. The piney bouquet of rosemary, minty flavor of thyme, and the earthy aroma of sage are perfect additions to both sweet and savory holiday treats. Let your creativity guide you, and use the delicious Herbed White Bean Dip below as your starting point!


Herbed White Bean Dip
Looking for something more to munch on? This herbed white bean dip is so versatile; you can adjust the balance of herbs so it tastes just the way you want it to. Try it served with a crudité platter (that’s fancy talk for a vegetable platter), or with some whole wheat pita chips. Leftovers? Try using it as a spread to upgrade your next sandwich or wrap! It’s packed with fiber, a healthy dose of protein, and it’s full of flavor.
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  1. 1 Tbsp. olive oil
  2. 2 Tbsp. chopped assorted herbs (rosemary, thyme and sage)*
  3. 2 cloves garlic, roughly chopped
  4. 1 can low-sodium navy or cannellini beans
  5. Juice of half of a lemon, approximately 1 Tbsp.
  6. Salt and pepper to taste
  1. Optional: Heat olive oil, garlic and herbs over medium low heat for 5 minutes until garlic begins to turn golden and herbs are fragrant. Remove from heat and allow to cool slightly.
  2. Drain and rinse beans. Place in food processor along with all remaining ingredients. Pulse until well blended. Taste for seasoning and add salt and pepper if desired. If consistency is too thick to blend, add water 1 tablespoon at a time until desired consistency is achieved.
  3. Place dip in the refrigerator for 8 hours or overnight if possible before serving with pita chips or assorted raw vegetables.
  1. Adjust the types of herbs and ratio of herbs to your flavor preferences. We used 1 Tbsp. rosemary, 2 tsp. thyme and 1 tsp. sage.
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