Having something healthy (and tasty!) on hand is so important for me. If I don’t, I end up forcing Tim to go out and buy my favorite brownie from the grocery store’s bakery counter. At 9 o’clock at night. Okay, that’s mostly a pregnancy thing. But you can relate, right?
Lately, it’s been all about sweet things. I want them. I need them. I’m not into denying my body what it wants and needs, so I try to find the healthiest ways to honor those cravings. This sweet, healthy dip is perfect for that.
No one would ever guess (unless you tell them, but don’t do that) the base of this dip is white beans, making it a great source of protein, calcium, and iron. The dominant flavor is apple, and it is so good that I can eat it by the spoonful. I am actually doing that right now as I write this post. I’m going to go ahead and blame that one on pregnancy.
The baked cinnamon chips are wonderful, but if you don’t feel like baking chips, the dip is also good with fruit. I had some with sliced apples and it was fantastic. Meghan loved dipping her grapes into it. I’m thinking this would also be great as a topping on pancakes or drizzled on muffins. My head is spinning with possibilities.
Sweet White Bean Apple Dip
A sweet, healthy dip that’s a good source of protein, calcium, and iron. With apple, cinnamon, and maple flavors, it’s a perfect autumn treat!
Makes 2+ cups
1 1/2 cups cooked white beans, or 1 (15 ounce) can, drained and rinsed
3/4 cup apple juice (unsweetened)
1/2 teaspoon cinnamon
1/2 teaspoon pure vanilla extract (optional)
1-2 tablespoons pure maple syrup
In a food processor or blender, process the beans until they are very smooth. Add the apple juice, cinnamon, vanilla, and 1 tablespoon maple syrup and blend. Taste and add additional maple syrup, to desired sweetness.
I like this best served chilled.
Baked Cinnamon Chips
Chips get a healthy twist with this baked version, spiked with maple syrup and cinnamon.
Preheat oven to 350 degrees. Spray a baking sheet with cooking oil. Cut as many (6 inch) corn tortillas as you’d like to make into sixths. You will have triangles. Lay them flat on the baking sheet so they aren’t touching or overlapping.
In a small bowl, combine maple syrup with a touch of cinnamon (amount depends on how many tortillas you cut). Each tortilla will need approximately 1 tablespoon of maple syrup with about 1/8 teaspoon cinnamon.
Brush the triangles with the syrup mixture and bake in the preheated oven for 12-15 minutes, until they are crispy.
I’m so glad the idea for this dip came to me because Meghan’s been hit or miss with beans lately, and she loves this dip. When her grapes were gone she had no problem using her finger to finish the rest of the dip. What can I say? She is her mother’s daughter.