Bean Dips: So Easy and Cheap to Make, You Should Never Buy Ready-Made
by Gabe Mirkin, M.D.

Description: How to make easy, healthy bean dips at home.

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When I see jars of expensive bean dips for sale in the supermarket, I just shake my head. Nothing could be easier to make. Just open a can of beans and pour it into a blender along with some seasonings. Here are three recipes to get you started; you'll find it's easy to invent more.

Zippy Black Bean Dip

1 can black beans, drained
1 clove garlic
Bottled hot sauce or chopped pickled jalapeno peppers, to taste
1 tablespoon mild vinegar (or to taste)
2 teaspoons Worcestershire sauce
1 teaspoon chili powder

Mash the ingredients together or puree in a blender. Serve with raw vegetable dippers. Yield: About 2 cups.

Hummus

1 can chick peas, drained
1 small onion, chopped
1 clove garlic, minced
1/2 cup tomato sauce
Juice of one lemon
1 teaspoon ground cumin
Pinch cayenne
2 tablespoons chopped fresh cilantro (optional)
Black pepper to taste

Puree all ingredients in a blender. Serve as a dip for raw vegetables. Yield: about 2 cups.

Tex-Mex Bean Dip

1/2 cup chopped onion
1/2 cup chopped green pepper
1/2 cup bouillon or a little olive oil
1 can kidney beans, drained
juice of one lime
2 tablespoons chopped cilantro leaves
2 teaspoons mild chili powder
pinch cayenne pepper, or to taste

Heat the onions, peppers and the bouillon or oil in a small pot and cook until soft, about 5 minutes. Combine with the remaining ingredients in a blender or food processor and puree until smooth. Serve with raw vegetable dippers of your choice. Yield: About 2 cups.

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Dr. Gabe Mirkin has been a radio talk show host for 25 years and practicing physician for more than 40 years; he is board certified in four specialties, including sports medicine. Read or listen to hundreds of his fitness and health reports at http://www.DrMirkin.com. Free weekly newsletter on fitness, health, and nutrition.

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