Kids love to dip their food! Dips are a great way to entice children to eat fruits and vegetables. Instead of giving them unhealthy cream based dips try this dip instead!
It contains a secret ingredient that’s so good for them…beans!
Not only are beans loaded with fiber and protein, they are a great source of iron which is often deficient in a child’s diet. They are also a great source of phosphorus, magnesium and potassium….all important for those little growing bodies!
This dip paired nicely with oat bran pretzels and baby carrots however, it would make a great spread on a veggie or turkey sandwich!
Honey Mustard Dip
1 15 ounce can cannellini beans, drained and rinsed
Dubbed the “new beef” secondary to its high iron level. Weighing in at only 40 calories, zero fat and a whopping 5 grams of fiber for a 1 cup serving, kale is hailed as a champion in the nutrition world. It is a powerful antioxidant and anti-inflammatory food warding off disease and contains abundant amounts of vitamins K, A and C all important for immunity, skin, vision and bodily functions. For all you non-dairy drinkers out there, per calorie kale contains more calcium than milk!
I found this recipe in the April, 2013 edition of Women’s Health Magazine and as usual I modified using the ingredients I had in the house. I like keeping kale recipes on hand because in a few weeks our garden will be overflowing with kale and I will run out of different ways to prepare it!
Kale Skillet with Egg, Onion, and Tomato
1 1/4 cup quartered cherry tomatoes
1/2 Tablespoon balsamic vinegar
2 large bunches of kale
1 1/2 yellow onion, chopped
4 cloves garlic, minced
5 large eggs
a few large glugs of olive oil
salt & pepper to taste
Directions
-In a small bowl, toss cherry tomatoes with balsamic vinegar and set aside.
-Remove kale from stems and chop leaves, place in a large bowl of cool water, and swirl to rinse. Transfer to a colander allowing a bit of water to remain on leaves.
-In a large cast-iron skillet over medium heat, saute onion in olive oil until softened and browned. Reduce heat to low and add garlic, saute for 3 minutes.
-Add kale leaves to skillet, turn heat to high and toss with tongs until leaves wilt. Add salt & pepper to taste.
-Make five indents, or “nests” in kale. Crack 1 egg into each nest.
-Cover skillet and reduce heat. Cook until yolks are set, about 5 minutes.
-Add cherry tomatoes and vinegar to skillet, then enjoy!
To round out the meal we had roasted fingerling potatoes. First, in a bowl drizzle potatoes with olive oil and sprinkle with salt & pepper to taste. If you want to get fancy, add freshly chopped parsley, rosemary or thyme. Transfer onto a pan and roast in a 450 degree oven for 25 minutes or until soft on the inside and golden on the outside.
This is such a quick, easy, affordable and hearty meal that is loaded with health benefits. For a vegan version you can substitute eggs with cannellini beans…hope you like it too!
If you would like help planning your family’s meals visit me at www.beginwithinnutrition.com
