This healthy black bean dip is a hearty, vegetarian dish that’s both flavorful and tasty. Serve it with chips or tortillas as an appetizer, snack or light meal!
Healthy Black Bean Dip
Calories 245 kcal
- ⅔ cup dried black beans
- 4 cups water, divided
- 3 tbsp extra-virgin olive oil
- 1 red onion, minced
- 3 cloves garlic, minced (3 tsp)
- ¼ cup tomato paste
- ¾ tsp smoked paprika
- ¼ tsp red pepper flakes
- ½ tsp ground cumin
- ¼ cup boiling water
- Salt and pepper to taste
- ¾ cup cheddar cheese (3 oz)
Cover beans with 2 cups of water and allow to soak for 6 - 12 hours. Drain and rinse.
Put 2 cups of water and beans to a saucepan. Turn heat to medium. Cover and simmer for 45-60 minutes or until tender, checking occasionally to ensure there is enough water to keep beans from scorching. Drain excess water, if necessary.
(NOTE: The above step can be done ahead. Store beans tightly covered in the refrigerator for up to 3 days.)
Heat the oven to 475℉ degrees.
Heat olive oil in a saute pan over medium-low heat. Add onions and saute for 5 -10 minutes until translucent but not browned. Add garlic and saute until fragrant, about one minute.
Stir in the tomato paste, paprika, red pepper flakes and cumin. Saute for 30 seconds.
Add the beans, boiling water and generous pinches of salt and pepper, and stir to combine.
Transfer to an oven-safe dish and sprinkle the cheese evenly over the top.
Bake until the cheese has melted, 5 to 10 minutes. If the top is not as browned as you’d like, run the dip under the broiler for 1 or 2 minutes.
Serve immediately with corn chips, crusty bread, pita or rice.
Hack: One cup of frozen onions can be substituted for fresh onion in this recipe.
Hack: One 15 oz can of black beans can be substituted for the dried beans.
Hack: Store leftover dip in the refrigerator for up to 5 days.
Hack: Freeze leftover portions sealed in serving-sized portions for up to 6 months. Allow to thaw completely in the refrigerator before reheating.
Keyword appetizer, black bean, cheesy dip, dip, easy, football snacks, healthy, hearty, legume, snack, vegetarian
Did you know? Black beans are a member of the legume family. Legumes come in many options, are inexpensive and they’re packed with nutrition!!
Suggestion: Serve this dip with some authentic Indian flatbread naan!
Crispy fried green tomatoes is one of my favs, made more special due to the short window of green tomatoes! I love it when my gardening friends share!
Crispy Fried Green Tomatoes
Servings 1 slice
Calories 74 kcal
- 2 large green tomatoes
- 1 egg
- ½ cup milk
- ½ cup flour, divided
- 1 tsp salt
- 2 tbsp sugar
- ½ tsp black pepper
- ½ cup cornmeal
- ¾ cup butter (1½ stick)
Cut tomatoes into ½“ slices and set aside.
In a small, shallow bowl, mix ¼ cup flour, salt, sugar and pepper.
In another small shallow bowl, whisk egg and milk.
In a third bowl, mix the remaining flour and cornstarch.
Dredge each tomato slice in flour mixture, dip in egg mixture and coat with cornmeal mixture. Lay slices in a single layer on a flat surface and allow to rest for at least 5 minutes.
Melt ½ cup butter in a heavy skillet over medium until it begins to foam and sizzle around the edges.
Carefully place tomato slices in the pan and fry for 2 minutes on each side, or until golden brown. Do this in batches so as not to crowd the slices in the pan. Add more butter as necessary.
When cooked, remove slices from the pan to paper towels or rack to drain. Allow to rest for 5 minutes before eating.
Keyword breaded, easy, green tomato, home grown, pan fried, side dish, snack, unripened tomato, vegetable, vegetarian
Did you know? While green tomatoes have fewer health benefits than their fully ripened counterparts, they still have a great nutritional profile!
Suggestion: Serve with ranch dressing, if desired.
There’s nothing like crispy homemade sweet potato fries dipped in honey mustard sauce. What’s your favorite way to eat them?
Crispy Homemade Sweet Potato Fries
Course side, Side Dish, Snack
Calories 200 kcal
- 1 large sweet potato (about 1 pound)
- Vegetable oil
- Salt to taste
Peel the sweet potato, if desired. Cut into ½” strips.
Heat 1” oil in a heavy skillet on medium until a drop of water sizzles when dropped into it (5-10 minutes).
Carefully put sweet potato strips in hot oil and fry until golden brown (7-10 minutes), cooking in batches so as not to crowd potatoes. Remove from oil with a slotted spoon and drain on paper towels or a rack. Salt to taste while still hot.
Keyword easy, fries, potatoes, side dish, simple, snacks, sweet potato, vegan, vegetarian
Did you know? Sweet potatoes have a surprising number of health benefits including maintaining blood pressure and insulin levels!
Suggestion: Serve with honey mustard dip!
This incredibly moist and delicious orange juice quick bread uses orange zest and fresh orange juice for extra-bright citrus flavors everyone will love.
Orange Juice Quick Bread
Course afternoon tea, Breakfast, brunch, Dessert, Snack
Calories 350 kcal
- 1 orange
- 2 eggs, room temperature
- 1 stick butter, room temperature (½ cup)
- 1½ cups sugar
- ½ cup orange juice + ¼ cup
- 1 tsp vanilla
- 2 cups flour
- 3 tsp baking powder
- ½ tsp salt
Preheat the oven to 375℉. Coat one 9” x 5” loaf pan with cooking spray and line with parchment paper.
Zest orange. Pulse the remaining orange in a blender or food processor until smooth. Set aside.
Cream eggs, butter and sugar together with a mixer until pale. Add orange zest, orange puree, ½ cup orange juice and vanilla. Mix until smooth.
Whisk together flour, baking soda and salt. Add to sugar mixture and blend until smooth
Place batter into loaf pan and bake until a skewer inserted in the center comes out clean or until the internal temperature is 190℉, about 60 minutes.
Immediately after taking the bread out of the oven, drizzle the top with ¼ cup orange juice, going slowly enough to allow the juice to soak into the top of the bread.
Allow to cool completely before slicing.
Hack: For smaller loaves (for freezing or giving away!), divide the batter between two 6’ x 4” loaf pans lined with parchment paper and bake for 40-45 minutes. Alternately, line 24 muffin cups with muffin papers. Divide batter between cups and bake for 25-30 minutes.
Hack: Store leftover bread at room temperature for up to 4 days or freeze, tightly wrapped, for up to 3 months.
Hack: To easily zest a whole orange, use a vegetable peeler. Lay unused zest in a single layer and freeze. Store, tightly wrapped, in the freezer for up to 6 months.
Hack: Zest and puree any leftover oranges in the blender or food processor for use in recipes such as cakes, cookies or breads. 1 orange yields about ⅓ cup puree, which can be sealed in a bag and stored in the freezer.
Hack: Leftover orange juice can be frozen for up to 12 months. Pour orange juice into an ice cube tray and place in the freezer until solid. Transfer to freezer bags or freezer safe containers for storage.
Keyword afternoon tea, baked breakfast, breakfast, brunch, orange juice, orange zest, oranges, quick bread, snack, vegetarian
Did you know? Oranges are actually classified as a berry! Check out some more fun facts here!
Suggestion: If you love quick bread, try this simple homemade banana bread by Lily-Rose Kindergarten Cook!
Dried fig chutney is thick, flavorful and spicy jam that’s mildly sweet. It’s great on crackers for snack time or as a saucy side to your favorite meal!
Dried Fig Chutney
Course side, Snack
Servings 2 tbsp
Calories 60 kcal
- ½ lb dried figs (14 figs, two cups chopped)
- 2 cups water
- ½ onion, chopped (about 1 cup)
- ½ cup raisins
- 1 clove garlic, minced (1 tsp)
- ½ cup apple cider vinegar
- ¼ tsp salt
- ½ tsp allspice
- ½ tsp coriander
- ½ tsp cinnamon
- ½ tsp dried ginger
- ½ tsp chili powder
- ½ cup brown sugar
Remove any hard stems from figs and roughly chop. Place them in a medium saucepan with water. Cover and bring to boil.
Remove from heat and allow to sit for 15-20 or until tender. Drain the figs and return to the pan.
Add the onion, raisins, garlic, vinegar and spices to the pan. Return to the stovetop and bring to a boil.
Turn heat down to medium-low and simmer until onions and raisins are tender and all liquid is absorbed, 25-30 minutes.
Add brown sugar, turn heat to medium-high and simmer, stirring constantly, until liquid from melted brown sugar is absorbed, about 5 minutes.
Hack: Cover chutney tightly and store in the refrigerator for up to 2 months.
Keyword afternoon tea, chutney, cracker spread, dried figs, Indian cuisine, Indian food, jam, jelly, pickle, preserve, puree, relish, spread
Did you know? Figs, whether fresh or dried, are a nutritional powerhouse!
Suggestion: Use this chutney in grilled cheese sandwiches or stuffed chicken breast!
What are you gonna do with that leftover whole berry cranberry sauce? How about making this sweet-tart-but-with-a-kick cranberry jalapeño dip?
Cranberry Jalapeño Dip
(Courtesy: Penny Jacques)
Servings 2 tbsp
Calories 71 kcal
Put cranberry sauce in a colander and shake to remove as much jelly as possible, leaving just the sweetened cranberries.
Mix cranberries with cream cheese, sour cream and jalapeno pepper. Refrigerate for several hours to allow flavors to blend.
Hack: Leftovers can be stored in the refrigerator for up to 5 days.
Keyword appetizer, buffet, cracker spread, Cranberry, cranberry sauce, cream cheese, dip, football snacks, jalapeno pepper, leftovers, party food, snack, sour cream
Did you know? People call cranberries a superfood for good reason: They have all kinds of health-boosting benefits.
Get the recipe for whole berry cranberry sauce here!
Simple homemade applesauce is versatile and sooooooo easy to make! It makes a healthy snack, can be added to baked goods or served as a quick side dish!
Simple Homemade Applesauce
Calories 30 kcal
- 6 apples, any variety*
- 1 tsp lemon juice**
- Sugar to taste
- Cinnamon or apple pie spice to taste
Peel apples and cut chunks directly off the core and into a medium saucepan.
Cover the pan and cook over medium-low heat until liquid begins to gather on the bottom of the pan (about 10 minutes).
Turn heat up to medium and continue to cook, stirring occasionally, until apples are tender and break up easily when stirring, approximately 10-20 minutes depending on the variety of apples. Add lemon juice and stir to blend.
If smoother applesauce is desired, use a whisk or (after cooling slightly) blender to remove lumps. Add sugar and spice to taste, if desired.
*Different apples will result in subtle flavor differences. The sweeter the apple variety, the sweeter the applesauce. For this reason, I suggest you taste the finished applesauce before adding sugar or spices.
**Lemon juice is used to slow down oxidation and to keep the applesauce from browning. It’s not necessary for the taste or texture of the finished product and can be left out if preferred.
Hack: Freeze leftovers in serving-sized portions for up to 3 months to use as a snack or in cooking/baking.
Keyword applesauce, cooked apples, easy, healthy, homemade, low calorie, side dish, snack, stewed, vegan, vegetarian
Did you know? Despite the fact that over 2,500 varieties of apples are currently grown in the United States, only one variety is native to the country. Click here to find out more!
Suggestion: Use applesauce to make this simple white bread!
Baked cauliflower buffalo bites are a snack you can feel good about. Serve ‘em up with some ranch or blue cheese dipping sauce!
Baked Cauliflower Buffalo Bites
Calories 190 kcal
- 1 head cauliflower, cut into bite-sized florets
- ½ cup flour
- ½ cup water
- ¼ tsp garlic powder
- ¼ tsp onion powder
- Dash hot, sriracha or wing sauce
- ¼ tsp hot, sriracha or wing sauce
- 3 tbsp butter, melted
Preheat the oven to 450℉. Line a baking sheet with parchment paper and spray with cooking spray.
In a medium bowl, mix together flour, water, onion powder and garlic powder. Add a dash of hot sauce.
Add cauliflower to batter and toss to evenly coat. Lay in a single layer on a baking sheet.
Bake for 20 minutes or until just beginning to brown. Remove from oven.
In a medium bowl, mix hot sauce and butter. Add cauliflower and toss to coat. Return to baking sheet.
Bake for an additional 5 minutes or to desired brownness.
Serve with ranch or blue cheese dressing.
Hack: To reheat, place on a baking sheet lined with parchment paper. Heat at 375℉ until heated through, about 10 minutes
Keyword appetizer, buffalo wings, cauliflower, football snacks, healthy, hors d'oeuvres, low calorie, party food, snack, spicy, vegetarian
Did you know? Cauliflower is part of the cruciferous collection of vegetables that are associated with lowering the risk of some types of cancer.
Suggestion: Serve with ranch or blue cheese dressing.
These easy classic deviled eggs are the perfect nutritious, low-carb solution for brunch, buffets, picnics or just a delicious snack!
Easy Classic Deviled Eggs
(Courtesy: Suzanne M. Woodworth)
Calories 125 kcal
- 3 eggs
- 4 tsp mayonnaise
- ½ tsp spicy brown mustard
- ½ tsp honey
- Paprika (optional)
Put eggs in a saucepan and cover with water. Cover the pan and bring water to a boil. Remove from heat and let the pan sit, still covered, for 15 minutes.
After 15 minutes, drain hot water from the pan and fill it with cold water and ice to cool. Peel the eggs.
Cut each egg in half lengthwise and gently squeeze white to pop yolks out into a small bowl.
Mix mayonnaise, mustard and honey with yolks. Scoop the filling back into whites. Sprinkle with paprika, if desired
Keyword appetizer, brunch, buffet, deviled eggs, easy, eggs, football snacks, hard boiled eggs, healthy, hors d'oeuvres, low carb, protein, snack, vegetarian
Did you know? Despite the negative press that eggs have received in the past, they can absolutely be a part of a healthy diet!
Hard-boiled eggs keep in the refrigerator for one week so consider making a few extra while you’ve got the water boiling! They make a great snack alone, pickled or in egg salad.
These low-carb broccoli cheese fritters, made with eggs, Parmesan and garlic, make a great snack or side dish! Make a double batch and freeze some for later!
Broccoli Cheese Fritters
(Courtesy Amanda Buswell)
Calories 240 kcal
- ½ ib broccoli florets
- 1 ` egg
- ¼ cup Parmesan cheese
- 2 tbsp flour
- ½ clove garlic, minced (½ tsp)
- ⅛ tsp salt
- ⅛ tsp black pepper
- Vegetable oil for frying
Bring a medium-sized pot of salted water to a boil. Add the broccoli florets and cook them just until they are fork-tender, about 5 minutes.
Drain the broccoli well, allow to cool and rice in a blender/food processor. Alternately, use a large, sharp knife and cutting board to cut them into very small pieces
In a medium-sized bowl, combine the riced/chopped broccoli, egg, Parmesan, flour, and garlic. Season with salt and pepper to taste. Stir until well combined.
Place a cast iron or non-stick pan over medium heat until hot. Add the oil and swirl to coat the pan (a non-stick pan needs less oil).
Scoop out 2- to 3-tablespoon mounds of the broccoli mixture into the pan, flattening the mounds slightly with a spatula and spacing them about one inch apart.
Cook the fritters for 2 to 3 minutes, flip and cook them for an additional 1 to 2 minutes until they’re golden brown and cooked through.
If you prefer, fritters can be baked at 425℉ for 10-12 minutes.
Hack: Leftovers can be stored in the refrigerator for up to 5 days or frozen for up to 2 months.
Hack: Riced broccoli can be found in the freezer section of your grocery store. Steam according to package instructions.
Broccoli Hack: Check the produce department of your local grocery store for pre-cut broccoli florets to avoid having to buy an entire head. If you don't see them, ask a clerk if they're available.
Keyword broccoli, fritter, homemade, low calorie, low carb, ranch salad dressing, snack
Did you know? Broccoli is a nutritional powerhouse! Check it out here!!
Suggestion: Serve these fritters warm with ranch dressing.