Creamy White Bean Dip

Creamy White Bean Dip

Now that it is the Christmas party, you finding it almost impossible to eat in a healthy way? Here are some recipes incredibly healthy low-calorie, high protein dips that you can serve at your next festive gathering. These dips are rich in antioxidants, fiber and most of all flavors.

Creamy White Bean Dip

This dip is especially nutritious because it is very high in protein. The turmeric in the dip reduces inflammation in the body and the extra-virgin olive oil is a source of fatty acids that support the health of your brain, immune system and cardiovascular system. The garlic, chili and turmeric powder in this dip stimulates your circulatory system, which assists with detoxification and cell repair.

Makes 2 cups

1 16 ounce can of rinsed organic white beans (cannelloni or navy beans)

½ teaspoon curry powder or gluten-free garam masala

¼ teaspoon turmeric powder

dash of chili

1 clove garlic, roughly chopped

½ teaspooon sea salt

1 tablespoon fresh organic lemon juice

¼ cup fine extra-virgin olive oil

cracked black peppe

Add all of the ingredients to a food processor and pure until smooth and creamy. Serve with vegetables or crackers.

Eggplant and Roasted Red Pepper Dip

This dip is basically a version of the traditional Baba Ganoush. The fact that red peppers are so rich in Vitamin C is certain to keep winter flu and colds away. The garlic and the oregano are antibacterial anti-viral and anti-inflammatory in nature. Eggplant is an excellent source of vegan B vitamins, especially B1.

Makes 2 cups

3 medium organic eggplants halved lengthwise

4 organic garlic clove, peeled

3 tablespoons extra–virgin olive oil

dash of salt

1 cup roasted red peppers, chopped

1 tablespoon fresh oregano, chopped

2 tablespoons fresh lemon juice

Ground Pepper

Blend everything together in a food processor and serve this dip with vegetables or crackers


This dip is full of essential fatty acids that support brain and blood vessel health. The onions, garlic, cilantro and jalapenos are natural fat burners and also help to keep colds and flu away.

Makes 2 cups

3 large ripe organic avocados

½ of a red organic Spanish onion, minced

2 organic garlic cloves, minced

2 jalapenos, diced

2 organic limes, juiced

2 green onions, chopped

¼ cup cilantro, chopped

sea salt

cracked black pepper

Mash avocados with other ingredients in the bowl. Taste to season. Serve with crackers or vegetables.

Lime Spinach Spread

Spinach is very rich in iron and folate, needed to support the thyroid and other organs of the immune sytem. The navy beans are a great source of vegan protein.

Makes 2 cups

10 ounces of frozen organic spinach, thawed, drained and squeezed dry scallions, chopped

2/3  of a cup of white navy beans

¼ cup organic lime juice

1-teaspoon lime zest

½ teaspoon Dijon mustard

1-teaspoon maple syrup

½ teaspoon Himalayan salt

½ teaspoon fresh ground pepper

Combine beans, spinach and scallions in food processor and pulse for about 30 seconds until blended. Add lime juice and zest, Dijon, sugar, salt and pepper to taste

Process until smooth. Serve with gluten-free crackers and bread or vegetables.

Pumpkin Hummus

Pumpkin is an exceptional source of Vitamin A that helps support liver and brain function and keeps your immune system in good order. The tahini is a good source of essential fatty acids and chickpeas are a natural appetite suppressant, which during the Holiday season is a good thing.

Makes 2 cups

1 can organic chickpeas

1/3 cup fresh lemon juice

1/3 cup tahini

3 cloves garlic, chopped

1 tablespoon olive oil

1 cup fresh pumpkin, pureed

½ teaspoon ground nutmeg

1 /2 teaspoon cayenne pepper

cracked black pepper

Place all of the ingredients in a blender and mix until smooth. Serve with crackers or vegetables.

Vegan Cheese Dip

Making your own vegan cheese dip is all of the rage lately because it helps spare the pounds from creeping up on your waistline. Furthermore, the nutritional yeast, also known as Brewer’s yeast in this recipe has a taste that is similar to Parmesan cheese.

Makes 2 cups

2 cups cashews

1 cup organic red peppers, chopped

1 tablespoon toasted sesame oil

3 tablespoons nutritional yeast

Himalayan salt to taste

¾ cup water

Juice of 1 lemon

Combine all ingredients in a blender until smooth. It will thicken as it cools. Use as a dip for vegetables, chips or crackers.

For more information about your diet, eating vegan or getting the weight off after a season of holiday bingeing, visit the Pinewood Natural Healthcare Centre website that has a list of full services and products at or call our Toronto Office at  (416)-656- 8100.  We also have an office in Pickering, Ontario at (905)-427-0057. You can also email us at and we would be happy to answer any question that you have about our holistic health services. If you are gaining weight we off weight loss care, naturopathic treatment, natropathic testing, nutritional guidance and many more options.




Spread the word by sharing this: