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Beet and Walnut Dip


    This dip delivers a treat for the senses. It’s both creamy and crunchy, with show-stopping colour. Don’t throw away the beet greens—they contain a larger amount of nutrients than the beetroot.


    2 medium beets, peeled
    1/3 cup (80 mL) chopped walnuts
    4 oz (125 g) firm tofu
    1 Tbsp (15 mL) walnut oil or extra-virgin olive oil
    1 garlic clove, peeled and sliced
    2 Tbsp (30 mL) warm water
    1/2 tsp (2 mL) salt
    1 tsp (5 mL) ground coriander
    1 Tbsp (15 mL) lemon juice
    1/2 tsp (2 mL) lemon zest
    Freshly ground black pepper, to taste
    1 tsp (5 mL) parsley, chopped

    Preheat oven to 375 F (190 C).

    Place steamer basket in small saucepan. Fill saucepan with water until just below the steamer basket. Bring to a boil. Cut beets in half and steam until tender, about 10 to 15 minutes. Make sure to check periodically that the water has not all evaporated. Remove beets from steamer and let cool slightly.

    Meanwhile, place walnuts on baking sheet and bake until fragrant, about 8 minutes. Cool to room temperature on baking sheet. Remove 1 Tbsp (15 mL) walnuts and set aside. Grate beets and add to bowl of food processor along with remaining walnuts, tofu, oil, garlic, water, salt, coriander, lemon juice, and lemon zest. Blend until smooth. Season to taste with black pepper and more lemon juice, if desired. Transfer to serving dish and garnish with toasted walnuts and parsley.

    Serve dip as part of a mezze platter alongside whole wheat pita crisps, your favourite cheese, olives, and some dried figs and apricots.

    Makes about 1 1/2 cups (350 mL).

    Each serving contains: 87 calories; 3 g protein; 7 g total fat (1 g sat. fat, 0 g trans fat); 4 g carbohydrates; 1 g fibre; 44 mg sodium

    source: "Be Mine, Vegetarian Valentine", alive #352, February 2012


    Beet and Walnut Dip



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    Going Pro

    Going Pro

    You might think of protein as something you mainly get from a meal and, therefore, not a component of dessert. But, if you’re going to opt for dessert from time to time, why not consider working in ingredients that go big on this important macronutrient? It’s easier (and more delicious) than you may think! Protein is an essential part of every cell in your body and plays a starring role in bone, muscle, and skin health. So, certainly, you want to make sure you’re eating enough. And it’s best to spread protein intake throughout the day, since your body needs a continual supply. This is why it can be a great idea to try to include protein in your desserts. When protein is provided in sufficient amounts in a dessert, it may help you feel more satiated and help temper blood sugar swings. Plus, in many cases, that protein comes in a package of other nutritional benefits. For instance, if you’re eating a dessert made with protein-packed Greek yogurt, you’re not just getting protein; you’re getting all the yogurt’s bone-benefitting calcium and immune-boosting probiotics, too. Adding nuts to your dessert doesn’t just provide plant-based protein, but it also provides heart-healthy fats. Yes, desserts need not be just empty calories. Ready for a treat? These protein-filled desserts with a healthy twist are dietitian-approved—and delicious.