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Sweet Potato Black Bean Dip with Pickled Jalapenos

Serves 6

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    A good option for both backyard barbecues and healthy snacking, this creamy dip benefits from a little spicy crunch, courtesy of quick-pickled peppers. If you want your dip to have a smoky edge, blend in a chipotle-flavoured salsa. Or forgo the salsa and, instead, blend in a couple tablespoons of tomato paste and a single canned chipotle chili pepper. Extras of the pickled peppers are an exciting topping for burgers, sandwiches, and tacos.

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    TIP: When using prepared chili pepper products such as bottled salsas, examine the ingredient list for items you really don’t want or need, namely sugar and high amounts of sodium.

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    Sweet Potato Black Bean Dip with Pickled Jalapenos

      Ingredients

      Pickled jalapenos
      • 5 jalapeno peppers, stemmed and sliced into thin rounds
      • 1 garlic clove, smashed
      • 1/3 cup (80 mL) roughly chopped fresh dill
      • 1 tsp (5 mL) yellow mustard seeds
      • 3/4 cup (180 mL) apple cider vinegar
      • 1 Tbsp (15 mL) sugar
      • 1 tsp (5 mL) kosher salt
      Salsa
      • 1 cup (250 mL) peeled and cooked sweet potato
      • 2 cups (500 mL) cooked or canned black beans
      • 1/2 cup (125 mL) jarred salsa of choice
      • 1 garlic clove, minced
      • Juice of 1/2 lime
      • 1/2 tsp (2 mL) ground cumin
      • 1/4 tsp (1 mL) salt

      Nutrition

      Per serving:

      • calories110
      • protein5 g
      • total fat0 g
        • sat. fat0 g
      • total carbohydrates21 g
        • sugars3 g
        • fibre6 g
      • sodium278 mg

      Directions

      01

      To make pickled peppers, in glass jar, place jalapeno slices, garlic, dill, and mustard seeds, making sure there is at least 1 in (2.5 cm) headroom at the top. In small saucepan, bring vinegar, 1/3 cup (80 mL) water, sugar, and salt to a slight simmer to dissolve sugar and salt. Pour vinegar mixture into jar, making sure contents are completely submerged. Let cool to room temperature, seal shut, and chill for at least 6 hours and up to 1 month.

      02

      To make salsa, in food processor container, place sweet potato, black beans, salsa, garlic, lime juice, cumin, and salt, and blend until smooth.

      03

      To serve, place dip in bowl and scatter on desired amount of pickled jalapeno slices. Delicious served with fresh veggies for dipping.

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      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.