Tag Archives: Nutrient Dense

Healthy and Easy White Bean and Kale Dip

31 Jan

Super Bowl is tomorrow, and you don’t have to give into temptation and eat processed, artificial, greasy and unhealthy junk. Better yet, nobody will even notice that this is a healthy and nutritious dip. It is so creamy and delicious, people keep coming back for more.


  • 2 cups cooked white beans (or 1 15.5 oz can)
  • 1 can artichoke heart
  • 1/4 tsp smoked paprika
  • 1 sprig of sage (or about 7 leaves)
  • 1 organic Roma tomato, cut into 4 parts
  • 2 cups kale, rinsed and chiffonade
  • 1/4 cup lemon juice
  • 3 garlic cloves, peeled
  • 1 tbsp unfiltered cold pressed Extra Virgin Olive Oil
  • Himalayan Salt and Freshly Ground Black Pepper to taste
  • Fontina and Gruyere Cheese, shredded (Optional, if you are not Vegetarian or Lactose intolerant)


1) In a small bowl, place the artichokes,tomatoes, garlic cloves, sage leaves, olive oil, salt and pepper. Mix it together with your hands and lay them flat n a sheet pan covered in parchment paper. Place it in a pre heated oven to 350F for about 30 minutes, or until artichoke and garlic are golden in color. Remove and let it cool.

2) In a food processor, add the beans, kale, paprika, tomato, lemon juice, and artichoke mixture, removing the sage leaves. Pulse it in the processor until becomes a paste.

3) If you like, place it in a oven safe bowl and sprinkle some cheese on top. Place it in a sheet pan in broil for 4 minutes or until golden brown and crusty on top.

BeanDip Cheese

Sprinkle your favorite salt on top (I like Merlot Salt) and serve it with Crudites, Pita Chips, Crackers, Tortilla Chips, or Crusty Bread.

I choose Quinoa and Flax Seeds Chips and a sprinkle of Merlot Salt on top

I choose Quinoa and Flax Seeds Chips and a sprinkle of Merlot Salt on top

Bom Apetite!





Sauteed Beet Greens and Swiss Chard

28 Jan

Most people do not know that Beet Greens are edible and delicious. They taste very similar to Spinach, and can be cooked just as any other dark leafy green. You can eat them raw in your salads, or juices, or sauteed, braised, dehydrated or oven baked into chips.

For this recipe I used Swiss Chard and Beet Greens because they are different varieties from the same family (Amaranthaceae-Chenopodiaceae), so their texture and taste profiles are very similar, as they complement each other.

They are also packed with essential nutrients such as

  • Iron
  • Copper
  • Potassium
  • Manganese
  • Calcium
  • Magnesium
  • Vitamin K
  • Vitamin E
  • Vitamin B1, B2, B3, B6
  • Vitamin C
  • Fiber
  • Protein
  • Betacarotene
  • Lutein
  • Folate
  • Phosphorus
  • Zinc
  • Pantothenic Acid

Cleaning And Storage

When buying Beets, cut the greens from the Beet Roots, and store them unwashed in a bag with minimum air in it. When ready to use soak the leaves in cold water for 2 minutes, remove from water and rinse in running water. Let it dry in a dry cloth or paper towel.



1 bunch Swiss Chard, rinsed and chiffonade

Beet Greens from 3 large Beets (about 3 handfuls), rinsed and chiffonade

1 small Red onion

1 medium garlic clove, minced

1/2 tablespoon Ghee + 1/2 tablespoon coconut oil(substitute for 1 tbs coconut oil to make this Vegan)

1/4 cup Vegetable Stock or Water

Himalayan Salt and Freshly Ground Telly cherry Pepper to taste


1) In a pre heated large skillet, in medium high add the Ghee and Coconut Oil.

2) Add the onions and cook for about 5 to 7 minutes until they are translucent and start caramelizing.

3) Add the garlic and cook for about 2 minutes.

4) Add the greens and cook for about 4 minutes stirring to prevent burning. Add 1/4 cup Vegetable stock and wait until it is evaporated. Add salt and pepper to taste. Taste. If the greens are soft and delicious, they are ready.




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