Healthy Eats: White Bean Dip

A nutrient-rich dip can be the basis of a heart-healthy meal or snack. This one from the Mayo Clinic is easy to whip up. You may even have the ingredients on hand.

Ingredients
1 can (15 ounces) white (cannellini) beans, rinsed and drained
8 garlic cloves, roasted (* see below)
2 tablespoons olive oil
2 tablespoons lemon juice

Directions
In a blender or food processor, add the beans, roasted garlic, olive oil and lemon juice. Blend until smooth.

Serve on top of thin slices of toasted French bread or pita triangles. This is also excellent placed on top of sweet red bell peppers cut into squares.

Two tablespoons is a serving, and that contains 3 grams of fiber, 109 calories, and 4 grams of fat--but only a trace of saturated fat; it contains mostly monounsaturated fat. One serving provides 5 grams of protein, and 105 mg of sodium.

(*) about the roasted garlic, here's a tip from a Mayo Clinic dietitian: Cut off the tops of several heads of garlic exposing the cloves. Spray the garlic generously with cooking spray. Wrap in aluminum foil also sprayed with cooking spray. Heat the oven to 350 F and roast about 30 minutes.