This nutritionally updated, entirely vegetable based, layered dip is so tasty and completely satisfying making it perfect to bring to any gathering with friends or family. It comes together quick and easy and looks fantastic.
Beans are among the best sources of soluble and insoluble fiber. One cup of traditional refried beans has 12 grams of dietary fiber, which is at least 30 percent of the recommended daily value. Insoluble fiber maintains digestive health and lowers your risk of diverticular disease. The soluble fiber from pinto beans lowers cholesterol and prevents spikes in blood sugar following a meal.Fiber contributes to heart health by lowering cholesterol, but it’s just one nutrient in refried beans that keeps your heart functioning properly. One cup has 23 percent of the daily value of vitamin B6, which reduces the risk of cardiovascular disease. Several minerals are necessary for maintaining a healthy heartbeat and you’ll get all of them from refried beans. One serving has 17 percent of the daily value of potassium, 21 percent of magnesium and 8 percent of calcium. Potassium regulates the electrical impulses that keep muscles and nerves working properly; calcium stimulates heart muscles to contract; and magnesium stimulates them to relax.Pinto beans contain plant-based substances called polyphenol which inhibit the growth of some types of cancer cells, showing promising anti-tumor abilities for colon and pancreatic cancers.
Whether I write it into a recipe or not, I very often add kelp to my food. Kelp is an herb so high in vitamins, minerals and other nutrients that it almost works as multi-vitamin. Kelp is a little salty and can be used in place of salt. It’s naturally high in iodine and this is where a lot of its medicinal, healing, and wellness power comes into play. Kelp helps build cell membranes, supports digestive health and can help cleanse the body of radiation, and normalize glands and hormones. Kelp acts as an antibiotic in your body by releasing iodine into your blood and killing infections.
Turmeric is a fantastic anti-inflammatory food and when combined with a little black pepper its more easily absorbed by the body, where it can do its magic. It helps prevent cancer as well as encourage apoptosis (cell death) in existing cancer cells. It slows the progression of Alzheimer’s disease, is a natural pain killer, aids in fat metabolism and helps in weight management, it is a natural treatment for arthritis, and is a natural liver detoxifier.
The avocados help maintain a healthy heart, help lower bad cholesterol levels and triglycerides, as a great source of potassium the help control blood pressure levels, they reduce the risk of inflammatory and degenerative disorders, promote eye health, regulate blood sugar levels, being high in folate they help prevent birth defects, protect against cancer, fight free radicals, help slow the aging process and encourage a healthy nervous system. They help cure bad breath, increase absorption of some nutrients, help nourish the skin and is a healthy source of calories.
Tomatoes are naturally low sodium and saturated fat and contain a wealth of healthy vitamins and minerals plus fiber. One serving of tomatoes gives you 2 grams of fiber which is about 7% of the daily recommended amount. Beta-carotene in the tomatoes makes your skin look great. Tomatoes help improve bone mass, regulate blood sugar, fight cancer, improve your vision, help make hair and nails stronger, help prevent kidney and gall stones, and help to reduce chronic pain.
The green onions have more health benefits than you may think. They promote healing from and prevention of the common cold. They help normalize blood pressure, prevent diarrhea and contain essential elements to inhibit fungus infections. Green onions have anti- colon cancer properties, contain vitamin A and C, and helps speed up blood circulation and helps reduce stress and tiredness.
LAYERED TACO DIP
1 can (16 oz.) vegetarian refried beans
1/2 cup of a favorite salsa (my favorite is Arriba hot)
1 t turmeric powder
1/2 t kelp powder
6 oz. (1/2 container) soy based sour cream (Tofutti)
8 oz. container soy based cream cheese (Tofutti)
1/2 t each of garlic powder, onion powder and Himalayan sea salt
1/4 t freshly ground black pepper
3 avocados, mashed
Juice from 1/2 lemon, about 1 1/2 T
3 roma tomatoes, finely chopped
1 can sliced black olives
5 chopped green onions
1 shredded carrot
2 jalapeños, seeded and finely diced
Combine the refried beans with the salsa, turmeric and kelp. Spread across a small platter. Combine the sour cream, cream cheese, garlic powder, onion powder, Himalayan sea salt and pepper. Place in a ziplock bag and cut a hole in the corner of the bag. Squeeze out of the hole over the bean layer. Combine the avocados and lemon juice and spread over the top of the other two layers. Sprinkle with remaining ingredients in order listed. Serve with cut vegetables or organic tortilla chips. ©Janice Moreland http://thekitchentwist.com