Clean Food by Terry Walters has been a staple cookbook in my kitchen for almost 10 years. She has created the perfect, flavorful template for eating more whole foods with quick and easy recipes.
Fresh artichokes are a treat, but also a lot of work. Canned artichoke hearts, available in most grocery stores, allows you to enjoy the delicious taste of artichokes anytime without the fuss. The base of this recipe are fiberful great northern beans. They have a mild flavor and a creamy texture which makes them ideal for creamy dips. I like to serve this dip with brown rice crackers or whole wheat pita chips. This is an excellent recipe to bring to a holiday party or to use as an appetizer or snack. Sometimes I add more lemon juice or some fresh herbs I may have in my backyard. As always, it is fun to play with recipes and truly make them your own.
By Terry Walters
|1||garlic clove, peeled|
|2||tablespoons lemon juice|
|1⁄2||cup vegan mayonnaise or your mayonnaise of choice|
|1||tablespoon apple cider vinegar|
|3⁄4||cup great northern beans|
|1⁄4||teaspoon sea salt|
|1⁄2||teaspoon powdered mustard|
|1⁄4||teaspoon ground white pepper|
|1||4-ounce can chopped green chiles|
|2.5||cups canned artichoke hearts, drained|
1 – With the food processor running, drop in garlic clove and process until minced.
2 – Turn off processor, scrape down sides of bowl, and add remaining ingredients except artichokes. Process until well combined.
3 – Add artichokes and process briefly so that small chunks remain. Season to taste with additional salt or pepper and serve.
MAKES 3 cups.
Why I love this recipe?
- Artichokes are an edible thistle in the sunflower family that originated in the Mediterranean, however most of our artichokes come from California now. Artichokes are low in calories, but high in inulin which is a fiber that is not utilized by the body for energy metabolism but does provide nutrition to health-promoting bacteria in the intestines. Artichokes are also known for having high concentrations of caffeoylquinic acids, which is an antioxidant known to be antibacterial, anticancer, and antihistamatic.
- There are 500 varieties of the kidney beans, and great northern beans are one of them. They provide fiber, protein, carbohydrate, B vitamins, iron, copper, magnesium, manganese, zinc, and phosphorous. Intake of any kind of bean is linked to significantly lower risks of heart disease, high blood pressure, stroke, and type 2 diabetes.