There’s nothing like a flavorful dip that keeps you coming back for more. Whether you dive celery sticks into a creamy hummus or chips into a spicy salsa, you can’t go wrong with a great dip. That’s exactly how we feel about this roasted garlic white bean dip, which is brimming with powerful flavor combinations. The great part is that this dip only contains five ingredients, and it requires five minutes of your time.

We cannot tell a lie…this recipe does involve more than five minutes of your time. You have to roast the garlic separately, but once you finish that step, the actually blending of the bean dip only takes five minutes. The reason that you use roasted garlic in place of fresh garlic cloves is because roasted garlic gives the dip a buttery texture with incredible depth of flavor. Roasting helps to mellow the intense garlicky flavor and even though it takes about 40 minutes to roast the whole head, it’s well worth the time.

For the beans, we encourage you to use white butter beans or cannellini beans. You can soak them overnight if you use dried beans, or you can used canned varieties. If you opt for canned beans, look for brands without too many additives and choose the ones that are salt-free. These beans blend easily with creamy, caramelized garlic cloves. Add lemon juice, olive oil, and sea salt to the equation and you have yourself an dynamite dip!

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If you are familiar with Dherbs, you know that we always stress the importance of shopping the perimeter of the grocery store. This helps you make more wholesome and healthy food choices. We have to break this rule for beans, though, especially on National Bean Day, which occurs annually on January 6^th.

The Basics Of Beans

Beans are some of the most undervalued and neglected food items, despite the fact that they are great sources of complex carbs, plant-based protein, antioxidants, vitamins, and minerals. The most common beans include lima beans, black beans, pinto beans, navy beans, kidney beans, garbanzo beans, and red beans. All of these varieties and more belong to the Fabaceae family and are classified as legumes, which also include peanuts, lentils, and peas.

Bean Fact: There are over 40,000 bean varieties around the world, but only a fraction of these are mass-produced for regular consumption.

The Benefits Of Beans

Regular Bowel Movements

Due to the high fiber content, beans work to promote bowel regularity, which helps prevent constipation. In order to maximize your fiber absorption, consume your beans with ample fluids, preferably water or herbal tea. People who are gluten intolerant or require plant-based protein should incorporate beans into their diet.

Rich In Nutrients

Beans are rich in many essential nutrients, including folate, zinc, fiber, magnesium, complex carbohydrates, and iron. Several studies have shown that folate helps prevent neural tube defects to a fetus during pregnancy. When it comes to getting the most folate for your legume buck, it is best to opt for dried beans. Canned beans can contain other chemicals and high amounts of sodium, while dried beans are much better for you and higher in folate.

Beans Are Versatile

Whether you’ve bean (wink wink) down with beans for a while or you are just starting to add them to your diet, there are endless possibilities with the different bean varieties. You can add them to homemade soups, chili, rice, salads, dips, and more. Take advantage of the different shapes and use them wisely, pairing them with powerful flavors that entice you with every bite.

Good For Your Heart

The more you eat the more you…improve your heart health is the correct answer. According to a 2013 analysis of many studies, there is a clear link between the consumption of beans and an individual’s reduced risk of coronary heart disease. Additional research has shown that regularly eating beans may lower cholesterol levels and reduce the risk of heart attack and stroke.

Our Favorite Recipes

Cinnamon Roasted Chickpeas

Finding healthy snacks that you can consistently enjoy can feel like a chore. We’ve alleviated that search with this sweet & crunchy snack.

Click here to make the recipe.

Kale And Quinoa Salad With Black Beans

The curly green kale is massaged in a zesty, lemony dressings with a hint of spice. It’s tossed with chilled quinoa and black beans.

Click here to make the recipe.

Kale, Butternut Squash, And White Bean Stew

This stew is hearty, rich in nutrients, and warms and fills you up at the same time. It’s the perfect seasonal recipe for the colder days.

Click here to make the recipe.

Crispy Chickpea Tacos With A Tahini Dressing

Get ready to experience some powerful flavors! With some tangy notes and hints of spice, these chickpea tacos are perfect for dinner!

Click here to make the recipe.

Black Bean Taco Salad With A Cilantro Vinaigrette

Once you finish your cleanse, ease your way back into eating non-raw foods. This taco salad may be the perfect post cleanse meal for you!

Click here to make the recipe.

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As the temperatures get a little cooler, we want dishes that fill us up and keep us warm at the same time. Let this kale, butternut squash, and white bean stew comfort your soul and delight your taste buds. You can make an even larger batch of this if you want to, but this amount makes a decent amount, which you can eat for leftovers the next few days.

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Veggie burgers often have a bad reputation because people think they don’t have flavor. Additionally, a lot of veggie burgers contain a long list of processed ingredients. That’s why it’s best to make veggie burgers from scratch. They are surprisingly easy to make, and when you have a recipe like this, you won’t stop eating them!

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Ladies and gentlemen, we are surrounded by squash this time of year. We hope that you aren’t squashing your opportunity to use these magnificent fall and winter varieties. There are tons of squash and you can use them in various ways. You can make soups, stews, noodles, curries, roasted vegetable medleys, and much more. The best thing about squash, especially butternut squash, is that it easily absorbs flavors.

Butternut squash has some pretty amazing health benefits. It is rich in vitamins A & C, potassium, folate, iron, and zinc, among a few others. You can roast it, bake it, sauté it, blend it, boil it, stir-fry it, shred it, or treat it how you please. No matter which way you eat it, you’re guaranteed to reap its awesome health benefits. Try the following recipes and let us know how they turned out.

Butternut Squash & Turmeric Soup

In the colder months of the year, it’s nice to be able to comforted by a warm, tasty bowl of soup at the dinner table. You know what’s better than that? Slurping a soup that can help nourish the body.

Click here to make the recipe.

Butternut Squash And Cranberry Quinoa Salad

Quinoa always needs some extra flavor, which is exactly what the butternut squash and cranberries do. Drizzle the sweet yet tangy balsamic vinaigrette over the salad and you’ve got yourself one delicious meal.

Click here to make the recipe.

Kale, Butternut Squash, And White Bean Stew

As the temperatures get a little cooler, we want dishes that fill us up and keep us warm at the same time. Let this kale, butternut squash, and white bean stew comfort your soul and delight your taste buds.

Click here to make the recipe.

Roasted Butternut Squash And Carrot Soup

There are so many fresh herbs in this soup! Every slurp bursts with tons of flavor and you’ll be craving this long after it is gone. If you want to add some leeks, they would also make a nice addition to this soup.

Click here to make the recipe.

Vegan Spiralized Butternut Squash Noodles

Normally you cube butternut squash and roast or saute it with some olive oil and spices. Well this creative way to make butternut squash will have you craving this meal all the time.

Click here to make the recipe.

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This soup is definitely one to keep in your recipe arsenal. It is incredibly filling and can be a great option if you are trying to maintain recent weight loss.

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We almost don’t have words for this recipe because it’s that good. We don’t want to give away too much because we think the flavors should do the talking. This is a very filling entree that is easily digestible, making it a great meal option if you just finished cleansing. Let us know if you like it as much as we do.

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Found in varying amounts in a plethora of foods, potassium is a mineral and, more importantly, an electrolyte that conducts electrical charges in the body. Potassium is the third most abundant mineral in the body and has several duties, the primary of which are to regulate fluid levels and heart rhythm. It is extremely feasible to obtain or exceed the recommended daily amount of potassium because of how plentiful it is in various foods.

Regulates Blood Pressure

People who have high blood pressure are commonly told to eat potassium-rich foods to help naturally lower their blood pressure. Potassium has natural vasodilation properties, which help to relieve tension in blood vessels, i.e. one of the contributing factors to high blood pressure. Because potassium works to balance fluid levels in the body, it helps reduce sodium levels to create a more neutral pH balance. This ultimately helps to maintain normal blood pressure levels.

Because Americans fail to eat a lot of fresh fruits and vegetables and consume heavily salted and prepared foods, they often don’t get enough potassium. Recent studies show that only about 5% of Americans meet the minimum goals of fresh fruit and vegetable consumption. Failure to consistently meet these goals can make it difficult to maintain healthy potassium levels.

Boosts Metabolism

Potassium contributes to an overall balanced metabolism. It helps the body process nutrients like carbohydrates or fats, ultimately taking out energy from the nutrients you consume. Recent studies have also shown that potassium helps to synthesize protein, which aids with tissue regeneration and cell growth.

Too Much Potassium?

If you consume too much potassium, the kidneys typically filter it out and the body eliminates it via urine, stool, or sweat. If the kidneys aren’t filtering properly, excess potassium can accumulate in the body, also known as hyperkalemia. Symptoms of hyperkalemia can include weakened muscles, abdominal cramps, or irritability, but it can lead to heart problems.

Not Enough Potassium?

Potassium deficiency is more common than you think, but it often goes undiagnosed. Symptoms can include muscle weakness, constipation, or fatigue. The elderly, those on diuretics, or people with eating disorders are most commonly affected because their kidneys can struggle to regulate potassium levels. It can be corrected by consuming foods high in potassium, the best of which are detailed below.

Beets

Naturally sweet with a dark red pigment, beets are rich in folate, manganese, and potassium. One cup of beets contains 11% of your recommended daily intake (RDI) of potassium! Additionally, the potassium in beets may help to improve blood vessel function. The pigment in beets is a natural antioxidant that helps to fight oxidative damage and inflammation in the body.

White Beans

These are probably one of the best plant-based sources of potassium, containing 18% of the RDI in one cup. A large review of about 250,000 people found that increasing potassium consumption by 35% of the RDI reduced the risk of stroke by 21%. White beans are also packed with fiber and antioxidants, which can help to decrease inflammation and improve colon health.

Spinach

One cup of cooked spinach contains 18% of the RDI for potassium, which makes this a great low-calorie option for people who need to consume more potassium. This single cup of cooked spinach also provides you with four times the RDI of vitamin A, ten times the RDI of vitamin K, and 30% of the RDI for calcium. These nutrients contribute to healthier bones, vision, metabolism, and immune function.

Sweet Potatoes

People may not view sweet potatoes as the most nutrient-rich vegetables. Well, they are full of vitamin A and one large sweet potato provides 18% of the RDI of potassium. Sweet potatoes are also rich in vitamins C & B6 and manganese.

Avocados

Avocados are the kings of heart-healthy monounsaturated fats, and they are full of antioxidants. They wouldn’t be on this list if they weren’t rich in potassium! One medium avocado contains 20% of the RDI for potassium. Recent studies have shown that avocados help to improve heart health, metabolism, and overall weight management, especially when they are consumed with a diet rich in plant-based foods. Plus, they are delicious!

Get your daily dose of potassium with these foods, but don’t overindulge. You don’t want to have too much potassium in the body.

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There are many ways to naturally lower your blood pressure, but not a lot of people know that certain foods have blood pressure-lowering properties. It is important to choose foods that are low in sodium and high in at least two or three of these: a) calcium b) magnesium c) potassium. Lowering your blood pressure can decrease your risk of heart disease, stroke, or even a heart a talk by 50%. Try adding the following foods to your diet to help naturally lower your blood pressure.

#1: Kiwis

While kiwis are more prevalent certain times throughout the year, many grocery stores carry them year round. When you eat one kiwi, you get 7% of the magnesium, 9% of the potassium, and 2% of the calcium you need every day. One kiwi also contains more vitamin C than an orange!

#2: Kale

This trendy superfood has been on the popular health charts for good reason. This low calorie leafy green is rich in vitamin K, magnesium, calcium, potassium, and antioxidants. Eat it raw to get the most out of the vegetable. It goes great in smoothies, in salads, or in freshly made juices.

#3: Bananas

Bananas are notorious for having potassium and magnesium. These are great nutrients for lowering cortisol levels, i.e. stress hormones. Additionally, bananas are great for naturally getting rid of bloating, gas, or water weight. If your bananas are browning, you can freeze them and save them for smoothies instead of throwing them away.

#4: Broccoli

One cup of this cruciferous veggie provides up to 14% of your daily potassium requirement. It also has magnesium, calcium, and famously has phytonutrients that can help naturally fight cancer. We have many broccoli recipes on our website because you can use it so many different ways.

#5: Avocados

Much like bananas, avocados are rich in magnesium and potassium. There are many ways to eat avocados aside from making guacamole. In fact, most people don’t know that the pits have some pretty amazing benefits. You can actually blend them into a smoothie!

#6: White Beans

We saved the best for last. One cup of white beans can provide 13% of the calcium, 24% of the potassium, and 30% of the magnesium you need in your daily diet. This comfort legume is great in stews, as a side, and a meatless source of protein. Try to not buy these in the can so that preservatives don’t get in the way of their benefits.

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