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Jul 01st
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Healthy appetizers and a great bean dip recipe

deRosaVicky101711_optBY VICKY DeROSA

So you’re having a party! No…you’re going to a party! In any event, you have to make appetizers or bring something with you. We all think of appetizers as being so unhealthy and they really don’t have to be. We have received so many requests for healthy appetizers, I thought it might be fun to focus on the topic for a blog.

If you are not the cook, perhaps forward this to the cook in your life. Here’s a good start to healthy appetizers:

  • Guacamole and chips.
  • Hummus and crudites.
  • Bean dip and toast points.
  • Salsa and chips.
  • Bruschetta on toast points.
  • Bean salsa and chips.
  • Roast beef with horseradish sauce on toast points.
  • Mango salsa and chips
  • Mini corn muffins stuffed with turkey.
  • Bowl of dark chocolate covered almonds.
  • Dark chocolate covered strawberries.
  • Cucumber slices with salmon mousse.
  • Whole wheat tortellini skewers with Parmesan dip.
  • Salmon ball with toast points.
  • Topiaries made out of fruit.
  • Dark chocolate fondue with fruit.
  • Spinach and artichoke dip.
  • Shrimp kabobs with homemade cocktail sauce.
  • Chicken kabobs with homemade peanut sauce.
  • Marinated vegetable kabobs.

I know this seems like a long list, which is exactly the point my friends. Eating healthy does not mean you munch on the crudites all night. It certainly does not mean you throw a party and the one healthy choice is an assortment of raw vegetables with a bowl of hummus next to it. As you can see in the above list there are many healthy options for appetizers and sweets. So you don’t need to go crazy and have a party with just this list of appetizers.

But why not take your list of goodies and interject four or five from the above list. In fact allow me to share with you one of my favorite recipes. I created the following dip simply because people just love dip so darn much.

This dip is so tasty that believe you me, most people never guess that it is just beans. I make this bean dip and never tell people it is beans unless I am asked, that is how good it is folks. Trust me. People who don’t even like beans, love this dip.

Bean Dip


  • Cannellini beans, I really recommend you take a few extra minutes and simply boil your own. But if you are really short on time by all means buy cans of the low sodium cannellini beans and rinse them like crazy;
  • Extra virgin olive oil;
  • Balsamic vinegar;
  • One half red onion, minced;
  • Chopped fresh herbs (cilantro, parsley or mint);
  • Sea salt and fresh ground pepper to taste.

The basic recipe is so easy but allow me to clarify for a moment the end result is up to you, which is why I did not give you measurements. In a large bowl first place the cannellini beans. Add oil and vinegar and mash just as you would potatoes. Then with a wooden spoon add onion, herbs (I prefer cilantro) and salt and pepper. Mix well, depending on the desired consistency, you will either mash more or not. Also, you may want to add more oil and vinegar depending on taste and consistency. This can be a very creamy dip and no one will ever be the wiser that it is just beans. This dip is great with vegetables, toast or tortilla chips.

I have been waiting for the perfect time to share this simple bean dip with you. I hope you like it as much as my friends and family do.

Vicky DeRosa is Founder and CEO of Studio V Health Corp. For more information check out


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