Healthy Twists on Lakeside Dips and Drinks

A great Minnesota summer pastime is dining ‘al fresco’ lakeside. Registered Dietitian and Nutrition professor Christina Meyer-Jax stopped by the Fox 9 studio with some creative and delicious ideas on how to amp up the nutrition of favorite dips and beverage sips for your lake adventures!

Spicy Chipotle White Bean Dip

• 1 (15-ounce) can S&W cannellini beans, drained and rinsed
• 2-4 chipotle peppers in adobo sauce, or more, to taste
• 2 cloves garlic
• 2 tablespoons lemon juice
• 1 teaspoon cumin
• 1 teaspoon chili powder
• 2 tablespoons olive oil

1. In the bowl of a food processor, combine cannellini beans, chipotle peppers, garlic, Meyer lemon juice, cumin and chili powder.
2. With the motor running, add olive oil in a slow stream until emulsified.
3. Serve with pita bread, tortilla chips, or veggies if desired.

Simple Summer Sip

Ingredients: (modify portions as needed and to taste preference)
• Cut up fresh fruit of choice (I like peaches, mango, berries, watermelon)
• Coconut water
• Mint leaves
• Lime juice
• Splash of favorite tequila
• Cubed Ice

In stemless wine glass add: a small handful of cut up fruit, 2-3 ice cubes, 1 oz tequila, 3-5 oz of coconut water, squeeze of lime juice, top with mint leaves.

Roasted Corn and Black Bean Salsa
Source: Adapted from S&W recipes

• 1 (15oz) can whole kernel corn (drained, patted dry with paper towels)
• 1 (15oz) can S&W® Black Beans (drained, rinsed)
• 1 bunch fresh cilantro, chopped (1 cup packed)
• 1/2 cup chopped red onion (1/2 onion)
• 1/4 cup fresh lime juice (about 1 large lime)
• ¼ cup chopped jicama
• Salt and pepper to taste
• Cholula Hot Sauce (sprinkle and stir to taste)

• In heavy (preferably cast iron) skillet, cook corn over medium-high heat 5 to 6 minutes or until lightly browned, stirring once or twice. Remove to medium bowl. Stir in black beans, cilantro, jicama, onion, lime juice, Cholula, salt and pepper.
Serving Suggestion: Serve as a side or salad topping to Tex-Mex food, or as a dip for tortilla chips.

Caramelized Onion, Broccoli and Carrot Dip
Source: Chef Cassandra Malak

This great recipe can be whipped up in no time and potions can vary depending on size of group you are feeding. So play around with it a bit and see what ends up tasting best for you!

• Finely chopped broccoli florets
• Finely chopped raw carrots
• Greek yogurt
• Caramelized Onions (I use Walla Walla onions)
• Favorite spice rub/blend for grilling (I use Minnesota Nice Spice Lucy’s Pub Blend)

Caramelize onions and allow to cool.  Mix in with finely chopped broccoli and carrots.  Scoop in greek yogurt to creamy consistency preference.  Add in spice blend until flavor is where you want it.  Eat alone, or dip with crackers and cucumbers.