easy party appetizer: vegan rainbow black bean dip

easy party appetizer
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With 2018 quickly drawing to a close (how is that possible?!), I want to end the year on a high note with an easy party appetizer. Use it on New Year’s, for the Big Game, for Cinco de Mayo or just because. In fact, I often prepare it as a main meal.

 

That’s when I know I’ve hit on an especially good recipe… when I want to make – and eat – it over and over and over again!

 

It’s why I featured in my 28 Day Sugar Detox program. Plus it’s an example of how party foods can be fun and healthy. It’s a guaranteed crowd pleaser and you can make it ahead of time.

 

Because that’s my mission.

 

I want you to feel excited about foods that taste yummy, fuel your body to carry out your mission and are easy to prepare.

 

Here’s the breakdown in rainbow technicolor:

  • Red: Cherry tomatoes (antioxidants, vitamins A, C, K + potassium)
  • Orange: Peppers (antioxidants, vitamins A, C, E, K1 + potassium)
  • Yellow: Corn (vitamin C, folate, thiamin, phosphorus + magnesium)
  • Light Green: Cilantro (antioxidants, vitamins A, C, E, K, calcium, iron, potassium + magnesium_
  • Dark Green: Kale (antioxidants, vitamins A, B6, C, K, folate, iron, magnesium, phosphorus, calcium + potassium – did someone say superfood?)
  • “Blue:” Black beans (antioxidants, vitamin B1, copper, manganese, phosphorus, protein, magnesium + iron)
  • Purple: Red onion (antioxidants, vitamins B1, B6, C, copper, dietary fiber, manganese phosphorus, potassium, folate)
  • White: Garlic (vitamins B1, B6, C, manganese, copper, selenium, phosphorus, and calcium)

 

Serving suggestions

  • I love serving this with organic blue corn chips. Organic, because no GMO is the way to go. And blue because it complements the dip’s bright colors nicely.
  • Start by arranging the dip in a rainbow color wheel before setting it on the table as bright centerpiece. Then mix once most of the guests arrive.
  • Use a white bowl or platter to help the colors of the dip pop.
  • While you can mix the entire dip up to a day ahead of time, you also have the option of making the dressing separately and mixing it just before serving.

 

 

vegan rainbow black bean dip

 

Easy Party Appetizer: Vegan Rainbow Black Bean Dip
Prep Time
20 mins
 

This vegan black bean dip is an easy party appetizer that is a crowd pleaser and can be made ahead of time.

Course: Appetizer, Snack
Cuisine: Mexican
Author: Andrea Anderson
Ingredients
  • 1 cup quartered cherry tomatoes
  • 1/2 cup diced orange peppers
  • 1 cup organic corn
  • 3/4 cup chopped cilantro
  • 1.5 cups chopped kale
  • 3/4 cup diced red onion
  • 3 cup black beans
  • 2 cloves garlic, minced
  • 2-3 tbsp fresh lime juice
  • 1/2 tsp ground cumin
  • 3/4-1 tsp salt
Instructions
  1. Mix lime juice, cumin and salt in a small bowl or jar. Mix up remaining ingredients in a bowl. Either add dressing and mix immediately or store separately and mix just before serving.

    See post for serving suggestions.

 

Hunting for other easy party appetizers that are chock full of the nutrients your body needs to shine? Try these ones:

 

 

you need this easy no carb snack in your life

 

You need this easy no carb snack in your life if you:

  • want to satisfy your snack cravings with something healthy that has zero carbs
  • prefer making healthy snacks but need something that quick and easy to put together
  • love snacks that also make great gifts and party food
  • are on the keto diet
  • are on a sugar detox and need something to crush your sweet tooth craving
  • love nuts (if you don’t this recipe definitely isn’t for you #wink)


This is one of my new favorite recipes because it takes little effort to make, is completely addictive and pleases a crowd.

But I created it out of necessity…I needed something to help my husband and I survive the first week of the full sugar detox that’s part of my new 28 Day Sugar Detox program where there are no carbs allowed. Lord, have mercy.

Earlier this week, I shared more about that which you can check out here. Or go here to learn more about the 28 Day Sugar Detox program. If you want to see how my husband and I survived that first week, I share that with my VIP newsletter readers in a video. Not already a VIP? Sign up here and I’ll send that video your way.

 

Snacking can make or break your commitment to sticking to a healthy diet, especially a sugar detox, which is why you absolutely need an arsenal of right options at your fingertips. It’s the difference between being hungry and hangry.

This easy no carb snack is a mix of nuts & seeds with a savory seasoning. I’ve included my suggestions for which nuts & seeds to use below, but feel free to experiment with your favorites, especially if you have a nut allergy.

 

Easy No Carb Snack: Savory Nut Mix

  • 3 cups mixed nuts*
  • 1/2 cup raw pumpkin seeds
  • 2 T coconut aminos
  • 3/4 tsp garlic powder
  • 1/2 tsp salt

Stir the coconut aminos, garlic powder and salt in a medium bowl to dissolve the seasoning. Stir in nuts and mix until well-coated. Spread on an ungreased baking sheet and pop in a 350 F oven for 5 minutes. Remove from oven, stir and return to oven for another 5 minutes. Turn off heat, open the door a crack and leave the nut mix for an additional 5 minutes or until cool. Store in an airtight jar.

*RECIPE NOTES

I use a combination of 1 cup almonds, 1 cup peanuts and a 1/2 cup each of pecans and walnuts. I get my coconut aminos from Trader Joes, but you also can find it online.

Easy No Carb Snack: Savory Nut Mix
Prep Time
5 mins
Cook Time
10 mins
Cooling time
15 mins
Total Time
15 mins
 

This easy no carb snack mix helps you stay on track with your plans for healthy eating and is a guaranteed crowd pleaser.

Course: Snack
Keyword: easy snack recipe, keto recipe, no carb, sugar free recipe
Servings: 3 cups
Author: Andrea Anderson
Ingredients
  • 3 cups mixed nuts*
  • 1/2 cup raw pumpkin seeds
  • 2 T coconut aminos
  • 3/4 tsp garlic powder
  • 1/2 tsp salt
Instructions
  1. Stir the coconut aminos, garlic powder and salt in a medium bowl to dissolve the seasoning. Stir in nuts and mix until well-coated. Spread on an ungreased baking sheet and pop in a 350 F oven for 5 minutes. Remove from oven, stir and return to oven for another 5 minutes. Turn off heat, open the door a crack and leave the nut mix for an additional 5 minutes or until cool. Store in an airtight jar.
Recipe Notes

See post for recommended nut combination. I get my coconut aminos from Trader Joes, but you also can find it online.

My number one secret to better health

It’s no secret that I love sharing plant-based recipes. But there’s a secret I haven’t shared. Until now.

While I love eating a plant-based diet, I discovered an even bigger gamechanger for my health. It’s one I never thought I’d make in a million years. After choosing to follow Jesus, it’s been one of the best decisions I’ve made in my life.

 

What is it?

Detoxing from sugar and maintaining a diet free of added sugars. (You can read all about why I went on this crazy journey in the first place by clicking here.)

Let me tell you, undergoing a sugar detox was hard. It took me six months to work up the courage and do the research and plan and pray before I finally felt ready to detox from sugar.

I wasn’t sure if I would be successful. I worried it would be too hard and stressful to cook one way for myself and another for my family. I wondered if cutting myself off from all the desserts and foods I enjoyed would be worth it. (It was and you can read about that here.)

 

But that’s not secret. It’s this…

Because I experienced a huge transformation in my health I wanted to pass that gift on and create a way for anyone to do a sugar detox virtually hassle-free.

 

So I created a 28 Day Sugar Detox Program.

I took what I learned and experienced in detoxing from sugar for three months and condensed it down to a manageable, bite-sized 28 day program.

Not only have I done the hard leg work of planning out what you need to eat for each week of the detox which frees up your time, I’ve also included a full week to prepare you for the detox itself and set you up to successfully complete the full 28 days.

I give you all the recipes, meal plans, mental prep work, tip and cheat sheets electronically to download. Plus, there’s one extra piece that makes this program totally doable…coaching support.

As a Sugar Detox Coach, it’s my job to keep you motivated throughout the program, cheer you on and fully equip you to navigate the hardest parts of the sugar detox with confidence. So I created a companion email series which helps coach you through the program to stay focused and on track.

And, if you want a little more personal support and accountability, I offer that too.

Head on over here to check out the program details.

 

Celebrating Success…#LowSugarNaturally

Today I’m excited to share a #lowsugarnaturally success story with you since we are just completing the first week of the free Sugar Pretox Challenge. I met Stephanie through a Facebook group when I shared about this article I wrote for our local paper. I asked her to share her story and she graciously agreed…

2016-04-05 09.45.53

Tell me about yourself…

I am a stay-at-home mom to my five-year old daughter McKenna! My husband and I will be married for six years on May 15th! I love crafts and spending time with family and friends. Laughing as much as I can, and making others laugh too- sort of the class clown! I like to cook and decorate and honestly do a little of this, a little of that!

Why did you decide to cut sugar from your diet?

I have always struggled with my weight, especially after having my daughter when I topped out at around 380 lbs. I tried random diets and counting calories, I added walking with my daughter to my weekly routines….nothing helped.

One of my friends suggested I try cutting carbs and sugar from my diet. So on January 6th, 2014 I decided to stop eating sugar, processed foods and most carbs. The weight melted off and within about a month I felt the best I can remember. I was sleeping better, my skin improved, had more energy, and of course lost weight at a pretty steady pace.

In about a year and a half I had dropped 125 lbs. But then I hit a plateau and didn’t lose much after that year and a half.

This past November, I was frustrated and decided for the holidays to go ahead and add sugar back in my diet…..horrible idea! I gained about 25 lbs super fast and felt like garbage! So, after the new year, I went right back to no sugar and low carbs and have already lost 15 lbs.

It was a good reminder of how I used to feel and how I never want to feel again!

2016-04-05 09.43.12

Any other benefits? My blood pressure and cholesterol levels also have improved.

What was the hardest part of cutting out sugar for you? The first 2 weeks. It feels like you have the flu as you go through withdrawal. Plus, being around tons of sweets at parties and holidays and the fact that people don’t “get it” and can’t seem to see why I won’t just have the cake or some cookies, etc.

How can you encourage others in trying to go sugar-free? Keep at it for 3 weeks, no matter how you feel. It may not be fun or easy at first but it gets better! I’ve also found that foods with processed sugar crap don’t even taste good to me at all anymore! It coats your mouth with this weird taste and immediately feels like a brick in my stomach! I also try to encourage people through my low-card Instagram account: Lowcarb_stephaknee

Favorite recipe?

My Brussel sprouts that I get great compliments on:

1.5 lbs of halved Brussel sprouts
2 tbsp butter
3 tbsp soy sauce
2 teaspoons spicy brown mustard
2 teaspoons stevia
Salt to taste
Pepper to taste
1 to 3 cloves garlic, minced.
Splash of apple cider vinegar.

Add the butter and Brussels to a pan and keep on medium heat, stirring every few min.

Add the rest of the ingredients to a sauce pan and whisk up (sometimes I add more stevia, sometimes more mustard….I do it to taste). Keep both on medium heat stirring occasionally. Once the Brussels are cooked to your liking, and the sauce has thickened a bit pour the sauce over the Brussels and keep on low heat for a few min. These are like a sweet and sour glazed Brussel sprouts…I make them 1 to 3 Times a week and there’s never leftovers!!!

Thanks, Stephanie!

If you are interested in learning more about the Sugar Pretox/Detox Challenge and would like to take this on yourself, please visit this blog post. If you would like to join the #lowsugarnaturally community, please follow this link to my #lowsugarnaturally facebook group.

breaking up with sugar

FBhead3

I’m sharing an article today that I wrote for our local newspaper, for the full article, please click here to see a PDF of the full newspaper article. It’s on page 11, under the blue heading “Lakewood Cares.”

If I could pinpoint the moment when I felt a downward shift in my health, it would be late winter 2009 when a bout with bronchitis required antibiotics to take care of the infection.
For the following five years, I experienced continual cycles of fatigue and cold-like symptoms to full-blown colds… [find the rest of the article here on page 11]

For more details on the Sugar Pretox Challenge, you can go to this post and this one here on wildberrypress.