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White Bean Dip with Roasted Garlic & Herbs

Updated: Mar 26

This dip is so creamy & delicious! I am a huge fan of making classic hummus. However, I love making this dip because it has a very unique flavour, which makes it a nice change from having classic hummus all the time! I love having this dip with Beanitos. They make for a great substitute for regular tortilla chips, which are corn based.


Why I love Beanitos & Avoid Corn Whenever Possible

Corn is a top allergenic food, which I do believe has a lot to do with the fact that corn is one of the most genetically modified crops in Canada. The other highest ranking genetically modified crops in Canada are potatoes, sugar beets, soybeans, canola, and alfalfa. If you are unfamiliar with what GMOs are I will explain briefly.


GMO stands for genetically modified organism, which means that an organisms genetic code has been altered in some way. This is usually done through techniques such as genetic engineering or biotechnology. Scientists insert genes into the DNA within the nucleus of a single cell. The cell will divide, take on new specialized functions, and become a new species. This is quite a bit different from conventional breeding, which humans have been doing for centuries.


What role do GMOs play in our food supply?

The most popular genetic traits have been designed to resist herbicides and inherent insecticides. Bt toxin is used in corn and cotton crops as an insecticide. It activates in the acidic stomach environment of the insect, ruptures the cell walls of the intestine, thus killing the insect from the inside. Herbicides are a type of pesticide which contain toxic chemicals. When herbicides are sprayed onto GMO crops, they are designed to kill and inhibit the growth of unwanted plants, such as weeds.


A gene isolated from a resistant bacteria was used to create the most popular genetic modification of all - RoundUp Ready. Glyphosate is a chemical found within RoundUp Ready, which is the most popular herbicide used in Canada. Glyphosate has been shown to block plants ability to absorb minerals at the root level, thus killing the plant. It also kills the soils beneficial bacteria and fungi. Root crops grown around where glyphosate was used are prone to leaching up the chemical (especially potatoes). Super weeds are now becoming resistant to glyphosate, which has led farmers to spray 3 - 4 more times more than before.


It isn't just sprayed on GMO crops either, it is also prayed on other crops, such as wheat, barley, and oats. It is also used on cereals and legumes. The purpose is to dry the crops out faster, which speeds up harvest time. It also removes weeds right before harvest. Wheat is often sprayed 10 times just prior to harvest. Many GMO crops are then refined and turned into processed ingredients, such as corn syrup, corn syrup solids, maltodextrin, corn starch, modified corn starch, dextrose, high fructose corn syrup, and more. Overconsumption of foods that contain refined and processed ingredients may increase inflammation within the body, which may in turn increase the risk for developing disease.


Some questions to think about:

  • If glyphosate kills bacteria and fungi and we are ingesting food sprayed with these chemicals, what is it doing to the beneficial bacteria in our gut microbiomes?

  • Is the increased amount of glyphosate being used on crops playing a role in the growing population of people who have become intolerant to crops, such as wheat and corn?

  • What are GMOs doing to our environment?


How to reduce your consumption of GMOs:

  • Organic foods are one of the best ways to avoid GMO. While they do allow for some cross contamination, they do not allow for GMO seeds to be used nor do they allow the use of chemical pesticides, such as glyphosate.

  • Purchase foods with the Non-GMO Project label.

  • Buy local foods grown in GMO free zones.


Of course it is impossible to avoid GMOs at all costs. I am quite sensitive to corn, so when I do have corn tortillas chips I ensure that the label indicates the product is organic, non-GMO, and that the corn is 'stone ground'. This may help reduce inflammation associated with a food sensitivity to corn or any adverse reactions associated to GMO food products.


My Favourite Alternative

Beanitos are made from whole beans, which makes them a more sustainable crop. They are non-GMO, contain no preservatives, and they're high in fiber! Whenever I teach how clients how to read food labels I always tell them to pay attention to the number of ingredients listed. If it has more than 5, I start to question the quality. When packaged foods have a long list on ingredients that are difficult to pronounce, you are increasing the likelihood of ingesting food additives or preservatives, which are usually derived from chemicals. The classic Beanitos only have 5 ingredients: whole black beans, sunflower oil, rice flour, tapioca starch, and sea salt.


White Bean Dip with Roasted Garlic & Herbs

Ingredients:

  • 1 can of cannellini beans

  • 1 garlic bulb (will only use 5 roasted garlic cloves)

  • 1/4 cup avocado oil

  • 1 tbsp fresh thyme or 1 tsp dried

  • 1 tbsp fresh rosemary or 1 tsp dried

  • 1/2 tsp onion powder

  • 1 tbsp red wine vinegar

  • 1/2 tsp or 1 tsp pink Himalayan sea salt

  • Pepper, to taste

Instructions:

  1. Preheat oven to 425 F

  2. Chop 1/4 inch off the top of the garlic bulb to expose the cloves. Then wrap the garlic bulb in tinfoil.

  3. Roast in the oven for 25 minutes.

  4. In the mean time add the rest of the ingredients to a food processor, when the garlic is done, squeeze out 5 cloves & add it to the food processor.

  5. Pulse until completely blended

  6. Top with fresh herbs, pine nuts & avocado oil.

  7. Enjoy this dip with your favourite chips!



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