You want to know the secret to a successful playdate snack (or an appetizer for dinner with another family)? Keep it simple! Our current favorite is cheese, crackers, cut up veggies, sliced fruit, and some sort of a dip. This way, there is enough variety so the little ones can pick and choose what they like, but you can still serve up a healthy combination of foods.
This sweet potato white bean dip, which is naturally sweet with a touch of savoriness for balance, is a versatile option. It pairs well with crackers or graham crackers, vegetables or fruit. It has protein, fiber, and vitamins A and C. And it stores well in the fridge so you can make it a day or two ahead of time and still have it taste great. (Just check the seasonings and add more cinnamon and salt if needed before serving.)
Sweet Potato White Bean Dip
When I just need one sweet potato for a recipe, I often cook it in the microwave. Dice it, place it in a large 4-cup glass measuring cup, cover with two inches of water and cook for about 5 minutes or until soft. Roasted works well too!
- 1 medium sweet potato, steamed or roasted and mashed
- 1 cup garbanzo beans or white beans
- 1 tablespoon tahini
- 1 teaspoon cinnamon
- 2 tablespoons maple syrup
- 1/2 teaspoon salt
1. Place all ingredients into the bowl of a food processor. Blend until smooth. Serve with sliced veggies, apples, pears, whole grain crackers, graham crackers, or pretzel sticks as a snack. Or, spread onto toast or tortillas.
Use butternut squash instead of sweet potato.
Omit the tahini and use 1 tablespoon plain yogurt.
Use honey instead of maple syrup.