Warm Smashed Skinny Bean Dip

I know what you’re thinking – since when did this gal start making anything that can be labeled “skinny”? Although most of my recipes contain loads of butter and carbs, I’ve decided to share some healthy snacks and meals in 2015. I’m hoping this will motivate me to cook more creatively by challenging me to leave behind my staples (i.e. brown sugar and pasta). And maybe I’ll gain some energy and lose a few pounds along the way. Who knows? Maybe I’ll end up renaming my blog Frozen Yogurt Off Paper Plates.

But don’t panic, friends. Healthy does not mean more difficult. My recipes will still be easy and quick. No need to get more complicated, ’cause ain’t nobody got time for that.

Oh and I will also be sharing some mom-friendly exercises along with my healthy recipes, thanks to my friend Nina. She’s the founder of Fitness4U, a South Jersey fitness program offering “Mommy and Me” classes. Nina is the most active and energetic mother that I know; she and the other instructors do a fantastic job teaching the Fitness4U classes. They make you sweat without being intimidating or discouraging.  If you happen to be a fellow South Jersey mom, check out Fitness4U and try a class – it’ll be a great time with your little one(s). And don’t forget to try the exercise following my skinny bean dip recipe!

Okay, let’s get to smashing some beans.

This bean spread/dip recipe is ridiculously easy and surprisingly good. Honestly, I don’t know why people bother with more complicated white bean dips when you can make something just as tasty from less than four ingredients. Did I mention that Owen actually consumes this dip? That alone should convince you of its deliciousness.

So here’s what you’ll need:

1 can white beans (15 ounces)
4-6 garlic cloves
Olive oil
Salt and pepper
Grated/shredded cheese for topping (optional)

First, drain most of the liquid from the can of white beans. Mince the garlic cloves.

Heat about a tablespoon of olive oil in a saute pan over medium heat.

healthy warm smashed bean dip

Add the garlic and cook for a couple minutes.

healthy warm smashed bean dip

Add the beans to the pan with the garlic. Season with salt and pepper. Cook for a few minutes and then begin smashing the beans with a wooden spoon.
healthy warm smashed bean dip
healthy warm smashed bean dip

Continue cooking and smashing until the beans become a thick, chunky spread kinda like peanut butter.
healthy warm smashed bean dip
healthy warm smashed bean dip

And that’s it. Seriously, that’s your dip. Just find some whole grain crackers or bread or vegetables and start snacking.
healthy warm smashed bean dip

If you want to be a bit fancy, top the dip with a strong cheese. I shredded some aged sharp provolone for mine. Wow. What a great choice, Louisa. I’m going to go ahead and pat myself on the back for taking the time to grate cheese. Not only did the cheese add an extra layer of flavor, it’s also a healthy choice since it’s strong and you need very little.


healthy warm smashed bean dip

healthy warm smashed bean dip

healthy warm smashed bean dip

Okay, so now that you ate an entire can of beans, let’s get moving! Here’s a mommy-approved exercise from Nina of Fitness4U to get you in shape.

The Table Top Crunch


Start this exercise by lying on your back on the mat. Your legs should be up at a 90 degree angle, as if your heels were resting on a table top.  Place your little personal trainer in a flying position on top of your table top legs. This provides a little extra weight for you and a fun flight for your little one. If you don’t have a child, you can still do this exercise; you just won’t have the extra weight or the cute kid to look at. :)

Elbows should be bent, hands holding your child (or if you don’t have a kid, rest your hands lightly behind your ears).

Exhale and lift your shoulders slightly off the mat using you abs only. Make sure that you do not pull your head up with your hands.

Inhale and lower to start position. Continue with desired reps.

Easy as the bean dip, right? Thanks, Fitness4U!

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