Mexi Bean Dip

Servings: four half-cup servings

Equipment: blender

How long does it take?

15 minutes

What's in it?

1 15-ounce can black or red beans, well drained
1 tablespoon water
1 teaspoon fresh garlic (one small clove)
1/2 cup mild or medium salsa
Salt and pepper to taste

How to make it:

Place beans, water, and garlic in a blender. Blend until smooth, turning the blender off if you need to stir. Transfer the bean mixture to a medium bowl, and stir in the salsa. Season to taste with salt and pepper. Eat with low-fat crackers or baked tortilla chips.

Nutrition breakdown:

Calories: 111, Protein 6: g, Carbohydrate: 20 g, Fat: 1 g, Dietary fiber: 6 g, Iron: 2 g (13% of the RDA), Vitamin A: 244 IU (31% of the RDA), Vitamin E: 3 mg (33% of the RDA), Potassium: 353 mg

What's in it for you?

Foods high in potassium, like beans, help keep your blood moving in a healthy way. You can ward off bugs and the blahs by pumping up your iron, which is found in meat and some vegetables like beans.