The Perfect Healthy Snack For Kids
Black bean and lime dip: the best 5 minute after school snack ever.
My kids emerge from school with two questions on their lips every single day. The first is always “Can I have a playdate?” and the second is “Did you bring a snack?”. They are usually famished by the end of the day - often because they have not had enough time to eat much lunch - so while I don’t bring snacks with me anymore, I try to get something together for them quickly when we get home.
I try to capitalize on their after school hunger by putting out a big board of vegetables, dip and other healthy foods so that they fill up with good stuff to carry them through to dinner. There are nights when they don’t eat a great deal for dinner but I am comforted by the fact that they have had a good snack that will keep them going until morning.
We love black beans! They are delicious, packed with protein and fibre and can be the foundation of all kinds of meals. I was thrilled the last time that I was at Costco to discover that they now carry boxes of 8 bpa-free tins of organic black beans to stock up my pantry. This dip comes together in seconds in your blender, is a beautiful purple colour and can be jazzed up with cumin, cilantro or left just as is depending up on the crowd in your kitchen.
1 tin black beans, drained BUT reserving 1 Tbsp of the liquid from the can
Juice of ½ lime
Glug of olive oil
Pinch of salt and pepper
Optional add ins - 1 tsp of cumin, handful of cilantro, some chili flakes
Put all ingredients into your blender and pulse until smooth. Pour into a bowl and serve with vegetables, crackers or pita and watch it disappear!
Clean up tip: To clean your blender in a flash, fill it halfway with warm water and few drops of soap and turn it on. It will do all the work for you while everyone is tucking into the gorgeous spread you have just put out.