Sullivan 180 Senior Director of Prevention Programming

Guest Columnist

Are you looking for a heart-healthy snack for game day? This Layered Black Bean Dip is colorful, nutritious, and simple to prepare. Kids can easily help with mashing, mixing, and layering. Served with veggie sticks and whole-grain tortilla chips, it’s a great option for snacking.

Legumes like beans, chickpeas, lentils, and split peas are an excellent choice for promoting long-term health. They’re rich in fiber, which helps regulate blood sugar levels. This is known as the “second-meal effect”—the fiber in beans slows digestion, keeping blood sugar stable for hours after a meal. Including fiber-rich foods like beans in your diet can be especially helpful for people with diabetes or those trying to prevent it.

Enjoy this nutritious dip while watching the game, knowing you’re making a healthy choice.

Ingredients

• 1 can of black beans, low-sodium (15 ounce, drained and rinsed)

• 1/4 teaspoon onion powder

• 1/4 teaspoon dried oregano

• 1/8 teaspoon garlic powder

• 1/8 teaspoon cayenne pepper

• 1/2 cup salsa (thick and chunky)

• 1/2 cup sour cream (light)

• 1/4 cup green onion (chopped)

• 2 ounces cheddar cheese, reduced fat (grated)

Directions

1. Wash hands with soap and water.

2. Mash beans and mix with onion powder, dried oregano, garlic powder, and cayenne pepper. Spread on a serving dish.

3. Top with salsa, sour cream, green onions, and grated cheese.

Optional

4. Serve as a dip with whole grain tortilla chips and raw vegetables such as celery, carrot sticks, and pepper slices.  For an extra layer of heart-healthy creaminess, add sliced avocado.  

Recipe Credit: Good Food Cookbook - Cornell Cooperative Extension of Onondaga County 

Nutrition Information: Nutritionfacts.org

Sullivan 180 is a non-profit organization dedicated to building a healthy community one degree at a time through people, places and policy, with an intentional focus on prevention and empowering a healthier generation. Sullivan 180 has partnered with the Sullivan County Democrat and Claire Burns to bring you delicious and nutritious recipes on the first Friday of every month. For more information on the work of Sullivan 180, visit Sullivan180.org.