Equipment
Ingredients
White Bean Dip
- 250 g canned cannellini beans, rinsed and drained
- 30 ml olive oil
- 15 ml lemon juice, freshly squeezed
- 1 g garlic powder
- 1 g salt
Cucumber Yogurt Dip
- 100 g cucumber, unpeeled
- 200 g plain greek yogurt, full fat preferred
- 1 g dried dill
- 1 g salt
Fruity Salsa
- 150 g strawberries, hulled
- 150 g mango, peeled and pitted
- 100 g kiwi, peeled
- 15 ml honey
- 10 ml lime juice, freshly squeezed
Nutrition (per serving)
Method
Using a box grater, shred the cucumber. Place it in a shallow bowl, sprinkle with a tiny pinch of salt, and let it rest to draw out the moisture.
Transfer the grated cucumber to a clean kitchen towel. Wrap tightly and squeeze firmly over the sink to remove as much excess water as possible.
In a mixing bowl, combine the strained cucumber, plain Greek yogurt, dried dill, and the remaining salt. Stir until thoroughly incorporated and set aside.
In a food processor, combine the rinsed cannellini beans, olive oil, lemon juice, garlic powder, and salt. Puree until completely smooth, scraping down the sides as needed.
Chop the strawberries, mango, and kiwi into very small, uniform cubes that are easily manageable for children.
Place the diced fruit in a clean bowl. Drizzle with honey and lime juice, then toss gently until all the fruit is lightly coated.
Transfer the three dips into separate colorful serving bowls. Arrange alongside assorted dippers like pita wedges, vegetable sticks, and graham crackers.
Chef's Notes
- Using a food processor for the bean dip ensures a silky smooth texture, which is often more appealing to young kids who might be put off by chunks or skins.
- Introduce a fun interactive element by letting kids use cookie cutters to stamp out shapes from whole wheat pita bread to use as dippers.
- Keep the fruit pieces in the salsa very small, about the size of a corn kernel, so it is easy to scoop with chips or eat with a spoon.
- Honey should never be served to children under 1 year of age due to the risk of infant botulism; substitute maple syrup if serving infants.
Storage
Refrigerator: 2 days — Fruit salsa is best eaten fresh on the day it is made as the fruit will soften and release juices.
