Creamy Vegan Avocado Dip

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When you think of creamy anything, you may automatically think of high calories, loads of fat, and other not-so-good-for-you stuff. But that's not the case with this delectable dip. Not only is this creamy avocado dip totally vegan and gluten-free, but it's also packed with tons of nutrients and flavor.

The creamy consistency comes straight from the avocado itself, no additional cream, milk, butter or other dairy required. You get a nutritional boost from the coconut aminos, a fine substitute for soy sauce, and a fantastic flavor from the curry powder, sea salt and lemon. Slather this stuff on your favorite Beanfields bean chip, and you have a snack that's healthy, fulfilling and bursting with flavor.

But wait! We didn't give you the full rundown on why this dip takes the proverbial cake. The main ingredient of avocado brings on a bevy of benefits you won't want to miss.

Avocados are Packed with Nutrients

When it comes to listing all the nutrients found in avocados, the list goes on and on. The sensational fruit contains an array of 20 minerals and vitamins, with the most prominent including:

  • Folate
  • Potassium
  • Vitamins B5, B6, C, E and K


In smaller amounts, you'll also find:

  • Copper
  • Iron
  • Magnesium, Manganese
  • Phosphorous
  • Zinc
  • Vitamins A, B1, B2 and B3


And it's not done yet. Healthy fats, protein and fiber are also on the list. All this with 160 calories per 3.5-ounce serving. Nice.


Avocados Provide Heart-Healthy Fats

More than three-quarters of the calories in avocado come from fat, but it's not just any fat. The bulk of the fat in avocado is the "good fat," like the kind found in olive oil. The official name of this good fat is oleic acid, and it's a monounsaturated fatty acid - not the evil trans fat. Oleic acid has not only been credited with reducing inflammation, but it has also been shown to have a positive impact on genes associated with cancer.

Avocados Have Loads of Fiber

Fiber has a fantastic reputation, and with very good reason. Fiber can help with weight loss and keeping blood sugar levels stable. It's also been linked to a decreased risk of numerous diseases. About one-quarter of the fiber found in avocados is soluble, which is the type of fiber required to feed the good bacteria in your gut.

Avocados Serve up Antioxidants

You're certainly familiar with antioxidants, those oh-so-powerful substances known for decreasing or even preventing cell damage from free radicals. Avocados give you an antioxidant boost in two distinct ways. One is by helping your body absorb antioxidants provided by other foods. The other is providing you with its own lineup of antioxidants.

The antioxidants lutein and zeaxanthin are both found in avocados, and both are crucial for eye health. These two carotenoids can significantly decrease the risk of macular degeneration and cataracts.

Creamy Avocado Dip

This creamy avocado dip is vegan, gluten-free and totally dreamy atop Beanfields bean chips. It packs the powerful nutritional punch of avocados, to boot.

What You Need

  • 1 tbsp water
  • 1 tsp lemon juice
  • 1/4 tsp sea salt
  • 1/4 tsp curry powder
  • 1 tsp coconut aminos or soy sauce


What You Do

  • Place ingredients into food processor, blending until smooth.
  • Schmear, dip, spread as desired on bean chips, veggies or whatever else is handy.

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