Author: Selena DeVries - Healthbean Nutrition • Date: September 30, 2016 • Appears in:
Lemon and Tahini Squash Dip
This is a great dairy free dip that is packed full of bone building nutrients. Tahini and white beans are choke full of calcium, magnesium – two nutrients that are essential for bone health.
For individuals with celiac disease, dairy (most often, it’s the lactose in diary) is not well tolerated when first diagnosed. This is because celiac disease damages the villi, small finger like projections that absorb nutrients, in the small intestine. Villi also happen to produce lactAse, the enzyme needed to digest lactose. So, when the villi are damaged, a secondary lactose sensitivity can develop. Not to fear though, by following a strict gluten free diet, the villi grow back and tolerance to lactose can improve.
Many lactose free dairy products are on the market which is nice for convenience. However, there are many foods that can provide bone health nutrients that is not from dairy as well. Some examples include:
- Tahini (sesame seeds ground into a paste)
- Leafy greens such as kale, spinach and collards
- Canned fish with bones (such as canned salmon)
- Blue crab
- Calcium set tofu
- Chia seeds
- Fortified plant based milks
- Fortified orange juice
If you are following a gluten free and dairy free diet (which is different from a lactose free diet), make sure to choose a variety of those foods above, daily.
This recipe combines some of those ingredients with super creamy squash and a pop of citrusy, lemon. It makes the perfect accompaniment for chopped vegetables or gluten free crackers.
lemon and tahini squash dip
Serves 8. One serving = 1/4 cup
*see tip below
- 2 whole garlic cloves and 1/4 cup olive oil OR 2 tablespoon garlic infused oil + 2 tablespoon regular extra virgin olive oil
- *1.5 cups cooked hubbard or butternut squash puree (canned, homemade, or frozen, cooked and mashed)
- 1/2 cup cannelini beans (drained and rinsed, if canned)
- 2 teaspoons lemon zest (about 2 lemons. Zest is the outside skin of the fruit, grated)
- 3 lemons, juiced
- 1/4 cup tahini
- 1 teaspoon salt
- 1 tablespoon honey
- Optional: sprinkle of fresh parsley and paprika
*To roast a whole squash, place the whole thing in the oven on a pan (no peeling, no nothing required). Roast at 375F for 45-75 minutes, until easily pricked with a fork. The bigger the squash, the more time it will take. Remove, let cool. Then slice open, de-seed, and scoop the flesh out. Use the puree for dips, overnight oats, and soups.
Place all the ingredients into the food processor. Blend until nice and creamy.
Original article appeared on: healthbean.ca