Healthy & Simple 7 Layer Dip

Monday, February 25, 2013


How was your weekend?

We got to spend the majority of it together, so it was a great one in my book. Spring showed its lovely, mostly warm face on Sunday. Hallelu! We were able to spend a few hours side by side at the beach in our bathing suits with only periodic shivering {from me} and made this delicious 7 layer dip after... which I'm snacking on as I type.


It's so yummy it's addicting, but it's also thankfully packed with nutrients. I used black beans to boost our folate, fiber & iron intake, greek yogurt for protein & calcium in lieu of sour cream, a layer of avocados for beta-carotene and good fat, and fresh tomatoes full of anti-oxidants.



As long as you don't go crazy on chips like we did, this can be a healthy snack, appetizer or small meal.


Healthy & Simple 7 Layer Dip
{serves about 10 or Cam}

2 ripe avocados
1 lemon
2 large tomatoes or 2 C cherry tomatoes, diced
1 C cheddar or mexican cheese mix, shredded
8 oz plain greek yogurt {I recommend using whole yogurt instead of non-fat}
1 pack taco seasoning {or a mix of paprika, cumin, chili pepper, oregano, salt & garlic}
1 can all-natural black beans {refried or not - your choice!}
1 bunch green onions, diced
handful fresh cilantro

In a small bowl, mix together 8 oz of greek yogurt and one pack of natural taco seasonings. {If you can't get that where you are, you can use 1/2 teaspoon each of chili pepper, cumin, paprika, oregano, salt and garlic.  Taste and add more as it needs.} In another small bowl, mash two ripe avocados. Squeeze in the juice from a lemon and a dash of salt. Taste and add more as it needs.

On a shallow dish or plate, spread the black beans. If you don't use refried, I'd recommend first adding 1/4 chopped onion and a dash of EVOO and salt to the beans. Next, spread the guacamole atop the beans. Then the yogurt mixture. Next the diced tomatoes, the green onions, cheese and garnish the top with cilantro. Serve with tortilla chips or sliced veggies.

22 comments:

  1. I love 7 Layer Dips but I've never thought about making it and eating it at home. I always just make it and eat it at parties! That's going to change now. Love the substitutions you made. Now I need to find an avocado STAT!

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  2. Glad you got to experience spring already! It's still snowing in Central Europe and I would love to feel the warmth of the sun again. This dip looks incredibly delicious - wish I could dig in right now! A great way to make a snack super healthy.

    xx
    Melanie

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  3. Looks amazing, I'm gonna have to try this!

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  4. I don't know how I never thought to use greek yogurt instead of sour cream for seven layer dip - genius! I'm glad you guys are getting some warmer weather... if only New England would do the same :)

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  5. 7 layer dip is my all time favorite ever

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  6. This looks delicious and almost too good to be true! I can hardly believe that there's a healthy version to a 7 layer dip. I need to get on this asap :)

    xxx
    Jenna

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  7. Love this take on 7-layer dip! Such a great snack to take to a get-together, huh?

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  8. This looks pretty much amazing and it's only 8am! I love me a good 7 layer dip. I will have to try this!

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  9. You just solved my dinner problem! This looks like the perfect fix to my Mexican craving. Yum! -Heidi http://fabricandfrosting.blogspot.no/

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  10. I am a total snack eater instead of a meal eater. And what I mean by that is I like to take bites of just about everything we've got going on in the fridge or cupboard. So recipes like this I LOVE! Thank you so much for sharing.
    PS: Totally jealous of you basking in the sunshine this weekend!

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  11. Looks DELISH!!!!!!!!!! :)

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  12. Oh my goodness, this is something that I need to make immediately. Only my hubz won't eat it because of the greek yogurt, so I'd have to polish it off all by my lonesome. Uh oh, could be dangerous. ;)

    Mendi @ Her Late Night Cravings

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  13. This looks delicious! I love your "serves 10 or Cam." My boy has a healthy appetite too ;)

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  14. I always make a delicious dip for the parties we get invited to here in Oki that we used to make back home in Puerto Rico, but it never looks as good as this!! haha! Love the presentation and will definitely have to try this one out as well!! :)

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  15. i am having so serious spring envy over here. it dropped 15 degrees this week and the clouds are covering every piece of sun!

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  16. Sweet black beans and chesses! This looks amazing. CAN NOT wait to try!

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  17. Oh my gosh a healthy 7 layer bean dip!?? I'm sold! I love 7 layer and I love that you used greek yogurt instead of sour cream. I've been doing that myself, plus replacing mayo in tuna and its such a great substitute!

    Coming back when I get home from work to pin this!
    Emily at Amazing Grapes

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  18. I love your healthy version of 7 layer dip, mmm, looks delish!teh

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  19. Made this for my colleagues at work today and it was a hit!!!!

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  20. I made this for my church life group last night - everyone loved it!! Miss you!

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  21. I have made this multiple times! love it!

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