A healthy hummus made with beets and white beans from Registered Dietitian and nutritionist Dawn Jackson Blatner

By Dawn Jackson Blatner, R.D.N.

Need to up your party platter game? Take a note from the notoriously healthy Mediterranean diet and arrange a traditional tapas board, called a mezze.

The star of this mediterranean tapas board is the roasted beet and white bean dip, an uber-healthy twist on traditional hummus. The recipe is especially great for active people because it's made from beets and beans.

Beets are good for more than their gorgeous red color too. The root vegetable acts as serious energy for your body. Your system converts the nitrates in beets into nitric oxide, which helps increase the amount of oxygen and blood delivered to muscles. Studies have shown that this, in turn, can help increase power, strength, and stamina during workouts and speed recovery after workouts. (Find out more about Why Endurance Athletes All Swear By Beet Juice.)

Beans, meanwhile, are packed with fiber which helps you digest food better and feel fuller longer. Plus, with a punch of plant-based protein, your muscles will be just as happy as your taste buds.


Roasted Beet and White Bean Dip

½ lb roasted red beets (roughly 2)

15 oz white beans, drained and rinsed

2 tbsp tahini

1 tbsp fresh lemon juice

1 tsp cumin

1 tsp garlic powder

1/2 tsp salt

1/4 tsp cayenne pepper

Put all ingredients in food processor and puree until smooth. Place in bowl and top with chopped pistachios.

Mezze Board

Arrange dip on a cutting board alongside your favorite Mediterranean dishes, like marinated artichokes, mixed olives, feta, cucumbers, and whole grain pita. Enjoy!



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