Good sources of protein, fats and fibre in toddler snacks, lunchboxes and for adults as well, really help to keep blood sugar levels balanced and support a stable mood, sustained energy and that all important ability to concentrate and learn. This sweet potato and bean dip also adds in plenty of extra micronutrients (vitamins, minerals and more) that really support the body in all it’s important tasks and help you to feel in tip-top health!
This recipe was inspired by the blog Rupert and Mummy, and is a lovely nutritious alternative to hummus. “Mummy” (Jenny) uses tahini in hers for extra creaminess, but since the whole point of this recipe is to avoid nuts and seeds (a requirement in many schools now) and provide a nutritious, protein and fibre-rich alternative to hummus, I’ve played around with some different ingredients to make the base (beans and sweet potato) really pop with flavour without it. Why not give it a go and have a play with different flavour tweaks yourself? I’d love to know how you get on!
• 1 sweet potato
• 1 400g tin butter beans (or other beans – cannelini or haricot also work well, I just like to use white beans for the overall colour)
• juice of 1/2 lemon
• 2 sundried tomatoes
• 1/2 tsp sweet smoked paprika
• 70mls extra virgin olive oil
• Pinch of salt (optional)
1. Roast the sweet potato in the oven whole at 180C (fan) for about 40 minutes, until it is cooked all the way through, then leave it to cool. I tend to do this alongside baking something else, and pop it in the fridge to use later. 2. Once you’re ready to make your dip, remove the skin from the sweet potato and pop in food processor with the beans (drained and rinsed) and rest of the ingredients
3. Blitz until it’s the desired consistency, adding a splash of water if it’s a bit thick for your processor (my boys prefer it very smooth), then chill in the fridge
You can then serve with crudites or oatcakes for a snack, and it also makes a good filling for wraps – I love to add some salad leaves and halloumi for example.