Healthy Eight Layer Mexican Dip

For some reason I have been on a Mexican-food kick. I have tried many different Mexican dips, but most include: cream cheese, sour cream, and not enough veggies or healthy fats. I love everything about Mexican food: salsa, avocados, tortilla chips, etc. So I decided to blend all my favorite Mexican foods together in a pretty layer fashion.

Eight Healthy Mexican Layers in One Dip!

Serves: 10-15 (depends)

Ingredients: 

-16 oz Jar salsa (recommend as chunky as possible because mine turned out too watery)

-1 can black beans (about 2 cups), rinsed

-2 avocados, ripe

-2 tsp lime juice

-1 tsp sea salt

-3 ears of Duffield's corn

-2 cups of Duffield's grape and cherry tomatoes mixed or 2 medium tomatoes

-16 oz plain greek yogurt

-1 package of 25% less sodium taco seasoning (1 oz ) or homemade taco seasoning 

-2 cups lettuce, chopped

-1 cup reduced fat cheddar cheese

-2 tbsp cilantro

-Duffield's hot pepper (optional)

DIrections:

1. Add salsa to bottom of trifle, than add rinsed black beans on top.

2. In a separate bowl: dice the avocado while it is in the shell, scoop out the cubed avocado in the bowl, add salt and lime juice. Add mixture to trifle.

3. Husk and slice the kernels off the corn  (raw corn is best if pulled that day by a local farmer!) Add kernels to trifle.

4. Chop tomatoes and add to trifle.

5. Mix taco seasoning with yogurt, add to trifle.

6. Add lettuce on top of yogurt mixture.

7. Sprinkle cheddar cheese on top of lettuce.

8. Sprinkle cilantro on top of cheese.

9. Slice hot peppers, remove the seeds and white inside (the really hot stuff!), and add to trifle.

10. Top with a dollop of salsa for a nice finish touch!

11. Enjoy this healthier Mexican layer dip!

Nutritional facts for 1 serving out of 12 (myfitnesspal)

178 cal

7.5g fat

18g carbs

6g fiber

7g sugar

9.5g protein

25% Vitamin A

26% Vitamin C

*Fun Tips About Black Beans*(whfoods.com)

-1/2 cup (1 serving of legumes)= 110 calories, 370 mg sodium, 12g carbs, 7g fiber, 0g sugar, 7g protein, 15% iron [myfitnesspal]

-Great source for magnesium (maintains normal blood pressure, provides energy, formation of teeth and bones), molybdenum (replication of DNA), fiber (digestion, regulate blood sugar), folate (lowers homocysteine levels in blood; reduce risk of heart attack, stroke, cancer, and bone fractures), manganese (helps wound healing and bone growth)

-Same as any canned beans: rinse before using to remove excess sodium

-Provides antioxidant and anti-inflammatory phytonutrients

-Omega-3 fatty acids in ALA form (alpha-linolenic acid)

-Great choice for athletes because it is a good balance between carbs and protein

-Regulated blood sugar with protein-plus-fiber combo

-Black beans are on the Brazilian food pyramid

-Dried black beans can stay for up to 12 months in a airtight container in a cool, dry, and dark place

-Cooked black beans will be fresh in a refrigerator for about 3 days in a covered container

-Use in salads, salsa, soups, chili, tacos, in beans, or make black bean brownies!