I’m not sure what it is about guys and dips, especially hot dips, but they love them almost as much as kids love finger food. Hot artichoke dip seems sinful, and it usually is—it’s typically loaded with saturated fat from mayo and cheese. But here the White Bean Puree works overtime, cutting more than half the fat of the traditional dip while simultaneously adding a good dose of fiber and nutrients. And don’t discount the benefits of the common canned artichoke heart: this pantry staple is top-rated for antioxidants among all veggies. I’ve served this dip at a few Super Bowl parties, and it was gobbled up before kick-off!

 

Makes about 4 appetizer servings

 

1 (14-ounce) can artichoke hearts, packed in water, drained, and coarsely chopped

3 tablespoons light mayonnaise

1⁄2 cup White Bean Puree (see Make-Ahead Recipe #9)

1⁄4 cup plus 2 tablespoons grated Parmesan cheese

1⁄2 teaspoon onion powder

1 tablespoon wheat germ

Salt and freshly ground pepper, to taste

 

Preheat the oven to 375 degrees.

In a large bowl, combine the artichoke hearts, mayonnaise, White Bean Puree, 1⁄4 cup Parmesan, and the onion powder. Transfer the mixture into an ovenproof soup crock, baking dish, or large ramekin, and sprinkle the top with the wheat germ and the remaining 2 tablespoons of Parmesan. Bake for 15 to 20 minutes, until the top is bubbly and golden.

Serve hot with Spice Boys Corn Chips, page 298, whole wheat pita triangles, or whole grain crackers.

Hot Artichoke Crab Variation

Follow the instructions for Heartichoke Dip, but add into artichoke mixture 1⁄4 pound fresh lump crabmeat from a refrigerated tin (about 1 cup), drained and picked through for bits of shells. The cooking instructions remain as given.

 

Sneaky Tip:

Artichokes have long been appreciated as a great source of fiber, potassium, calcium, and iron, but recent research shows that they may also bolster liver function by helping to remove toxins from the body. All that, and they’re fun to peel and eat, too!