I like dips! I find them to be so satisfying.  They work as a great snack or as a side dish for any meal and an easy way to add some variety into your own or your child’s diet.  That’s what I like about this recipe, it’s unique, full of healthy fats, fiber, contain vegetarian sources of protein and kid approved.  So here are some of the nutritional benefits of eating the dip:

  • Navy beans: great source of fiber, folate, tryptophan, manganese and protein.  Tryptophan is a precursor for serotonin and melatonin which is important for regulating sleep, mood and appetite.
  • Pumpkin seeds: the most nutritious seed and the greatest source of magnesium.  Also a good source of manganese, tryptophan and phosphorus.  Magnesium is a smooth muscle relaxant and is important for vascular health and blood pressure, muscle recovery and bowel health.  Many are deficient in magnesium, so why not eat with purpose and get your daily dose with these delicious seeds.
  • Garlic: is a great antimicrobial food with immune supportive properties so adding raw garlic into a dip when you are under the weather is a great natural way to combat that cold.  In fact, it’s one of my favourite ways to fight a cold.
  • Onions: have a high polyphenol content, meaning it’s a good source of antioxidants.  It benefits the cardiovascular system and has anti-inflammatory properties.


  • 2 cups navy beans, cooked (19oz can)
  • 1/2 cup pumpkin seed butter
  • 1/2 cup freshly squeezed lime juice
  • 1/3 cup water
  • 1/4 cup sweet onion
  • 2 cloves of garlic, crushed
  • 1/3 cup water
  • 1 tbsp olive oil
  • 1 tbsp pesto sauce
  • 10 drops hot sauce
  • 1 tsp salt
  • 6 oz jar artichoke hearts, liquid drained


In a food processor or blender, combine all ingredients and blend until smooth.  Stores well in fridge for 1 week.

Makes 3 cups

Serve with veggie sticks, crackers (rice or quinoa), corn thins


In great health & happiness,

Dr. Michelle



Dr. Michelle Peris is a Naturopathic Doctor whose goal is to inspire health through educating, motivating and empowering people.  She has a family based practice out of a clinic in Oakville, Ontario.

Contact Dr. Michelle today to book your 15 minute complimentary consult.

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