Five Layered Veggie Dip: A Skin Saving Snack
A SKIN SAVING FOOD
Layered veggie dips of all types are a great way to add more nutrients to your snack. Some versions use avocados (power fats) or other types of mashed beans.
In this version
The tomatoes provide lycopene, which acts to limit the collagen-damaging effects of UV radiation
The sweet potato provides carotenoids, antioxidants which support radiant skin
The black beans provide a healthy dose of fiber, protein, antioxidants and other nutrients
You can serve this dip with tortilla strips or even more vegetables. If you're serving this dip with carrots, you're getting more carotenoids, while red pepper strips serve up an extra dose of vitamin C, a great nutrient for healthy skin. Celery sticks are another option, and add a nice boost of fiber.
When I prepare this dip, I add spices to the layers. I add a touch of cumin to the black beans, with a touch of cinnamon and salt to the sweet potatoes.
Yield: 4 servings | Prep time: 2 min | Cooking time: 8 min
1 sweet potato, medium
1 can black beans (15 oz), drained and rinsed
1 cup cherry tomatoes, sliced in half
2 tbsp shredded cheese (optional)
1. Cook sweet potato: wash, poke 6 times with fork, then microwave for 6 minutes. Once cooled, remove flesh from skin and coarsely mash. Spoon into 4 tall glasses.
2. Mash black beans in a bowl, and then add to glasses.
3. Add layer of chopped cherry tomatoes.
4. Add layer of shredded romaine lettuce.
5. Top with shredded cheese.
6. Serve with carrot sticks, red pepper strips, or toasted tortilla strips.
Dr. Rajani Katta is the author of Glow: The Dermatologist's Guide to a Whole Foods Younger Skin Diet. To receive future updates on preventive dermatology and the role of diet, sign up here.