Bean and Yogurt Dip

 Ingredients:

• 1-2 garlic cloves, minced (or 1/8 teaspoon garlic powder for every clove you choose to use.)
• 1/4 cup low-fat, plain yogurt*
• ½ tablespoon white vinegar
• 1 teaspoon cooking oil (vegetable, olive or canola oil)
• 1/4 teaspoon salt
• 1/4 teaspoon pepper
• ¼ teaspoon hot sauce
• 1 15-ounce can of white, red, garbanzo or black beans; drained and rinsed (or 1.75 cups cooked beans)
• pita chips, crackers, carrots or other vegetables for dipping

 Directions:

1. Place the beans in a microwave-safe bowl, and heat them for about 30 seconds.
2. Mash the beans with a fork until it is all the same consistency.
3. Add the rest of the ingredients and stir.
4. If the dip is too thick, slowly add water, a tablespoon at a time, until it is the consistency you want.
5. Serve at room temperature with pita chips, crackers, carrots or other vegetables.

 Allergy Warning:

This recipe contains milk.
*If you are allergic to milk-based yogurt; try soy, almond, or coconut-based yogurt; or try 1/4 cup peanut, almond, or cashew butter or allergy-friendly soy, pumpkin, and sunflower seed butter.

 Cut Down on Choking:

For kids 2-4 years old, serve food in the following way:

• Spread a very thin layer of dip in dish over chips or any other dish that you are serving.
• Thin bean dip with water; chicken, beef or vegetable broth; or try adding extra yogurt.