Toddler Spinach & Cannellini Dip

This recipe for Spinach & Cannellini Dip was created for toddlers to increase their iron, calcium, and vitamin C levels. However, it’s loved by children and adults alike.

"Dip" Lead Levels

Because lead is being found everywhere in our environment again- from dirt, dust, paint, toys, glazed pottery and crystal, jewelry, make-up, and tamarind candies, unfortunately lead poisoning in children is on the rise.

Toddlers put a lot of things in their mouths and adults can’t always monitor them, wash their hands quick enough, nor know what items could be contaminated with lead.

As a result, my WIC agency created a snack that could help bring blood-lead levels down. There really isn’t treatment for lead poisoning, but consuming more iron, calcium, and vitamin C helps lower lead in the body.

Picky Eater Solution

While this Spinach & Cannelli Dip is a nutritious way to reduce lead levels, we also found that picky eaters love the dip, too! Children dip red peppers (for vitamin C) in the dip, and can enjoy a garlic-lemon flavor. Whether they eat the red pepper or not, the dip offers:

• Protein

• Iron

• Calcium

• Magnesium

• Phosphorus

• Potassium

• Folate

• Beta-carotene

• Lutein

• and a little vitamin C even without the red pepper!

Texture-Sensitive Recipe

Another group of children who tend to be willing to eat this Spinach & Cannellini Dip are those with texture or swallowing issues. Families seeing speech or occupational therapists who recommend thicker and/or smooth textures should ask if this recipe is right for their children. A number of children who are working towards acceptance of various textures enjoy dips like this one, as well as guacamole, hummus, and salsa.

Vegetable-based dips are a great option for children to satisfy their nutritional needs if they are struggling to chew crunchy foods. They can use soft breads or crackers to dip, or simply eat the dips with a spoon.

Great for Adults, Too!

Finally, my husband and I have been making this recipe for ourselves and eating it with tortilla chips, crackers, sliced veggies, and even spreading it on sandwiches in place of mayo.

Easy on the Gut

I can only tolerate certain beans in small quantities. This dip is very tolerable in moderate quantities for me. Starting with gentler beans can train your gut to handle other legumes if you want to increase your plant-based foods this year.

White cannellini beans are in the top 3 most digestible beans. Rinsing and mashing beans breaks them down and makes them easier to digest. In this recipe, we are blending the beans with spinach and garlic, ensuring a gentle experience for toddlers’ guts.

Allergen Information for Spinach & Cannellini Dip

Spinach & Cannellini Dip is free of the top 9 allergens.

It's also vegan, gluten-free, and if paired with whole grain bread, pita, or crackers, will offer a complete protein source.

Storage

The recipe takes about 10 minutes to make and will stay good in an airtight container in the fridge for about 5 days. The flavor increases after being in the refrigerator for a few hours. Here is the recipe:

Toddler Spinach & Cannellini Dip

Prep Time: 10 mins.

Yield: 12 servings

Ingredients

• 1 14.5 oz can of white cannellini beans, drained and rinsed

• 4 oz frozen spinach (fresh works too, but best to sauté it in a little oil first)

• 1 clove peeled garlic

• 2 Tbsp lemon juice

• 2 Tbsp olive oil

• 1 Tbsp vinegar

• dash of salt & pepper

• 1 bell pepper, washed

Directions:

1. Blend all ingredients except the bell peppers in a high-powered blender.

2. Scoop into a bowl with a spatula.

3. Cut the washed bell pepper into long slices, removing the seeds and white fibers as you go.

4. Dip the red pepper slices into the dip and enjoy! Or use the dip as a protein-rich condiment by spreading it on a red pepper and mozzarella sandwich for your meal.