Vitamin D intake is an important element when it comes to maintaining bone density and strength. Both Vitamin D and calcium are not only essential components of a healthy diet, but because of their bone-strengthening capacities, they work to fight off osteoporosis as well.

This white bean dip is loaded with calcium and works as a snack or as a sandwich spread.  It does not need to be refrigerated, so it would be a great appetizer to serve at an outdoor party (plus, our skin produces Vitamin D based on exposure to sunlight!). Try it paired with kale chips, which like all dark leafy greens, contain calcium too!

Lemony White Bean Dip


  • 1 can small white beans, such as Cannelli beans
  • 1 garlic clove
  • Zest and juice of 1 lemon
  • 1 tablespoon tahini paste
  • 1 tablespoon dried dill
  • Salt and pepper to taste


Combine all ingredients in a blender or food processor, and pulse until smooth.

What are your favorite summertime dips? 

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