Healthy 7- Layer Mexican Dip

DSC_0193Those are my kids’ hands in the pictures as they couldn’t wait to dig in! I have loved this dip for many years and so have they.  It is such a crowd pleaser, everyone devours it. I recently discovered how to sneak some healthiness in the dip, disguised as sour cream 😉  If you are a fan of my blog you know I am a big advocate of food source probiotics and the health benefits that accompany them. Instead of using traditional sour cream, I make my own sour cream from milk kefir.  If you are planning on doing this, you will need to start your sour cream 1-2 days in advance (jump to recipe for more information).


If you are unable to make or source kefir you can substitute with regular sour cream, strained greek yogurt, or vegan sour cream.  The rest of the recipe consists of fibre rich beans, heart healthy avocados, and fresh vegetables.  Served with organic tortilla chips this dip is so luscious you won’t believe it is healthy.  Place it at the centre of the table and watch how fast it disappears.  I love it and know you will too.  Although there are a few steps involved, they take hardly any time.  You can cheat and used canned beans and guacamole, but it is so simple to make the homemade versions and the flavour is much fresher.


Oil free Refried Beans:

– 2 19 oz cans organic black or kidney beans OR 4 cups cooked beans

– 1 onion, chopped

– 2 cups of water

– 1 T cumin

– 1 T coriander

– 2 t chili powder (chipotle would be incredible)

Heat a skillet over medium heat.  Add 1/4 cup water.  Add the chopped onion and saute until soft.  Once onion is soft add the rest of the ingredients and turn the heat to high.  Bring to a boil.  Boil for a minute or so and then reduce the heat down to medium.  Use a potato masher or heavy, flat object (I use my marble rolling pin) to mash the beans.  The beans don’t need to be smooth.  Allow to cook until thickened and the flavours have combined (about 10 minutes).  Season to taste with salt and pepper.  Layer evenly into a 9×13 baking pan (or similar sized pan, use what you have) and set aside to cool.  Once beans are cool add to top:


Sour Cream Kefir:

– 2 cups kefir made with half and half

Strain kefir in a nut milk bag or over a colander lined with cheesecloth for a few hours to thicken.  Place a bowl underneath the nut milk bag or colander to catch the whey.  Reserve the whey for other uses.  



– 3 ripe avocados

– juice of 1 lemon or lime

a pinch of salt

Mash.  Layer on top of beans and sour cream.  Then add:

LAYERS 4, 5, 6, 7: 

– 4 ripe tomatos, chopped

– 4 green onions, green and white parts chopped

– 1 cup shredded cheese (optional)

– 1 cup cilantro, chopped (optional)

– 2 cups lettuce, chopped (optional)

pickled jalepenos, (optional)

– olives (optional)

Enjoy ❤ ❤



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4 Responses to Healthy 7- Layer Mexican Dip

  1. Ema Jones says:

    This is a super dip!
    Enjoy Pasta and basil clam sauce

  2. Love it! And I’m laughing because the only way I can get fermented foods into my kids is brine into Mexican salsa — lately I’ve been pureeing sauerkraut into it and that works too. Same kids who totally scrunch noses to all oit. Viva Mexican food!

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