This creamy and protein-rich dips pairs wonderfully with the oats and seeds in these tasty crackers. This combo makes a terrific healthy snack!

Black Bean and Cilantro Dip

4 servings / Prep 10 min


  • 1 clove garlic
  • 1/4 tsp (1 mL) ground cumin
  • 1/4 tsp (1 mL) chili powder
  • One 15-ounce (425g) can of black beans, rinsed and drained
  • 1/4 cup (60 mL) tightly packed cilantro leaves, plus more for garnish
  • 2 tbsp (30 mL) lime juice
  • 1/2 tsp (2 mL) salt


  1. Combine the garlic, cumin, chili powder, beans, cilantro, lime juice and salt in a small food processor. Add 1/4 cup warm water and puree until smooth. Taste for seasoning.
  2. Place mixture in a small serving bowl, and garnish with a few cilantro leaves.

Carrot Rewards Healthy Recipes Black Bean Cilantro Dip

Oats and seeds crackers

10 servings / Prep 20 min / Cook 1 hour


  • 3/4 cup (180 ml) unsalted sunflower seeds
  • 3/4 cup (180 ml) flax seeds
  • 1/3 cup (80 ml) sesame seeds
  • 1 cup (240 ml) spelt flour
  • 3 tbsp (45 ml) poppy seeds
  • 1 cup (240 ml) quick-cooking oats
  • 1 tbsp (15 ml) dried minced onion
  • 1 tbsp (15 ml) dried minced garlic
  • 1 tsp (5 ml) salt
  • 3 tbsp (45 ml) olive oil
  • 1 cup (240 ml) water


  1. Position oven racks in top and bottom thirds of oven. Preheat to 325ºF (160ºC). Take out 2 large baking sheets.
  2. Toast sunflower seeds, flax seeds, sesame seeds and poppy seeds in a large frying pan over medium-high, stirring often, until sesame seeds are light golden, 7 to 8 min. Cool slightly in a large bowl.
  3. Stir in flour, oats, onion, garlic and salt to toasted seeds. Gradually pour in water and olive oil while stirring. Place half of dough mixture between 2 large pieces of parchment paper. Roll out thinly to size of baking sheets. Remove top parchment and lift dough on parchment onto a baking sheet. Repeat with remaining dough.
  4. Bake in top and bottom thirds of oven, rotating and switching sheets halfway through, until browned and crisp, 50 to 55 min.

Carrot Rewards Healthy Recipes Oats Crackers
Find more healthy recipes on Chatelaine and Food and Wine.

Cara Rosenbloom

Author Cara Rosenbloom

Registered Dietitian Cara Rosenbloom is the president of Words to Eat By, a Toronto-based nutrition communications company specializing in writing, recipe development and nutrition education. Read her blog and connect with her on Facebook and Twitter.

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