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Sweet and Healthy Fruit Dip

Sweet and Healthy Fruit Dip

When my son was little, it was easy to feed him healthy foods because he didn’t know anything else existed!  Now that he’s discovered junk food, we have to work harder to encourage healthy food choices.  Depriving him of all the fun stuff would probably just make him want junk even more.  So instead, we’re constantly reworking common food items into healthy (but still delicious!) alternatives.  This fruit dip is a perfect example.  It’s sweet and creamy with caramel-y flavor and peanut butter undertones.  It tastes like a guilty pleasure but is full of healthful ingredients.  It has protein, fiber, some vitamins and minerals and contains no processed sugar.  It’s sweetness comes from dates which we found next to the raisins at our normal grocery store.  It’s awesome on apple slices and as I write this Luke is enjoying it with animal crackers.  It also makes a sweet spread on toast or bagels and tastes really good mixed with a bowl of yogurt.  Yum!

Sweet and Healthy Fruit Dip


  • 1 cup pitted dates
  • 1 (15 oz) can white beans, drained (ex. chickpeas, cannelini, great northern)
  • 1/4 cup peanut butter (or other nut butter of choice)
  • Juice of half a lemon
  • 1/2 teaspoon salt
  • 1 teaspoon vanilla extract
  • Water


  • Soak dates in water until they’re very soft, about 3+ hours or overnight if you want to do this in the morning
  • Drain the dates and set the soaking water aside (you’ll need some of it later)
  • Put all the ingredients except the soaking water into a food processor or blender and blend until very smooth.  Slowly add some of the reserved soaking water until you reach the desired consistency (it’ll also help the blades turn).  I usually add about 1/4 cup but this is totally personal preference.
  • Store in a covered container in the fridge for up to a week.

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