Maple Cinnamon Bean Dip with Fruit & Veggie Dippers
Prep Notes
🌿 Why It's Gut-Healthy:
✅ Beans = fiber + plant-based protein
White beans are rich in prebiotic fiber, which feeds good gut bacteria and helps keep digestion moving. They also provide protein to keep little tummies full longer no sugar crashes here.
✅ Maple syrup = mineral-rich sweetener
Unlike refined sugar, pure maple syrup contains trace minerals and is gentler on blood sugar when paired with fiber and protein.
✅ Cinnamon = blood sugar & digestion support
Cinnamon is anti-inflammatory, helps regulate blood sugar, and adds warmth and flavor that kids love.
✅ Paired with fruit & veggies = fiber + hydration + antioxidants
Apples & grapes: high in pectin, a type of fiber that supports digestion
Strawberries: loaded with vitamin C and gut-friendly polyphenols
Carrots & celery: crunchy, hydrating, and great for fiber-loving gut bugs
Yields
1 cup
Ingredients
1 (15 oz) can white beans — cannellini or chickpeas, rinsed and drained
3 tablespoons pure maple syrup (add up to ¼ cup for extra sweetness)
2 teaspoons ground cinnamon
1–2 tablespoons unsweetened almond milk (or milk of your choice) — for desired consistency
Directions
Add the beans, maple syrup, and cinnamon to a food processor or blender.
Blend until smooth, slowly adding the milk 1 tablespoon at a time until you reach your preferred texture.
Taste and adjust sweetness or cinnamon if needed.
Serve with apple slices, grapes, strawberries, celery, or carrot sticks.
Notes
Why It’s Kid-Friendly:
It tastes like dessert hummus but without refined sugar
It's creamy, dippable, and pairs with sweet and crunchy snacks
Kids love the familiar cinnamon-maple combo
Easy for little hands to grab and dip—fun AND functional!