There is more to do with cauliflower than just “rice” or “buffalo wings”. Time to suit up and power up your next bean dip!

Chickpeas are the most common beans used in dips but we wanted to mix up the flavour and texture of the traditional hummus with using a white bean and cauliflower. Kids love to dip things so adding veggies into the dip is a great way to increase their intake without much effort.

With white beans (and all legumes), can be difficult to digest and can contribute to gas and bloating. Try soaking them with apple cider vinegar (ACV) or sprouting them before cooking them. This will help remove some of the oligosaccharides- the enzyme inhibitors. If you are using pre-cooked beans, you can still soak them with ACV or just add a teaspoon of ACV to dip when you are blending everything together. That with the fresh lemon will really help with digestion.

Cruciferous vegetables such as cauliflower, contain glucosinates which are sulfur-containing compounds that can help with digestion making this protein powered dip easy on their little tummies.

Cauliflower contains a good amount of vitamin C and K to help support your immune system and building bones, which is important for little ones’ as they are constantly growing, exploring and touching everything- and everyone.  

So suit up with your apron and have a cooking party in the kitchen with this recipe. Make every meal an adventure!

Bean Power Dip

2 cups (398ml ) White beans- cooked

1 cup Cauliflower- frozen or cooked

½ tsp Garlic powder

½ tsp Onion powder

1 tsp Basil powder

3-4 Tbsp EVOO

1 tsp Apple Cider Vinegar- optional


In a food processor, take prepared ingredients and blend until smooth. You may need to add a little extra olive oil to reach desired smoothness.

Serve with cut veggies & flax crackers.