This time of year we love to get together and spend more time outside at parties and BBQ’s with friends and family. If we’re heading out, of course it’s customary to bring a dish and so I always do (and often bring several). 


This way I know that I’ll have something healthy to eat and can also share with my loved ones how delicious healthy eating can be. This fun recipe for Slow Cooker Southwest Bean Dip is going to be put to big use this year for sure! 

As crazy as it has been around here with a new baby, I’m always looking for ways to keep my food simple and even when I’m busy I don’t want to go down the road of buying processed foods full of health-wrecking additives. When I recently checked out the ingredients on bean dips at the store, my mind was reeling. Way back in the day, I used to love Fritos Bean Dip and actually thought it was good for me because it’s low fat and had fiber. Boy was I wrong!

Besides that GMO warning on there now, Fritos Bean Dip is loaded up with “natural flavors.”

This ingredient sounds clean and innocent, but isn’t what it seems! This is how food manufacturers can get away with putting all kinds of hidden ingredients in your food and just mask it under the name “natural flavors”. Companies use them because it’s cheaper than using real food ingredients and they help make heavily processed food taste good (and addicting). Natural flavors are highly complex chemical concoctions that can contain up to 100 ingredients, including substances like propylene glycol and BHA – and none of these need to be identified on the label. Since I like to know exactly what I’m eating, natural flavors are a no-go for me!

Tostitos Bean Dip is even way worse with artificial colors (yellow #5 and #6) derived from petroleum, controversial preservatives, and MSG. This is no way to party!!

If you’re going to eat dip, you need some chips right?

Beware that almost all tortilla chips and pita chips are made from GMOs and inflammatory oils like corn and cottonseed oils

Food Babe’s Southwest Black Bean Dip

Prep time Cook time 2 hours | Total time 2 hours 10 mins
Serves: 4


  • 1½ cups cooked black beans
  • ½ yellow onion, diced
  • 3 cloves garlic, minced
  • 1 teaspoon cumin
  • ¼ teaspoon cayenne pepper
  • ½ cup goat cheese, crumbled
  • ¼ cup scallions, chopped, divided
  • 1 tomato, peeled, seeded and diced
  • 2 tablespoons fresh cilantro, chopped
  • sea salt and pepper, to taste


  • 1 tablespoon lime juice
  • 2 tablespoons pumpkin seeds (pepitos)


  1. Place all of the ingredients except 1 tablespoon of the chopped scallions, lime juice, and pumpkin seeds in the slow cooker.
  2. Cook on high for 2 hours or until the goat cheese is melted.
  3. When done, turn off the slow cooker and mash the beans. Transfer to a bowl and mix in the lime juice. Garnish with 1 tablespoon of scallions and the pumpkin seeds. Enjoy!


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