My Empowered Heart

Warm Cannellini Dip

Warm Cannellini Dip

🥣This dip is a whole meal, honestly. It’s whipped, creamy, and bursting with epic Italian flavor. As a plus, this dip is packed with plenty of fiber, a good fat, and a nourishing herb.

🌿I soaked and pressure-cooked (goodbye, lectins) buttery cannellini beans, and tossed them in the food processor. I added fresh garlic and parsley, lime, lime zest,  extra virgin olive oil, sea salt, and crushed pink peppercorns. It turned out deeelightful!

🔺Serve it warm with your fave chips, and dip away.

🌱What other dip would you like me to make?


2 c pressure-cooked cannellini beans (drain fluid, but make sure you include the onion and garlic they were cooked with)

Generous drizzle of extra virgin olive oil for sauteing onion and garlic in

4 garlic cloves, smashed (to cook beans)

½ yellow onion, finely chopped (to cook beans)

5 c water


1-2 tbsp chopped fresh parsley leaves (or basil), finely chopped. Just use leaves, not stems

2 tbsp extra virgin olive oil + another drizzle to top the dip before serving

½ lime (juice) – (½ tsp is low histamine per, and half lime=1 tsp lime juice, so don’t eat the whole thing! I had half of the dip, so ½ tsp lime juice).

Lime zest (from half lime)

½ tsp sea salt

Crushed pink peppercorns, to taste 


Soak the beans (overnight is ideal). 

Set Instant Pot to saute function. Once hot, add a drizzle of olive oil. Add yellow onion, and saute (stirring often) until golden brown.

Add garlic, and continue stirring. Saute until the onion is caramel brown.

Add water, then beans.

Pressure cook for 50 minutes. 

Release pressure.

Remove 2 c of beans, onions, and garlic from the Instant Pot. Drain fluid, and let the beans cool a a bit (about 8-10 minutes). They should still be warm.

Add the following to the food processor: beans, 2 tbsp olive oil, lime, lime zest, salt, chopped parsley, and crushed pink peppercorns. Blend until smooth and creamy.

Top with a drizzle of olive oil, chopped parsley leaves, and crushed pink peppercorns. Serve immediately:)




I started using ION*Gut Health last year, when I started treatment for Chronic Lyme Disease. My last GI MAP test had revealed a leaky gut. I had an endless list of food sensitivities and intolerances, and could only tolerate about 5 foods. I didn’t know what to expect when I started using this product, but I was desperate. As the weeks went on, I was slowly able to reintroduce foods, and noticed my digestive health was steadily improving. Six months later, a second GI MAP test showed my leaky gut had resolved. I truly believe this product played a big role in my healing and recovery. I still take this product daily, and will continue using it to safeguard my gut!

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