Perfect summer dips from your garden

The longer days and warmth of June inspire late afternoon-to-evening parties. And if you're lucky, some of your fresh ingredients can come right from your garden.

GOLDEN VALLEY, Minn. - The longer days and warmth of June inspire late afternoon-to-evening parties. And if you're lucky, some of your fresh ingredients can come right from your garden.

Kirsten Shabaz, Fresh Foods Educator at Valley Natural Foods co-op in Burnsville, joined KARE 11 News @ 4 to make the best salsas and dips with those fresh veggie and fruit finds from your own gardens, the farmers markets and the co-op produce isle this June.

Her simple recipes really accentuate the flavors of those coveted garden tomatoes, fresh strawberries and she has something delicious in store for those who like both "spicy" and "sweet."



4 ears corn on the cob, grilled & kernels removed

15 oz black beans drained & rinsed

1 C. diced red onion

½ C. diced red bell pepper

½ C. diced green bell pepper

1/3 C. oil

Zest of 1 lime

1/3 C. fresh lime juice

1 serrano chili minced

1/4 C. fresh cilantro

2 cloves garlic

½ - 1 tsp. salt

½ tsp. black pepper

½ tsp. ground cumin

½ tsp. ground chipotle pepper


1. Place the grilled corn kernels, red onion, red and green bell pepper and black beans into a large bowl.

2. Next, in a blender, puree the oil, lime zest, lime juice, serrano chili, cilantro, garlic, salt, pepper, cumin and ground chipotle peppers.

3. Pour sauce over the corn and bean mixture and stir well to coat all the ingredients.

4. Cover and refrigerate for at least 2 hours, stirring every 30 minutes.

5. Serve with corn chips.



15 oz. can Great Northern beans or Navy Beans, rinsed & drained

2 cloves garlic, minced

1/4 C. minced fresh parsley

1/2 - 3/4 C. Rotisserie chicken, finely chopped

4 medium tomatoes, seeds removed & diced

1/4 C. minced red onion

1/2 tsp. salt

1/4 tsp. ground black pepper

2 Tbsp. olive oil

2 Tbsp. balsamic vinegar

1 French baguette, cut into 1/4-inch thick slices, toasted on both sides

Fresh minced basil

Shredded parmesan cheese

Fresh Cracked Pepper


1. Place beans in a large bowl and lightly mash with a fork.

2. Add the garlic, parsley, chicken, tomato, red onion, salt, pepper, olive oil and balsamic vinegar.

3. Gently toss with the fork until well incorporated and refrigerate for 30 minutes to 1 hour to marinate.

4. To serve, spoon some of the bruschetta mixture onto each piece of toasted bread, sprinkle with fresh basil, shredded Parmesan cheese and fresh cracked pepper.

5. Serve immediately.



2-3 Avocados, mashed

1 jar Salsa Verde


In a small bowl stir together the mashed avocados and the Salsa Verde, serve with tortilla chips.



2 C. plain Greek yogurt

2 Tbsp. Coconut Palm Sugar

1 C. diced strawberries

1 C. diced nectarines

1 C. red grapes, sliced in half

1 C. slivered almonds

Cinnamon sugar bagel or pita chips


1. In a large bowl combine the Greek yogurt and the Coconut Palm sugar.

2. Add the diced strawberries, nectarines, grapes and slivered almonds, stir to combine.

3. Serve with cinnamon bagel or pita chips.



1/3 C. balsamic vinegar

1 Tbsp. Dijon mustard

¼ tsp. salt

¼ tsp. ground black pepper

1 Tbsp. honey

3 C. ripe strawberries, diced

1 small shallot, minced

1 tsp. fresh thyme

8 oz. Feta or goat cheese

1 French baguette, cut into ¼-inch thick slices, toasted on both sides


1. In a bowl whisk together the balsamic vinegar, Dijon, salt, pepper and honey.

2. Add the strawberries, minced shallot and fresh thyme.

3. Refrigerate for at least 30 minutes, stirring occasionally.

4. To serve, spread some Feta or goat cheese on a slice of toasted baguette bread and top with the strawberry balsamic mixture.

Head to Valley Natural Foods for more recipe ideas.


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