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Game day recipe: Corn, avocado, bacon dip

Bacon in a healthy recipe? It's true! Nutrition Chef Valerie Cogswell shares her secret for a dip that's delicious and good for you.


Yup, this delicious dip has bacon. And corn. But bear with me. I've got a few tricks up my sleeve that actually make this dip good for you (bacon and corn included).

First up, I use uncured, all-natural bacon because it doesn't contain nitrates and imparts an amazing smoky flavor. And corn has gotten a horrific rep over the years because of genetically modified organisms (GMOs). The fix is simple; just use organic corn and then reap the many benefits it has to offer, including high levels of potassium, fiber, and the cancer-fighting antioxidants carotenoids, vitamins A and C. Avocado binds the dip together and is loaded in vitamins B and E, and heart-healthy fats. Serve this amazing dip with gluten-free all-natural tortilla chips, vegetable chips, thick-cut bell peppers or on top of grilled chicken.

Corn, Avocado & Bacon Dip

Makes about 8 servings


5 pieces of thick, uncured, nitrate-free bacon
1 small bag (or 1/2 standard size bag) of frozen organic white sweet or yellow corn, thawed and drained very well and patted dry with paper towels, or 5 large ears of fresh organic corn, grilled and cooled.
1 small red onion, diced
3 large garlic cloves, finely minced
Juice of one lime
Big handful of fresh cilantro, chopped
2 large avocados, cut into chunks
Sea salt
Fresh ground black pepper

Cook bacon in a frying pan over medium low heat. Chop into pieces and set aside. Discard all but 1 Tbsp. of bacon fat from the pan. Sauté the corn in the bacon fat for about 5 minutes.

Once completely cooled, toss corn, onion and garlic. Add fresh lime and cilantro. Gently fold in the avocado. Season with salt and pepper to taste. Serve immediately for the best flavor. 

So, what's the nutrition balance?

This recipe is mostly carbohydrates and fat. I like having a lean protein like grilled shrimp or chicken on the side for a balanced meal. 

For more healthy recipes from Valerie, see

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