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Celebrating Cinco de Mayo with a healthful, tasty, five-layer dip (recipe)

Written By | May 5, 2020
Cinco de Mayo, Mexico

Photo by Genaro Servín from Pexels

SAN DIEGO: COVID-19 could greatly alter how we celebrate Cinco de Mayo with restaurant closures and social distancing.  Celebrating this year might mean staying at home with your favorite sangria or Cerveza. Breaking out the tortillas and guacamole.

Change doesn’t have to mean less spirited or joyful, why not create your own mariachi band with your family—and raise your voices to a song while playing your favorite musical instruments to the Mexican tunes of the day.

Impromptu history lesson right from your living room

Gather your family around and discuss the origins of Cinco de Mayo.

Cinco de Mayo was first celebrated in the border state of California in 1863.

The true story behind Cinco de Mayo, Mexico’s independence from France

It grew popular throughout the United States in the early 1940s in recognition of the courageous Mexican victory against a massive French invasion in 1862 at the Battle of Puebla. In 2005 Cinco de Mayo received a United States presidential proclamation as a national day of observation.

Celebrating Mexican culture and Cinco de Mayo while at home

Every Cinco de Mayo, Americans embrace the richness of Mexican culture. Though parades, community events, parties, and picnics are not possible this year, you can still enjoy the day with your family at home.

Via unsplash Heather Ford @the_modern_life_mrs

Many Americans love Mexican food, and there is no better time to enjoy it than on Cinco de Mayo. Whip up a healthy five-layer Mexican dip will most certainly please your loved ones.

Published on the Food Network, this pleasantly spicy recipe is easy to prepare from mostly fresh ingredients, requiring only 15 minutes to prepare and eight minutes to cook.

Five-Layer Mexican Dip for Cinco de Mayo

2 teaspoons olive oil

1 medium onion, diced

2 cloves garlic, minced

15.5-ounce can low-sodium black beans, drained and rinsed

1 tablespoon minced chipotle pepper in adobo

4 tablespoons lime juice

1/4 teaspoon ground cumin

1 tablespoon water

1/2 teaspoon light salt

2 cups corn kernels

1/4 cup chopped cilantro leaves

2 ripe avocados

4 medium tomatoes, seeded and diced (about 2 cups)

1/4 cup thinly sliced scallion

1 tablespoon finely diced jalapeño pepper (if desired)

3/4 cup shredded extra-sharp light cheddar cheese


Heat the oil in a skillet over medium-high heat

Add onion and cook until softened (approximately three minutes)

Stir in the garlic (cook for two additional minutes)

Place half the onion mixture into a food processor with the black beans, chipotle pepper, two tablespoons from the lime juice, cumin, water and salt

Puree until smooth

Set aside

Add corn to the skillet with the remaining onion mixture

Cook for approximately three minutes

Remove from the heat and stir in cilantro leaves

In a small bowl mash the avocado with the remaining lime juice

In a medium bowl toss together the tomatoes, scallion and jalapeño (if desired)

Season tomato mixture with salt and pepper, to taste

Spread the black bean dip into the bottom of an 8″-by-8″ glass baking dish

Top with the corn mixture, carefully spreading it to form a single layer over the beans

Repeat with the avocado, followed by tomatoes

Top with cheese

The healthy five-layer Mexican dip yields approximately 12 servings, with a 1/2 cup serving size.

Each serving of this low-cholesterol and low-sodium dip is approximately 140 calories, 8 grams of fat, 5 grams of protein and 5 grams of fiber.

Serve this dip with low-sodium baked corn chips, paired with a stein of Dos Equis or Corona Extra

Cinco de Mayo Joy is where you create it

With a mixture of Mexican music, traditional decorations, and healthful Mexican cuisine, this will be a Cinco de Mayo which is certain to be filled with fun and merriment.

Until next time, enjoy the ride in good health!


Lead Image: Photo by Genaro Servín from Pexels

Laurie Edwards-Tate

Since 1984, Laurie Edwards-Tate has served as President and Founder of At Your Home Familycare, a non-medical Home Care Aide Organization, serving seniors, disabled, infirm and children. Laurie is Board of Director 2018 (elected), Palomar Health; Executive Board Member; Chair Board Human Resources Committee; Member of Audits & Compliance Committee; Community Relations Committee.