Healthy Five-Layer Mexican Dip adds spicy flavor to Cinco de Mayo


SAN DIEGO, May 5, 2015 — Cinco de Mayo was first celebrated in the border state of California in 1863.

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.

Photo courtesy of the public domain/Wikimedia
Photo courtesy of public domain/Wikimedia

In 2005 Cinco de Mayo received a United States presidential proclamation as a national day of observation.

Every Cinco de Mayo, Americans embrace the richness of Mexican culture through parades, community events, picnics, parties and a variety of other celebrations.

Mexican culture comes to the fore through authentic live dance, music, consumes and cuisine.

Many Americans love Mexican food, and there is no better time to enjoy it than on Cinco de Mayo.

If hosting a party or event, a healthy five-layer Mexican dip will most certainly please any crowd.

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.


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
Photo courtesy of Annie/flickr
Photo courtesy of Annie/flickr

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 light lager (if alcoholic consumption is desired).

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

Until next time, enjoy the ride in good health!

Laurie Edwards-Tate, MS, is a health care provider of over 30 years. As a featured “Communities Digital News” columnist, LifeCycles with Laurie Edwards-Tate emphasizes healthy aging and maintaining independence, while delighting and informing its readers. Laurie is a recognized educator and expert in home and community-based, long-term care services.

In addition to writing for “Communities Digital News,” Laurie is the president and CEO of her firm, At Your Home Familycare, which serves persons of all ages who are disabled and infirm with a variety of non-medical, in-home care and concierge services.

Copyright © 2015 by At Your Home Familycare

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Laurie Edwards-Tate
Laurie Edwards-Tate, MS, President and Founder of At Your Home Familycare in San Diego, California, was among the first to recognize the growing need for services allowing individuals to remain independent created by the aging of America including the Baby Boomer generation, now being called the “Silver Tsunami.” It is the Baby Boomers who are rapidly redefining what aging and growing older means and looks like in America today. Now celebrating its 28th year in business, AYHF is among San Diego County’s Top Women-Owned Businesses and Fastest Growing Businesses, and enjoys a reputation for upholding the highest possible standards among its employees and its emphasis on customer service. Edwards-Tate is a valued contributor to the public dialogue on current issues and challenges in the home care industry, and serves in leadership roles on the Home Care Aide Association of America Advisory Board and Private Duty Home Care Association Advisory Board, as well as the Home Care Aide Steering Committee of the California Association for Health Services at Home. Edwards-Tate is frequently interviewed in the media on healthy aging, caregiving, and health care topics. Follow Laurie and AYHF at; on Facebook at, and Twitter at @AYHFamilycare