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Summer Chunky Veggie Dip

Is it a Salad, Dip, or Side Dish? It’s all 3. Perfect for BBQs and picnics.

Shopping List:

Dip:

1 Cup of black beans (can is fine, use low sodium and make sure to rinse beans)

1 Cup of organic frozen fire roasted corn (thawed)

1 Cup of organic frozen edamame (thawed)

½ Cup of cherry tomatoes, sliced in half

½ Cup seeded cucumber, roughly chopped

½ Red onion, diced

1 Small jalapeno, diced (remove seeds for less spicy)

½ Cup of parsley or cilantro, chopped

Dressing:

¼ Cup grain mustard

¼ Champagne vinegar

1 Lime, squeezed

1/3 cup of good olive oil (meaning an olive oil you really like the taste of)

Pinch of salt and dried rosemary

Method:

  1. Place all the ingredients for the dip in a big bowl.
  2. In a separate small bowl whisk all the ingredients for the dressing and adjust seasoning.
  3. Pour dressing over the veggies and gently toss together.
  4. Transfer to a tightly sealed container and store in fridge.

Pro Notes:

  1. Eat this fresh dip with crackers and chips, over a bed of greens, or as a side dish to your favorite protein.
  2. This is also great at room temperature.

 

Enjoy!

 

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Tabbouleh Salad

What is tabbouleh? It’s a yummy, easy, delicious, healthy salad. Originating from Lebanon, the main ingredients are parsley and bulgur wheat (whole grain cracked wheat full of protein and fiber), with other goodness added. This salad is incredibly low calorie and served chilled.

Shopping List:

2 Bunches of parsley, finely cut even stems

½ Cup of bulgur, cooked according to package and cooled

¼ Cup of mint, finely cut

1 Cup of Tomatoes, diced

½ Cup of chick peas, drained and rinsed

1 Cup of cucumbers, diced

2 small cloves of garlic, minced

¼ Cup of green onion

2 Tablespoons of lemon, squeezed

2 Tablespoons of lime, squeezed

2 Tablespoons of extra virgin olive oil

½ Teaspoon of course sea salt

Method:

  1. Cook bulgur and let cool completely.
  2. Meanwhile, in a bowl add cucumbers, tomatoes, and salt. Let it sit for 5 minutes, so to bring out the liquid.
  3. Drain well, ridding all the liquid (this will prevent the tabbouleh from being too juicy) and pour in a big bowl.
  4. Add all other ingredients and toss gently.
  5. Taste and adjust seasoning (may need to add a little more salt and olive oil).
  6. Cover and let chill in fridge for 30 minutes to an hour.

Enjoy!

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Creamy Potato Cakes with Tartar Sauce

The ultimate comfort food…Potatoes. Made into creamy moist patties, lightly fried in light avocado oil. These are crispy, light, and so satisfying. Make extra because the left overs are just as good!

Shopping List:

1 Small Sweet potato, peel, cut, and boil until fork tender.  Dain and let cool

1 Yukon potato, peel, cut, and boil until fork tender. Dain and let cool

1/2 Small onion, chopped

1/2 of a medium red pepper (or any color), chopped

1 Clove of garlic, chopped

1 Tablespoon of mayo (regular or vegan, I like Follow Your Heart brand)

1/2 Teaspoon of Dijon mustard

1/2 Lemon, squeezed

1/3 Cup of panko, divided

1/4 Teaspoon of sea salt

1/4 Teaspoon of black pepper

2 Tablespoons of avocado oil (or coconut, grapeseed if preferred)

Shopping list for homemade tartar sauce:

1/4 Cup of mayo (regular or vegan, I like Follow Your Heart brand)

1/4 Cup of dill or sweet pickles, diced

1/4 Lime, squeezed

Hot sauce, 2 shakes (optional)

Method:

  1. Combine the ingredients for the tartar sauce and place in refrigerator to chill.
  2. Place potatoes in a pot with cold water and boil on med high until potatoes are tender. Drain and let cool.
  3. In a small pan, heat oil and add onion and pepper. Sauté veggies for 2 minutes on medium heat, then add garlic. Sauté for another minute.
  4. Pour Potatoes in a big bowl and mash well with either a fork or masher.
  5. Add the veggie mixture to the potatoes along with the mayo, Dijon, lemon, salt, pepper, and 1/2 of the Panko.
  6. Mix with a big spoon, taste, and adjust seasoning.
  7. With clean hands, form patties to desired size and place on a plate (sprayed plate with a little oil so patties don’t stick). Refrigerate for 15 minutes to set.
  8. Heat a large pan with oil (just enough to coat the pan, NOT to deep fry) to medium high heat.
  9. Pour other half of the panko on a plate and gentle dredge potato cakes, coating both sides with the panko.
  10. Let brown on both sides, approximately 5 minutes each side.
  11. Place cakes on a cooling rack to cool slightly. Sprinkle with a little salt.
  12. Top cakes with tartar sauce.
  13. Enjoy with a side salad, brown rice, or a side of lentils.

 

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Curry Veggie Empanadas with Chimichurri dipping sauce

The perfect fun food to sit back relax and think about nothing.

Grab a pack of empanada wrap dough, along with your favorite veggies and get to cooking.

Shopping List:

Empanada dough:

1 Pack of empanada wraps (in the freezer section of the grocery store)

¼ Cup of plant based butter (I like Miyoko’s Creamery) or regular butter

The Filling:

1 Cup of plant based meat (Gardein or Beyond Meat brand), optional. Or ground turkey

1 Small onion, chopped

1 Small pepper, chopped (any color)

½ Cup frozen organic corn

½ Cup of black beans (low sodium)

3 Garlic cloves, minced

1 Tablespoon and ½ of curry powder

2 Pinches of salt

2 Pinches of onion powder

1 Tablespoon of expeller press oil

Chimichurri sauce (non-traditional):

½ Cup of spinach

¼ Cup of cilantro

¼ Cup of parsley

1 Lime, juiced

¼ Cup of plant based yogurt (I like Silk brand thick yogurt)

¼ Cup of good quality virgin olive oil

Method:

  1. In a mixer or blender combine all ingredients for the chimichurri sauce. Pulse until desired consistency. Adjust seasoning, pulse again. Pour in a serving bowl and set aside.
  2. In a big pan heat oil and sauté́ “meat” until almost brown. Add onion and garlic. Saute for 1 minute.

 

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Sun-Dried Tomato White Bean Hummus Dip with Root Veggie Chips

So fun, easy, and delicious. This is a crowd pleaser and very versatile. You can use any veggies you like on this platter and/or add chips, toasted pita bread, or pretzels.

This hummus is full of protein, healthy good fats, and excellent fiber. So, dig in!

Serves: 2

Shopping list:

For Dip:

1 Can of white navy beans, drained and rinsed

¼ Cup of sundried tomatoes, jarred in olive oil

2 Garlic cloves, roughly chopped

1 Teaspoon of raw tahini (found in the cooking oil section)

1 Tablespoon of extra virgin olive oil

Sprinkle of salt

2 shakes of coriander

1 shake of cumin (a little goes a long way)

1 shake of onion powder

Juice of 1 lime

2 Tablespoons of water

For Root Veggie Chips:

1 Small Sweet Potato, peeled (optional), cut thinly into round disks

1 Small Purple Potato, peeled (optional), cut thinly into round disks

Sea salt

Spray oil (I like avocado or grapeseed spray oil)

Kitchen Equipment:

High speed blender (Vitamix, Ninja, or Food Processor), platter, dipping bowls.

Method:

  1. Heat oven to 400, then place potato disks on a parchment lined baking sheet. Spray liberally with spray oil on both sides. Roast for 10 minutes or until brown and sides are crispy. Feel free to place under the broiler for the last 1 minute of cooking to get potatoes extra toasty.
  2. Meanwhile, make the hummus by placing the beans in the food processor (or other high-powered blender) and pulse a couple of times. Open lid scrap down the bowl then add all other ingredients for the hummus. Press the mix button and let is rip for a couple of seconds. Open lid again, scrap sides of bowl, adjust seasoning, add a little bit more water if needed, then mix again until nice and creamy. Hummus should be medium thick and very creamy.
  3. Remove potatoes from oven, hit it with a little sea salt and arrange on a platter with other veggies of choice. Scoop hummus into small dipping bowls and add to platter.

 

Let the eating begin!

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Fancy Zucchini & Eggplant Wonton Cups

I’m Fancy…okay not even close but these wonton cups stuffed with zucchini, eggplant, red pepper, garlic, spices, and ricotta are creamy, comforting, healthful, easy and will make you feel so so special.

Serves 4
Shopping List:

1 Small Eggplant (try a Japanese eggplant it’s less bitter), cut in small chunks
1 Medium zucchini, cut in small chunks
½ Red pepper, chopped
12 to 15 Wonton wrappers
1 Heaping tablespoon of ricotta cheese (I used Kite Hill vegan brand)
1 Cup of good quality tomato sauce
½ Cup of shredded cheese (violife foods has a good shredded vegan cheese or regular)
1 Garlic clove, minced
2 pinches of sea salt
2 pinches of turmeric
2 pinches of garlic powder
2 pinches of onion powder
Handful of fresh basil, roughly chopped
Tablespoon of oil
Spray oil

Method:

1. Heat oven to 350. Heat oil in a big sauté pan.

2. Place eggplant in heated sauté pan and add one pinch of the salt.

3. Sauté eggplant. Once a little soft and forming brownness (about 6 minutes) add zucchini, the red pepper, and garlic. Cook 3 minutes.

4. Add the spices (onion powder, garlic powder, and turmeric).

5. Add tomato sauce. Give a big gentle stir and let mixture thicken up a bit. You don’t want the sauce too thin because if can make the cups soggy. However, if too thick add more sauce or a sprinkle of water.

6. Stir in the ricotta cheese.

7. Spray a mini muffin pan and insert each with one wonton wrapper.

8. Put a tablespoon of mixture in each wrapper then top with shredded cheese. Spray the top and bake on 350 for 5/7 mins then turn the oven to broil and brown the top until crispy.

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Veggie Pot Sticker Dumplings

Having a get together, business meeting, holiday soiree? Make these now!!! My veggie pan seared (not fried) dumplings or pot stickers are a crowd pleaser and DELICIOUS! Oh, and the awesome thing about this appetizer is you can use any small cut veggies you like or even add ground meat, the cooking method is the same. Chop sticks options!

Shopping List:
Makes 10 to 12
½ Cup savory cabbage, chopped
¼ Cup bella mushrooms, chopped
¼ Cup orange, yellow, or red peppers, chopped
¼ Cup sweet onion, chopped
1 Garlic clove, minced
1 Small nob of ginger, minced or grated (about half a teaspoon)
Oil of choice (I like grapeseed or avocado oil)
Approximately ½ a teaspoon of dry Italian seasoning
Sprinkle of sea salt
1 Package of small wonton wrappers
Sauce Dip:
½ Cup of low sodium soy sauce
1 Capful of rice wine vinegar
1 Teaspoon of Honey. Or organic brown sugar if vegan
1 Drizzle of sesame oil (meaning a splash, you do not want to use too much)
Squeeze of ½ a lime
Place all ingredients in a bowl, whisk and top with sesame seeds.

Method:
1. In a saucepan with 1 tablespoon of oil cook the onions on medium for 2 minutes. Add the garlic and ginger to the onions and sauté for 1 minute.

2. Add the veggies (mushrooms, cabbage, and peppers). Add a sprinkle of salt and dry seasoning.

3. Sauté for 5 minutes (veggies should be cooked but not mushy). Turn off and set aside to cool.

4. Working pretty fast, so the wonton wrappers do not dry out, take one wrapper in the palm of your hand and place a small teaspoon full of veggie mixture in the middle of the wrapper.

5. Then with fingers or a small pastry brush dab a little water around the edges of the wonton wrapper. Fold one side of the wrapper to meet the other side, connecting and pinching the edges gently. Place on a sprayed plate and cover with a clean damp kitchen towel or paper towel to prevent drying out. Assemble the rest.

6. In a nonstick pan, heat on medium, a drizzle of oil (about a teaspoon) and place a few dumplings in the pan (do not crowd the pan, work in batches).

7. Add a tablespoon of water in the pan and cover with a lid for 2 minutes (this will allow the dumplings to steam).

8. Remove the lid and let “fry” for 1 minute on both sides.

9. Plate with the dip and devour!!

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Easy White Bean Hummus

Creamy, lemony white bean hummus is so good and easy to put together. Make a big batch and throw it in the fridge to snack on during the week. Also, great on your buffet table for parties and Sunday football, or enjoy as an excellent protein topping on your plant based dinner bowls.

Shopping List:
Serves 4

2 Cans of low sodium navy or white beans, rinsed well
2 ½ Tablespoons of Olive Oil
Squeeze of one lemon
1 Garlic clove, minced
Sprinkle of onion powder
Sprinkle of garlic powder
Sprinkle of coriander
Sprinkle of sea salt
Splash of water

Method:
1. Put all ingredients in a food processor or high powered blender (Ninja, Vitamix).

2. Pulse until desired smoothness and thickness (add a splash of water if too thick).

3. Adjust seasoning, scrap sides and pulse a few more times.

4. Transfer to a serving bowl, drizzle a little olive oil on top and serve with chips, pita, veggies.

 

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Ridiculously Delicious “Fried” Zucchini

These fried zucchini appetizers are a must for your next cocktail party or game day. Your family and guests will be amazed and want more. Very addictive, so make plenty.

Shopping List:
Serves 2
2 Large zucchinis, washed and cut into medium thick discs
½ Cup of Panko (dried Japanese breadcrumbs)
Oil or choice (I like grapeseed or avocado oil)
Sprinkle of onion powder
Sprinkle of garlic powder
Sprinkle of sea salt

Dip:
1 Teaspoon of grated onion
2 Tablespoons of thick non flavored yogurt (you can use regular Greek style or thick style plant based)
1 teaspoon of mayo (regular or vegan)
½ teaspoon of Dijon
3 shakes of sriracha or hot sauce
Squeeze of ½ a lime
Place all in a bowl and whisk. Adjust seasoning.

Method for zucchini:
1. Heat some oil in a saucepan (about 2 tablespoons).

2. Make the dredge for the zucchini by placing breadcrumbs in a shallow baking pan or bowl and add the salt, garlic powder, and onion powder.

3. Once oil is medium hot, dip the zucchini discs in the dredge and coat both sides (pressing the breadcrumbs on the zucchini so it will stick) and place in hot oil.

4. Turn over zucchini when the sides start to get very brown and crispy (about 4 minutes each side).

5. When zucchini is nice and brown place on a baking rack and sprinkle with a little salt and parsley for garnish.

6. Give the dip another stir and enjoy!

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Amazing Layer Vegan Party Dip

Yes!! Game Night, girl’s night, boy’s night, family night, or holiday cocktail get together…whatever the occasion my plant-based party dip needs to be on the snack table. Have plenty of chips cause they will be coming back for more.

Shopping List:
Serves 6
1 Large can of refried beans of choice
2 Large avocados
1 Can of pico de gallo or homemade (see instructions below for ingredients and preparation)
2 limes
1 Can of low sodium chick peas (garbanzo beans)
1 Cup of grated cheese (violife has thee best vegan cheese brand) optional
Olives, black and/or green, pitted and chopped (optional)
Hand full of parsley, chopped
2 tablespoons of onion, chopped
Onion powder
Garlic powder
Sea salt
A couple of bags of your favorite thick chips and/or corn chip dippers

Method:
1. Make the bottom layer – Refried Beans.
In a sauce pan heat the refried beans and jazz it up with a sprinkle of onion, garlic powder and a squeeze of ½ a lime. Set aside.

2. Make the second layer – Guacamole.
In a bowl mash avocado until pretty smooth or do in a food processor (making it smooth will allow easy spreading when you assemble the dip). Once mashed add a sprinkle of salt, some of the chopped parsley and a big squeeze of the lime. Set aside.

3. Make the third layer – Pico de gallo (canned or homemade).
For homemade chop a teaspoon of jalapeno, ¼ cup of red onion, ¼ cup chopped parsley, and ½ cup of finely chopped tomatoes. You will need about 4 tomatoes depending on size (remove seeds and flesh first before chopping so not to make the dip soggy).

4. Make the fourth layer – Crispy oven roasted chick peas.
Rinse chick peas in a strainer well and place on a lined baking sheet. Spray chick peas with a good amount of oil and roast on 400 degrees for 15 minutes or until really crispy and brown. Sprinkle with sea salt. Set aside.

5. 5th and 6th layer – Cheese and Olives (optional but really good)

Assemble the Dip
In a wide glass bowl spread a thick layer of refried beans on the bottom.
Spread a thick layer of the guacamole next.
Spread a thick layer of Pico.
Evenly pour the chick peas on top.
Sprinkle with cheese and olives (optional)
Take your time, you want to make sure every layer can be seen.
Chill in fridge for 30 minutes.
Serve with lots of thick chips for dipping.

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