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Recipes for Dips and Dressings

Recipes

Note: All yogurt, sour cream or kefir should be low fat.
All vegetables, unless fully pre-cleaned, should be washed thoroughly before preparing.

Hummus
2 cloves garlic, peeled
15 oz can chickpeas
Water, as needed
¼ cup tahini (raw sesame seed butter)
Juice of 1 medium lemon
1 tsp cumin
¼ tsp cayenne
Sea salt and crushed black pepper to taste

Combine all ingredients in a blender and process until smooth.


Homemade Mayonnaise
6 egg yolks
1 tsp mustard
1 tsp Worcestershire sauce
Juice of 1 medium lemon
1 tsp sea salt
10 fl oz Rice Bran Oil

Put the egg yolks, mustard, Worcestershire sauce, lemon juice and salt in a blender and turn it on slow speed until all mixed together (20 seconds). Turn on high, take out the centerpiece of the cover and slowly add the oil. If the mixture gets too thick, turn off the blender and add a little water (2–3 tablespoons), mixing it under with a spatula. Then turn the blender back on and add the remaining oil.


Salsa

Tomato Salsa

5 medium vine-ripened red tomatoes
½ medium sweet onion cut up in medium-size pieces
1 cup fresh cilantro sprigs
1 fresh jalapeño pepper, seeded and chopped (or more, depending on how spicy you like it)
2 tsp minced garlic
3 tbsp fresh lime juice
Sea salt

Quarter and de-seed tomatoes. Cut tomatoes into medium pieces and put into the food processor; add onion, cilantro, jalapeño pepper, garlic and lime juice. Pulse until finely chopped. Season with sea salt to taste.


Salsa Verde
¼ cup chopped onion
1 tbsp chopped garlic
½ cup chopped scallions
¼ cup water
2 cups cilantro
2 cups fresh parsley
1/3 cup olive oil
Sea salt and pepper

In a food processor combine onion, garlic, scallions, cilantro and parsley. Pulse until coarsely chopped. Add 1/3 cup olive oil and run for another 10 seconds. Season with sea salt and pepper to taste.


Dips
Any of these dips can be made with sour cream, yogurt or mayo, or a mixture of each. Try out different combinations!

Herbs
2 cups sour cream, yogurt or mayo
2 tbsp chopped parsley
2 tbsp chopped chives
2 tbsp chopped red onion
2 tbsp apple sauce (do not add if made with mayo)
¼ tsp of cayenne pepper
Sea salt to taste

The parsley and red onions can be chopped in the food processor.
Add all ingredients in a bowl and blend together.

Curry
2 cups sour cream, yogurt or mayo
2 tbsp safflower oil
2 tbsp chopped sweet onions
½ cup apple sauce (do not add if made with mayo)
3 tbsp curry powder (mild, unless you like it more spicy)
2 tbsp lemon juice
1 tsp Worcestershire sauce
Sea salt

Put the sour cream into a bowl and add lemon juice and Worcestershire sauce. Heat up the safflower oil in a small skillet and add chopped onions; sauté until onions look glassy, then add the curry powder; stir with wooden spoon for another 20 seconds or until the fragrant smell of the curry is released. Remove from heat and stir in the apple sauce. Mix into the other ingredients and add salt to taste.

Cajun
2 cups sour cream, yogurt or mayo
2 tbsp finely chopped red onions
2 tbsp safflower oil
3 tbsp Cajun seasoning
½ cup apple sauce (do not add if made with mayo)
1 tsp Worcestershire sauce

Put the sour cream into a bowl and add Worcestershire sauce. Heat up the oil in a small skillet and sauté the onions until they look glassy, then add the Cajun seasoning; stir with wooden spoon for about 30 seconds or until the fragrant smell of the Cajun seasoning is released. Remove from the heat and stir in the apple juice. Mix into the other ingredients and add salt to taste.

Tzatziki
1 medium-size cucumber, seeded and diced (not peeled)
¼ red onion, diced (about 2 tbsp)
2 tbsp chopped parsley
2 tsp chopped garlic
2 cups plain low-fat Greek yogurt
1 tsp lemon zest
1 tbsp lemon juice
½ tsp sea salt
Freshly ground black pepper

Either dice the cucumber, onion and parsley by hand or cut them into medium pieces. In the latter case, put the cucumber, onion and garlic in the food processor and pulse until minced.
(Please note: If minced in the food processor, drain off some of the liquid, otherwise it becomes too watery.)
Put the yogurt into a mixing bowl. Add the diced cucumber and onion, the chopped parsley and garlic, the lemon zest, lemon juice and sea salt and blend together.

Strawberry/Mango
2 cups of cleaned and quartered strawberries (or an 8 oz pack of frozen strawberries)
1 medium mango (peeled, cut from the pit, and cut into smaller pieces)
1 tsp chopped fresh ginger
3 tbsp balsamic vinegar
1 cup olive oil
1 tsp hot sauce or ½ tsp cayenne pepper
Sea salt to taste

Put the cut strawberries and mango into the blender and run until pureed. While running the blender, add the ginger and slowly drizzle in the olive oil and add the balsamic vinegar. Finally add the hot sauce and salt to taste.


Pesto
Please note: If you make the pesto to be used later in the week, do NOT add the grated Parmesan cheese. Add the cheese just before you use the pesto—the same for the freshly ground black pepper.



Basil Pesto
2 cups fresh basil leaves
1 tsp chopped garlic
¾ cup walnuts or pine nuts
1 cup extra-virgin olive oil
Freshly ground black pepper, to taste
½ cup freshly grated Parmesan cheese

Combine the basil, garlic and nuts in a food processor and pulse until coarsely chopped. Run the processor and add the oil slowly until fully mixed in and smooth. Season with pepper and stir in the Parmesan cheese.

Mixed Herb Pesto
½ cup freshly picked mint leaves
1 cup freshly picked basil leaves
1 cup freshly picked parsley
1 tsp chopped garlic
¾ cup walnuts
3 medium plum tomatoes, roughly chopped
½ tsp freshly ground black pepper
1 cup extra-virgin olive oil
½ cup freshly grated Parmesan cheese

Place the mint, basil, parsley, garlic, tomatoes and walnuts in the food processor and pulse until roughly chopped. Turn on the food processor and slowly add the olive oil. Process until almost smooth—about one minute. Remove the resulting pesto from the blender and place in a bowl. Season with pepper and stir in the Parmesan cheese.

Arugula Pesto
2½ cups fresh mature or baby arugula
1 cup parsley
1 cup basil
1 tbsp minced garlic
Salt and freshly ground pepper
1 cup extra-virgin olive oil
¾ cup walnuts or pine nuts
½ cup freshly grated Parmesan cheese

In a blender, place the arugula, basil, parsley, garlic, black pepper and half of the olive oil. Process in short bursts until roughly chopped. Turn the blender on and slowly add the remaining oil. Process until almost smooth—about one minute. Remove the resulting pesto from the blender and place in a bowl. Season with pepper and stir in the Parmesan cheese.

Red Pepper Pesto
3 large red bell peppers, washed and cut into medium pieces with stem and seeds removed
1 tsp chopped garlic
¾ cup walnuts or pine nuts
1 cup extra-virgin olive oil
½ cup grated Parmesan cheese
Freshly ground black pepper
Juice of 1 small lemon

Put the peppers and the nuts into the food processor and pulse until diced. Remove two-thirds of it into a bowl and leave the rest in the food processor. Add the garlic, turn on the food processor and slowly add the oil. Process until almost smooth—about one minute. Mix it all together in the bowl. Season with pepper and stir in the Parmesan cheese.


Salad Dressings

Kefir Herb Dressing
2 cups plain low-fat kefir
2 tbsp apple sauce
2 tbsp chopped chives
2 tbsp chopped parsley
½ tsp chopped dill
½ tsp chopped garlic
1 tsp Worcestershire sauce
1 tsp hot sauce
Sea salt to taste

Combine all the ingredients and stir.

Ranch Dressing
1 cup prepared or homemade mayonnaise
1 cup yogurt or buttermilk
2 tbsp minced flat-leaf parsley leaves
2 tbsp minced fresh chives
½ tsp chopped garlic
1 tbsp apple cider vinegar
½ tsp black pepper
Sea salt to taste

Put all the ingredients in a bowl and stir.


Balsamic Vinaigrette Dressing
1 c. Balsamic vinegar
1 c. Walnut oil, Rice Bran oil, Olive oil (combined to make about 1 c. or a little more)
1 tsp. Dijon mustard
1 tsp. Agave nectar
1 tsp. Rosemary
1 tsp. Sweet basil
½ fresh lemon squeezed

Start with vinegar, add oils, add mustard/agave nectar/seasonings and lemon. You may need to add more oil for volume/thickening. You can also use xantham gum for thickening also.

Coconut Info: Refined coconut oil does not taste like coconut and is better with veggies. Virgin coconut oil has some coconut flavor and is great in fruit shake or with salmon.

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