Secret Ingredient Creamy Artichoke and White Bean Dip

White bean and artichoke dips are such a classic. My version is heavy on theΒ garlic, tangy from the lemon, and is super creamy and protein-dense thanks to……tah dah! You guessed it – your favorite coagulated soybean curd! Is there anything tofu can’t do?

If you aren’t particularly a fan of that characteristic tofu flavor, not to worry. You can’t taste it at all. It just lends a thick creamy texture and amped-up nutritional profile to this dip.

 

 

Note: I recommend using MoriNu tofu because it has a milder aftertaste. I have also made this dip with other tofus, including extra firm and firm ones, and it works fine! You just have to up the salt and garlic a little to cover the taste. Make sure you drain and press if you’re not using MoriNu brand, and only use about 2/3 to 3/4 of the package.

Ingredients

Makes about 2 cups (it goes fast!)

  • 1 can white beans (or 1.5-2 cups cooked)
  • 1 12.3-oz package MoriNu tofu, lite or regular, firm or silken (see note above)
  • 1 6.5-oz jar marinated artichoke hearts (I like Cara Mia and International Passport Specialties brands)
  • 3 plump cloves garlic, chopped
  • 1/2 tsp paprika
  • 3/4 tsp coarse sea salt (or to taste)
  • 2 tsp lemon juice (or juice from artichoke hearts jar)
  • lots of freshly ground black pepper, to taste
  • optional: zest of one small lemon or a drop of lemon oil

Directions

In a food processor, add the beans, tofu, artichoke hearts and garlic, and give it a whirl!

 

When smooth, add the spices and lemon juice. Pulse to incorporate and adjust to taste.

Serve with fresh cut veggies, chips, crackers, etc. Also great as a sandwich spread!

Curry Ketchup

Hello everyone! I am back after a brief long absence. I’m looking forward to catching up with all your posts! πŸ™‚

Here’s a quick and tasty idea for you. It certainly was not my idea…apparently curry ketchup is quite popular in Canada and Europe. But I had never heard of it until my husband returned from a business trip to Toronto and whipped this up in the kitchen one day. So, just in case, some of you haven’t tried it, I thought I’d share. You MUST try it!


We brought this to a barbecue a while back. The whole container was gone by the end of the party. Good sign, right? πŸ™‚

Ingredients

  • ketchup
  • curry powder or curry paste (mild or spicy)

Directions

Mix ingredients. We went by taste, and ending up using about 2 tsp powder per 2 cups of ketchup. Adjust as necessary, depending on how much curry you like. If you’re using curry powder, add a tiny drop of warm water to turn it into a paste (mixes more evenly that way).


It’s amazing with french fries, veggie sausage, chickpea burgers…well, just about anything that goes with ketchup.

 

Chard Veggie Wraps with Garlic Dijon Spread

Happy Memorial Day weekend everyone! For me, the best part about this weekend is that it signifies the beginning of summer.

And one of the many wonderful things about summer is the produce at farmer’s markets. Here’s the colorful armful with which I left my neighborhood farmer’s market this morning:

Of course, the fun part was coming up with ways to use the veggies! My solution — wrapping vegetables in vegetables and making it delicious. πŸ™‚

Ingredients

  • 1-2 leaves swiss or rainbow chard, washed
  • your choice of chopped, washed veggies (I used 1 zucchini, 2 carrots, 1/4 cup chopped onion, and 1 red bell pepper)
  • 2 tbs mayonnaise or non-dairy mayo
  • 1 tbs dijon mustard, or to taste
  • 1 large clove garlic, minced
  • 1 tsp dried onion flakes
  • salt and freshly ground black pepper to taste

Directions

Combine the mayo, mustard, garlic, onion flakes, salt and pepper. Adjust seasonings to taste.

Cut the chard into strips. At the point on the leaf when the stem gets too big, discard it and use the leaves around it.

Chop the veggies into strips.

Spread the garlic mayo on a chard leave, and pile up with about 1/4 cup chopped veggies arranged vertically.

Wrap up the chard leave, and enjoy!

You could also add a little olive oil or lemon juice to the mayo spread, to make it more liquidy, and use it as a dip!

Can you tell that they were really fun to take pictures of? πŸ˜‰

Split Pea Parmesan Spread

This is like a really thick, spreadable version of my all-time favorite soup — split pea. Green split peas are easy to find, very cheap, easy to cook, nutritious…oh, and delicious!

I love this high-protein spread on crackers of flatbread, or with your favorite veggies in a sandwich.

 

Ingredients

  • 2/3 cup cooked green split peas (1/4 cup uncooked)
  • 2 tsp olive oil
  • 1 clove garlic
  • 1-2 tbs diced onion
  • 2 tbs parmesan cheese
  • 2 tbs low- or non-fat cottage cheese
  • 1/8 tsp dried basil
  • 1/8 tsp dried parsley
  • pinch celery seed
  • pinch dried ground thyme
  • dash pepper
  • 1/8 tsp salt, or to taste
  • 2 tbs onion, diced

Directions

In a saute pan over medium heat, saute the onion in 1 tbs of the oil, and add the garlic when the onion is almost soft. Then combine all ingredients in a bowl, and mix evenly. Adjust seasonings if necessary. Blend in a food processor if you like, or just leave it chunky.

Yum….peas….:)

 

 

 

Lemon Dill Sunflower Spread

This is great as a dip for your favorite cracker, on toast, or in a sandwich! So simple, tangy, savory and fresh-tasting. It does require soaking the seeds over night, but otherwise, only takes 5 minutes of hands-on time.

The amounts are flexible…it will taste a little different depending on how much of each you add, but it’s fun to mess with the flavors a little bit.

Ingredients

  • 1 cup raw unsalted sunflower seeds, soaked overnight
  • 1-2 tbs lemon juice
  • 1 tbs olive oil
  • 1/4 tsp salt, or to taste
  • 1/8 tsp garlic powder, or 1 small garlic clove, minced
  • 1-2 tsp dried dill weed
  • 1/2 tsp lemon zest (optional)

Directions

Just toss everything into a food processor, and blend until it reaches your desired consistency.

I recommend serving it on whole grain bread, with salted avocado, alfalfa sprouts, cucumber, fresh dill, and spring mix. πŸ™‚