Nutritious Dips and Spreads Recipes

Nutritious Dips and Spreads Recipes

Gluten and dairy free dips and spreads, adding a great taste and nutritional value to your snacks… 


 

Kale and pumpkin seed pesto

1 bunch of kale (approx 250-300g), washed well, spun dry and hard stems removed

1 cup (125g) lightly toasted pumpkin (pepita) seeds

1 cup of loosely packed coriander (cilantro) leaves and stalks, chopped

1-2 green chillies, seeded and roughly chopped, or garlic optional

3/4 cup (185ml) extra virgin olive oil

2 tbsp fresh lemon juice (about 1/2 lemon)

1 tbsp white miso (gluten-free)

sea salt and freshly ground black pepper, to taste

Place kale, garlic, pumpkin seeds, coriander and green chillies, if using, into a food processor. Pulse until finely chopped, you may need to stop it occasionally to scrape down the sides or move things around a little to get it all going. With the motor still running, drizzle in the olive oil in a steady stream. Lastly add the lemon juice and miso, give it one final whiz, taste and season with sea salt and black pepper. If not using straight away pack into a clean glass jar, cover with a thin film of olive oil and store in the fridge for up to 1 week.

 

Green pea dip with chillies 

1 1/2 cups cooked green peas (frozen are also option add 1/2 cup of rice milk)

2 tbsp tahini 

1/2 tsp horse radish vinegar or 1/4 cup of lemon juice 

1/4 tsp coconut aminos

1/4 dry mild chillies 

Pinch of salt 

Blended all together serve with raw veggies or crackers

 

Beetroot or pumpkin dip

Use 1 cup of any bean (cannellini, chickpeas, lima)

½ cup tahini

2 tbs of olive oil

2 cups of roasted beetroot or pumpkin

half lemon

Pinch of salt and pepper

Blended all together serve with raw veggies or crackers

 

Sweet potato or pumpkin dip

2 cups of roasted pumpkin or sweet potato

2 tbs olive oil

½ cup of almond or rice milk

garlic infused oil (optional)

1 cup of cashews or macadamias

Blended all together serve with raw veggies or crackers

 

Raw satay dip 

½ cup of fresh coriander

1 garlic (optional)

1 spoon coconut oil

½ tsp tamari

½ tsp lemon

3 desert spoons of sunflower or chia spread spread

Blended all together serve with baked or steam veggies and legumes (cannelloni, lima beans and chickpeas)

 

Capsicum delight

1 avocado

2 capsicum cooked in 1/2 cup water and olive oil, add salt

2 tbs of tahini

pinch of salt

Add everything food processor serve with steamed veggies or fish

 

Oregano immune boosting pesto style spread 

2 handfuls of fresh oregano

1/2 garlic clove, minced or 1 tsp of garlic infuse olive oil

2 tbs nut spread (I like ABC or any other you like) 

2 tbs of freshly squeezed lemon

half cup of almonds

Pinch of sea salt

1 teaspoon of tamari 

optional 1/2 teaspoon of horseradish vinegar 

Mix all ingredients in a blender and store in the fridge

 

Eggplant dip

2 medium eggplants cut up in small cubes 

1 cup of white mushrooms sliced up 

2 tbsp of tahini

1 tbsp of good quality honey

3 tbsp of olive oil 

pinch of salt 

Sauted eggplant and mushrooms with olive oil, salt and tamari for 15min on low heat, add everything into food processor, it is nice to be serve hot with rice cakes or raw carrots and cucumber. 

 

Avocado dip 

1 avocado

3 dates (soaked in hot water for 10min)

1/2 cup of rice milk

2 tbsp of tahini

Pinch of sea salt

Add all ingredients into food processor and blend until smooth. Best enjoyed with your favourite roast veggies!! Store leftover dip in fridge

 

Simple Mint Pea Dip

3 cups fresh or frozen green peas
zest of 1 un-waxed, organic lemon
3 Tbsp. lemon juice (approx. ½ lemon)
1 large clove garlic
¼ cup packed mint leaves
2 Tbsp. extra virgin olive oil
1-2 Tbsp. raw tahini (optional, but makes the dip creamy)
¼ tsp. sea salt

1. If using frozen peas, leave out to thaw completely, or cook them in step 2. If using raw peas, skip over to step 3. 
2. To blanche the peas (this enhances their sweetness), bring a pot of water to the boil, add peas and cook for 2-3 minutes (no more!). Plunge them into an ice bath or very cold water to halt the cooking process. Set aside.
3. Put whole clove of garlic in a food processor and pulse to mince. Add the remaining ingredients and blend on high to puree. 
4. Store in an airtight container for 3-4 days, but try to consume as quickly as possible.

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