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—Charlie Chaplin
White Bean and Roasted Red Pepper Dip
Having fresh salad dressings ready to go in your fridge will be an invaluable asset to your health. Simply drizzle your favorite dressing over some fresh, organic mixed greens and you’ll have a vital, nutrient-packed snack or meal. Stored in a glass jar, all of the following dressings will keep for 7 to 10 days in the refrigerator. Since the olive oil in these dressings will harden slightly at cold temperatures, simply place the jar under warm running water to thin out before using.
Eating raw vegetables with a bean dip or nut pâte is a wonderful way to get more raw vegetables into your diet. Raw vegetables provide the desirable “crunch” that people crave, and dips provide a slightly salty flavor and a creamy consistency that we all love.
Sauces are indispensable for spicing up cooked grains, whole-grain noodles, or steamed vegetables. Some sauces may also be easily frozen for later use.
Enjoy the healthy whole foods recipes in this chapter in place of salad dressings, sauces, and condiments you would buy at the store—they are much healthier for you!
¼ cup extra-virgin olive oil
3 tablespoons balsamic vinegar
1 tablespoon pure maple syrup
2 teaspoons Dijon mustard
¼ teaspoon sea salt
Whisk together all the ingredients in a small bowl. Store the vinaigrette in a covered glass jar in the refrigerator.
¼ cup extra-virgin olive oil
1 teaspoon finely grated orange zest
¼ cup freshly squeezed orange juice
1 tablespoon balsamic vinegar
1 tablespoon chopped fresh fennel tops
¼ teaspoon sea salt
¼ teaspoon ground cinnamon
Whisk together all the ingredients in a small bowl. Store the vinaigrette in a covered glass jar in the refrigerator.
¼ cup extra-virgin olive oil
3 tablespoons red wine vinegar
1 to 2 tablespoons honey
1 tablespoon poppy seeds
¼ teaspoon sea salt
Whisk together all the ingredients in a small bowl. Store the vinaigrette in a covered glass jar in the refrigerator.
¼ cup chopped fresh cilantro
¼ cup extra-virgin olive oil
3 tablespoons brown rice vinegar or coconut vinegar
¼ teaspoon sea salt
pinch cayenne pepper
Place all the ingredients into a blender and blend until smooth. Store the vinaigrette in a covered glass jar in the refrigerator.
freshly squeezed juice of 1 small lemon
⅓ cup extra-virgin olive oil
2 tablespoons balsamic vinegar
2 teaspoons Dijon mustard
1 tablespoon pure maple syrup
2 tablespoons chopped fresh basil
2 tablespoons chopped fresh chives
1 tablespoon chopped fresh oregano
½ teaspoon sea salt
Whisk together all the ingredients in a small bowl. Store the vinaigrette in a covered glass jar in the refrigerator.
¼ cup extra-virgin olive oil
¼ cup red wine vinegar
1 teaspoon Dijon mustard
1 teaspoon pure maple syrup
½ teaspoon sea salt
1 teaspoon Italian seasoning
1 garlic clove, crushed
Whisk together all the ingredients in a small bowl. Store the vinaigrette in a covered glass jar in the refrigerator.
¼ cup extra-virgin olive oil
1 to 2 teaspoons finely grated lime zest
¼ cup freshly squeezed lime juice
1 tablespoon brown rice vinegar or apple cider vinegar
1 garlic clove, crushed
¼ teaspoon sea salt
¼ teaspoon ground cumin
pinch ground cardamom
Whisk together all the ingredients in a small bowl. Store the vinaigrette in a covered glass jar in the refrigerator.
½ ripe white nectarine
6 tablespoons extra-virgin olive oil
¼ cup white wine vinegar
1 small garlic clove
¼ to ½ teaspoon sea salt
1 to 2 tablespoons finely chopped fresh parsley
Place all the ingredients except for the parsley into a blender and blend on high until puréed. Add the parsley and blend on low speed just until incorporated; if you blend the parsley too long it will turn the dressing green. Store the dressing in a glass jar in the refrigerator.
⅓ cup sesame seeds
½ cup chopped celery
3 to 4 tablespoons chopped fresh ginger
½ cup extra-virgin olive oil
3 tablespoons brown rice vinegar or coconut vinegar
3 tablespoons wheat-free tamari or coconut aminos
2 tablespoons water
1 tablespoon pure maple syrup
⅛ teaspoon ground white pepper
Heat a small skillet over medium-low heat, add the sesame seeds, and toast for about 3 minutes. Be sure to keep seeds moving in the skillet to prevent burning.
Remove from the heat and transfer the seeds to a blender with the remaining ingredients; blend on high until smooth. Store the dressing in a glass jar in the refrigerator.
2 teaspoons extra-virgin olive oil, plus ¼ cup
2 shallots, peeled and thinly sliced
1 cup fresh cranberries
1 teaspoon finely grated orange zest
¼ cup freshly squeezed orange juice
¼ cup extra-virgin olive oil
2 tablespoons balsamic vinegar
3 to 4 tablespoons pure maple syrup
½ teaspoon sea salt or Herbamare
Heat a small skillet over medium heat. Add the 2 teaspoons of olive oil and the shallots and sauté for 3 to 5 minutes, or until soft. Add the cranberries and continue to sauté until the cranberries are soft and have “popped.”
Transfer the mixture to a blender along with the orange zest, orange juice, ¼ cup olive oil, vinegar, maple syrup, and sea salt and blend on high until smooth. For a thinner consistency, add a few more tablespoons of water and blend again. Store the dressing in a glass jar in the refrigerator for up to 10 days.
Use this healthier, homemade recipe for ketchup as a dip for roasted potato wedges, spread onto burgers, or wherever you would use store-bought ketchup! I use organic tomato paste sold in glass jars from the company Bionaturae.
1½ cups tomato paste (two 7-ounce jars)
¼ cup water
¼ cup raw apple cider vinegar
3 to 4 tablespoons coconut sugar
1½ teaspoons sea salt or Herbamare
¼ teaspoon dry mustard powder
¼ teaspoon garlic powder
⅛ teaspoon celery salt
⅛ teaspoon ground cloves
⅛ teaspoon ground allspice
pinch cayenne pepper
Whisk all the ingredients together in a small saucepan and cook over very low heat for 2 to 3 minutes to help dissolve the coconut sugar and meld the spices with the tomato paste. Taste and adjust the salt and seasonings if necessary. Pour into a clean glass jar, cover, and store in the refrigerator where it will keep for months.
Yield: 2 cups
Use this simple egg-free, soy-free mayonnaise to spread onto bread for sandwiches or use it to make dips and salad dressings.
1½ cups slivered almonds
¾ to 1 cup warm water
⅓ cup raw apple cider vinegar
1½ teaspoons sea salt or Herbamare
1 tablespoon Dijon mustard
⅔ cup unrefined avocado oil
Place the slivered almonds, water, vinegar, sea salt, and mustard into a blender and blend until smooth. With the motor running on a low speed, slowly add the oil. Keep blending until combined; it should thicken up quickly.
Store the mayo in a glass jar in the refrigerator for up to 3 weeks.
Yield: about 2 cups
Hummus is a traditional Middle-Eastern dish made from chickpeas, also called garbanzo beans, and tahini. It makes an excellent dip for fresh vegetables or a great spread for sandwiches or wraps.
3 cups cooked chickpeas
½ cup sesame tahini
½ cup freshly squeezed lemon juice
¼ cup extra-virgin olive oil
2 teaspoons garlic powder or 2 cloves, crushed
1 teaspoon ground cumin
1 to 2 teaspoons sea salt or Herbamare
¼ cup bean cooking liquid or water to reach desired consistency
Place all the ingredients into a food processor and process until smooth and creamy.
You will want to taste the hummus to see if it needs more lemon, tahini, garlic, or salt. For a thinner consistency, add more water and process again. Hummus freezes very well.
Yield: 4 cups
This bean dip is a great alternative to hummus for people with sesame seed allergies. Try putting some into a gluten-free tortilla along with some chopped cucumbers, tomatoes, olives, and lettuce. Use navy, Great Northern, or cannellini beans in this recipe.
3 cups cooked white beans
1 small red bell pepper, roasted (see Tip)
½ cup almond butter
¼ cup freshly squeezed lemon juice
3 tablespoons extra-virgin olive oil
1 teaspoon garlic powder or 2 garlic cloves, crushed
½ to 1 teaspoon chili powder
1 teaspoon sea salt or Herbamare
bean cooking liquid or water
Place all the ingredients into a food processor and process until smooth and creamy.
Taste the bean dip to see if it needs more lemon, garlic, or salt. For a thinner consistency, add bean cooking liquid or water and process again.
Yield: 4 cups
Not only are black beans good in soup, but they are also wonderful as a dip. If you would like an even spicier dip, try adding one additional jalapeño pepper and some crushed red chili flakes. You may freeze some of this dip as long as you keep the fresh tomato out of the portion you will freeze.
1 tablespoon extra-virgin olive oil
1 small onion, chopped
1 small jalapeño pepper, chopped
3 garlic cloves, crushed
1 tablespoon ground cumin
1 teaspoon chili powder
3 cups cooked black beans, drained
1 to 2 tablespoons raw apple cider vinegar
½ teaspoon sea salt
1 to 2 plum tomatoes, diced
Heat the olive oil in a large skillet over medium heat. Add the onion, jalapeño pepper, and garlic and sauté until the soft, about 5 minutes. Add the cumin and chili powder and sauté 1 minute more, stirring often.
Add the cooked beans and mix in thoroughly, making sure you scrape up all of the spices from the bottom of the skillet.
Transfer the bean and spice mixture to a food processor and process until smooth. Add the vinegar and sea salt to taste and process again. Taste and season with more salt if necessary.
Scrape the dip from the processor into a medium bowl. Stir in the diced tomatoes.
Yield: 3 cups
This delightful pâte is wonderful served in a bowl next to a platter of raw vegetables, or you can try rolling into romaine lettuce leaves for a snack. You can use jarred artichoke hearts for this recipe or you can use about 1½ cups freshly cooked artichoke hearts.
1 cup raw almonds (soaked overnight)
one 14-ounce jar of artichokes, drained and rinsed
¼ cup extra-virgin olive oil
¼ cup freshly squeezed lemon juice
½ small red onion, coarsely chopped
2 tablespoons organic capers
1 small garlic clove, peeled
½ teaspoon sea salt
Soak the almonds in a medium bowl with water to cover. Set on the countertop overnight, or for 8 to 12 hours. When ready to use drain off the soaking water and rinse well.
Place all the ingredients into a food processor fitted with the “s” blade and process until the mixture is smooth.
Yield: 4 to 6 servings
Serve this tasty and nourishing pâte with a platter of fresh organic vegetables and flax crackers. We like to use a gluten-free cracker called Mary’s Gone Crackers, which are available at most health food stores and food co-ops. Wakame is a sea vegetable that gives this recipe added flavor while providing an abundance of trace minerals; look for it in the bulk section or macrobiotic section of your local food co-op or health food store.
1½ cups raw almonds (soaked overnight)
¼ to ½ cup wakame pieces, soaked
1 cup coarsely chopped carrots
1 cup coarsely chopped celery
½ cup coarsely chopped red bell pepper
2 to 3 garlic cloves, chopped
½ cup chopped fresh parsley
5 Medjool dates, pitted
1 to 2 tablespoons wheat-free tamari or 1 teaspoon sea salt
Soak the almonds in a medium bowl with water to cover. Set on the countertop overnight, or for 8 to 12 hours. When ready to use drain off the soaking water and rinse well.
Soak the wakame pieces in a small bowl with some filtered water for about 10 minutes. Drain off the soaking water and place the wakame in a food processor fitted with the “s” blade.
Add the drained, soaked almonds, carrots, celery, bell pepper, chopped garlic, parsley, and dates and pulse until well combined, being careful not to overprocess.
Add the tamari or sea salt to taste and pulse again. Store in the refrigerator until ready to serve.
Yield: 4 to 6 servings
Olive tapenade is delicious when used as a dip with carrot sticks, flax crackers, or spread onto baked fish. You can also use it as a garnish for the White Bean and Vegetable Stew (here).
1 cup Kalamata olives, pitted
¼ cup pine nuts
¼ cup coarsely chopped roasted red bell peppers (see Tip, here)
¼ cup tightly packed fresh basil leaves
¼ cup fresh parsley
2 tablespoons capers
1 tablespoon freshly squeezed lemon juice
1 to 2 garlic cloves
¼ teaspoon freshly ground black pepper
2 tablespoons extra-virgin olive oil
Place all the ingredients except for the olive oil into a food processor fitted with the “s” blade and pulse a few times. While still pulsing, slowly add the olive oil through the feed tube. Make sure not to overprocess, as the mixture can quickly turn into a paste. You will want it to be a rather coarse mixture.
Yield: 1½ cups
Make this pesto in the summer when fresh basil is in season and freeze in small containers for later use. This pesto is delicious served over cooked brown rice noodles or baked fish. It also works well tossed with lightly steamed vegetables, or spread onto a baked gluten-free pizza crust.
½ cup pine nuts
2 garlic cloves, peeled
1 to 2 teaspoons finely grated lemon zest
¼ to ½ teaspoon sea salt or Herbamare
3 cups tightly packed fresh basil leaves
¼ cup extra-virgin olive oil
3 to 4 tablespoons freshly squeezed lemon juice
Place the pine nuts, garlic cloves, lemon zest, and sea salt in a food processor fitted with the “s” blade and pulse a few times until the mixture is coarsely ground.
Add the basil leaves and, with the food processor running, slowly add the olive oil and lemon juice through the feed tube. Continue to process until the pesto is the desired consistency. For a thinner consistency, add water, one tablespoon at a time.
Yield: 1 cup
Kale and hazelnuts are signature foods of the Pacific Northwest—where we live—so it would make sense to use them in as many ways possible. Kale Pesto is one! Serve a dollop of this pesto over baked organic chicken or grilled salmon, or toss with steamed vegetables and cooked brown rice noodles.
¾ cup hazelnuts
4 cups chopped kale
1 to 2 garlic cloves, crushed
freshly squeezed juice of 1 lemon
½ teaspoon sea salt
½ cup extra-virgin olive oil
Preheat the oven to 350°F. Spread the hazelnuts out in a baking dish and roast in the oven for 15 to 18 minutes. Remove from oven and let cool. Transfer the roasted hazelnuts to a food processor fitted with the “s” blade and pulse to grind coarsely.
Add the kale, garlic, lemon juice, and sea salt and process until finely ground. With the processor running, slowing add the olive oil though the feed tube and process until combined. Taste and add more salt and lemon juice if desired and pulse again.
Scrape the pesto out of the food processor with a rubber spatula and transfer to a jar. Refrigerate until ready to serve.
Yield: about 1½ cups
Guacamole is delicious served with many of the recipes in this cookbook. Try it with the Mexican Pink Bean Burritos (here) or dolloped onto bowls of Spicy Black Bean Soup (here), or simply serve as a dip for fresh cucumber slices.
3 small ripe avocados (1 pit reserved)
freshly squeezed juice of 1 lime
¼ cup finely diced red onion
1 small plum tomato, diced
¼ cup finely chopped fresh cilantro
¼ teaspoon sea salt
finely diced fresh jalapeño pepper
cayenne pepper
Place the avocados into a medium bowl and mash with a fork to the desired consistency. For a smoother dip you may place the avocados into a blender and blend until creamy.
Mix the mashed or blended avocados with the remaining ingredients in a bowl. Taste and add more salt and lime juice if necessary.
For a spicier dip, try adding a finely diced jalapeño pepper and a pinch or so of cayenne.
If not serving right away, place the reserved pit into center of the dip, cover, and refrigerate until ready to serve.
Yield: 2 to 4 servings
Raita is a classic Indian condiment that provides a cooling accompaniment to many spicy dishes. Try serving a dollop of raita atop a serving of Lentil and Spinach Dal (here) or Curried Vegetables (here). Use the Coconut Milk Yogurt (here) if you are dairy-free.
1 cup organic plain yogurt (cow, goat, or coconut)
1 small cucumber, seeded and finely diced
1 tablespoon finely chopped fresh mint
½ teaspoon whole cumin seeds
pinch sea salt
Combine all the ingredients in a small bowl and chill until ready to serve.
Yield: 1½ cups
This salsa tastes great atop spicy bean stews, wrapped inside burritos, or as a garnish to any enchilada recipe. It is best eaten the day it is made.
2 large avocados, diced
½ small red onion, finely diced
2 to 3 tablespoons freshly squeezed lime juice
¼ cup chopped fresh cilantro
sea salt or Herbamare
Place all the ingredients except for the sea salt in a small bowl and mix gently. Season to taste with sea salt or Herbamare. Serve immediately, or refrigerate for up to 2 hours.
Yield: about 2 cups
Serve this fresh salsa with the Mexican Pink Bean Burritos (here), or as a dip for the Smashed Yam and Black Bean Quesadillas (here).
4 plum tomatoes, diced
½ small red onion, finely diced
¼ cup chopped fresh cilantro
1 small jalapeño pepper, minced
1 to 2 tablespoons apple cider vinegar
1 small garlic clove, minced
¼ teaspoon sea salt
¼ teaspoon ground cumin
pinch cayenne pepper
Place all the ingredients into a small bowl and mix gently. Taste and adjust the salt and seasonings if necessary. Store the salsa in a covered glass container in the refrigerator for up to 3 days.
Yield: 2 cups
Serve this salsa over the Spiced Citrus Salmon (here), or atop fresh baby arugula greens for a light, refreshing salad.
2 mangos, peeled and diced
1 small red onion, finely diced
½ red bell pepper, finely diced
1 small jalapeño pepper, minced
2 to 3 tablespoons freshly squeezed lime juice
sea salt or Herbamare
Place all the ingredients except for the sea salt into a small bowl and gently mix. Season to taste with sea salt or Herbamare. Store the salsa in a covered glass container in the refrigerator for up to 3 days.
Yield: 1½ cups
Serve this salsa with the Fish Tacos (here), or with your favorite spiced bean and grain combination.
2 firm plum tomatoes, diced
1 ripe firm peach, diced
½ small red onion, finely diced
1 small jalapeño pepper, finely diced
½ cup chopped fresh cilantro
1 to 2 tablespoons freshly squeezed lime juice
sea salt or Herbamare
Place all ingredients except for the salt into a small bowl and mix gently. Season with sea salt or Herbamare to taste. Store the salsa in a covered glass container in the refrigerator for up to 3 days.
Yield: 1½ cups
This sauce is fun to make with children—they love to help pick the fresh herbs and stir the sauce. Blending the sauce makes the flavors meld together perfectly, also making it suitable for young children who sometimes like things smoother.
3 to 4 tablespoons extra-virgin olive oil
1 small onion, chopped
4 to 5 garlic cloves, crushed
1 teaspoon sea salt or Herbamare
3 to 4 tablespoons fresh herbs (thyme, oregano, parsley, basil, rosemary)
6 cups chopped fresh plum tomatoes
¼ cup organic tomato paste
1 tablespoon coconut sugar
1 to 2 tablespoons red wine vinegar
Heat the olive oil in an 11- or 12-inch, deep skillet over medium heat. Add the onion and sauté for about 5 minutes, or until softened. Add the garlic and sea salt and sauté about 2 minutes more.
Add the herbs, tomatoes, tomato paste, sugar, and vinegar and simmer, uncovered, over low heat for 20 to 30 minutes.
Spoon the sauce mixture into blender and blend on high until smooth.
Yield: 1 quart
This sauce is delicious served with sautéed chicken or tofu for dipping or over steamed vegetables or a cooked whole grain. You can also use other nut butters in place of the almond butter. Try cashew butter, peanut butter, or sunflower seed butter for some tasty alternatives.
6 tablespoons almond butter
¼ cup freshly squeezed lime juice
¼ cup coconut milk
1 to 2 tablespoons wheat-free tamari or coconut aminos
1 tablespoon honey or pure maple syrup
1 to 2 garlic cloves, crushed
Place all the ingredients into a bowl and whisk together until the mixture is thickened and well combined. For a thinner consistency, add water.
Yield: 1 cup
Serve this sauce over sautéed broccoli, tofu, chicken, or baked fish. It is also wonderful served over the Lemon Millet Patties (here).
1 cup water
2 tablespoons kudzu
3 to 4 tablespoons wheat-free tamari or coconut aminos
2 to 3 tablespoons brown rice vinegar or coconut vinegar
1 tablespoon pure maple syrup or honey
2 to 3 teaspoons hot pepper sesame oil
1 garlic clove, crushed
1 to 2 teaspoons grated fresh ginger
Place all the ingredients into a small saucepan and mix well to dissolve the kudzu.
Place the pan over medium heat and bring to a gentle simmer. Reduce the heat to low and simmer for about 5 minutes, stirring constantly, or until the sauce has thickened and is clear.
Remove the sauce from the heat. Taste and adjust ingredients as necessary.
Yield: 1½ cups
Tahini is made from ground sesame seeds and is very high in calcium. Serve this creamy and light sauce over steamed vegetables—it’s especially good over asparagus. You can also add more water and use it as a salad dressing.
½ cup sesame tahini
2 to 3 teaspoons finely grated lemon zest
½ cup freshly squeezed lemon juice
¼ cup extra-virgin olive oil
3 to 4 tablespoons water
2 garlic cloves, crushed
½ to 1 teaspoon sea salt
Place all the ingredients into a small bowl and whisk together with a fork. Taste and add more salt if necessary. For a thinner consistency, add more water.
Yield: 1½ cups
Serve this sauce over steamed vegetables, baked fish, or a cooked whole grain. We use gluten-free, soy-free miso from the South River Miso Company.
¼ cup gluten-free miso
3 tablespoons water
2 tablespoons toasted sesame oil
1 tablespoon honey
2 to 3 teaspoons brown rice vinegar or coconut vinegar
dash hot pepper sesame oil
Whisk together all the ingredients in a small bowl. For a thinner consistency, add more water.
Yield: ¾ cup
Serve this scrumptious sauce over pancakes for breakfast, or with chocolate cake for dessert. The sauce can be made with only one fruit or a combination of a few—try blueberries, raspberries, strawberries, or blackberries.
1 to 2 tablespoons kudzu
1 cup organic apple or berry juice
2 cups fresh or frozen organic berries
Place the kudzu, juice, and berries into a blender and purée until very smooth. Use 1 tablespoon kudzu for a thinner sauce or 2 tablespoons for a thicker sauce.
If using raspberries or blackberries, you may want to strain the purée through a fine-mesh strainer to remove the seeds.
Add the purée to a small saucepan over medium heat. Bring to a simmer, whisking continuously until the mixture has thickened and is translucent. Serve warm.
Yield: 2 cups
If you want a beautiful dark, ruby-colored jam, use a darker-colored fig for this recipe, such as black mission or brown turkey figs. Serve a dollop of the jam on buttered toast. This jam also makes a great accompaniment to an appetizer plate with sliced tart apples and hard cheeses.
6 cups chopped fresh figs (about 3 pints)
½ cup honey
1 teaspoon finely grated orange zest
¼ cup freshly squeezed orange juice
1 cinnamon stick
Place the figs in a blender or food processor and blend on low until you reach a slightly chunky purée. Pour the fig purée into a 4- to 6-quart pot and add the honey, orange zest, orange juice, and cinnamon stick and bring to a boil, stirring constantly (I use a silicone spatula). Reduce the heat to low and simmer for 25 to 30 minutes, stirring occasionally. Watch carefully; you will need to keep your heat low enough so that the jam doesn’t burn, yet still maintain a gentle simmer. Keep stirring to help release some of the moisture. Remove and discard the cinnamon stick. Scoop the cooked jam into four clean ½-pint jars, screw on the lids, and store in the refrigerator.
Yield: 4 cups
I love making jam in the summertime, and with all of the organic blueberries our family picks, I do both canned and raw versions. This raw jam recipe captures all of the amazing flavors and bright colors found in blueberries, not to mention the protective polyphenols. Spread it onto whole-grain toast for breakfast, raw crackers as a snack, or dollop over your favorite breakfast porridge.
2 cups fresh blueberries
1 tablespoon whole chia seeds
2 tablespoons raw honey
2 teaspoons freshly squeezed lemon juice
Place all the ingredients into a high-powered blender and blend until completely smooth, scraping down the sides and blending again as needed.
Pour the jam into a clean glass jar, cover, and place into the refrigerator to thicken for about 4 hours before using. The jam will last in the refrigerator for up to 1 week.
Yield: 1½ cups