Category Archives: Food

Mango-Raspberry Fruit Dressing

Mango-Raspberry Fruit Dressing (3 Ingredients)

Here’s a really simple fruit dressing to make in no time. It blends up with a similar texture as applesauce, but the flavor is far better than the typical applesauce. It is naturally sweet-tart and has a greater depth of flavor than applesauce. Yet, it can be used in place of applesauce in most applications. If you need it a little thicker, simply add the optional ground flax seed and that will naturally thicken it. Below is the recipe along with ideas on how to use this simple fruit dressing. Videos are included so you can see how it’s made and how to use it.

Enjoy!
Judi

Mango-Raspberry Fruit Dressing
Makes About 1 Cup

1 cup mango cubes, fresh or frozen and thawed (About 1 medium mango)
1/4 cup raspberries (fresh, or frozen and thawed)
1 Clementine orange
1 Tbsp ground golden flax seed (optional)*

Peel and cube one fresh mango (if using frozen mango cubes, allow them to thaw before blending). Peel the Clementine orange and remove the pith that is in the center of the orange. Slice the orange pieces in half. Combine all ingredients in a small blender or food processor, and process until smooth. If you need more dressing, simply double or triple the recipe, as needed. Use immediately. Store leftovers in a covered container in the refrigerator and use within 3 days. This may also be frozen.

*(Note: If you prefer a sweeter dressing, feel free to add sweetener of your choice. If you need a thicker dressing, add 1 tablespoon of ground flax seeds when blending ingredients.)

Easy Ideas for Using this Dressing…
* Drizzle it over a fruit salad using any fruit of your choice. Fruit that would go especially well with this dressing includes: apples, bananas, berries, citrus fruits, grapes, mango, melons, peaches, pears, pineapple, tangerines, and watermelon.

* Swirl it into yogurt.

* Add it to a smoothie.

* Use it as an ice cream topping.

* Eat it as-is for a dessert or snack.

* Use it in place of applesauce.

* Partially freeze it into a sorbet.

* Drizzle it on cake.

* Top pancakes or waffles with this dressing.

* Use it as a cheesecake topping.

* Serve it chunky or smooth, slightly warmed or chilled.

* Serve it slightly warm over pork, poultry or fish.

* Swirl it into softened cream cheese or nut butter and spread the mixture on toast, a bagel, or into a sandwich.

* Serve it as a dip on a fruit and cheese tray. If desired, thicken it by adding up to 1 tablespoon of ground flax seeds when blending the ingredients.

* Use it as a topping for pudding.

* Top porridge (like cooked oatmeal) with this dressing to add a fruity flavor to your hot breakfast.

* Add it to a parfait, layering yogurt or pudding with this dressing, assorted fruit, and even granola.

* Here a video on a simple fruit salad made with this dressing…

Fruit Salad with Mango-Raspberry Fruit Dressing

Fruit options that go well with this dressing:
Apples, bananas, berries of all types, citrus fruits, grapes, mango, melons, peaches, pears, pineapple, tangerines, and watermelon

Mango-Raspberry Fruit Dressing (Makes about 1 cup):
See the recipe above

To make the salad:
Make the fruit dressing. For drizzling over a fruit salad, the optional added ground flax seed is not needed. Cut up as much fruit as you need and arrange it on a platter or in a serving bowl. With a spoon, drizzle the prepared dressing over the salad. Extra dressing can also be served on the side. Enjoy!

About Judi
Julia W. Klee (Judi) began her journey enjoying “all things food” in elementary school when she started preparing meals for her family. That love of food blossomed into a quest to learn more and more about health and wellness as related to nutrition. She went on to earn a BS Degree in Food and Nutrition, then an MS Degree in Nutrition. She has taught nutrition and related courses at the college level to pre-nursing and exercise science students. Her hunger to learn didn’t stop upon graduation from college. She continues to research on a regular basis about nutrition as it relates to health. Her hope is to help as many people as possible to enjoy foods that promote health and wellness.

Simple Pineapple Dressing

How to Make Your Own Oil-Free Salad Dressing

 

The Components of an Oil-Free Salad Dressing
How to Make Your Own

There is a growing trend to forego added oils in the diet. With that, many people are looking for recipes for oil-free salad dressings. Recipes abound in the media, and the possibilities are endless. Yet our likes, dislikes, specific salad ingredients, and food sensitivities all work together to determine what we want or don’t want on our plate.

To help meet these needs, I’ve put together a list of basic components of an oil-free salad dressing or sauce. This list contains basic ingredient categories that any salad dressing would contain, with a list of possible items that could be used in each category.  This is not a specific recipe, but a blueprint of items to include to make your own dressing, your way. The possibilities are endless and limited only to your imagination! And, the list is not comprehensive. It’s simply not possible to list all potential ingredients such as herbs and spices. So, don’t feel limited to the list below. Use it as your guide and develop your own special dressing or sauce that meets your needs for the food you want to serve it with.

Enjoy!
Judi

Components of an Oil-Free Dressing or Sauce

1. A “Base” for Bulk

This ingredient should have a relatively neutral flavor despite the fact that it will lend a little flavor to your dressing. It will provide bulk or volume to your dressing and will also help the dressing to adhere to the ingredients in your salad or dish where the dressing will be used. This ingredient is the foundation of your dressing and should be your starting point.

Examples:

Steamed mushrooms
Yellow squash (cooked or raw)
Zucchini (cooked or raw)
Cauliflower (cooked or raw)
Winter squash (roasted, steamed, or boiled)
Green peas (frozen and thawed)
White beans (cooked)
Other bean of choice (cooked)
Blackeye peas (cooked)
Soft tofu
Garbanzo beans (cooked)
Yogurt of choice

2. Fat-Containing Ingredient

This component provides richness and smoothness to your dressing. It also helps the dressing to adhere to your salad vegetables. If necessary, it can be left out, but your dressing may be lacking that “something special” that’s needed to help give it body and give it a delicious, full flavor.

Examples:

Hemp seeds
Avocado
Flax meal (if using whole flax seeds, grind them separately first)
Chia seeds (soak them first)
Soaked nuts or seeds of choice (examples: cashews, sunflower seeds, almonds)
Nut butter of choice
Tahini
Cheese of Choice

3. Acidic Ingredient

All dressings need an acidic ingredient to help the flavor stand out when added to other foods. Your choice of which acidic ingredient to use will affect the flavor of your dressing in a big way, so consider whether you want a sweet and fruity or tart and savory flavor. A sweeter dressing would benefit from fruits and/or fruit juices and/or balsamic vinegar being used as the acid component(s). Dressings that need more tartness would benefit from adding a standard tart vinegar.

When choosing fruit, you have many choices. You could juice the fruit and add only the juice to the dressing. Or you could peel the fruit, remove seeds, and add whole segments of the fruit to your mixture. The pulp from the fruit would add fiber and bulk to your dressing. So, it’s a matter of personal preference and what you need at the time. I’ve tried both ways, and they both work well, depending on the outcome you want. Just be sure to remove any white pith from citrus fruit if adding whole fruit sections, since that can be bitter.

Examples:

Lemons
Limes
Oranges
Clementines
Tangerines
Pineapple (whole or juiced)
Raspberries
Strawberries
Blackberries

Apple cider vinegar
Balsamic vinegar
Red wine vinegar
White wine vinegar
Rice vinegar
Any other vinegar of choice

4. Salty Component

Salt enhances the flavor of foods, and is added to many foods to bring out flavors and make them taste better. Despite that, many people need to reduce their salt intake for health reasons, while others want to reduce or omit added salt to prevent health concerns. There are ingredient options to choose from below that can be used if added salt is something you want to avoid.

Salt-Free Options:

Celery (Yes, celery added to a dressing will give it a salty flavor without any added salt)
Dulse or kelp flakes

Salty Options:

Sea salt
Capers
Fermented vegetable brine
Soy sauce
Tamari

5. Spicy/Savory/Herb Additions

These ingredients are optional, but will certainly add flavor to your dressing and will give it that distinct flavor you want your dressing to have. The list in this category is endless, so it’s impossible to include everything. Let your salad ingredients and other dressing ingredients be your guide on what to add so your dressing will have the flavor you hope for. Let your taste buds be your guide as to how much to add.

Spicy/Savory Options:

Jalapeno peppers
Chile peppers of choice
Mustard (prepared)
Ketchup
Bell peppers (with or without seeds)
Cucumber (with or without seeds)
Nutritional yeast
Onion (fresh or powdered)
Garlic (fresh or powdered)
Ginger (fresh or powdered)
Turmeric (fresh or powdered)

Herb/Spice Options:

Basil
Cayenne pepper
Cilantro leaves
Coriander seeds
Cumin
Dill
Italian seasoning
Mustard (dry)
Oregano
Paprika
Parsley
Pepper
Rosemary
Sage
Tarragon
Thyme
Turmeric

Also, any prepared herb blend or salt substitute seasoning blend that you like may be used.

6. Sweet Component

If you look at bottled salad dressings, most of them contain added sugar. There’s a reason for this. Sugar makes things taste good. Despite that, we’ve learned that added white, refined sugar is far from a healthful component in foods. So, we’re trying to avoid it. Hence, we won’t include white sugar in this list. Nevertheless, a little added sweetener of some type will enhance the flavor of your dressing, so this category should not be overlooked. It’s an optional ingredient, but can make a difference in the flavor of your finished dressing. Which sweet component you choose WILL add distinct flavor to your dressing, so choose one that will blend well with your other components.

Possible options:

Honey
Maple syrup
Molasses
Raisins
Dates or date sugar
Dried figs
Dried apples
Applesauce
Coconut sugar
Stevia
Fresh fruit (in general)
Mango
Berries of choice
Sweet cherry juice
Pineapple juice
All fruit jam
Tomato
Carrots
Balsamic vinegar

7. Liquid

After placing all the other ingredients in a blender and processing them, you’ll probably find that the mixture is way too thick and dry to be called a dressing or sauce. You’ll need to add some liquid to thin it out to be the consistency you want. The liquid you choose can simply be water, which will dilute all flavors in the mix. Or, you could choose to add a liquid that will enhance your flavors, mellow them out, add creaminess to it, or even duplicate (and enhance) a flavor that’s already in your mixture.

Here are examples of possible liquids to add to your dressing. Add whatever amount you need to bring it to the consistency you want. Taste and adjust seasonings if needed.

Water
Coconut water
Milk of choice
Fruit juice of choice
Pineapple juice
Apple juice
Tomato juice
Vegetable broth

Directions

Place all of your ingredients into a high-speed blender, with a small amount of your liquid of choice. Blend until smooth. Add more liquid as needed to make the dressing the consistency you want. Taste and adjust seasonings as needed. Enjoy!

 

About Judi

Julia W. Klee (Judi) began her journey enjoying “all things food” in elementary school when she started preparing meals for her family. That love of food blossomed into a quest to learn more and more about health and wellness as related to nutrition. She went on to earn a BS Degree in Food and Nutrition, then an MS Degree in Nutrition. She has taught nutrition and related courses at the college level to pre-nursing and exercise science students. Her hunger to learn didn’t stop upon graduation from college. She continues to research on a regular basis about nutrition as it relates to health. Her hope is to help as many people as possible to enjoy foods that promote health and wellness.

Blended Creamy Orange Dessert

Blended Creamy Orange Dessert

Here’s a FAST and easy refreshing dessert or snack to make on a hot summer day. It’s simple to make, with few ingredients and can easily be tailored to your preferences. It reminds me of the Creamsicle popsicles I used to eat when I was young! The recipe makes 1 hefty serving or 2 modest servings, but can easily be increased to accommodate however many you need to feed. Below is a short video demonstration of how to make this dessert. The written recipe follows the video.

Enjoy!
Judi

Blended Creamy Orange Dessert
Makes 1 to 2 Servings

6 each (about ½ cup) frozen mango chunks
6 each (about ½ cup) frozen papaya chunks
1/3 cup orange juice
1/3 cup coconut milk (canned, unsweetened, full-fat variety)

Place all ingredients in a small blender or food processor. Process briefly until smooth. Enjoy immediately!

Note: Sweetener can be added to this, if desired. This recipe can EASILY be increased to make whatever amount you need!

Homemade Vegetable Broth

Homemade Vegetable Broth

Making your own vegetable broth is not hard. Yes, it does take a little time, but it’s a great way to use up some vegetable scraps and can save a lot of money over time if you use a lot of it when cooking. Why not give it a try? You can make a small amount just for starters to see how it goes for you. When you’re comfortable, make a big pot of it, divide it into containers holding the amount you expect to use at one time, and freeze it. It should keep for up to 6 months in the freezer. What you add to your vegetable broth can vary according to what you have available and your personal preferences. There are few “hard and fast” rules to making it, so why not make some? If nothing else, add it to homemade vegetable soup and you’ll be glad you did!

Below is a video demonstration of how I make my own vegetable broth. The written recipe is below that, followed by ideas on ways to use the leftover vegetables from the broth.

Enjoy!
Judi

Homemade Vegetable Broth

1 onion, chopped (or 4 tablespoons of dried minced onion)
4 stalks celery, chopped
4 carrots, sliced
4 to 6 cups chopped greens of your choice (i.e. kale, collards, cabbage, bok choy, turnip greens)
1 (6 oz) can tomato paste
2 Tbsp dried parsley
4 Bay leaves
2 tsp dried thyme
Salt and pepper (to taste, optional)*
Water to fill the pot

Optional add-ins of choice:
Bell peppers
Mushrooms
Corn cobs
Any vegetable scraps you saved in the freezer for making broth
Sugar
Garlic
Nutritional yeast
Marjoram

Place all ingredients in a large pot with a lid. Fill the pot with water. Cover the pot and bring everything to boil. Lower the heat, and allow everything to simmer for at least 1 hour (2 hours or more is preferable to get the most flavor out of your vegetables). When the vegetables are well cooked and flavors blended, remove the pot from the heat and allow it to cool some. Strain out the vegetables and place the broth in covered containers and label with the date made. Store in the refrigerator for up to 4 days, or in the freezer for up to 6 months.

Note: When freezing broth, it is helpful to store it in containers that hold the amount you anticipate needing (or in increments of that amount). For instance, storing it in 1, 2 or 4-cup increments can be helpful when making soups calling for broth. Simply remove one or two containers and you’ll know you have the right amount of broth needed for your recipe.

* Adding salt, pepper, and other seasonings (such as garlic) is actually optional. Remember that your broth will be used in future recipes to add flavor to foods. It is generally not used alone as a soup in itself, but added to soups for flavor. Being conservative on seasonings allows you the freedom to season future dishes appropriately without having to take into consideration what was already added to the broth.

Ideas for using the vegetables from making the broth…
Yes, the flavor of the vegetables WILL be diminished after cooking them to make broth (at least, that’s the goal). But they are still OK to eat and there is still some nourishment left in them, along with their fiber. So, why not use them somehow? Here are some ideas.

* Season them with your favorite herbs and maybe a little salt and pepper, and simply eat them as a side dish with a meal. If the flavor is still too bland, combine them with some vegetables that were not used in making the broth. Cook the “new” vegetables however you want and add in the broth vegetables at the last minute, just to heat them up.

* Add them along with fresh vegetables to soups (especially vegetable soup), stews, and casseroles.

* Add them along with sautéed mushrooms and onions to an omelet.

* Puree them and add them to a Sloppy Joe mixture for bulk and thickening.

* Season them and serve them over rice or another grain.

* Add them to quinoa salad.

* Puree them and add them to chili as a thickening agent.

* Freeze them for later use.

* Squeeze them through a colander, in cheesecloth, or through a nut milk bag to get yet more broth out of them. Make pulp crackers with the pulp or add it to your compost pile.

* Puree them and add them to tomato or marinara sauce.

* Puree them and add them to burger patties or meatloaf (both meat or meatless).

* Puree them in a food processor, season the mash to your liking, spread onto dehydrator trays and dry them into veggie crackers.

* Puree the vegetables and stir them into softened cream cheese, cashew cream, or another base. Add whatever seasonings you like and use it as a vegetable dip.

* Puree the vegetables and use them as a base for creamy potato soup.

* If nothing else appeals to you, add them to a compost pile.

About Judi
Julia W. Klee (Judi) began h
er journey enjoying “all things food” in elementary school when she started preparing meals for her family. That love of food blossomed into a quest to learn more and more about health and wellness as related to nutrition. She went on to earn a BS Degree in Food and Nutrition, then an MS Degree in Nutrition. She has taught nutrition and related courses at the college level to pre-nursing and exercise science students. Her hunger to learn didn’t stop upon graduation from college. She continues to research on a regular basis about nutrition as it relates to health. Her hope is to help as many people as possible to enjoy foods that promote health and wellness.

(Almost) Tropical Slushy

(Almost) Tropical Slushy

Here’s a REALLY fast, easy and delicious dessert or treat you can whip up in no time on a hot summer day. This is a spoonable treat, not your typical slushy that you sip through a straw. The recipe makes about 3 servings, but it could VERY easily be increased to make whatever amount you want. It’s best served right away, but can be kept in the refrigerator for later use and partially refrozen if needed.

Below is a video showing how to make this treat. The written recipe follows the video.

Enjoy!
Judi

(Almost) Tropical Slushy
Makes 3 Servings

1 cup very cold (or partially frozen) roasted butternut squash*
1 cup frozen mango cubes (not thawed)
½ cup canned pineapple with juice**

Place all ingredients in a blender and process until smooth. If you prefer a sweeter mixture, add a little sweetener of your choice. Serve immediately.

Note: This mixture is at its best when it is freshly made and has partially frozen elements in it. It will be like a spoonable slushy. Store any leftover mixture in a covered container in the refrigerator. The leftover mixture will taste good, but will not taste as sweet as when it is icy cold.

* For a true slushy texture, place the butternut squash in the freezer and use it when it is partially frozen (but not rock solid).

** Any type of canned pineapple may be used since it will be blended smooth. Fresh pineapple may also be used, but you may need to add a couple tablespoons of water or pineapple juice so it will blend smoothly.

About Judi
Julia W. Klee (Judi) began her journey enjoying “all things food” in elementary school when she started preparing meals for her family. That love of food blossomed into a quest to learn more and more about health and wellness as related to nutrition. She went on to earn a BS Degree in Food and Nutrition, then an MS Degree in Nutrition. She has taught nutrition and related courses at the college level to pre-nursing and exercise science students. Her hunger to learn didn’t stop upon graduation from college. She continues to research on a regular basis about nutrition as it relates to health. Her hope is to help as many people as possible to enjoy foods that promote health and wellness.

Easy Spinach Salad with Pineapple Dressing

Easy Spinach Salad with Pineapple Dressing

Here’s a super easy spinach salad with delicious sweet-tart pineapple dressing. The dressing REALLY makes this salad stand out in the crowd. If you haven’t tried my pineapple dressing, I urge you to give it a try sometime. It goes very well on any green salad. Below are videos showing how to make this salad and dressing. Written recipe follow the videos. No measurements are needed in the salad ingredients. Make as little or as much as you need!

Enjoy!
Judi

Easy Spinach Salad with Pineapple Dressing

Salad ingredients:
Fresh spinach, washed and spun dry
Red onion, sliced or chopped
Red or green bell pepper, diced
Grape tomatoes
Diced apple (with peel)
Avocado slices
Sweetened dried cranberries or cherries, optional
Toasted walnuts or sliced almonds, optional

Pineapple dressing:
½ cup canned pineapple with juice*
1 Tbsp hulled hemp seeds
2 Tbsp red wine vinegar

Prepare dressing: Put all ingredients in a blender and process until smooth. Store extra dressing in a covered container in the refrigerator and use within 3 days.
* Any type of canned pineapple can be used, whether it’s crushed, tidbits, chunks, or rings. Fresh pineapple may also be used, but you may need to add a tablespoon or two of water to help it to blend smoothly.

Prepare salad: With this recipe, make any amount of salad that you need. Simply arrange fresh, washed spinach on a serving platter or bowl. Top with desired amount of onion, bell pepper, tomatoes, diced apple, avocado slices, and toasted nuts, if desired. Drizzle with dressing or serve it on the side. Enjoy!

Simple Pineapple Dressing

Simple Pineapple Dressing

Here’s a REALLY simple dressing that can be used on a green salad or changed slightly to dress up your favorite fruit salad. These three simple ingredients whip into a fast, delicious, and tasty dressing…Try it! The recipe can VERY easily be increased for you to make whatever amount you need. Below is a video clip showing how to make the dressing. The written recipe follows the video.

Enjoy!
Judi

https://youtu.be/WE8FnCVgDj4

Simple Pineapple Dressing
Makes About ½ Cup (1 to 2 Servings)

½ cup canned pineapple with juice*
1 Tbsp hulled hemp seeds
2 Tbsp red wine vinegar**

Put all ingredients in a blender and process until smooth. Enjoy this over a mixed green salad or a fruit salad where you want a little tang. Store extra dressing in a covered container in the refrigerator and use within 3 days.

* Any type of canned pineapple can be used, whether it’s crushed, tidbits, chunks, or rings. Fresh pineapple may also be used, but you may need to add a tablespoon or two of water to help it to blend smoothly.

** Red wine vinegar is delicious when using this dressing on a green salad. Try balsamic vinegar for a little sweetness when used on a fruit salad.

Note: If preferred, add a little sweetener of choice. For more of a savory dressing, add 1 clove of garlic or 1/8 tsp garlic powder, and a little salt and pepper to taste.

About Judi
Julia W. Klee (Judi) began her journey enjoying “all things food” in elementary school when she started preparing meals for her family. That love of food blossomed into a quest to learn more and more about health and wellness as related to nutrition. She went on to earn a BS Degree in Food and Nutrition, then an MS Degree in Nutrition. She has taught nutrition and related courses at the college level to pre-nursing and exercise science students. Her hunger to learn didn’t stop upon graduation from college. She continues to research on a regular basis about nutrition as it relates to health. Her hope is to help as many people as possible to enjoy foods that promote health and wellness.

Black-Eyed Pea Dip

Black-Eyed Pea Dip

Here’s an easy and healthful dip made with black-eyed peas. It’s vegan, SOS-free, healthful, easy to make, and delicious. It works well with vegetable sticks, chips, pita bread, with a salad, and can even be used as a sandwich spread. Try it sometime!

Below is a video demonstration of how to make the dip. The written recipe is below the video.

Enjoy!
Judi

https://youtu.be/eLayu0UaKd4

Black-Eyed Pea Dip
Makes about 2-1/2 Cups

2 cups cooked black-eyed peas (or 1 (15-oz) can of black-eyed peas, rinsed and drained)
1/2 avocado, diced
1/4 tsp garlic powder (or 2 small cloves garlic, chopped)
1/3 cup chopped onion, or ½ tsp onion powder
1 stalk celery, chopped
1/3 cup chopped bell pepper
½ tsp dried dill weed
3 Tbsp apple cider vinegar or lemon juice

Add all ingredients to a blender or food processor and process until smooth. Taste and adjust seasonings, if needed. Serve with vegetables, crackers, pita bread, and chips, or use as a condiment on wraps and sandwiches. Store leftover in a covered container in the refrigerator and use within 3 days.

Sweet Potato Oat Bites

Sweet Potato Oat Bites

If you want to make a simple, easy to make treat that’s healthful and not too sweet, here it is! These little “bites” are a cake-like/cookie-like treat that will help to satisfy that sweet tooth in a gentle yet healthful way. Give them a try!

Below is a video demonstration of how to make the little bites. The written recipe is below the video.

Enjoy!
Judi

https://youtu.be/664SwhbDoHQ

Sweet Potato-Oat Bites
Makes About 14 Small “Bites”

These are soft cake-like, cookie/like treats that are really easy to make. Stir in the add-in of your choice for unlimited variations. The recipe can easily be adjusted to make as many as you need. Enjoy! jk

1 cup oats (any kind)
1/2 tsp baking powder
1 tsp ground cinnamon
½ cup mashed cooked sweet potato
1 to 2 Tbsp maple syrup or apple butter, to taste
1 or 2 Tbsp milk of choice, or more if needed
¼ cup “add-in” of choice

Place oats in a food processor and pulse until the oats are medium ground (with some oat flour, but some oat pieces are fine). Add remaining ingredients (using 1 tablespoon of milk at a time) and pulse until well mixed, and holds together when pressed…not too wet and not too dry. If too wet, add a small amount of oats and process more. If too dry, add more milk, one tablespoon at a time until the mixture is moist and holds together. Stir in your “add-in” ingredients.

Scoop by rounded teaspoonful onto a silicone mat or parchment paper lined baking sheet. Bake at 375F for 18 to 20 minutes, until set and lightly browned. Remove from oven and allow to cool. Store in a covered container in the refrigerator.

Possible add-in ingredients (use any combination or single ingredient of choice):

Chopped dried fruit of choice, such as cherries, cranberries, figs, apples, raisins, apricots, etc.
Chocolate chips
White baking chips
Cinnamon chips
Nut of choice such as pecans, walnuts, almonds, sunflower seeds, pepitas, sesame seeds, cashews, Brazil nuts, etc.

About Judi
Julia W. Klee (Judi) began her journey enjoying “all things food” in elementary school when she started preparing meals for her family. That love of food blossomed into a quest to learn more and more about health and wellness as related to nutrition. She went on to earn a BS Degree in Food and Nutrition, then an MS Degree in Nutrition. She has taught nutrition and related courses at the college level to pre-nursing and exercise science students. Her hunger to learn didn’t stop upon graduation from college. She continues to research on a regular basis about nutrition as it relates to health. Her hope is to help as many people as possible to enjoy foods that promote health and wellness.

Green Pea Dip

Green Pea Dip or Hummus

Here’s a simple dip or hummus made with green peas. It’s good served with vegetable sticks, chips, pita breads, or even used as a spread on sandwiches. It’s an easy way to add more protein and nutrients to your foods! The recipe is simple and fast to make can easily be increased to meet your needs.

Below is a video demonstration of making the dip. The written recipe is below the video.

Enjoy!
Judi

Green Pea Dip or Hummus
Makes About 1 Cup

1 cup frozen and thawed green peas
½ of an avocado
1/3 cup diced onion, or 1 tsp onion powder
1 small clove garlic, chopped, or 1/8 tsp garlic powder
1 tsp dried parsley, or 1 tablespoon of fresh parsley
2 Tbsp white wine vinegar or fresh lemon juice
1/8 tsp of salt, optional
Water, if needed to blend (using no more than 1 tablespoon at a time)

Place all ingredients (except water) in a blender or food processor and blend until combined and smooth. If the mixture is too thick, add 1 tablespoon of water at a time, as needed.

Serve as a dip with raw vegetables or chips, as a flavoring in wraps or sandwiches, as a topping on toasted bread, or in a bowl topped with chopped vegetables of choice and served as a meal or side dish. Store in a covered container in the refrigerator and use within 3 days.

About Judi
Julia W. Klee (Judi) began her journey enjoying “all things food” in elementary school when she started preparing meals for her family. That love of food blossomed into a quest to learn more and more about health and wellness as related to nutrition. She went on to earn a BS Degree in Food and Nutrition, then an MS Degree in Nutrition. She has taught nutrition and related courses at the college level to pre-nursing and exercise science students. Her hunger to learn didn’t stop upon graduation from college. She continues to research on a regular basis about nutrition as it relates to health. Her hope is to help as many people as possible to enjoy foods that promote health and wellness.