Recipe: Creamy Yogurt Avocado Dip

😋This might be a dip recipe, but it’s also a great topping for burgers or sandwiches.

Makes 6 - 8 servings.

Ingredients:

• ½ cup lowfat plain Greek yogurt

• 2 ripe avocados, peeled and seeded

• 1 clove garlic, minced

• 2 Tbsp cilantro, chopped

• 2-3 dashes hot sauce (or more to taste)

• Juice of 1 lime

• Sea salt and ground black pepper to taste

Directions:

1. Add the yogurt, avocado, garlic, cilantro, hot sauce, and lime into a high-speed blender or food processor. Mix until smooth. Season with salt and pepper to taste.

2. Place the mixture in a serving bowl and serve with sliced veggies. YUM!

Recipe by: Dr. Saara Haapanen

Photo Credit: Canva by nata_vkusidey from Getty Images

Recipe: Plant-Based Artichoke Dip

😋Who doesn’t love artichoke dip? I’ve got a healthier version for you this week that’s packed with flavor.

Makes 4 servings.

Ingredients:

• 1 x 14-oz (400 g) can artichoke hearts, drained

• 1 x 15-oz (425 g) can chickpeas, drained

• ¼ cup (20 g) nutritional yeast

• 2 Tbsp tahini

• 2 Tbsp extra virgin olive oil

• Juice of 1 medium lemon

• 2 cloves garlic, minced

• Splash of hot sauce

• ½ tsp sea salt

Directions:

1. Place all the ingredients in a food processor and process until everything is combined but not overprocessed — you still want to be able to see bits of artichoke!

2. Taste and adjust the seasonings. Scrape out of the processor into a serving bowl. Yum!

Recipe by: Dr. Saara Haapanen

Photo Credit: Canva by Lana_M from Getty Images Pro 

Recipe: Kimchi Hummus

👩‍🍳This simple recipe is a great way to try kimchi if you haven’t tried it before!

It uses prepared kimchi, which you can usually find in the refrigerated produce section at the grocery store.

Taste your kimchi before adding it to the blender – if it’s really hot and/or you don’t enjoy a lot of heat in your foods, leave out the sriracha.

Not only is this recipe filled with exotic flavors, but it’s also loaded with good-for-your-gut nutrients: fiber AND healthy probiotics.

Serve as a dip for veggie slices.

Makes 4 servings.

Ingredients:

• 16 oz (450 g) can chickpeas

• 1¼ cups (280 g) kimchi, drained

• ¼ cup (56 g) tahini

• 1 large lemon, juiced

• ¼ cup (60 ml) water

• 1 Tbsp sriracha 

Directions:

1. Place all of the ingredients in a blender and blend on high until it’s smooth, Taste and add salt if needed. Enjoy!

Recipe by: Dr. Saara Haapanen

Photo Credit: Canva by Nungning20 from Getty Images

Recipe: Mango Salsa

🥭Use this salsa for chicken, fish, or in tacos. It also makes a tasty dip!

Makes 3 cups.

Ingredients:

• 3 ripe mangoes, diced

• 1 medium red bell pepper, chopped and seeded

• ½ cup (65 grams) chopped red onion

• ¼ cup (4 grams) packed fresh cilantro leaves, chopped

• 1 jalapeño, seeded and minced

• Juice of 1 large lime

• ¼ tsp sea salt, to taste

Directions:

1. In a medium-sized bowl, combine the mangoes, pepper, onion, cilantro, and jalapeno. Stir in the lime juice and season to taste with salt.

2. Let the salsa rest for at least 15 minutes before serving. Soooo good!

Recipe by: Dr. Saara Haapanen

Photo Credit: Canva by nata_vkusidey from Getty Images

Recipe: Cowboy Christmas Caviar

You can serve this fiber-rich, veggie-packed “caviar” as a dip, salad, taco filling, or side dish.

Makes 8 large servings.

“Caviar” Ingredients:

• 2 (14-ounce) cans black-eyed peas, rinsed and drained

• 1 (14-ounce) can black beans, rinsed and drained

• 1 ½ cups (375 g) white corn kernels (thawed frozen or canned is fine)

• 6 Roma tomatoes, chopped, seeds removed

• 1 red bell pepper, sliced and chopped

• ½ small red onion, chopped

• ½ cup chopped cilantro

• 2 jalapenos, seeded, ribs removed, and finely chopped

• 1 avocado

Dressing Ingredients:

• ⅓ cup (80 ml) extra-virgin olive oil

• ¼ cup (60 ml) apple cider vinegar

• 1 ½ tsp Italian seasoning

• 1 tsp honey

• Sea salt & freshly ground pepper (to taste)

Directions:

1. Assemble the “caviar”: drain and rinse the black-eyed peas and black beans, thaw or rinse and drain the corn, and chop the tomatoes, pepper, onion, cilantro. And jalapenos.

2. Combine all of the “caviar” ingredients except the avocado in a large serving bowl.

3. Make the dressing: add all of the dressing ingredients into a mason jar and tightly secure the lid. Shake well to mix up the ingredients.

4. Pour the dressing over the “caviar” and let marinate for 20 minutes before serving. Just before serving, peel and dice the avocado and toss it into the salad.

Recipe by: Dr. Saara Haapanen

Photo Credit: Canva by Rus32 from Getty Images

Recipe: Walnut & Roasted Pepper Dip

This Dip has all the flavors: sweet, salty, spicy, tangy, and umami.

We’ve used jarred peppers in this recipe, but if you’re feeling adventurous, make them from scratch by roasting 2 large red bell peppers in your oven.

Serve it with goat cheese, celery, carrots, or pita chips. So good!!

Makes 8 Servings.

Ingredients:

• ¾ cup (180 ml) pomegranate juice

• ½ cup (60 g) walnuts

• 1 16 oz (450 g) jar roasted red peppers, drained

• 3 Tbsp breadcrumbs (gluten-free, optional)

• 1 small lemon, juiced

• 2 cloves garlic, minced

• ¼ tsp cayenne pepper

• ¼ tsp cumin

• ½ tsp smoked paprika

• 2 Tbsp olive oil

• Sea salt, to taste

Directions:

1. Place the pomegranate juice in a small saucepan and bring to a boil. Reduce the heat and let simmer for 5 - 6 minutes, until it has reduced to about 2 Tbsp. Set aside to cool.

2. Toast the walnuts in a nonstick skillet over medium-high heat for about 2 minutes, stirring frequently to make sure they don’t burn. Set aside to cool.

3. Drain and rinse the roasted red peppers and pat dry.

4. Place the walnuts and breadcrumbs in a food processor and process until they are finely ground. Add the pomegranate juice, red peppers, lemon juice, garlic, cayenne pepper, cumin, and smoked paprika and process until smooth. With the processor on, slowly drizzle the olive oil into the mixture.

5. Scrape the dip out of the processor and into a serving bowl. Add salt to taste and stir.

6. Serve with sliced veggies or pita chips.

Recipe by: Dr. Saara Haapanen

Photo Credit: Canva by Mizina from Getty Images

Recipe: Edamame Hummus

This healthy (& tasty) hummus looks holiday-icious on a serving plate. Serve it with sliced red peppers, cucumber spears, celery, and olives.

Makes about 10 x 2 Tbsp. servings.

Ingredients:

• 1 ½ cups (½ lb) frozen shelled edamame

• ¼ cup (55 g) tahini (sesame butter)

• ¼ cup (60 ml) water

• ½ tsp lemon zest

• 1 lemon, juiced

• 2 cloves garlic, minced

• ¾ tsp sea salt

• ½ tsp cumin

• 2 Tbsp extra-virgin olive oil

• 1 Tbsp chopped parsley

Directions: 

1. Place the edamame in a small saucepan and cover with water. Add a sprinkle of salt and bring to a boil over medium-high heat. Let boil for 4 - 5 minutes, and then remove from the heat and drain.

2. Let the edamame cool and then place in a high-speed blender or food processor, along with the tahini, water, lemon zest and juice, garlic, salt, and cumin. Blend until smooth. Keeping the blender/processor running, drizzle in the olive oil slowly, letting it absorb.

3. Scrape the hummus out of the blender or processor and into a bowl and stir in the parsley.

4. Serve with sliced veggies, or cover and refrigerate for later. It will keep for 1-2 days.

Recipe by: Dr. Saara Haapanen

Photo Credit: Canva by whitewish from Getty Images Signature 

Recipe: White Bean Dip

Looking for a healthy dip?

This recipe is a delicious place to start – not only is it tasty, but it’s packed with protein and fiber, which can help fill you up and keep you feeling satisfied. 

Serve this with sliced veggies (peppers, carrots, celery, broccoli, etc.) and/or pita chips. 

This recipe is super adaptable. Experiment with herbs you have on-hand – basil, Italian, or even fresh parsley would be great choices! 

You can even spice it up with a dash of sriracha if you want.

TIP: Make this at least an hour before serving. The longer it sits, the more the flavors have a chance to develop.

Makes 6 - 8 appetizer servings.

Ingredients:

• ½ cup (115 g) organic cottage cheese

• 1 Tbsp apple cider vinegar or lemon juice 

• ½ tsp dried thyme or rosemary

• 1 garlic clove, peeled

• ¼ tsp each salt and pepper

• 15.5 oz (425 g) can cannellini beans, rinsed and drained

• 1-2 tsp extra virgin olive oil 

• Pinch smoked paprika

Directions:

1. In a food processor, combine the cottage cheese, vinegar, herbs, garlic, salt, pepper, and beans. Puree until the mixture is smooth. You might have to scrape down the sides of the processor bowl.

2. Remove from the food processor and place in a covered container in the refrigerator to chill for at least an hour.

3.  Just before serving, place in a serving dish. Drizzle with olive oil and a pinch of paprika. Taste for seasoning. Serve with pita chips and sliced veggies.

Tip: you also can use this as a spread for wraps and sandwiches. Yum!

Recipe by: Saara Haapanen

Photo Credit: Canva by AmalliaEka from Getty Images

Recipe: Homemade Buffalo Sauce

Warning: you’ll want to enjoy this buffalo sauce on pretty much everything from now on. The good news is with this homemade version you know exactly what you’re getting – and it’s all good stuff! Plus, you can adjust it to suit your taste buds.

Ingredients:

• ½ cup of your favorite hot sauce (Frank’s Original works great)

• 2 tbsp grass-fed butter

• 1 tbsp coconut aminos

• 1 tsp apple cider vinegar

• ½ tsp chili powder

• ½ tsp garlic powder

• ½ tsp onion powder

• ½ tsp black pepper

• ½ tsp cayenne pepper

• 1-2 tbsp honey

Directions:

1. Place all the ingredients in a saucepan over medium-low heat. Stir together and heat until warm, to mingle flavors.

2. Taste and adjust seasoning. This keeps in the refrigerator for 2-3 weeks.

Recipe by: Saara Haapanen

Photo Credit: Canva by bhofack2 from Getty Images

Recipe: Avocado Lime Sauce

This is a fantastic go-with-anything sauce that can really pull a meal together. It’s delicious over fish, tacos, chili – anything you want to add a Mexican flair to … and you can easily turn it into a salad dressing by adding just a little light coconut milk to it.

Adjust the seasonings to your palate – a little cumin or chili powder can be a great addition!

Ingredients:

• 2 avocados, peeled and cube

• ½ onion, coarsely chopped

• 2 cloves garlic, peeled

• ½ lime, juiced

• ¼ cup chopped cilantro

• 2 tbsp water

• 1 tsp salt

• ½ tsp red pepper flakes

Directions:

1. Place all the ingredients in a high-speed blender and mix until combined.

2. Store in a well-sealed container in the refrigerator for 3-4 days.

Recipe by: Saara Haapanen

Photo Credit: Canva