Creamy Horseradish Dip with Raw Vegetables

Makes 24 servings.

Preparation Time: 20 minutes

Makes 24 servings.

Preparation Time: 20 minutes

Total Fat o.2g

Saturated Fat o.og Cholesterol omg Sodium 7img Carbohydrate 3.2g

Dietary Fiber i.3g Protein i.9g

* Percent Daily Values are based on a 2,ooo calorie diet.

Amount Per Serving

Calories Calories from fat

Amount Per Serving

Calories Calories from fat

Total Fat o.2g

Saturated Fat o.og Cholesterol omg Sodium 7img Carbohydrate 3.2g

Dietary Fiber i.3g Protein i.9g

% Daily Value*

* Percent Daily Values are based on a 2,ooo calorie diet.

- This dip is very low in fat. If you wanted it to have a richer mouth feel, add more nayonaise.

- The serving size shown applies when this dish is being served as an appetizer. If this is served as a greater part of a meal, it may not make as many servings._

12 1/3 ounces tofu, low-fat silken 4 tablespoons horseradish, blended/jarred 1 teaspoon nayonaise vegi dressing (or other vegan mayonnaise) 1/2 teaspoon sea salt

1/4 cup green onions, chopped fine (about 2 stalks)

DIPPERS

2 cups cauliflower florets (about 1/2 head) 2 cups broccoli florets 1 cup broccoli stalks, peeled (from 1 bunch of broccoli) 6 celery stalks 4 carrots

Blend together the tofu, horseradish, vegan mayonnaise, and salt. Fold in green onions. Chill dip. DIPPERS

Cut dipping vegetables into dipping-size pieces. Serve vegetables with dip.

1 Serving = 1.5 Tablespoons._

Per serving: 21 Calories; less than one gram Fat (9% calories from fat); 2g Protein; 3g Carbohydrate; omg Cholesterol; 71mg Sodium

Preparation Time: 10 minutes

Serving Ideas: Spread on rice cakes or crackers.

Preparation Time: 10 minutes

Serving Ideas: Spread on rice cakes or crackers.

Amount Per Serving

Calories

So

Calories from fat

3o

S

0 Daily Value*

Total Fat 3.5g

5%

Saturated Fat 0.4g

2%

Cholesterol omg

o%

Sodium 64mg

3%

Carbohydrate 9.5g

3%

Dietary Fiber 1.3g

5%

Protein 3.6g

7%

Vitamin A

o.2%

Vitamin C

2.3%

Calcium

ó.7%

Iron

io.3%

* Percent Daily Values are based on a

2,000 calorie diet.

- This dip is easy to prepare ahead of time, and will keep in the refrigerator, providing nutritious snacks and appetizers, for a week (if it lasts that long). As with most bean dips/ pates, this also freezes well so I like to make large batches for use over one or more months.

- The serving size shown applies when this dish is being served as an appetizer. If this is served as a greater part of a meal, it may not make as many servings._

4 garlic cloves

3 cups garbanzo beans, cooked, drained (see "Glossary of Cooking Terms" for more information about cooking beans)

2 tablespoons lemon juice 6 tablespoons tahini 1 tablespoon white miso 1/4 teaspoon sea salt

Add all ingredients to a food processor (or blender) and blend until smooth.

Note: If you wanted the lower the fat of your hummus, for every 3 cups of cooked garbanzo beans, you could lower the tahini to 3 tablespoons and bring the calories from fat to about 29%.

1 Serving = 3 Tablespoons.

VARIATIONS:

- Use any type of nut or seed butter in place of the tahini.

- Use different types of seasonings such as: spices, herbs, mustard, vinegar.

- For a more elegant presentation, serve the dip in filo cups (see "Glossary of Ingredients" for instructions - note that filo contains gluten, so if you are avoiding gluten, use another presentation method). These can either be made small for individual servings, or large for including on a buffet table.

- Serve with rice cakes for a gluten-free alternative to whole grain crackers._

Per serving: 80 Calories; 3g Fat (37% calories from fat); 4g Protein; 9g Carbohydrate; omg Cholesterol; 64mg Sodium

Preparation Time: 10 minutes

Serving Ideas: Spread on rice cakes or crackers.

* Percent Daily Values are based on a 2,ooo calorie diet.

Amount Per Serving

Amount Per Serving

Calories 155

Calories from fat 51

% Daily Value*

Total Fat 6.og 9%

Saturated Fat o.5g 2%

Cholesterol omg o%

Sodium 277mg 12%

Carbohydrate 21.7g 7%

Dietary Fiber 6.og 24%

Protein 5.7g 11%

Vitamin A 2.3%

Vitamin C 53.o%

Calcium 4.5%

Iron 1o.4%

* Percent Daily Values are based on a 2,ooo calorie diet.

- This dip is easy to prepare ahead of time, and will keep in the refrigerator, providing nutritious snacks and appetizers, for a week (if it lasts that long). As with most bean dips/ pates, this also freezes well so I like to make large batches for use over one or more months.

- The serving size shown applies when this dish is being served as an appetizer. If this is served as a greater part of a meal, it may not make as many servings._

6 large chipotle peppers, seeds removed 6 medium dried figs io garlic cloves 2 teaspoons ground coriander 5 cups pinto beans, cooked, drained (see "Glossary of Cooking Terms" for more information about cooking beans) 3/4 cup ground toasted pecans 1/4 cup white miso 1 teaspoon sea salt 1/4 cup hemp oil, (optional) (or flax oil)

(do not use if this dip is to be baked)

Soak chili peppers and figs in some warm water until softened.

Add all ingredients to a food processor (or blender) and blend until smooth. Use the pepper soaking water (or water) to change consistency if desired. Note that the dip does become quite a bit thicker when refrigerated.

Serve immediately, or refrigerate and serve, or to integrate flavors completely, pour mixture into a earthenware casserole dish (with cover), and bake at 25o degrees F (i2o degrees C) for i to 2 hours, then refrigerate and serve.

VARIATIONS:

- Use any type of nut or seed (either ground or in a butter form) in place of the ground pecans.

- Use any type of chili peppers: either dried, roasted, or fresh.

- Use roasted red bell peppers (with skin removed) in place of chili peppers for a less spicy dip.

- Use different types of seasonings such as: spices, herbs, mustard, vinegar.

- For a more elegant presentation, serve the dip in filo cups (see "Glossary of Ingredients" for instructions - note that filo contains gluten, so if you are avoiding gluten, use another presentation method). These can either be made small for individual servings, or large for including on a buffet table.

- Serve with rice cakes for a gluten-free alternative to whole grain crackers._

Per serving: i55 Calories; 6g Fat (bb% calories from fat); 6g Protein; 22g Carbohydrate; omg Cholesterol; 277mg Sodium

Makes 14 servings.

Preparation Time: 1 hour, 1o minutes

Serving ideas: Serve with "Cilantro Sauce" (see recipe) for dipping.

- The serving size shown applies when this dish is being served as an appetizer. if this is served as a greater part of a meal, it may not make as many servings.

Amount Per Serving

Calories Calories from fat

Total Fat 1.3g

Saturated Fat o.2g Cholesterol omg Sodium 144mg Carbohydrate 21.3g

Dietary Fiber 3.og Protein 4.7g

Vitamin A Vitamin C Calcium Iron

% Daily Value*

* Percent Daily Values are based on a 2,ooo calorie diet.

QUINOA

1 cup quinoa, washed

2 cups no-salt-added vegetable broth, (or water) 6 garlic cloves, minced

1/2 teaspoon sea salt 1/8 teaspoon cayenne

FINISHING

1 tablespoon ground flax seed, (optional) 1/2 teaspoon sea salt

2 cups corn, frozen

(1o ounces of frozen corn kernels)

1 cup black beans, cooked, rinsed, drained

(see "Glossary of Cooking Terms" for more information about cooking beans)

1/4 cup green onions, chopped (about 2 green onions; green and white parts)

1/4 cup ground pumpkin seeds, (optional)

QUINOA

Be sure to wash quinoa well. Place quinoa in sauce pan with broth, garlic, sea salt, and cayenne. Cover and bring to a boil. Once boiling, simmer for 15 to 2o minutes.

(Note: if you have leftover quinoa, you can use 2 1/2 cups of that instead of cooking more - just add the garlic and cayenne to the quinoa)

FINISHING

To the quinoa, stir in ground flax seed, salt, corn, cooked black beans, green onions, and ground pumpkin seeds (if using).

Mixture could be refrigerated at this point (for up to 4 days), and the croquettes could be made later. BAKING

Put parchment paper down on a baking sheet (if you don't have parchment paper, you can oil your baking sheet). Croquettes can even stick a little to a non-stick baking sheet which messes up the croquettes, so I greatly prefer parchment paper because it always makes for very easy removal.

Let quinoa mixture cool just enough so the mixture can be handled without burning your hands (this should happen quickly since the frozen corn will lower the temperature). Using your hands, take about 2 tablespoons of mixture, shape it into a log shaped piece, and place it on a the baking sheet. if the mixture seems a little dry or crumbly, and it is difficult to form the croquettes, add some water until it gets a little mushy so that the croquettes can be easily formed, and so they stay together. if the mixture seems a little too wet, add some brown rice flour. Repeat making croquettes using all mixture. You should end up with about 28 small croquettes.

if desired, spray a little oil on each croquette (this will make them brown nicely and give them a lightly crisp crust).

Bake in a 4oo degree F (2oo degree C) oven (no need to preheat oven) for 35 minutes, or until they are light golden brown and have crispy edges.

1 Serving = 2 croquettes.

VARIATIONS:

- Add more cayenne for a spicier croquette.

- Add finely chopped, pan sauted, and seasoned tempeh instead of black beans.

- Make larger croquettes, and serve as an entree._

Per serving: 94 Calories; 1g Fat (1o% calories from fat); 5g Protein; 21g Carbohydrate; omg Cholesterol; 144mg Sodium

Makes 16 servings.

Preparation Time: 1 hour, 5 minutes

Serving Ideas: Spread on rice cakes or crackers.

* Percent Daily Values are based on a 2,ooo calorie diet.

Amount Per Serving

Amount Per Serving

Calories 268

Calories from fat 47

% Daily Value*

Total Fat 5.5g 9%

Saturated Fat o.5g 3%

Cholesterol omg o%

Sodium 279mg 12%

Carbohydrate 48.7g 16%

Dietary Fiber 8.8g 35%

Protein lo.og 20%

Vitamin A o.7%

Vitamin C 3.6%

Calcium 3.9%

Iron 16.1%

* Percent Daily Values are based on a 2,ooo calorie diet.

- This dip is easy to prepare ahead of time, and will keep in the refrigerator, providing nutritious snacks and appetizers, for a week (if it lasts that long). As with most bean dips/ pates, this also freezes well so I like to make large batches for use over one or more months.

- The serving size shown applies when this dish is being served as an appetizer. If this is served as a greater part of a meal, it may not make as many servings._

MUSHROOMS

1 1/2 pounds portabella mushrooms (weight with the stems)

(about 3 medium-sized mushrooms)

2 teaspoons olive oil 1 teaspoon sea salt

BEANS

1/2 teaspoon olive oil 1 medium onion

1 3/4 cups mung beans, washed and drained (see "Glossary of Cooking Terms" for more information about washing beans)

3 1/2 cups water

FINISHING 3/4 cup walnuts

7 garlic cloves

1/4 teaspoon ground black pepper

4 tablespoons dark miso 1/4 cup flax oil, (optional)

(do not use if this dip is to be baked)

MUSHROOMS

Take the stems out of the portobella mushrooms. Brush dirt from mushroom caps. Gently wash the caps, but minimize the amount of time the mushroom is in contact with water, and use as little water as possible. Wash stems. Slice the caps into 1/2-inch pieces and chop the stem. Toss cap pieces and chopped stems with olive oil and then with the 1 teaspoon of salt.

Place mushrooms on baking sheet (it should not need to be oiled since the mushrooms are oiled). Roast in a 45o degree F (23o degree C) oven (no need to preheat oven) for about 25 minutes, or until the are well done, but not completely dried out.

BEANS

Heat an uncovered pressure cooker over medium-high heat and add oil. Saute onion until it starts to brown just slightly. Add the washed mung beans and water. Seal cover on pressure cooker and bring up to pressure. Begin timing at this point and adjust heat to maintain pressure (use a flame tamer so beans does burn to the bottom of the cooker). Cook for 2o minutes.

Remove pot from heat; release pressure on cooker and open. FINISHING

Grind walnuts in a food processor. Add mushrooms and beans and remaining ingredients to the walnuts in the food processor and blend until smooth. Use a little broth (or water) to change consistency if desired. It is a fairly thick pate, and will become a bit thicker when refrigerated.

Serve immediately, or refrigerate and serve, or to integrate flavors completely, pour mixture into a earthenware casserole dish (with cover), and bake at 2so degrees F (i2o degrees C) for 1 to 2 hours, then refrigerate and serve.

VARIATIONS:

- Use shiitake mushrooms instead of portabella mushrooms.

- Use other types of beans.

- Use any type of nut or seed (either ground or in a butter form) in place of the ground walnuts.

- Toast the walnuts before grinding for a different flavor.

- Add roasted garlic gloves to the pate mixture.

- Use 14 ounces of canned black olives in place of the mushrooms.

- Use different types of seasonings such as: spices, herbs, mustard, vinegar.

- For a more elegant presentation, serve the dip in filo cups (see "Glossary of Ingredients" for instructions - note that filo contains gluten, so if you are avoiding gluten, use another presentation method). These can either be made small for individual servings, or large for including on a buffet table.

- Serve with rice cakes for a gluten-free alternative to whole grain crackers._

Per serving: 268 Calories; 6g Fat (18% calories from fat); log Protein; 49g Carbohydrate; omg Cholesterol; 279mg Sodium

Preparation Time: 10 minutes

Serving Ideas: Spread on rice cakes or crackers.

Preparation Time: 10 minutes

Serving Ideas: Spread on rice cakes or crackers.

Total Fat 6.6g

Saturated Fat o.5g Cholesterol omg Sodium 19omg Carbohydrate 19.2g

Dietary Fiber 3.3g Protein 7.9g

* Percent Daily Values are based on a 2,ooo calorie diet.

Amount Per Serving

Calories 159

Calories from fat 57

% Daily Value*

Total Fat 6.6g

Saturated Fat o.5g Cholesterol omg Sodium 19omg Carbohydrate 19.2g

Dietary Fiber 3.3g Protein 7.9g

* Percent Daily Values are based on a 2,ooo calorie diet.

- This dip is easy to prepare ahead of time, and will keep in the refrigerator, providing nutritious snacks and appetizers, for a week (if it lasts that long). As with most bean dips/ pates, this also freezes well so I like to make large batches for use over one or more months.

- Even with the use of almonds, this dip is still low in fat because black beans are fairly low in fat (as opposed to garbanzo beans) (although not quite as low in fat as red beans such as adzuki).

- The serving size shown applies when this dish is being served as an appetizer. If this is served as a greater part of a meal, it may not make as many servings._

1o garlic cloves

6 cups black beans, cooked, drained (see "Glossary of Cooking Terms" for more information about cooking beans) 2 tablespoons dried oregano 2 tablespoons ground cumin 1 teaspoon ground black pepper

1 tablespoon brown rice vinegar 1/2 cup ground almonds (or almond butter) 4 tablespoons dark miso 1/4 teaspoon sea salt 1/4 cup flax oil, (optional) (do not use if this dip is to be baked)

Add all ingredients to a food processor (or blender) and blend until smooth. Use the bean cooking liquid (or broth) to change consistency if desired. Note that the dip does become quite a bit thicker when refrigerated.

Serve immediately, or refrigerate and serve, or to integrate flavors completely, pour mixture into a earthenware casserole dish (with cover), and bake at 25o degrees F (12o degrees C) for 1 to 2 hours, then refrigerate and serve.

VARIATIONS:

- Use any type of nut or seed (either ground or in a butter form) in place of the ground almonds.

- Toast the almonds before grinding for a different flavor.

- Add roasted red bell peppers to the dip.

- Use different types of seasonings such as: spices, herbs, mustard, vinegar.

- For a more elegant presentation, serve the dip in filo cups (see "Glossary of Ingredients" for instructions - note that filo contains gluten, so if you are avoiding gluten, use another presentation method). These can either be made small for individual servings, or large for including on a buffet table.

- Serve with rice cakes for a gluten-free alternative to whole grain crackers._

Per serving: 159 Calories; 7g Fat (36% calories from fat); 8g Protein; 19g Carbohydrate; omg Cholesterol; 19omg Sodium

Makes 16 servings.

Preparation Time: 30 minutes

Serving Ideas: Spread on rice cakes or crackers.

Preparation Time: 30 minutes

Serving Ideas: Spread on rice cakes or crackers.

Makes 16 servings.

Amount Per Serving

Calories

i44

Calories from fat

4i

S

0 Daily Value*

Total Fat 4.9g

8%

Saturated Fat o.6g

3%

Cholesterol omg

0%

Sodium 180mg

8%

Carbohydrate 45.5g

15%

Dietary Fiber 7.3g

29%

Protein 8.3g

17%

Vitamin A

0.1%

Vitamin C

1.9%

Calcium

4.3%

Iron

15.0%

* Percent Daily Values are based on a

2,000 calorie diet.

- This dip is easy to prepare ahead of time, and will keep in the refrigerator, providing nutritious snacks and appetizers, for a week (if it lasts that long). As with most bean dips/ pates, this also freezes well so I like to make large batches for use over one or more months.

- The serving size shown applies when this dish is being served as an appetizer. If this is served as a greater part of a meal, it may not make as many servings._

1 ounce dried shiitake mushrooms

2 cups water

2 tablespoons truffle oil, (or olive oil)

1 1/2 pounds fresh shiitake mushrooms, coarsely chopped

1 medium onion, chopped

3 1/2 cups white beans, cooked, drained (see "Glossary of Cooking Terms" for more information about cooking beans) 1/2 cup pecans 3 tablespoons white miso 1/2 teaspoon sea salt 2 tablespoons truffle oil, (or olive oil) 8 garlic cloves

In a bowl, soak dried mushrooms in water until mushrooms are soft.

Heat a skillet over medium-high heat and add oil. Saute fresh chopped mushrooms for about 2o minutes until all the moisture evaporates. Add onions, and continue to cook until onions are soft.

To a food processor (or blender), add drained, soaked mushroom, cooked mushrooms and onion, and all remaining ingredients, and blend until smooth. Add water or broth to change the consistency of the dip if desired. Note that the dip does become quite a bit thicker when refrigerated.

Serve immediately, or refrigerate and serve, or to integrate flavors completely, pour mixture into a earthenware casserole dish (with cover), and bake at 2so degrees F (12o degrees C) for 1 to 2 hours, then refrigerate and serve.

VARIATIONS:

- Use any type of nut or seed (either ground or in a butter form) in place of the pecans.

- Use different types of seasonings such as: spices, herbs, mustard, vinegar.

- For a more elegant presentation, serve the dip in filo cups (see "Glossary of Ingredients" for instructions - note that filo contains gluten, so if you are avoiding gluten, use another presentation method). These can either be made small for individual servings, or large for including on a buffet table.

- Serve with rice cakes for a gluten-free alternative to whole grain crackers._

Per serving: 244 Calories; 5g Fat (17% calories from fat); 8g Protein; 46g Carbohydrate; omg Cholesterol; 18omg Sodium

Preparation Time: 10 minutes

Serving Ideas: Spread on rice cakes or crackers.

Preparation Time: 10 minutes

Serving Ideas: Spread on rice cakes or crackers.

Amount Per Serving

Calories 157

Calories from fat 39

% Daily Value*

Total Fat 4.5g 7%

Saturated Fat 0.4g 2%

Cholesterol omg 0%

Sodium 198mg 8%

Carbohydrate 23.4g 8%

Dietary Fiber 4.4g 18%

Protein 7.3g 15%

Vitamin A 4.7%

Vitamin C 68.9%

Calcium 3.2%

Iron 10.4%

* Percent Daily Values are based on a 2,000 calorie diet.

- This dip is easy to prepare ahead of time, and will keep in the refrigerator, providing nutritious snacks and appetizers, for a week (if it lasts that long). As with most bean dips/ pates, this also freezes well so I like to make large batches for use over one or more months.

- Even with the use of ground pumpkin seeds, this dip is still low in fat because black beans are fairly low in fat (as opposed to garbanzo beans) (although not quite as low in fat as red beans such as adzuki).

- The serving size shown applies when this dish is being served as an appetizer. If this is served as a greater part of a meal, it may not make as many servings._

6 large dried ancho chilies, seeds removed 1/2 cup dried prunes, pits removed

1 small onion 12 garlic cloves

1/4 teaspoon cayenne, or to taste 6 cups black beans, cooked, drained

(see "Glossary of Cooking Terms" for more information about cooking beans) 6 tablespoons ground pumpkin seeds, (or ground almonds)

5 tablespoons dark miso 1/4 cup flax oil, (optional) (do not use if this dip is to be baked)

Soak chili peppers and prunes in some warm water until softened.

Add all ingredients to a food processor (or blender) and blend until smooth. Use the pepper soaking water (or water) to change consistency if desired. Note that the dip does become quite a bit thicker when refrigerated.

Serve immediately, or refrigerate and serve, or to integrate flavors completely, pour mixture into a earthenware casserole dish (with cover), and bake at 250 degrees F (120 degrees C) for 1 to 2 hours, then refrigerate and serve.

VARIATIONS:

- Use any type of nut or seed (either ground or in a butter form) in place of the ground pumpkin seeds.

- Toast the pumpkin seeds before grinding for a different flavor.

- Use any type of chili peppers: either dried, roasted, or fresh.

- Use roasted red bell peppers (with skin removed) in place of chili peppers for a less spicy dip.

- Use different types of seasonings such as: spices, herbs, mustard, vinegar.

- For a more elegant presentation, serve the dip in filo cups (see "Glossary of Ingredients" for instructions - note that filo contains gluten, so if you are avoiding gluten, use another presentation method). These can either be made small for individual servings, or large for including on a buffet table.

- Serve with rice cakes for a gluten-free alternative to whole grain crackers._

Per serving: 157 Calories; 5g Fat (25% calories from fat); 7g Protein; 23g Carbohydrate; 0mg Cholesterol; 198mg Sodium

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