Quick Salad Dressings

Indian Curried Grapefruit Dressing

• 3/4 cup unflavored soy yogurt (could also use plain yogurt)
• 2 Tbsp coconut milk
• 4 Tbsp grapefruit juice concentrate
• 2 Tbsp curry powder
• 1/2 tsp black pepper

Thai Peanut-Orange Dressing

• 1/2 cup fresh orange juice
• 2 Tbsp fresh lemon juice
• 2 Tbsp peanut butter
• 1 Tbsp maple syrup
• 1 tsp black pepper
• 1/2 tsp chopped fresh chilies

Retro Green Goddess Dressing

• 3/4 cup soy sour cream or silken tofu (could also use regular sour cream)
• 1 Tbsp olive oil
• 1 Tbsp white wine vinegar
• 1 Tbsp fresh lemon juice
• 1 Tbsp shredded nori (dried seaweed)
• 1 Tbsp minced garlic
• 1 Tbsp chopped fresh parsley
• 1 Tbsp minced fresh tarragon

Italian Sun-dried Tomato-Rosemary Vinaigrette

• 8 sundried tomatoes, minced
• 1/2 cup olive oil
• 2 Tbsp fresh lemon juice
• 1/2 Tbsp Dijon mustard
• 1 Tbsp fresh rosemary, minced

Chinese Sesame-Soy Dressing

• 3/4 cup rice wine vinegar
• 1 tsp fresh orange zest
• 1 Tbsp soy sauce
• 1 Tbsp sesame oil
• 1 Tbsp fresh ginger, minced
• 1 Tbsp garlic, minced
• 1 Tbsp fresh orange juice

New England Thanksgiving Vinaigrette

• 1/2 cup vegetable oil
• 3 Tbsp cranberry sauce
• 1 Tbsp maple syrup
• 1 tsp vinegar

Healthy Chopped Veggie Vinaigrette  

• 6 Tbsp red wine vinegar or balsamic vinegar
• 3 Tbsp olive oil
• 1 Tbsp minced garlic
• 4 Tbsp chopped Roma tomatoes
• 2 Tbsp chopped bell pepper
• 2 Tbsp chopped celery
• 2 Tbsp chopped onion
• 2 Tbsp minced fresh oregano
• 1 tsp minced fresh basil

Continental Shallot and Caper Dressing

• 6 Tbsp red wine vinegar
• 2 Tbsp white wine vinegar
• 4 Tbsp olive oil
• 2 Tbsp chopped shallots
• 1 Tsbp drained capers
• 1 tsp Dijon mustard
• 1 tsp black pepper

Southwestern Chili Pepper Dressing

• 2 Tbsp chopped fresh chili peppers
• 4 Tbsp olive oil
• 2 Tbsp fresh lime juice
• 2 Tbsp minced onion
• 2 Tbsp tomato puree
• 1/2 Tbsp minced garlic
• 1 Tbsp chopped fresh cilantro
• 1 tsp ground cumin
• 1 tsp red pepper flakes

*each combination makes about a cup of dressing


recipe source: Vegetarian Journal Volume XXXIII No 2

zucchini Hummus

Ingredients:

·         3-4 medium zucchini’s

·         ¼ C olive oil

·         ¼ C lemon juice

·         ½ C + 2 Tbsp tahini

·         1 ½ tsp salt

·         2 tsp cumin (optional)

·         4 cloves garlic (optional)

·         Paprika to garnish

Directions:

1.       Chop zucchini into equal 1-2 inch chunks.

2.       Fill mixer or food processor half way with zucchini and slowly add the remaining chunks. (should make a liquid)

3.       Optional --If the zucchini is juicy take a fine mesh strainer and drain the zucchini over a bowl.

4.       Place the olive oil, lemon juice, tahini, garlic, cumin, and salt in mixer/food processor and process until smooth.

5.       Add the zucchini and blend together

6.       The hummus will be runny at first but should firm up if placed in the refrigerator for an hour.

7.       Can garnish with paprika, cumin, olive oil, or more garlic

Nutrients Per Serving (based on 12 servings per recipe)
Calories: 122
Fat: 11 g
Protein: 3 g
Carbohydrate: 5 g
Fiber: 2 g
Sodium: 213 mg
Potassium: 197 mg

Miso-Lime Sweet Potato Dip

Ingredients:

·         2 medium sweet potatoes (1 ¼ lb)

·         2 Tbsp white miso paste (optional)

·         2 Tbsp lime juice (optional)

·         1 tsp grated fresh ginger

·         ½ tsp grated lime zest, plus more for garnish (optional)

Directions:

1.       Pierce sweet potatoes with fork, and microwave 7 to 10 minutes, or until soft. (or bake 1 hours in 400 degree oven). Cool sweet potatoes 10 minutes, or until easy to handle, and then halve and coarsely chop (leave skins on).

2.       Transfer chopped sweet potatoes to food processor, add remaining ingredients, and pulse until smooth, adding up to 2 Tbsp water, if necessary to achieve desired consistency. Season with salt and pepper, if desired. Serve warm or at room temperature, garnish with lime zest, if using.

Makes 2 cups

Nutrients per serving (serving size 2 Tbsp)

Calories: 32

Protein: <1 g

Fat: <1 g

Carbohydrate: 7 g

Fiber: 1 g

Sodium: 78 mg

Potassium: 60 mg

Phosphorus: 10 mg

Creamy Cauliflower Sauce

Ingredients:

• 8 large garlic cloves, minced
• 2 Tbsp butter
• 5-6 cups cauliflower florets
• 6-7 cups vegetable broth or water
• 1 tsp salt (more to taste)
• 1/2 tsp pepper (more to taste)
• 1/2 cup milk (more to taste, can use unflavored almond/soy/rice milk)

Directions:

1. Garlic: saute the minced garlic with the butter in a large nonstick skillet over low heat. Cook for several minutes or until the garlic is soft and fragrant but not browned. Remove from heat and set aside.

2. Cauliflower: Bring the water or vegetable broth to a boil in a large pot. Add the cauliflower and cook, covered, for 7-10 minutes or until cauliflower is fork tender. Do not drain. 

3. Puree: Use a slotted spoon to transfer the cauliflower pieces to a food processor or blender. Add 1 cup vegetable broth or cooking liquid, sautéed garlic/butter, salt, pepper, and milk. Blend or puree for several minutes until the sauce is very smooth, adding more broth or milk depending on how thick you want the sauce to be. You may have to do this in batches depending on the size of your food processor/blender. Serve hot. If the sauce starts to look dry, add a few drops of water, milk, or olive oil.

Use as a pasta/pizza sauce or add to rice.

Serving size: 1/2 cup (recipe makes about 10 servings)

Nutrients Per Serving:

Calories: 52

Protein: 2 g

Fat: 3 g

Carbohydrate: 7 g

Fiber: 2 g

Sodium: 588 mg

Potassium: 212 mg

Phosphorus: 43 mg

recipe source: http://pinchofyum.com/creamy-cauliflower-sauce

Creamy Avocado Sauce

Ingredients:

• 1 medium, ripe avocado
• 1/2 lemon, juiced
• lemon zest
• 2-3 cloves of garlic
• 1/2 tsp salt, or to taste
• 1/4 cup fresh basil (optional)
• 2 Tbsp extra virgin olive oil

Directions:

Place garlic cloves, lemon juice, and olive oil into a food processor. Process until smooth. Add the pitted avocado, basil, and salt. Process until smooth and creamy.

Serves about 3 if mixed with pasta, can also be used as a sandwich spread.

Nutrition Facts Per Serving (based on 3 servings)

Calories: 162

Protein: 1 g

Fat: 16 g

Carbohydrate: 6 g

Fiber: 3 g

Sodium: 392 mg

Potassium: 258 mg

Phosphorus: 30 mg

Red Lentil Hummus

Ingredients:

• 2 cups water
• 1 cup dried red lentils
• 2 medium garlic cloves, finely chopped
• 3 tablespoons tahini
• 5 tablespoons olive oil
• 1/4 cup freshly squeezed lemon juice
• 1/4 teaspoon freshly ground black pepper

Directions:
1. Heat water in a small saucepan over high heat until boiling. Add lentils and reduce heat to low. Simmer until almost all of the liquid has been absorbed, about 15 minutes. Drain through a fine mesh strainer and let cool to room temperature, about 20 minutes.

2. Place lentils, garlic, and tahini in the bowl of a food processor fitted with a blade attachment and pulse until lentils are broken up, about 10 pules.

3. With the motor running, add oil, lemon juice, salt, and pepper and blend until evenly Incorporated, about 30 seconds. Scrape down the sides of the bowl and blend for 40 seconds or until smooth.

Makes about 2 cups

Nutrients Per Serving (about 2 Tbsp)
Calories: 98
Protein: 3.6 g
Fat: 6 g
Carbohydrate: 8 g
Fiber: 1.6 g
Potassium: 132 mg

Carrot Cashew Spread

Ingredients:

• 3 carrots, chopped
• 1 cup raw cashew pieces, divided
• 15 dried apricots, quartered (about 1/2 cup)

Directions

Put carrots in a small pot and cover with 2 inches of water. Bring to a boil, reduce heat to medium low, cover and simmer until tender, about 10 minutes. Add 3/4 cup of cashews and apricots, cover and continue to simmer until carrots are very soft, 5 to 7 minutes more; reserve 1/2 cup of the cooking water, and then drain well. Transfer carrot mixture and reserved water to a food processor and puree until smooth. Chill for at least one hour, and garnish with the rest of the cashew pieces.
Serves 8

Nutrients Per Serving:
Calories: 119
Fat: 8 g
Protein: 3 g
Carbohydrate: 11 g
Fiber: 1 g
Sodium: 5 g
Potassium: 165 mg
Phosphorus: 90 mg

Raw Hummus

Ingredients:

• 1 cup zucchini with skin, chopped
• 6 Tbsp raw tahini
• 6 Tbsp Sesame seeds, soaked for 4 hours, rinsed, and drained
• 3 Tbsp lemon juice
• 3 Tbsp olive oil
• 4 cloves garlic
• 1 tsp paprika
• 1 tsp salt
• 1/4 tsp ground cumin
• pinch of cayenne

Directions:

Combine all ingredients, except the Tahini and the sesame seeds in a high-speed blender or food processor and puree. Add sesame seeds and puree. Add tahini and blend until smooth and creamy. 

Makes approx. 10 servings

Nutrition Facts Per Serving:

Calories: 125

Protein: 2.7 g

Carbohydrate: 4.3 g

Fat: 11.6 g

Fiber: 1.6 g

sodium: 245 mg

Potassium: 105 mg

Phosphorus: 106 mg

Tangy Tahini Dressing

Ingredients:

• 1/4 cup Bragg organic apple cider vinegar
• 1/3 cup extra virgin olive oil
• 1/3 cup tahini
• 2 Tbsp clover honey
• 1/4 tsp garlic powder
• 1/4 tsp salt
• 1/4 tsp whole peppercorns

Directions:
Combine apple cider vinegar, olive oil, tahini, honey, and garlic powder in a blender and blend until smooth. If a blender is not available, simply combine ingredients in a large bowl and mix or whisk until smooth. Season with salt and pepper to taste.

Makes 10 servings (1.5 tablespoons)

Nutrients Per Serving:
Calories: 122
Protein: 2 g
Carbohydrates: 5 g
Fat: 12 g
Fiber: 1 g
Sodium: 57 mg
Potassium: 41 mg
Phosphorus: 59 mg

"Raw" Bean-less Zucchini Hummus

INGREDIENTS:
• 3 raw zucchini, peeled and chopped
• 6 tbsp lemon juice
• 4 cloves garlic
• 2 tsp paprika
• 1 tsp sea salt
• 1/2 tsp ground cumin
• 1 tsp turmeric
• 2 pinches ground cayenne pepper
• 1/2 cup raw tahini
• 1 cup sesame or sunflower seeds, soaked
• Extra-virgin olive oil, for drizzle
• Fresh parsley, minced for garnish

INSTRUCTIONS:
1. Place all ingredients, except oil and parsley, into a blender or food processor and blend until smooth or to desired consistency. Drizzle with oil and garnish with parsley. Complement it with crudités, raw flax crackers or whole-grain pita bread. You can also spread it on sandwiches or mix it with salads.

Nutrients per 3-oz serving
Calories: 140
Protein: 5 g
Total Fat: 11 g
Carbohydrate: 8 g
Fiber: 2 g
Sodium: 115 mg
Potassium: 315 mg
Phosphorus:260 mg

Recipe source: cleaneating.com

HOMEMADE HUMMUS

• 1 can of garbanzo beans (chick peas)
• 2 cloves of garlic, minced (if allowed, other seasonings like cumin, dill, paprika, cayenne would be good)
• 1 - 2 tbsp tahini (it's made out of ground up sesame seeds)
• Juice from 1/3 of a lemon
• 2 tbsp olive oil
• Salt and pepper to taste

Directions:

Place all of the ingredients in a blender for a few minutes, or until the mixture is creamy and smooth.
Serve in a bowl with fresh vegetables and sliced pita bread.
Fit's Tips: This is a basic recipe, so play around with it - add your own special ingredients like grated carrots or artichoke hearts.

Nutrients per serving: (about 8 servings)

Calories: 102

Protein: 3 g
Carbohydrate: 11 g
Fat: 5 g
Fiber: 2 g
Sodium: 138 mg
Potassium: 95 mg
Phosphorus: 62 mg

HUMMUS WITH PEANUT BUTTER

Makes about 15 servings

Ingredients:
• 2 to 3 cloves garlic
• 1 can garbanzo beans (chickpeas), drained and liquid reserved
• 2 to 3 tablespoons smooth peanut butter
• A handful fresh parsley leaves
• 1 lemon, zested and juiced
• Pinch freshly ground black pepper
• Pinch kosher salt
• 1/3 cup extra-virgin olive oil

Directions:
Chop the garlic finely in a food processor. Add the beans and 1/2 of the reserved liquid and process finely or to desired consistency. Add the peanut butter, parsley, lemon zest and juice, black pepper, and salt. Process until it forms a paste. Drizzle in the olive oil and process until it reaches the consistency of mayonnaise.

nutrients per serving:
Calories: 85
Protein: 2 g
Carbohydrate: 6 g
Fat: 6 g
Fiber: 1 g
Sodium: 82 mg
Potassium: 65 mg
Phosphorus: 30 mg

NUTS CHEESE

1/4 cup pistachios
1/2 cup pine nuts
1/4 cup almonds
1 Tbsp olive oil
1/4 C lemon juice
1 teaspoon herbs (basil, rosemary, oregano, etc depending on LEAP results)
1/2 tsp salt
water, if necessary
--> finely chop nuts in food processor. Add oil, lemon, and herbs- blend until smooth. Add as little water as possible to keep a thick consistency. Salt to taste

OR (For Phase 6):
1/3 macadamia
2/3 cup cashews
1 Tbsp oil
1/4 cup lime juice
1/2 bunch cilantro
1/2 red bell pepper
1/2 teaspoon salt

NUTRIENT INFORMATION (estimate 2 Tablespoon serving):
Calories 120
Carbohydrate 4 g
Fat 11 g
Protein 3 g
Fiber 1 g
Sodium: 145 mg
Potassium: 130 mg
Phosphorus: 90 mg