Sauce & Dip Recipes

Karma curried dip recipe for roasted vegetables. Made of yogurt, grape seed spread, curry, and spices

Karma Curried Dipping Sauce

This sauce recipe is easy to whip together and is perfect to dip roasted vegetables in.

-Curt

INGREDIENTS

2/3 cup grape seed spread (This can be found in health food stores with the name Vegenaise.  It is a vegan Mayo.)
1/3 cup plain yogurt
1 Tbsp curry powder
1 ts ground ginger
½ ts tumeric powder
½ ts chili powder
½ ts sweet hungarian paprika
¼ ts salt

 

MIX: In a small bowl, stir together the mayonnaise and yogurt. Stir in spices and salt. Cover and refrigerate at least 1 hour or overnight.

 

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Hummus recipe with chick peas, tahini, and seasonings

Simple Hummus

If you have never made your own hummus recipe, you have got to try it.  It is SO easy!  And it is fun making something so easy that turns out just as well (if not better) than as when you buy it.  Hummus contains lots of health stuff – protein, fiber, and healthy oils.  Use it as a dip for vegetables or pita triangles or spread it on a veggie sandwich.  Sure beats mayo!  – Jessica

1 cup dry garbanzo beans or chick peas (makes 2 1/2 cups cooked.  If you prefer to use canned, use almost 2 cans)

1/4 cup tahini sesame seed paste (optional)

1/3 cup lemon juice

1 tsp minced garlic

3/4 tsp salt

1/2 cup water

1/4 tsp cayenne pepper or to taste (start small)

1/4 tsp cumin (optional)

2-4 Tbsp olive oil

 

  1. COOK:  Cook the dry garbanzo beans in a small slow cooker with 4-5 cups of water.  Turn it on in the morning and several hours later, check back to see if they are soft.  There isn’t an exact time here.  Drain the water.  You should have about 2 1/2 cups beans, now.  If you would prefer to use 2 1/2 cups canned beans, that is fine, too.
  2. BLEND:  Place the cooked garbanzo beans along with all the rest of the ingredients besides the olive oil in a blender or food processor and blend.  If it is too thick, add more water little by little and stir it down to the bottom before blending again.  (I find that it is easier to use a food processor than a blender for this recipe because there is more room around the blade.  Once I blend it in the food processor, I transfer it into the serving bowl and then blend it again with an immersion blender to get it super smooth.)  Taste, and adjust salt and cayenne to how you like it.
  3. FINISHING TOUCHES: Spoon the hummus into a bowl and pour olive oil on top.  Garnish with another sprinkle of cayenne and a parsley sprig.

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tzatziki cucumber yogurt sauce for gyro falafel dressing or dip

Cucumber Yogurt Sauce

This sauce is cool, refreshing, and easy to make.  It is traditionally called tzatziki sauce and is used in gyros, greek-style grilled meats and with falafel (check out that yummy dancing carrots recipe).  It can also be used for a salad dressing or as a veggie dip.

– Jessica

 

1 cup plain yogurt (or greek yogurt, if you’d like it thicker)

1/2 cup cucumber, seeded and chopped small

2 Tbsp finely chopped red onion

1 clove garlic, minced

1 Tbsp fresh dill, finely chopped or 1 tsp dried dill weed

1 tsp sugar (optional)

 

  1. MIX:  Stir all ingredients together into a small bowl.

Enjoy!

Steamed Vegetables with healthy Cheese Sauce for dinner

Steamed Veggies with Cheese Sauce

This is absolutely one of our all time favorite vegetarian recipes. This rich cheese sauce gets a bit of a kick from the sharp cheddar and swiss cheeses. It’s a perfect compliment over a bed of steamed broccoli, cauliflower carrots and white potatoes. While cheese sauce would not be considered “low-fat”, we have tried to make it as healthy as possible, and served over a steamed batch of veggies makes it justifiable! We also serve this dish with a side of whole wheat bread… which is wonderful for dipping into the sauce.

-Curt and Jessica

 

CHEESE SAUCE
¼ cup butter
1/3 cup whole wheat pastry flour
4 cups milk (I always use skim)
2 cups sharp cheddar or swiss

VEGETABLES
1 large bunch of Broccoli
1 head of cauliflower
4-6 large carrots
4 medium white potatoes

STEAM: Cut vegetables into small sections for steaming. Place into a large pot for steaming (with a steamer tray inserted). Add an inch or two of water, cover and steam until vegetables are tender… about 15 to 20 minutes.  Since the broccoli will cook faster than the rest of the vegetables, to prevent it from getting mushy and turning a yucky green color, you can add the broccoli during the last 10 minutes of cooking.
BOIL: While vegetables are steaming prepare sauce. Slowly bring 4 cups of milk to a boil, stirring constantly. Stirring is essential because milk will scald quickly! Combine 1 cup of milk with flour and either shake in a mixing jar or blend and add to the milk. (I recommend having the flour and milk combined and ready to poor before starting to heat milk so that you can continually stir without stopping). Continue stirring over heat until the mixture thickens and immediately remove from the stove.
FINISH: Stir in grated cheese, salt and pepper until cheese is melted and sauce is ready to serve.

cinnamon sugar chips with sweet fruit salsa (kiwi, strawberries, apples, raspberries or blueberries)

Cinnamon Sugar Pita Chips with Fruit Salsa

Our Cinnamon Sugar Pita Chips with Fruit Salsa recipe is a fantastic way to satisfy a sweet tooth while still getting a healthy dose of whole grains and fruit.
Great party food!

-Jessica

2 whole wheat pitas or tortillas, each divided into 8 wedges
2 Tbs butter, melted (can also use a lightly flavored olive oil or cooking spray)
2 Tbs sugar
½ tsp cinnamon

 

Mix:  Mix together the sugar and cinnamon in a small bowl.
Coat:  Brush top of the wedges lightly with butter, oil, or cooking spray.  Next, sprinkle them with the cinnamon/sugar mixture.
Bake:  Bake on a cookie sheet at 400 for 5-8 minutes, depending on how chewy or how crunchy you like yours.

 

Fruit Salsa

This is our suggested recipe, but feel free to use any fruit you wish!

1 kiwi, peeled and diced
1 apple, peeled, cored and diced
4 oz. raspberries, blackberries, or blueberries
8 oz. strawberries, diced
2-3 Tbsp 100% fruit preserves, any flavor

Combine:  In a medium sized bowl, mix together all ingredients.  Store tightly covered in the refrigerator for up to 2 days, but best when used fresh.

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Guacamole Perfection easy avocado recipe

Guacamole Perfection

Avocados made into this Guacamole recipe are just amazing. I believe a good easy guacamole recipe with some hearty tortilla chips can be a meal in itself. Or, the perfect compliment to a good healthy well made Mexican main course. We make ours with fresh avocado mashed just enough, but leaving nice chucks of raw avocado. The additional flavors of cilantro, tomato, green onion and lime juice achieve guacamole perfection!  Adjust the following ingredients to make your own excellence in guacamole creation!

-Curt

 

4 medium avocados
few tablespoons of fresh minced cilantro
1 tomato finely chopped
1 stalk of green onion finely minced
lime juice from one lime
garlic salt to taste

 

PREPARE: Cut avocados and spoon out into a mixing bowl.  Mash just enough, but leaving some nice chunks of avocado.
MIX: Chop remaining veggies and gently stir in along with lime juice and garlic salt. Mix in the amount of ingredients to your tastes. There is no right or wrong – just variations!

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fresh basil pesto recipe with basil, pine nuts, garlic, salt, olive oil, and parmesan cheese

Basil Pesto

This intensely flavorful sauce is delicious on pasta, pizza, and as a spread for toasted baguette.  A little bit goes a long way with this recipe!  Pesto can even be frozen for later use, which makes for an especially easy meal.

-Jessica

 

3 cups fresh basil leaves, loosely packed
1/3 cup pine nuts
3 cloves fresh garlic, minced
½ tsp salt
½ cups olive oil
1/3 cups freshly grated parmesan or romano cheese

 

BLEND: Place basil and pine nuts in a food processor and pulse a few times until basil leaves are fairly small.   Add in garlic, salt, olive oil and cheese.  Continue to  pulse until well blended, but with some texture remaining.

 

Note: Pesto can be stored in the refrigerator for a few days if tightly covered.  It can also be frozen for long-term storage.  The easiest way to freeze pesto is to put it into ice cube trays.  When frozen, remove from the trays and store the pesto cubes in a freezer bag.  When you want to use, it will be ready to thaw in individual portions!