STUFT Mama dips

Peanutty Chia Pumpkin Dip       (serves one)

1/4 cup canned pumpkin
1 tablespoon chia
2 tablespoon PB2
1- 2 tablespoons granulated sugar substitute or regular sugar
splash vanilla (optional)
pinch of baking powder (optional)

from the Mama herself

Greek Yogurt Taco Dip

by Taralynn

This afternoon I had a craving for chip n dip so I decided to eat something much more healthier! I

- chopped up an orange bell pepper

(& made a yummy 40 calorie dipping sauce with)

- 2 tbsps of plain geek yogurt and

- 1 tsp of taco seasoning

Use bell peppers for veggie dip

I just really like this idea of using bell peppers as an all natural, edible holder for dipping sauce on a veggie platter. Not only is it aesthetically pleasing, but it leaves you with no waste!

Broccomole

Ingredients

3 cups chopped broccoli
1 jalapeno, chopped, seeds removed
2 tbs green onions
1 tsp olive oil
2 ounces fat free cream cheese  
1/4 tsp chili powder
1 tbs cilantro
1/4 tsp salt
1/4 tsp black pepper

Instructions1.  Cook the broccoli in lightly salted water until very soft. Overcook the broccoli in comparison to the al dente cooking that most recipes recommend.
2.  Drain broccoli very well.
3.  Transfer to a food processor. Add the remaining ingredients and process until smooth, add additional olive oil for a smoother texture.
4.  Serve warm

Find it here

White Bean and Roasted Garlic Dip & Roasted Garlic Recipe

White Bean and Roasted Garlic Dip

2 15.5 ounce cans white beans, rinsed and drained
2 Tbsp Whole Roasted Garlic (recipe below)
3 Tbsp EVOO
1/4 cup fresh lemon juice
salt and pepper to taste
1/4 cup fresh flat-leaf parsley leaves for garnish


In a food processor, combine beans, roasted garlic, oil and lemon juice. Process until smooth.
Season with salt and pepper.

This will keep in an air-tight container in the fridge for 3 days.

Transfer to a serving bowl, garnish with parsley leaves and serve for dipping.


Makes 3 cups 
Nutritional information per serving (12x 1/4cup serving):
83 calories
4g fat
4g protein
12g carbs
3.5 g fiber

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Whole Roasted Garlic

1 head garlic
1 Tbsp olive oil


Preheat oven to 375 degrees

Cut off the top third of the garlic head so that the tops of the cloves are exposed.

Place garlic head, unpeeled, in a small ovenproof dish and drizzle with the oil.

Cover with aluminum foil and bake for 30 minutes.

Uncover and bake until the garlic is soft and golden brown, another 30-40 minutes.

*If you aren't using this right away, allow to cool and store in an airtight container in the refrigerator for up to 5 days.


Source: Ellie Krieger's "The Food You Crave" Cookbook

Spicy Clean BBQ Sauce

1 tsp safflower oil
1/2 large sweet onion, diced
2 cloves garlic, chopped
1 cup Clean bottled or homemade tomato sauce
1 chipotle pepper in adobo sauce, chopped
1 Tbsp deli or dijon mustard
1 Tbsp unfiltered cider vinegar
1 tsp Worchestershire sauce
2 Tbsp unsulfured blackstrap molasses
1 Tbsp honey
1 tsp chili powder
1/2 tsp smoked or sweet paprika

1. Heat safflower oil in a small saucepan over medium heat. Add onion and saute until soft and starting to brown, 5 minutes. Add garlic and cook for 1 minutes longer. Add rest of ingredients, stir to combine, and simmer for 15 minutes until slightly thickened.

2. Pour into food processor or blender and blend until smooth. Can be stored in a sealed container in refrigerator for up to two weeks.

Servings 8 x 2 Tbsp
Calories: 50
Protein: 1g
Fat: 1g

PESTO [2 recipes]

Basil Lemon Pesto (The Eat-Clean Diet Cookbook 2)

3 large cloves garlic
1/4 cup pine nuts
3 cups fresh basil leaves, slightly packed
juice and zest of 1/2 lemon
3/4 tsp sea salt
1/8 tsp ground black pepper
2 Tbsp EVOO
1/4 cup freshly grated Parmigiano Reggiano

1. In a food processor, pulse garlic and pine nuts until chopped. Add basil, lemon juice and zest, salt and pepper. Pulse until chopped.

2. While processor is running, stream in olive oil until pesto is blended and fairly smooth. Stop processor and use a rubber spatula to scrape down sides. Add parmigiano Reggiano and pulse blend until all ingredients are combined.
Serve over pasta, as a sandwich spread, in wraps, on meats, or use your imagination!
Can be refrigerated, covered, for up to one week.

Servings 6 x 2Tbsp
Calories: 62
Protein 3g
Total Fat 10g

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Pesto (Flat Belly Diet Cookbook)

1/2 cup pine nuts
6 cups packed fresh basil
1 clove garlic
1/2 cup grated Parmesan cheese
1 tsp sea salt
1/4 tsp ground black pepper
1/2 cup EVOO

1. Toast pine nuts in a large nonstick skillet over medium heat, stir often for 3-4 minutes or until lightly browned and fragrant. Tip onto a plate and let cook

2. Combine pine nuts, basil, garlic, cheese, salt, and pepper in a food processor. Pulse until coarsly chopped. With the machine running, add oil through the feed tube to blend into a rough paste.

Servings 24 x 2 Tbsp
Calories: 71
Protein: 1g
Fat: 7g

Black Bean Dip

Makes 1.5 cups

Ingredients


2 cans black beans, drained and rinsed*
1/4 cup reserved black bean liquid*
1/4 of a medium red onion
1 roma tomato
2 garlic cloves
2 T chopped fresh cilantro
1 T lime juice
1/2 T apple cider vinegar
1 t cumin
1/2 t sea salt
1/4 t cayenne pepper

PreparationPlace all ingredients in a blender or food processor and puree until smooth.
Transfer the dip to a bowl, add more sea salt to taste, garnish with leftover cilantro and serve.

This dip has a nice kick from the garlic, red onion and cayenne pepper and pairs well with tortilla chips and fresh veggies. I think it would be great as a sandwich spread as well! 

Roasted Eggplant Dip, Tosca Reno's Eat Clean Cookbook

Ingredients:

1 medium eggplant, salted (see how-to below)

Juice of 1 lemon

1/4 cup extra virgin olive oil

1/2 cup purple onion, chopped

1 red pepper, finely chopped

1 green chili, finely chopped

2 Tbsp fresh basil, chopped

1 tsp dried oregano

1 Tbsp fresh cilantro, chopped

2 cloves of garlic, pressed

1 Tbsp Fig Vinegar

1/2 tsp sea salt

1. Preheat oven to broil setting

2. Prepare a baking sheet by lining with parchment paper.

3. Cute eggplant in half and place cut side down on baking sheet, Prick with a fork all over. Place in the over and roast for 15 minutes or until fork pierces the flesh easily. Remove from oven and let cool

4. Once cooled, scrape the eggplant into a bowl, discard skins.

5. Add lemon juice immediately to keep eggplant from turning brown. Add all remaining ingredients and mix well.

* Dip will not be smooth, more like a chunky salsa*

Serve with toasted pita chips.

Nutritional Information (4 Tbsp serving):

Calories 61

Protein 1 g

Carbs 5g

Fiber 2g

Sugar 2g

To salt eggplant, peel it and then slice, cube, or quarter it, depending on the recipe. Sprinkle the pieces generously with salt and let them sit in a colander for an hour (you'll usually see a lot of liquid beading on the surface). Rinse the eggplant in plenty of water to remove the salt, firmly squeeze a few pieces at a time in the palm of your hand to draw out almost all the moisture, and then pat the eggplant dry with paper towels. Thorough drying is important; squeezing out excess moisture will give you a less greasy result.

Smashed Chickpea & Avocado Salad Sandwich

Yields enough for 3 - 4 salads

Prep Time: 10 minutes - Total Time: 10 minutes

This Smashed Chickpea & Avocado Salad Sandwich is a great quick and easy lunch option that is good for you too! The salad also makes a great dip!

Ingredients:

1 (15 ounce) can chickpeas or garbanzo beans
1 large ripe avocado
1/4 cup fresh cilantro, chopped
2 tablespoons chopped green onion
Juice from 1 lime
Salt and pepper, to taste
Bread of your choice (I use whole wheat bread)
Fresh spinach leaves or other sandwich toppings: lettuce, tomato slices, sprouts, etc.

Directions:

1. Rinse and drain the chickpeas. Place on a paper towel and remove the outer skins. You can leave them on, but I like to remove them.

2. In a medium bowl, using a fork or potato masher smash the chickpeas and avocado together. Add in cilantro, green onion, and lime juice. Season with salt and pepper, to taste.

3. Spread salad on bread and top with your favorite sandwich toppings. I like to add fresh spinach leaves.

Note: This salad also makes a great dip. Serve with cut up veggies, crackers, or pita chips. Also, this salad is best eaten the day it is made because it will turn brown due to the avocado.

Source: Two Peas & Their Pod

FIVE WAYS TO USE TOSCA'S YOGURT CHEESE

"The Original" Yogurt Cheese Dip:

1 cup yogurt cheese

2 cloves garlic, minced

1/2 c. fresh basil

2 T minced fresh green onion

1 tsp dried oregano

1/2 tsp sea salt

Freshly ground black pepper

Mix well.

Nutrition Information (1 Tbsp.):

19 Calories

1g Fat

2g Protein

2.5g Carbs

0.1 g Fiber

70mg Sodium

***

Herbed Spinach Yogurt Cheese Dip:

2 minced cloves garlic

1/2 cup minced fresh basil

2 tsp avocado oil, pinch sea salt

1 package frozen spinach, thawed and well drained

1 1/2 cups yogurt cheese.

Mix well and chill for one hour.

Serve with crudités or baked pita chips.

***

Whipped Cream:

1 1/2 cups yogurt cheese

1 tsp pure vanilla extract

1 tsp ground cinnamon.

Blend well and use as a topping.

***

Cake Frosting:

1/4 cup finely ground Sucanat

1 tbsp arrowroot

1/2 tsp pure vanilla extract

2 cups yogurt cheese

Blend well.

***

Chocolate Mousse:

3 tbsp melted dark chocolate (70% cocoa, or greater)

1 tsp raw honey

1 cup yogurt cheese.

Blend well and refrigerate for 1 hour.

Easy Blender Salsa (Rotel)

Let me introduce you to the easiest salsa you've ever met. It literally comes together in under 5 minutes. Not only is it easy peasy to prepare but it's down right delicious. Unlike pico de gallo, it's more like a salsa you'd get in a Mexican restaurant served with chips before you get dinner.

Ingredients:

1- 14 oz can diced tomatoes

1- 10 oz can orginal Rotel

1/2 small onion, roughly chopped

1 clove garlic, peeled and smashed

1/2-1 jalapeno, seeded or not (depends on how spicy you like it)

1 teaspoon honey
1/2 teaspoon salt

1/4 teaspoon ground cumin

small to medium size handful of cilantro, washed

juice of 1 lime

Directions:

Put all the ingredients in the base of a food processor or good blender and pulse to combine for 30 seconds or so until all the ingredients are finely chopped and salsa is desired consistency. Taste for seasoning and adjust to taste. Serve with chips or over tacos.

Source: Mountain Mama Cooks

Holy Moly Guacamole & Tzatziki

First, the Guacamole-

serves 5.

INGREDIENTS:

4 avocados

2 serrano peppers, seeded & minces

1/2 red onion

1 garlic clove, minced

1/2 loosely packed cup of minced cilantro

juice of 1/2 lemon, 2Tbsp

juice of 1/2 lime, 1Tbsp.

1/2 tsp ground coriander

2 Tbsp. extra virgin olive oil

sea salt & ground black pepper

salsa or diced tomatoes, optional

In a large bowl, mix together the first 10 ingredients and mash with a potato masher. Top with salsa or tomatoes.

Second, the Tzatziki

3 cups.

INGREDIENTS:

2 medium cucumbers, peeled and seeded

2 cups non fat plain Greek yogurt

1 clove garlic, smashed

1 Tbsp. fresh dill, minced finely

1 Tbsp. fresh mint, minced finely

1/8 tsp. sea salt

1/4 tsp. freshly ground black pepper

1/4 tsp. red wine vinegar

INSTRUCTIONS:

Finely grate cucumbers and place in center of a clean cloth/dishtowel. Gather ends up and twist to wring out over the sink until cucumber is dry (usually a cucmber will release about 2/3 cup of liquid).

In a large bowl, gently fold cucumbers into yogurt. Mix in garlic, dill, mint, salt, pepper, and vinegar. Chill for at least 1 hour before serving.

Dip will keep for up to 2 days in the refrigerator.