Engine 2: Snacks, Dips and Spreads

Last week we had a recipe tasting that featured snacks, dips, and spreads that you can eat while doing the Engine 2 Healthy Eating Challenge.  In case you  missed it, here are the recipes:

Nutty Red Pepper and Basil Dip

Makes about 3 cups

This is an excellent dip for fresh veggies, or you can use it as a sandwich spread or as sauce for fish or whole-grain pasta.

Ingredients

1 1/2 cups raw, unsalted cashews or macadamia nuts
1/4 cup nutritional yeast
2 garlic cloves
3 tablespoons lemon juice
3/4 cup lightly packed fresh basil leaves
3 tablespoons tahini
1 1/3 cups chopped roasted red bell pepper

Method

Place cashews in a medium bowl, cover with cold water, and allow to soak for 4 hours. Drain and transfer to a food processor. Add remaining ingredients and process until smooth. Add more water if you prefer a thinner dip or if you would like to use it as a sauce.

NutritionPer serving (about 1/4 cup): 210 calories (130 from fat), 15g total fat, 3g saturated fat, 0mg cholesterol, 135mg sodium, 15g total carbohydrate (2g dietary fiber, 3g sugar),7g protein

Black Bean Spread/Dip

This E2 dip with all the extras is spicy and great with baked chips and veggie dippers.

1 can black beans, drained and rinsed

1 clove of garlic, chopped

¼ teaspoon ground cumin

¼ teaspoon salt

3 tablespoons milk substitute

1 tablespoon chili powder

1 jalapeno, seeded and chopped

1 small red onion, sautéed over medium heat for five minutes

Juice of one lime

Directions: Blend together until smooth. Use water or broth to thin if desired.

Tofu Tahini Spread

This flavorful, protein packed spread really satisfies.  Great on rice cakes or crackers, and makes a great sandwich spread to layer with tomatoes, cucumbers and sprouts.

12 oz firm tofu

2 tablespoons tahini

1 tablespoon miso

2 teaspoons reduced sodium tamari

2 scallions, minced

1 carrot, grated

1 rib of celery, minced

Ground black pepper to taste

Directions: Mix tofu, tahini, miso and tamari in food processer until smooth.  Scoop into a bowl.  Stir in scallions, carrots, & celery.  Add black pepper to taste.

Hempseed Apricot Chews

Serves 24

Hempseeds are a great source of omega-3 fatty acids. Sweet, nutty, chewy and dense, this snack satisfies that afternoon craving for sweets. Store them in an airtight container in the refrigerator for up to two weeks.

Ingredients

3 cups (about 1 pound) dried apricots, roughly chopped
1 cup chopped pitted dates
1 cup shelled hempseeds
2 tablespoons lemon juice
1 teaspoon ground nutmeg
1 teaspoon gluten-free vanilla extract

Method Line an (8-x-8-inch) pan with parchment paper and set it aside.
Pulse all ingredients in a food processor until mixture forms a chunky paste. Transfer to prepared pan and press with a spatula to create an even thickness. Cover and chill until firm, 1 to 2 hours, and then cut into squares for serving.

Per serving (1 chew): 100 calories (25 from fat), 2.5g total fat, 0g saturated fat, 3g protein, 18g total carbohydrate (2g dietary fiber, 13g sugar), 0mg cholesterol, 15mg sodium