Our whole food, plant-based recipes contain no refined oils or sugars and they are also suitable for those with gluten and nut sensitivities. We hope these recipes help you care for your body while enjoying the flavors you love.

Nacho/Queso Sauce

Servings: 4 cups

Ingredients:

• 2 cups Russet potatoes (coarsely chopped)
• 1 cup carrots (coarsely chopped)
• 1/2- 3/4 cup water
• 1 TBSP lemon juice
• 1/2 cup nutritional yeast
• 1 tsp salt
• 1/2 – 1 tsp garlic powder
• 1/2 – 1 tsp onion powder
• Optional: pinch of turmeric (for color), dash of cayenne and/or smoked paprika (we like spicy food, so we add 1 tsp smoked paprika and 1/2 tsp cayenne)

Directions:

1. Boil potatoes and carrots until tender (about 20 minutes).
   • OR you can microwave the potatoes and carrots in a glass bowl with a lid in 2 cups of water (for about 10-12 minutes).
2. When done, drain and reserve the liquid.
3. Put all of the ingredients in a Vitamixer/food processor/blender and blend until smooth.

Notes:

• If the cheese is too thick, add a little more of the reserved liquid.
• This sauce is great with baked chips (using whole wheat pitas and/or corn tortillas), seed crackers, raw vegetables, part of a seven layer dip (this is one recipe we like), on a taco salad, etc.

Spinach Dip

Serving: makes 5 – 5 1/2 cups

Ingredients:

• 1/2 cup carrot (finely shredded)
• 1/2 cup yellow or white onion (finely diced)
• 1 10-oz box chopped spinach (thawed)
• 2-3 garlic cloves (minced)
• 2 green onions (finely chopped)
• 1 8-oz can water chestnuts (chopped)
• 1 cup plant-based mayo*
• 1 cup plant-based sour cream**
• 1/4 cup nutritional yeast
• 1 tsp Marmite (if gluten sensitivity is not a concern) OR 1 tsp gluten-free miso
• 1 tsp soy sauce or gluten free soy sauce (use 2 tsp if you do not have Marmite or miso on hand)
• 1/2 tsp garlic powder
• 1/4 tsp salt
• Optional: dash of lemon juice

Directions:

1. Put the carrot and onion in a glass bowl (one that has a lid) and add 2 TBSP water. Place the lid on the bowl (with room for steam to escape).
   • Microwave for 2 minutes.***
2. Drain the water and let it cool for five minutes.
3. While the carrots and onions cool, squeeze the water out of the spinach (place the spinach in a colander and press on it with the back of a spoon).
4. In a large bowl, stir together the carrots, onions, and drained spinach. Add the green onions, water chestnuts, and garlic. Stir until combined.
5. Add the plant-based sour cream, plant-based mayonnaise, nutritional yeast, Marmite or gluten-free miso, gluten-free soy sauce, garlic powder, salt, and lemon juice. Stir.
6. Let it chill for at least 4 hours (overnight is even better) before serving. Of course, if that is not possible, it can be served immediately.
7. Enjoy with vegetables, seeded crackers, spread on a sandwich, mix into a casserole, etc.

Notes:

* In lieu of commercially made vegan mayo (usually made with a lot of oil), we use this white bean mayo recipe OR this tofu-based mayo recipe. Both are oil-free.
** In lieu of commercially made vegan sour cream (usually made with a lot of oil), we use the sunflower seed-based recipe provided below (nut free), cashew-based recipe, OR this tofu-based recipe. All of these are oil-free.
***Instead of using a microwave, one can sauté the carrots and onion in 2 TBSP of water on the stovetop for 2 minutes.

Sunflower Seed “Sour Cream”

Servings: 1 1/2 cups

Ingredients:

• 1 cup sunflower seeds (soaked in water overnight in the refrigerator)
• 1 TBSP lemon juice
• 1 TBSP apple cider vinegar
• 1/2 cup water (reserve 1/4 cup)
• Optional: pinch of salt

Directions:

1. Using an immersion blender/blender/Vitamixer, blend everything together.
2. You may want to add some water (1 TBSP at a time) until you get your desired texture (smooth and creamy).

Adapted from: https://naturalgoodness.blog/vegan-sour-cream-sunflower-seed-based-no-cashews/?amp=1