from the kitchen of Nutrition & Wellness Manager Heather Carrera
Equipment Needed
1 – Food Processor or Blender
2 – Saucepan with Lid
Savory Pumpkin Dip
| Amount | Unit | Ingredients |
| 1 | cup | White beans |
| 1 | cup | Pumpkin puree (squash or sweet potato also work) |
| 1/4 | cup | Water |
| 1 | tsp | Smoked paprika |
| 1/2 | tsp | Onion powder |
| 1/2 | tsp | Chili powder |
| 1/2 | tsp | Sea salt |
| Crackers and/or veggie sticks for serving |
- In a food processor or blender, combine all ingredients until smooth. Serve with whole grain crackers or veggie sticks such as celery, carrots, bell peppers, or endive.
Maple Pecan Dip
| Amount | Unit | Ingredients |
| 1 | cup | Cashews |
| 5 | Brazil nuts | |
| 1/4 | cup | Pecans |
| 1 | cup | Water |
| 1/2 | tsp | Alcohol free vanilla extract |
| 1/8 | tsp | Salt |
| 1 | tbsp | Maple syrup (plus more for drizzling) |
| Apple and/or pear slices for serving |
- In a small lidded saucepan, bring the water, cashews, Brazil nuts, and pecans to a boil. Once boiling, lower the heat and simmer for 10 minutes until nuts have softened.
- Transfer nuts and liquid to a food processor and add remaining ingredients. Process until completely smooth and creamy, scraping down the sides intermittently to ensure everything gets incorporated. This may take 5 minutes or so depending on your food processor.
- Serve immediately with apple or pear slices to dip. Drizzle with a touch more of maple syrup.
“The food you eat can be either the safest and most powerful form of medicine or the slowest form of poison. Your health is what you make it.”
Heather Carrera
– Ann Wigmore