Refreshing Vegetable Salsa

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Vegetables are a very important part of your diet, not just because they are packed with vitamins, minerals, and are beautiful in color. They are also loaded with fiber – a much needed nutrient to normalize bowel movements and improve digestive health. This healthful dip enhances the flavors of the veggies, making them extra tasty and beautiful to look at!

Ingredients

15 oz whole kernel yellow cornuse canned or frozen (thawed)
1 avocadoseeded and diced into small chunks
3 tomatoesseeded and diced
⅓ cup red onionfinely chopped
1 large jalapenoseeded and diced
3 tbsp chopped fresh cilantro
1 ½ tsp minced garlic
1 tsp salt
½ tsp black pepper
1 tbsp fresh lime juice
your favorite tortilla chips for serving

Directions

In a large bowl add corn, avocado, tomatoes, onion, jalapeno, and cilantro.

Add lime juice, salt, pepper, and minced garlic. Stir gently to coat evenly.

Serve with tortilla chips.

Creamy Vegetable Dip

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Eating veggies can be a chore for some, but it doesn’t have to be when you have a zesty dip to compliment them. Full of much needed fiber, veggies are a ‘must’ regardless of your diet. If you want to dress them up a bit, try this healthful dip and dig in!

Ingredients

½ cup mayonnaise
½ cup low-fat plain yogurt
1 tsp garlic salt
1 tsp onion powder
1 dash black pepperor more to taste
1 dash Italian seasoning or more to taste

Directions

Combine and whisk together the yogurt and mayonnaise. Add seasonings and whisk together until evenly blended. Feel free to use more seasoning to taste preference.

Chill for two hours before serving.

Serving suggestion:
Cut vegetables like carrots, celery, broccoli, and bell peppers are great for serving with this creamy dip.

Red Lentil Salsa

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The next time you’re making salsa, be sure to use this recipe because it’s packed with iron, folate and is an excellent source of protein. Add some chips or serve on top of your favorite piece of poached fish for a complete meal.

Ingredients

½ cup red lentilscooked according to package directions
1 cherry or heirloom tomatoes seeded and finely chopped
½ cup red onionfinely diced
1 jalepenoseeded and finely diced
¼ cup cilantro leavesfinely chopped
2 limesjuiced
½ tsp Celtic sea salt

Directions

Cook red lentils according to package directions. Strain and let cool completely.

In a large bowl mix together red lentils, tomatoes, red onion, jalapeno, cilantro, lime juice, and kosher salt.

Serve salsa immediately or cover and refrigerate for 2-3 days. Enjoy!

Everything Green Sauce

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This sauce is not only super easy to make, it’s also delicious and very versatile. Use this sauce over chicken breasts as a marinade for dinner, a dip with corn chips as a snack, or a great dressing for a salad.

Ingredients

1 large ripe avocado
1 cup parsley and cilantro leavescombined and packed
1 jalapenoribs and seeds removed (leave if you like the heat)
2 cloves garlic
2 fresh limesjuiced and strained
½ cup extra virgin olive oil
½ cup pistachios
½ tsp salt
½ tsp black pepper
½ cup water

Directions

Pulse all ingredients together in a food processor except for the pistachios until well incorporated.

Add the pistachios and pulse until smooth.

Beet Hummus with Baby Bull’s Blood Beets

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Have you ever had Baby Bull’s Blood Beets? These beets are the only variety with red roots, stems, and leaves. The roots are tender when young with a rich, earthy, sweet flavor. When young, the leaves are sweet and tend to become increasingly bitter with age. Bull’s Blood beets are harvested when young for their beet greens to be used in salads.

Season: These are available year-round.

How to store: Store the leaves in a separate plastic bag and use within two days. Also bag the root bulb and store in the refrigerator crisper drawer for 7 to 10 days. Do not trim the tail.

Ingredients

1 medium roasted beetchopped
2 cups chickpeascooked and drained (you can use 2 cans to save time)
1 tbsp fresh lime juice
3 tbsp olive oil
2 tbsp tahini
2 garlic cloves
Celtic sea salt and fresh cracked black pepper to taste

Directions

Wash beet and chop. Place on a cookie rack at 400 degrees and roast until tender, about 35 Minutes and let cool.

Blend beets and chickpeas in a food processor until slightly combined, about 15 seconds.

Add the rest of the ingredients and blend until all are smooth and incorporated well, about 30-50 seconds or longer depending on your food processor.

Taste for seasoning and adjust as needed. Serve with pita bread on the side.

NOTES: Store beet hummus in an air-tight Tupperware container in the fridge. This dip should last up to 1 week in your fridge.

Pineapple Mango Salsa

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This salsa is great on top of your favorite piece of grilled fish, or on top of fish or chicken tacos!

Ingredients

1 cup chopped mango
1 cup chopped pineapple
¼ chopped red onion
2 tbsp fresh lime juice
½ cup finely chopped cilantro
½ cup chopped red pepper
⅓ cup olive oil

Directions

In a medium bowl combine mango, pineapple, onion, lime juice, cilantro, red pepper, and oil. Mix well.

Pumpkin Spice Cream Cheese Spread

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There is nothing quite as delicious as pumpkin spice during the holidays. Unfortunately, many of those pumpkin spice flavored treats are major culprits in unwanted holiday weight gain. This pumpkin spice cream cheese spread has all of the things I love about pumpkin spice treats, the richness and sweetness, but because it goes great with high fiber foods like apple slices or 100% whole wheat toast, it fits perfectly into a balanced diet.

Ingredients

8 oz package low fat cream cheese I use Neufchatel
½ cup canned plain pumpkin
3 tbsp brown sugar
1 tsp pumpkin pie spice

Directions

Mix together and serve with sliced apples or spread on whole grain toast.