Love. Live. Eat.

Spreads, Dressings, and Dips

Herb Dip

ABP: always be prepared is a motto I like to live by. By keeping healthy things on hand, I am more inclined to eat well. I like to make a batch of this flavorful dip to keep in the fridge because it goes well with almost everything. It is great on salads, raw veggies and animal protein. Keep in mind a little goes a long way which makes it ideal for those looking to add flavor without a lot of calories. Herb Dressing4

Makes 1 cup

Serving size: 1 tablespoon


  • 1/4 cup flat leaf parsley
  • 1/2 cup tahini
  • 6 roughly chopped scallions
  • 2 cloves garlic
  • Zest and juice of 2 lemons
  • 1 tbsp ACV
  • 1/2 tsp. salt
  • 1/2 tsp. pepper
  • 1/3 cup xvoo


  1. In a food processor fitted with a metal blade, add all ingredients leaving out the oil.
  2. Pulse to combine.
  3. With the motor running add oil in a thin stream until well combined


Vegetable Dip

IMG_2189Serve this tasty dip with fresh veggies or use it as a dressing. It is easy to make and quite delicious. I like to make a couple servings at once to have on hand. Tip: slowly mix in the olive oil and whisk well for a thick consistency.

Serving Size: 1 tbsp


  • 3 tbsp xvoo
  • 1 tbsp rice wine vinegar
  • 1 tsp sesame oil
  • ½ tsp. garlic, macerated
  • Sea salt and pepper, if desired


  1. Pour the vinegar into a small bowl. In another bowl combine the two oils. Slowly whisk the oil mixture into the vinegar. Use as a dip for fresh vegetables or as a salad dressing.



You can’t go wrong with this low fat version of the famous dip. Replacing avocado with peas reduces the calories by almost three quarters and the fat by 30 grams. Although avocado contains healthy fat, it’s easy to over consume leaving you feeling guilty and full. I bet once you try the guilt free version, you’ll be hooked!


Makes about 1 cup


  • 1 avocado, peeled, pitted, and mashed
  • 1 c frozen green peas, defrosted
  • 3 tbsp chopped fresh cilantro plus more for garnish
  • 1 tbsp chopped red onion
  • 2 tsp fresh lime juice
  • 1 tsp garlic salt
  • 1/2 tsp black pepper
  • 1/2 teaspoon red pepper flakes, or to taste (or one fresh jalapeno pepper, minced)


  1. Combine all of the ingredients in a large bowl and blend with an immersion blender until smooth. Garnish with cilantro.
  2. Serve with tortilla chips, whole grain crackers, and raw vegetables.

Chile Pesto Sauce

What a great recipe! Try it on hamburgers, hot dogs, pasta, nachos or use it to spruce up plain ol’ chicken breast. It will provide layers of flavor without the added sugars or fat of conventional toppings.



  • 2 cups lightly packed basil leaves, washed and then dried
  • 1 cup steamed serrano chile peppers, about 10
  • 2 garlic cloves
  • 1 cup sun dried tomatoes, water packed
  • 1 cup xvoo


  1. Put first four ingredients on a cutting board or in food processor fitted with the steel blade.
  2. Chop or process until well combined, but not pureed.
  3. Scoop in a jar, then stir in xvoo.
  4. Cover and store in the fridge for up to 3 weeks.

Parsley Vinaigrette

Serving size 1 tbsp

Adapted from bon apetit


  • 2 c (packed) flat-leaf parsley (leaves and stems)
  • 1/2 c xvoo
  • 3 tbsp fresh lemon juice
  • 1/2 tbsp champagne vinegar
  • 1 garlic clove, crushed
  • Kosher salt and freshly ground black pepper


  1. Combine all ingredients in a food processor and pulse until well blended.
  2. Season to taste with salt and pepper.


Nutrition Facts:

2 tablespoons contain:
Calories- 130
Total Fat- 14 g
Carbohydrates- 2 g
Dietary Fiber- 1
Sugar- 0 g
Protein- 0 g
Sodium- 70 mg

Zesty Lemon Vinaigrette

Tired of the same ol’ salad dressing? I was too. Therefore, I searched until I found this zesty alternative. It’s easy to make and the flavors will complement almost any dish. The best part is you control what goes in avoiding unwanted fats, sugars, and preservatives.


Serving size: 1 tbsp
Adapted from the Mozza Cookbook


  • 1/2 c minced shallots or red onion
  • Juice of 6 lemons
  • 2 tbs white wine vinegar
  • 1 c xvoo
  • 1 tsp xylitol or 1-2 tsp honey/maple syrup (omit if you like it tangy)
  • 1 tsp sea salt or more to taste
  • Fresh ground black pepper to taste
  • 2 tsp Dijon mustard (optional)
  • 4 tbs minced cilantro or herb(s) of choice (optional)


  1. Combine the shallots, lemon juice, vinegar and salt in a small bowl or mason jar. Set aside and let the juices combine for about 10 minutes.
  2. Add, xvoo, sweetener of your choice, sea salt and pepper, Dijon and herbs if using. Close the cap if using a mason jar and shake. Otherwise, whisk together thoroughly.
  3. Taste and adjust flavors if necessary.




Sweet Mash

Sweet Mash is a healthy treat the entire family can enjoy. Great as a dip for crudites or an easy side. Personally, I like to add cinnamon and have a serving for dessert. I recommend buying organic yams as you use the entire vegetable.

Serving size: 1/2 cup


  • 2 large sweet potatoes
  • 1 tbsp honey or xylitol
  • 1/4 tsp sea salt
  • optional: pinch of cinnamon


  1. Wash and sweet potatoes then place in a large pot. Add enough water to cover potatoes and boil until tender, about 15 minutes.
  2. Drain then transfer into a large bowl. Remove ends then mash with a fork or potato masher until desired consistency is reached. Add spices and enjoy!

Fresh Salsa


Delicious salsa recipe made with fresh ingredients.

Makes about 2 cups


  • 3 tablespoons finely chopped onion
  • 2 small cloves garlic, minced
  • 3 large ripe tomatoes, peeled and seeds removed, chopped
  • 2 hot chile peppers, Serrano or Jalapeno, finely chopped
  • 2 to 3 tablespoons minced cilantro
  • 1 1/2  to 2 tablespoons lime juice
  • salt and pepper


  1. Put chopped onion and garlic in a strainer; pour 2 cups boiling water over them then let drain thoroughly. Discard water. Cool.
  2. Combine onions and garlic with chopped tomatoes, peppers, cilantro, lime juice, salt, and pepper. Refrigerate for 2 to 4 hours to blend flavors.



Avocado Apple Yogurt with Flaxseed

Surprisingly delightful vegan yogurt that’s also rich in essential fatty acids. It’s thick and creamy like dairy yogurt but free of saturated animal fats, hard to digest milk proteins and chemical residues. Support your digestive system with Avocado Apple Yogurt Flaxseed. It is best to eat the yogurt immediately after preparing to prevent oxidation.


Makes 4 servings
Adapted from Recipes and Remedies for Rejuvenation Cookbook


  • 1 large firm apple such as Baldwin, Cortland or Winesap
  • 1 chilled ripe avocado, skin and pit removed
  • 1-7 tbsp extra virgin olive oil
  • 3 tbsp flaxseeds
  • 1 stick cinnamon
  • Unfiltered apple cider vinegar, to taste


  1. Remove apple core, keeping the skin on, grate finely. Combine grated apples, avocado and olive oil in a food processor and process until smooth.
  2. Add apple cider vinegar to taste.
  3. Grind flaxseeds and cinnamon in a small coffee mill or food processor, set aside.
  4. Pour the yogurt into a bowl, sprinkle with flaxseed-cinnamon mixture on top.
  5. Serve immediately.


Nutrition Facts:
Per serving
Calories: 331
Total Fat: 29 g
Saturated Fat: 4 g
Cholesterol: 0 mg
Sodium: 4 mg
Total Carbohydrates: 17 g
Dietary Fiber: 8 g
Sugars: 7 g
Protein: 3 g