Beet Hummus3 variations of1 lb. red beets, washed and

cooked until tender (boiled,

steamed or roasted). When cool

enough to handle, slip the peels

off and cut into large chunks.

1 15 oz. can chickpeas (garbanzo

beans), rinsed and drained

3 cloves garlic, crushed

¼ c. tahini

½ c. fresh lemon juice

1 T. ground cumin

2 T. olive oil

½ t. salt

Olive oil for drizzling

Edamame Hummus1 bag frozen organic shelled

edamame (equal to 3 c.

thawed/drained)

2 cloves garlic

4 T. fresh lemon juice

¼ c. tahini

3 T. water

¾ t. sea salt, or to taste

¹∕8 t. cayenne pepper,

optional

Green Pea Hummus

Any of these can be spread on a tortilla or lavash for a wrap packed with fresh veggies, or used as a dip for crackers.

In a food processor or blender, blend the vegetable with the liquid and garlic until well combined and the garlic is chopped well. Add the rest of the ingredients and process until smooth. Adjust salt, lemon or lime juice to taste.

SPREADSAND HEALTHY

ON THE GOMEALS

HummusVeggies add a great nutritional and colorful boost to a traditional hummus. Preparing the hummus is a breeze! Use the same method for all three.

2 c. frozen and thawed peas or

shelled fresh peas, blanched

½ c. fresh cilantro (including

stems), roughly chopped

¼ c. tahini

¼ c. lime juice

3 small garlic cloves

½ t. ground cumin

salt

Bu�ernut Squash & Tahini Spread1 very large butternut squash

(about 2 ½ lb.), peeled and

cut into chunks

3 T. olive oil

1 t. ground cinnamon

5 T. light tahini paste

1 can full fat coconut milk, use the

cream from the top only

(do not shake the can)

2 small cloves garlic, crushed

1 t. sesame seeds

2 T. chopped cilantro (optional)

salt

1. Preheat oven to 400° F.

2. Spread the squash out in a

medium roasting pan. Pour over

the olive oil and sprinkle on the

cinnamon and ½ t. salt. Mix

together well, cover the pan

tightly with aluminum foil, and

roast in the oven for 70 minutes,

stirring once during the cooking.

Remove from the oven and leave

to cool.

3. Transfer the squash to a food

processor, along with the tahini,

coconut cream and garlic.

Roughly pulse so that everything

is combined into a coarse paste,

without the spread becoming

smooth; you can also do this by

hand using a fork or potato

masher.

4. Spread in a wavy pattern over

a flat plate and sprinkle with the

sesame seeds, and finish with the

cilantro, if using.

Pesto (dairy free)

Traditionally, pesto is made with

basil, pine nuts, olive oil,

parmesan cheese and garlic. This

version uses nutritional yeast

instead of cheese and you can

experiment with the herbs and

nuts you use.

2 c. tightly packed fresh herbs

(basil, parsley, small amounts of

thyme, rosemary, tarragon)

½ c. toasted walnuts or pine nuts

1-2 cloves of garlic, roughly

chopped

½ c. extra virgin olive oil

1 T. lemon juice

3 T. nutritional yeast

sea salt and pepper to taste

Place the herbs, nuts and garlic in

a food processor. Pulse to

combine, until the mixture is

coarsely ground. Turn the motor

on and drizzle the olive oil in a

thin stream. Add the sea salt,

pepper, lemon, and nutritional

yeast, and pulse a few more times

to combine.

Creamy Garlic Dip2 blocks of medium firm tofu

4 T. brown miso

2 garlic cloves, crushed

1 T. olive oil

4 T. lemon juice

Handful of fresh chives, minced

Put all ingredients, except for the

chives, in a food processor and

blend until smooth. Transfer to a

bowl or container and mix in the

chives. Serve with chips, crackers,

veggies, on top of soups or

spread on bread.

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