​I have adapted this recipe from FMTV. I make this every week as it is perfect as a dip or a spread.  It only takes a few minutes to make and I find the consistency perfect.  Chickpeas are high in fibre and protein which makes them a great protein rich snack paired with some fresh vegetables.
Ingredients:

• 1 ½ cup of chickpeas, either precooked or one small can, rinsed
• ¼ cup extra virgin olive oil
• 1/3 cup fresh lemon juice
• 1 clove garlic, lightly chopped
• ½ tsp. sea salt
• 2 Tbs. tahini (sesame paste- can be found in the peanut butter section of supermarkets)
• 1 Tbs. red curry paste (I buy Thai Kitchen brand which comes in a small jar in the Asian food section of the supermarket)

Method

1. Put all the ingredients and place them in a food processor, blender or Veggie Bullet. Blend until smooth.  Use a tablespoon or two of filtered water to thin it out if it is too thick.
2. Refrigerate immediately.  It easily lasts for a week but you will find it thickening up slightly as the days go by.  It’s a great flavourful, healthful replacement for spreads on sandwiches instead of mayonnaise or butter. 

Go here to print this recipe: recipe_the_best_hummus_ever.docx

VEGAN BUFFALO BITES
This recipe was adapted from a recipe I found online from The Real Food Dietitians and have converted it to vegan ingredients.  It’s absolutely delicious hot or cold.  It’s a great appetizer for parties or as a salad over a bed of spinach.  I have included a vegan Ranch dressing for dipping.
Ingredients:
·         1 large head of cauliflower, stems removed, cut in bite-sized chunks
·         ½ a cup of hot sauce (Frank’s Red Hot Sauce is great)
·         2 ½ Tbs. coconut oil or olive oil
·         1 Tbs. tamari
·         1 tsp. apple cider vinegar
·         ½ tsp. garlic powder
·         ¼ tsp. cayenne pepper
Method:
1.    Preheat oven to 425 degrees.  Line baking sheet with parchment paper.
2.    Cut up cauliflower and place in a large bowl.
3.    Make the buffalo sauce in a small pot.  Place the pot over low heat. Add the coconut oil or olive oil and heat until melted.
4.    Add hot sauce, tamari, apple cider vinegar, garlic powder and cayenne pepper. Whisk to combine when warm and remove from the heat.
5.    Add 2/3 of the sauce to the cauliflower bowl and toss cauliflower to coat.
6.    Arrange the cauliflower on the baking sheet in one layer.
7.    Bake for 20 minutes.  Turn over the cauliflower after 10 minutes to ensure even cooking.
8.    When done, transfer the cauliflower to a serving dish and drizzle with the 1/3 remaining sauce.
9.    Serve with Cashew Ranch Dressing.

CASHEW RANCH DRESSING
I doubled this recipe from the book Raw-Vitalize by Mimi Kirk and Mia Kirk White.  It’s a simple and delicious recipe for salads or, in this case, a great dip and enough for the Vegan Buffalo Bites.  You will want to soak your raw cashews for at least an hour or overnight.  You can make it straight away with about ½ a cup of extra water but it is more grainy than smooth.
Ingredients:
·         ½ cup raw cashews, soaked and drained
·         2 tsp. extra virgin olive oil, cold pressed
·         Juice of ½ a lemon
·         ½ tsp. onion powder
·         ½ tsp. garlic powder
·         ½ cup filtered water
·         Sea salt and pepper to taste
Method:
1.    Add all ingredients to a blender, NutriBullet or mini food processor and blend until smooth.
2.    Transfer to a serving bowl or glass container and chill until ready to serve.
 Go here to print this recipe:  recipe_vegan_buffalo_bites.docx

Having company over and need a fast and easy dip to serve.  Check out my blog under Dips, Spreads and Salsas for the guacamole, salsa and sour cream recipes. Try this:
​Components:

• ​1 can spicy refried beans
• Simple Guacamole (use full recipe in the dip)
  
• Easy Tomato Salsa (use 1/2 the recipe in the dip)
  
• Raw Vegan Cashew Sour Cream (use full recipe in the dip)
  
• 1 bag Que Pasa Tortilla Chips which are organic and non-GMO
  

Raw cashews are amazing!  If you go to any raw food restaurant, they use raw cashews to make sour cream and to make creamy sauces and dressings.  This recipe is a variation from Savanna at glutenfreepantry.com.  If you don’t have time to soak the cashews, you can double the amount of water but it may be more grainy than creamy.
Ingredients:
·         1 cup raw cashews, soaked overnight
·         ¼ cup + 2 Tbs. fresh lemon juice
·         ½ tsp. sea salt
·         1 tsp. nutritional yeast
·         ½ cup purified water
Method:
1.    Put all the ingredients into a blender.  I use my Veggie Bullet sauce cup as the motor is great and really liquefies the nuts.
2.    Blend on high and scrape down the sides periodically until the mixture is very smooth and creamy.
3.    Transfer to an airtight glass container and store in the fridge or use immediately.
4.    This recipe stores well in the fridge but try to use it up within a week as it starts to resemble and have the consistency of the wall plaster.

Go here to print this recipe:  recipe_raw_cashew_vegan_sour_cream.docx

This spread, featured at the bottom of this photo, was by far the hit of the Lifehouse Community Celebration.  Here's a great way to eat healthy at parties and potlucks.  I also like to use it as a spread on rainforest or light rye crackers as a snack.  Cashews contain protein and healthy fats.

Ingredients:
(Use organic ingredients where possible)

·         2 cups whole raw cashews
·         1 cup chopped red bell pepper
·         ½ cup chopped celery
·         ¼ cup fresh lemon juice
·         2 cloves of garlic
·         1 tsp sea salt

Method:
​
1.    In a food processor, add all ingredients and processor until smooth.
2.    Stop the processor periodically to scrape down the sides of the bowl with a spatula.
3.    Serve immediately or store in a covered glass container in the refrigerator.  This keeps up to four         days in the fridge.

Go here to print this recipe:  recipe_raw_cashew_red_pepper_spread.docx

The two hummus dips are pictured here:  Garlic hummus at the top and Garam Masala Hummus is on the left.

Garlic Hummus

Ingredients:
·         2 cups garbanzo beans or chickpeas (presoaked overnight and cooked until soft)
·         1/3 cup extra virgin olive oil
·         2 cloves of garlic, chopped
·         ½ cup fresh lemon juice
·         2 Tbs. tahini (sesame paste)
·         1 tsp. sea salt

Method:
Put all ingredients in a food processor, blend until smooth and creamy.
 
Variation: Garam Masala Hummus

Follow recipe as above and add the following ingredients to get a distinct Indian flavour.

Ingredients:
·         1 Tbs. garam masala
·         1 tsp. turmeric
·         1 tsp. black pepper (or 10 turns on a pepper mill)
·         1 tsp. raw honey (this helps balance the flavours)

Method:
As above, put all ingredients in a food processor, bend until smooth and creamy.

Here's what you'll need to make vegan nachos that are just wonderful.  I make my own salsa and guacamole but use Tofutti Sour Cream, Daiya Cheese and Que Pasa Tortillas.  Firstly, here are the recipes:
​

Easy Tomato Salsa
Ingredients:

• ​3 cups diced tomatoes, (I remove the jelly and seeds or else it can be too watery)
• 1/2 cup sweet bell pepper, diced
• 1/4 cup purple onion, diced
• 2 Tbs. jalapenos (I use 1 large or 2 small.  Keep the seeds in the salsa to make it hot.  If you prefer mild salsa remove the seeds)
• 2 Tbs. chopped cilantro
• 2 cloves garlic, minced or diced fine
• 1/2 tsp. salt
• 1/4 tsp. pepper
• 2 Tbs. fresh lime juice
• 1 Tbs. olive oil

This recipe makes about 4 cups.  Just add all the ingredients to a medium bowl and mix until blended and store in the fridge.  It keeps about 4 days.
​​

​​Simple Guacamole
Ingredients:

• ​1 medium ripe avocado
• 1 clove garlic, minced
• 1 Tbs. fresh lime juice
• 1/2 tsp. fine sea salt
• Method:
• Mash the ripe avocado with a fork.  Add garlic, lime juice and sea salt and mix. 
• - Put the avocado pit in the center of the dip to stop it from oxidizing.  I made this dip the day before I took this picture so you can tell it doesn't go brown at all. Store the dip in a covered glass container in the fridge.
• - You can double, triple or quadruple this recipe for parties.  One avocado is enough for two people with nachos or in wraps.
• To ripen avocados more quickly, leave them in your fruit bowl on the counter with bananas.  To slow down the ripening process, store them in the fridge.

Go here to print these recipes:  recipe_easy_tomato_salsa_and_simple_guacamole.docx

Tofutti Sour Supreme
​- ​I consider this to be vegan junk food.  It has many benefits over dairy, however it is made from soy which is, more than likely, a GMO product.  However, it tastes just like sour cream or even better.  Benefits:
- no lactose
- no milk
- no gluten
- no butterfat
- no cholesterol
​- You can buy it in the dairy case by the other sour creams.  I paid $3.77 (on sale) at Country Grocer on Twelfth Street, Nanaimo. The regular price is about $4.50.

Daiya Cheddar Style Shreds:
​I love daiya products.  They have shredded cheeses, cheese slices, creamed cheese and cheese cakes (in the frozen dairy case). Their cheeses taste great and melt well.  The benefits are:
​- Dairy, lactose and casein free - lactose is the milk sugars in milk.  Casein is the protein in milk that is a known carcinogen.
​- Gluten-free
​- Soy free
- No cholesterol
​- No trans-fats
Daiya cheese is made from tapioca flour, Non-GMO canola oil or non-GMO safflower oil.  This product isn't cheap ($5.99) but goes on sale frequently at various supermarkets.  You can use it in grilled sandwiches, macaroni, tacos, nachos, or any another meal where you would use shredded cheese.  Keep it in the fridge and use it up faster than you would regular cheese as it can go off and grow mold faster than other cheeses.