Healthy Vegan Seven-Layer Dip

Is a party a good time until the seven-layer dip arrives? This recipe is dairy-free and a source of plant-based protein (beans and cashews) and healthy fats (avocado).

The seven-layer dip seems to be the first appetizer to disappear at every BBQ or dinner party. Unfortunately, most store-bought dips include a list of ingredients as long as my arm, which is an immediate turn-off for a nutritionist or health nut. I created this dairy-free seven-layer dip with extra protein, fiber, and healthy fats. As far as reviews, let’s just say that this recipe is in high demand among my friends!

Healthy Vegan Seven-Layer Dip

PCOS Powers:

  • avocado = anti-inflammatory, low glycemic index, high in fiber, may help lower LDL “bad” cholesterol and maintain normal serum total cholesterol levels, contains glutathione which has anti-carcinogenic properties and may boost immunity
  • beans = high in proteinfiber, potassium, magnesium, folate, vitamin B6 and phytonutrients which help lower blood pressure, manage blood sugar levels and prevent cardiovascular disease, contains several flavonoids including quercetin which is anti-inflammatory and may reduce the risk of atherosclerosis
  • cashews = high in protein and monounsaturated fat, shown to help reduce risk of type 2 diabetes, may help lower LDL-cholesterol and increase HDL-cholesterol

Vegan Seven Layer Dip


  • 1 can refried beans
  • 2 avocado
  • 1 lime
  • 1/4 red onion
  • 2 garlic cloves
  • 1 1/2 cup cashews, soaked overnight
  • 3 tbsp nutritional yeast
  • 1/2 tsp sea salt
  • 1/4 tsp garlic powder
  • 1/2 tsp cumin
  • 1 tbsp extra virgin olive oil
  • 1 cup salsa
  • 1/2 bell pepper
  • 1/4 cup olives
  • 1/4 cup cilantro


  1. Make a smooth bottom layer of the dip using the refried beans.
  2. In a food processor (or a high-speed blender), make the guacamole layer. Combine the avocado, lime, red onion, and garlic. Spoon the guac on top of the bean layer and smooth out.
  3. Rinse food processor and start the cheese layer. Combine pre-soaked cashews, nutritional yeast, salt, garlic powder, cumin, and olive oil. Spoon the cheese layer carefully on top of the guac layer.
  4. Add a salsa layer.
  5. Top with remaining ingredients: pepper, olives, and cilantro.
  6. Store in the fridge until you are ready to serve. 
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Healthy Vegan Seven-Layer Dip

I would love to see your seven-layer dip creations! Share with me on Instagram or Facebook tagging @phruitfuldish.

Vegan Portobello Mushroom Burgers

BBQ season is for vegans, too!

It’s been a while since I’ve posted a new recipe so let me reintroduce myself! I’m Dylan Cutler, a holistic health blogger, vegan, fitness enthusiast, support worker, feminist and scientist who recently became “Dr Cutler” after successfully defending my doctoral thesis in May. It’s been a whirlwind of a year (hence the absent blog posts) but if you are curious about what I’ve been up to, I’ve been sharing parts of my journey on Facebook and Instagram (with much more to come!). For now, I welcome you back with this vegan-friendly burger recipe in time for BBQ season. Thank you for supporting me and this space.

quinoa kale lentil burger


  • grilled or baked portobello mushroom (see instructions here)
  • vegan burger patty (my quinoa kale lentil patties pictured here can be found in my recipe eBook)
  • sliced avocado
  • non-dairy cheese, like Daiya Foods Cheddar slices
  • sliced pickles
  • fresh spinach
  • parsley


  1. Bake portobello mushroom according to instructions provided above. I use a pan with a lip as the juices of the mushroom will spread.
  2. Cook the vegan burger patty you have chosen.
  3. Build your vegan burger in layers as shown (I prefer an open face burger if using a mushroom bun as I find portobello mushrooms to be quite rich).

Be sure to tag @phruitfuldish on Instagram or Facebook if you feel the urge to photograph and share your creation with me!

With health and joy,

Ps. While this post is not sponsored, I am a brand ambassador for Daiya Foods and was provided the non-dairy cheddar slices used in this recipe.


Trail Mix Superfood Granola Bars (Gluten-Free)

Pack these superfood granola bars on your outdoor adventures whether you’re road tripping, hiking, or having a picnic with friends.

The season of outdoor adventures and fun in the sun is upon us! I wanted to make a nutrient-dense energy bar that’s easy to pack on hikes, road trips or picnics. If you’ve ever read the ingredients on store-bought granola or protein bars, you’ve probably noticed a list as long as your arm of words that are difficult to pronounce. Huge red flag for me! These granola bars contain only plant-based, wholesome ingredients in their purest form. Also, in the interest of convenience, they don’t require baking (asides from the quinoa which I lightly toasted for ten minutes). 

Trail Mix Granola Bars


  • may reduce anxiety and depression
  • reportedly improves sexual function and increases libido
  • may enhance memory and learning
  • anti-inflammatory
  • anti-fungal, anti-bacterial
  • regulates blood sugar levels
  • can improve cholesterol levels
Flax Seeds
  • source of lignans which can fight estrogen-related cancers
  • high in heart-healthy omega 3s
Hemp seeds
  • high in fiber
  • high in protein (contains all 9 essential amino acids)
  • source of magnesium, iron, zinc, and potassium
  • gluten-free grain
  • high in fiber
  • high in protein (contains all 9 essential amino acids)
  • source of magnesium, B vitamins, iron, potassium, calcium, phosphorus, & vitamin E

Trail Mix Granola Bars


  • 1 cup uncooked quinoa, rinsed
  • 1/2 cup walnuts, finely chopped
  • 1/2 cup almonds, finely chopped
  • 1/2 cup oats, ground
  • 1/4 cup flax seeds, ground
  • 1/4 cup hemp seeds
  • 1/2 cup dried dates, finely chopped
  • 1 tbsp Finlandia Health maca
  • 1 tsp Finlandia Health cinnamon
  • 1 cup nut butter
  • 2 tbsp maple syrup
  • 1/4 cup vegan dark chocolate


  1. Lightly toast quinoa in the oven at 350deg C for 10 minutes until golden (careful not to burn).
  2. Once quinoa is toasted, combine all ingredients in a large bowl and mix very well (or use a food processor if you prefer).
  3. Pack bar batter down into a parchment lined baking dish. Tip: I used the flat surface of a measuring cup (1 cup) to flatten the bars well.
  4. Melt chocolate on low heat on the stove top.
  5. Drizzle chocolate over bars and freeze until firm.
  6. Cut into squares and serve.
  7. Store in fridge.

Trail Mix Granola Bars

Thanks to Finlandia Pharmacy & Natural Health for sponsoring this post. Check out their website and extensive herbal dispensary at their storefront in Vancouver, BC.

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Trail Mix Superfood Granola Bars