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

Ingredients:

  • 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

Instructions:

  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 Quinoa Kale Lentil Burger Patties

BBQ season is for vegans, too! Here’s a plant-based burger that won’t fall apart in your hands.

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

Patty Ingredients:

  • 2 tablespoons ground flax + 5 tablespoons water
  • 1/2 cup uncooked quinoa
  • 1 onion, finely chopped
  • 1 bell pepper, red or orange, finely chopped
  • 2 cloves garlic, minced
  • 1 cup packed kale or spinach, chopped
  • 1 1/2 cups cooked lentils
  • 1 teaspoon salt
  • 1 teaspoon paprika
  • 1/2 teaspoon cumin
  • 1/2 teaspoon pepper
  • 1/2 cup oat flour (or blitz oats in a blender to make flour)

Toppings:

  • avocado
  • non-dairy cheese, like Daiya Foods Cheddar slices
  • pickles
  • spinach

Bun:

  • Grilled or baked portobello mushroom (see instructions here)

Instructions:

  1. Preheat oven to 450 degrees F.
  2. Make your flax egg by combining 2 tbsp of ground flax with 5 tbsp of water and whisking together. Set aside.
  3. Cook 1/2 cup rinsed quinoa in 1 cup boiling water.
  4. Cook lentils using a ratio of 1 1/2 cups of water to 1 cup of red split lentils. Bring lentils to a boil, then turn down and simmer for 15-25 minutes.
  5. Combine cooked quinoa, cooked lentils, chopped onion, peppers, garlic, fresh kale/spinach, salt, paprika, cumin, pepper, oat flour and the flax egg. Use a large spoon to mix together then use your hands to mix and mold the patties together to form balls.
  6. To make circular patties I use the lid of a nut butter jar and wrap it in plastic wrap. Then I scoop the burger batter into the lid which will mold to the same shape as the lid. Then carefully remove the batter and place on a baking sheet lined with parchment paper. Repeat using the same plastic wrap and lid for each patty.
  7. Bake for 15 min then carefully flip before another 15 min, or until crispy and firm.
  8. Meanwhile, bake portobello mushroom on a pan with a lip (the juices of the mushroom will spread).
  9. Build your vegan burger as you please (I prefer an open face burger if using a mushroom bun as I find portobello mushrooms to be quite rich).

I’d love to hear how these patties worked for you! Please leave a comment or contact me through my various social accounts. Be sure to tag @phruitfuldish if you feel the urge to photograph and share your creation with me!

With health and joy,
Dylan

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.

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Vegan Quinoa Kale Lentil Burger Patties

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

Superfoods:

Maca
  • may reduce anxiety and depression
  • reportedly improves sexual function and increases libido
  • may enhance memory and learning
Cinnamon
  • 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
Quinoa
  • 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

Ingredients:

  • 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

Instructions:

  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