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!
- 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 protein, fiber, 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
- 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
- Make a smooth bottom layer of the dip using the refried beans.
- 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.
- 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.
- Add a salsa layer.
- Top with remaining ingredients: pepper, olives, and cilantro.
- Store in the fridge until you are ready to serve.
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I would love to see your seven-layer dip creations! Share with me on Instagram or Facebook tagging @phruitfuldish.
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.
- 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)
- non-dairy cheese, like Daiya Foods Cheddar slices
- Grilled or baked portobello mushroom (see instructions here)
- Preheat oven to 450 degrees F.
- Make your flax egg by combining 2 tbsp of ground flax with 5 tbsp of water and whisking together. Set aside.
- Cook 1/2 cup rinsed quinoa in 1 cup boiling water.
- 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.
- 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.
- 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.
- Bake for 15 min then carefully flip before another 15 min, or until crispy and firm.
- Meanwhile, bake portobello mushroom on a pan with a lip (the juices of the mushroom will spread).
- 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,
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.
Plant-based bowls offer versatility, simplicity and beauty to healthy lifestyles. Enjoy this macro bowl featuring turmeric roasted cauliflower, spinach, zucchini and more.
Few meals satisfy all my senses, while also energizing me, more than a giant bowl of plants. Part of the beauty in a plant-based bowl (also known as a #macrobowl) is both the versatility and simplicity. I usually start with a base of spinach, brown rice or quinoa, then add in legumes, seasonal vegetables, nuts/seeds and finally top with a creamy homemade dressing.
This bowl features one of the most powerful anti-inflammatories we can eat: turmeric. I previously wrote about the vast health benefits of turmeric in this golden milk post. I make an effort to cook with turmeric (and black pepper to increase its bio-availability) as much as possible (think roasted vegetables, potatoes, dressings, etc). Other foods in this recipe that fight inflammation include leafy greens (like spinach), olive oil, avocado and nuts.
Now, would this be a vegan recipe without the addition of nutritional yeast? I’m guilty of putting it on everything! The health benefits of nutritional yeast may include supporting healthy gut bacteria, improving production of blood cells, and maintaining optimal cholesterol levels. It is a small source of chromium and is often fortified with B12.
- 1/2 cup brown rice, cooked
- 1/2 head of cauliflower, chopped into florets
- 1 tsp Finlandia turmeric powder
- pinch of black pepper
- 1 tbsp extra-virgin coconut or olive oil
- 1-2 handfuls of spinach
- 1/2 cup edamame beans
- 1/2 zucchini, spiralized or sliced
- 1/2 avocado, sliced
- 1 tsp black sesame seeds
- garnish: lemon or lime
- 1/3 cup filtered water
- 1/3 cup raw unsalted cashews, pre-soaked at least 4 hours
- 1/3 cup extra-virgin olive oil
- 3 tbsp lemon juice
- 2 garlic cloves
- 1/2 tsp Finlandia ancient sea salt
- 1/2 tsp Finlandia nutritional yeast
- 1/2 tsp onion powder
- Preheat oven to 425°F.
- Cook brown rice on the stove, as directed.
- In a large bowl, toss cauliflower florets, coconut oil, turmeric powder and black pepper until evenly coated. Spread florets on to parchment-lined pan. For crispy cauliflower, avoid florets from overlapping. Cook in oven for 20 minutes (flip florets after 10 minutes).
- While cauliflower and rice are cooking, prepare your serving bowl of fresh spinach, cooked edamame beans, and raw zucchini. Set aside.
- Add all dressing ingredients to a blender or food processor and blend until creamy. Taste and adapt accordingly. Note: for easier blending, I place cashews in a bowl of water and let soak in the fridge overnight. Discard of this water before adding the cashews to the blender.
- Once brown rice and cauliflower are cooked, add both to your serving bowl.
- Top with sliced avocado, black sesame seeds and dressing. Enjoy!
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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