Tag Archives: Dips

Pumpkin Seed Pesto

Pumpkin Seed Pesto - Rich in Zinc and Nutrients

Pumpkin Seeds are rich in zinc, magnesium and plant based omega-3s. But, did you know they make a pretty amazing tasting pesto? Well they do! They almost taste cheesy, and they make a very creamy pesto dip!

This recipe is currently my new favorite dip/spread! It’s quick and easy to make!

Pumpkin Seed Pesto


1 Cup Fresh Basil, lightly packed

3/4 of Olive Oil

1/2 Cup of Raw Pumpkin Seeds (the kind that are shelled, I use these)

1 Clove of Fresh Garlic (or you can use garlic infused olive oil)

1 Tablespoon of Fresh Lemon Juice

1 1/2 Teaspoons of Sea Salt

1 Teaspoon of Aged Balsamic Vinegar

Directions: Blend the ingredients in a high speed blender until smooth and creamy. Store in the refrigerator.

Perfect for serving with an appetizer tray. It also makes a delicious sauce to drizzle on chicken and seafood as well as salad!


Sandra Shields, Certified Health Coach



Hot Spinach Artichoke Dip

Here’s a delish and dairy free Hot Spinach Artichoke Dip recipe just in time for Super Bowl Sunday! It is dairy free, creamy and “cheesy”. Take it to your next shindig. It is the best ever! Serve it with crudites like carrots, red peppers, and healthy chips for dipping. I made my own baked chips using almond flour grain free tortillas cut into wedges and baked in the oven to crisp them up. Brown rice wraps work well also. Use your favorite or what works for you. You will need to soak some cashews for 2 hours before assembling the dip. This makes it very creamy!

Hot Spinach Artichoke Dip - Dairy and Gluten Free

Hot Spinach Artichoke Dip – Dairy and Gluten Free

Hot Spinach Artichoke Dip

Preheat your oven to 350º degrees F. Grease a 1.25 quart baking dish lightly with olive oil.


1 – 11 oz. container of Fresh Spinach

1 – 14 oz. can of quartered Artichoke Hearts, drained (I used Native Forest)

1 Cup of Raw Cashews, soaked 2 hours in water at room temperature

1/2 Cup of Quality Mayonnaise (I like Avocado Oil Mayo)

2 Tablespoons of Nutritional Yeast (this makes it cheesy and is a good source of B vitamins too. Read more about the benefits here.

2 Tablespoons of Fresh Squeezed Lemon Juice

2 Tablespoons of Garlic Olive Oil or 2 cloves of minced garlic and olive oil)

2 Teaspoons of Honey

1/2 Teaspoon of Sea Salt

1/2 Teaspoon of Onion Powder

Directions: In a skillet, cook your spinach with the olive oil and a large pinch of sea salt. Set aside. In a food processor with a blade attachment, add the cashews, artichoke hearts, lemon juice, onion powder, sea salt, nutritional yeast, honey, and mayonnaise. Blend until the cashews are very smooth. Add in the cooked spinach and pulse just until it is broken up but not completely mixed in. It takes five or six pulses. You should still see the creamy dip and the spinach should stand out. Think marbled effect.

Spoon the mixture into your prepared baking dish, and bake in the oven for 25 minutes.

Remove from the oven, and serve with your accompaniments of choice!

Assemble this ahead of time, then just bake on game day!

Happy Eating!


Hot Spinach Artichoke Dip - Dairy Free

Hot Spinach Artichoke Dip – Dairy Free


Hot Spinach Artichoke Dip - Gluten Free, Dairy Free

Hot Spinach Artichoke Dip – Gluten Free, Dairy Free

This Hot Spinach and Artichoke Dip is as delicious as the classic, but it is without the dairy. Paleo, Gluten Free and Dairy Free. Perfect for a party!


Roasted Eggplant and Red Pepper Tapenade

Roasted Eggplant & Red Pepper Tapenade

Roasted Eggplant & Red Pepper Tapenade

Don’t you love dips and spreads?  I do, and it is so nice to know you can make them yourself with great ingredients that feed your body  and not only taste awesome, but have nothing but good ingredients.  I am also looking for easy and fast!  I served this tapenade recently with almond flour crackers.  It is good with vegees also, like cucumber rounds, or on top of a salad. The eggplant is peeled before roasting, which makes it easy to digest and pretty when pureed.


1 Medium Eggplant, peeled and cubed

2 Red Bell Peppers, seeded and diced

3 Green Scallions (green parts only, sliced)

3 Tablespoons Garlic Infused Olive Oil

1/4 Cup Fresh Parsley

2 Tablespoons Fresh Basil

1 teaspoon Himalayan Pink Salt

1/2 teaspoon Black Pepper

1 Tablespoon – 18 year old aged Balsamic Vinegar

Preheat Oven 400 degrees.  Placed cubed eggplant and peppers on a parchment lined baking sheet and drizzle the olive oil over them and add salt and pepper, then toss until coated.  Place them in them in the oven and roast for 40 to 45 minutes tossing a few times during cooking until they are starting to brown and very soft.  The last 20 minutes of the cooking time, add the chopped green scallions, toss and continue roasting.

Roasted Eggplant and Red Pepper Tapenade

Roasted Eggplant and Red Pepper Tapenade

Remove from the oven. Cool for five minutes.  Then, place the roasted vegetables in a food processor with a steel blade and pulse a few times.  Add the balsamic, parsley and basil and continue pulsing until blended to your liking.  I like just a few bits of vegetables showing and not completely blended. Add additional salt and pepper to taste if needed.

Serve! This keeps in the refrigerator about a week and can be re-warmed or served cold.

Here is the tapenade served as a shrimp canape.

Roasted Eggplant & Red Pepper Tapenade Shrimp Canope

Roasted Eggplant & Red Pepper Tapenade Shrimp Canope

…..and served with crudites! There are so many options for this!

Roasted Eggplant & Red Pepper Tapanade

Roasted Eggplant & Red Pepper Tapenade

I love to hear your thoughts!

Eat Your Nutrients!

Eat Your Nutrients!

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