Ch.3 – Vegan Dips | Plant-Based Cooking Class | Wicked Healthy Kids




Eat Those Veggies!
Having ready-to-go dips and chopped veggies in the fridge is a great way to expose your kids to a variety of nutrition packed snacks. Plus, when you create your own dips, you can control the processed oils, and the salts and sugar that your children take in. Getting the kids to help you make a few of these is a great way to encourage exploration in the kitchen. I find the more my kids help me cook, the more they are willing try what they make! Try out a few simple dips for your next crudité platter.

Featured Recipes:
• Rockin’ Guac
• White Bean Hummus
• Fruit Paint

Full Recipes Below!

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ROCKIN’ GUAC
Simple avocado mash with a bump of protein and creaminess from the vegan feta, a great rich
combination for a dip or spread.

MAKES 2 CUPS

INGREDIENTS
2 avocados, sliced and squeezed from skin
1/4 C cilantro, roughly chopped
1 lime, squeezed
1/2 C vegan feta (Violife is our favorite)
1 t sea salt

INSTRUCTIONS

• Cut avocado in half lengthways and gently remove pit. Hold outer skin and squeeze flesh into a bowl.

• Add cilantro, feta, lime and salt. Mash with a fork well.

• Serve with vegetable crudités.

Pro tip:
Add white beans, edamame, or tofu for an extra hit of protein.

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WHITE BEAN HUMMUS

A take on the classic garbanzo-based hummus, white beans make such a creamy delicious dip or spread.

MAKES 2 CUPS

INGREDIENTS
1 clove of garlic, minced
1 can white beans (no added salt), rinsed well
1/4 C tahini
1 lemon, squeezed
3 T toasted sesame seeds
3 T olive oil

INSTRUCTIONS
• Blend all ingredients in food processor, add toasted sesame seeds at the end and blend again for a bit
of texture.

• Serve as a dip or spread.

Note:
Stores well in the fridge, great for sandwiches, wraps, great source of protein and whole food fats.

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FRUIT PAINT
Get their greens in without them knowing, with this nutrition packed bright green “paint!” Simple and fun
recipe with only a few ingredients.

MAKES 1.5 CUPS

INGREDIENTS
¾ C almond butter, cashew butter or peanut butter
1/4 C maple syrup
green powder (spirulina, Vitamineral green, etc)
Pinch of sea salt

INSTRUCTIONS

• Stir all ingredients together in a bowl thoroughly.

• Serve up with apple, strawberry or their favorite fruits!

Note:
Use this nutrition-packed spread on a boosted PB&J with added fresh berries.

#stayhome #wickedhealthy #wickedkitchen


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