Coconut Yogurt Tzatziki

October 17, 2017 Helene Trager-Kusman

Tzatziki was one of my favorite dips ever... until I stopped eating dairy yogurt. I have yet to find vegan tzatziki and have missed it for years. Until now, I was not motivated to make one myself due to a lack of proper vegan yogurts. In the past, the options available have had tons of added thickeners and sweeteners and also were not a thick enough texture for many recipes. Now there are some fantastic coconut yogurts that are thick and simple (just coconut and probiotics!). This recipe uses Anitas Coconut Yogurt, which is the best tasting and cleanest ingredient one that I have found.

Try this dip in salad and grain bowls, with roasted or raw veggies, on sandwiches and more! Pictured here, I put it with charred broccoli simply tossed in oil, salt and pepper, roasted at 425 until it was nice and crisp (about 45 minutes). I ate it as a dip with the broccoli and then later in a bowl with kale and sesame seeds, which was also delicious! Consider this as you are thinking about dips for tailgates, holiday parties and other gatherings where you want a healthy unprocessed appetizer.

Thick and creamy coconut yogurt is essential to get the right consistency

Grating and draining english cucumbers is essential to eliminating excess water

Ingredients (4 servings)

2 cloves garlic
1 cup plain coconut yogurt (I would suggest Anitas if you can find it)
1/4 English cucumber
1/2 lemon juiced
Salt/pepper to taste

Method:

Cut and deseed the cucumber
Use a cheese grater to grate the cucumber (got this tip from the kitchn!)
Let the grated cucumber sit on paper towels and squeeze out the excess water
Mince or press the garlic cloves
Combine all ingredients well
Refrigerate until ready to serve so it can re-thicken if it thinned out during the mixing (I did this for 15 minutes)
Enjoy as a dip with veggies, topping in a salad or grain bowl or on a sandwich

Tomato Beet Everything Sauce

March 21, 2017 Helene Trager-Kusman

Incorporate your own local ingredients- here I have some local organic beets from my market and a local jar of diced tomato's sold here in Kentucky

After years of trial and error figuring out what and why I had stomach issues, I finally took a LEAP (sorry- had to) and did the LEAP mRT (mediator release test) which tests your blood's reaction to dozens of common foods to identify how you react with them. Foods I had noticed such as whey (in all dairy) came up as having a negative reaction, however foods I had never known, such as onions, yeast and soy also came back with a negative reaction, suggesting I should avoid them.

Hence, what led me to playing around with lots of new foods! Pasta (which allowed me to incorporate rice and quinoa flour- two of my best reacting grains) became my go to carb since finding bread, crackers and other carbs was tricky with my limited ingredients. Making tomato sauce came next, since it is close to impossible to find one sans onions! That is why you will find that my recipe does not include onions. I think it is flavorful without them, but you can simplify this recipe by including a pre-made (clean) marinara sauce and simmering it with the beets or more difficult by using an alternate sauce recipe you like and combining it with the beet concept.

Eating pasta is so different from my usual veggie packed salad dinners, so I was trying to find ways to sneak in some of my good reacting veggies in my meal. After searching through recipes I found that a number of people were putting beets in their marinara (this is not my original idea, just recipe!). I tried a few peoples recipes and did not have success with any of them. The taste or method just didn't work for me, so I came up with my own more simple one you will find below. This recipe is adapted to foods that make me feel goods but feel free to swap in or out spices or root vegetables based on your needs! See ideas for using the sauce underneath the recipe based on paleo, vegetarian or plant based diets.

I prefer the taste of golden beets to red beets- they taste more mild to me, so I use them in most of my beet recipes including this sauce, but you can use either!

Ingredients:

Diced tomatos (jar or can(s)- about 24 ounces)
Cooking oil of choice
Garlic cloves- I am a huge garlic lover so I used a LOT but I would say use at least 5
salt/pepper
1 tbsp dried oregano (you can also add dried thyme)
2-3 small beets

Method:

Mince garlic and sautée in a small sauce pan with some oil of choice
Add other ingredients and stir occasionally while bringing sauce to a simmer
Once simmering, cover and leave on the stove for about 45 minutes (the main thing is that the beets need to be fork tender). Check on sauce every 5 minutes or so to stir (I usually make it while prepping other food in the kitchen)
Once the beets are fork tender, transfer the sauce from the pan to the blender. Be careful! I do it with a spoon until the very bottom.
Blend for just a few seconds if you want it chunky and for longer if you want it smooth. Refrigerate or freeze for later use.
Use for anything you would use a tomato based sauce such as on a flatbread, taco or pita, or as a marinara sauce on meatballs or a plant based pasta meal (see examples below!)

Beets, garlic, spices and tomatoes are quickly blended depending on desired consistency (I like 6-7 seconds!)

For a vegan and gluten free meal, top quinoa/brown rice pasta with sauce and Kite Hill almond milk ricotta

For a paleo/dairy free/grain free meal try it with meat and greens

Corn tortillas with fried eggs, sautéed spinach, avocado, tomato everything sauce, salt and pepper

Creamy Black Bean Dip

August 31, 2016 Helene Trager-Kusman

I love making white bean hummus, so decided to try a similar concept as a black bean dip for a Mexican meal. It was a super easy app/topping for tacos and then I used the leftover in a taco salad type meal. It would also be good as a dip with veggies. Lately after learning more about the benefits of hemp oil, I have been incorporating it into my dips and dressings. I would recommend trying it, as it is a great superfood and good for the economy and environment. I also love avocado oil and have listed it as an alternative, but olive oil will work too if you want to use what you already have on hand.

Ingredients:

Hemp seed or avocado oil
Goat Cheese Crumbles
1 Can black beans
1/2 Tsp Cumin
1/4 Tsp Chile powder
1 Jalapeno
1 Lime
1 large or 2 small garlic cloves
1/4 Cup fresh cilantro

Method:

Seed the jalapeno by slicing off the top, then cutting it in half and scraping out the seeds
Slice and juice the lime into the food processor
Add all ingredients except oil and goat cheese to food processor (leave a sprig of cilantro for garnish!)
Pulse until combined, then drizzle oil while pulsing
Pour into bowl and garnish with goat cheese crumbles and cilantro

Goat cheese crumbles add a great texture but can be eliminated to make this recipe vegan/dairy free

Turmeric Carrot White Bean Hummus

August 9, 2016 Helene Trager-Kusman

Love it served alongside flaxseed crackers

Tired of the same old hummus recipes? This one uses white beans rather than chickpeas, which is another great base for creamy dips. Turmeric is a flavorful spice that tastes delicious and helps fight inflammation in the body. Using it in combination with black pepper is essential for reaping the most health benefits from the spice. It tastes great paired with garlic and cumin. I use this trio in this recipe and the Turmeric Roasted Cauliflower Salad.

Ingredients:

2 whole carrots or 6 "baby" carrots
1 can of cannelini beans
Juice of 1 lemon OR lime
Olive oil
2 garlic cloves
Salt/pepper
1 tbsp tahini
2 tsp turmeric
2 tsp cumin

Method:

Put all ingredients except oil in food processor. Pulse until everything is combined.
Drizzle oil while continuing to pulse until consistency is smooth and creamy.
For more flavor, add more of the spices. For a creamier consistency you can add a bit more tahini.
Enjoy with veggies, chips, crackers, on sandwiches and salads.

Love the anti-inflammatory benefits of turmeric combined with a protein packed dip

Basil Avocado "Cream"

July 29, 2016 Helene Trager-Kusman

This is the perfect summer condiment when you need something creamy, yet light. It would work well as a dressing, sauce or spread.

Dressing for a raw salad with shaved vegetables
Spread to switch up your avo toast
Veggie/chip dip
"Sauce" for soba noodles or another pasta/ancient grain

Ingredients:

1 ripe avocado
1 bunch of fresh basil
Avocado oil
Salt/pepper
Juice of 2 limes
2-4 garlic cloves (2 big or 4 little)

Method:

Put all ingredients except for oil in a food processor. Once combined, drizzle oil until the consistency has thinned out into more of a sauce, rather than a guac looking thickness. Toss into a salad, pasta or grain dish.

Spring Thyme Hummus

May 12, 2016 Helene Trager-Kusman

I went through a white bean hummus obsession, so most of my recipes including my previous post are sans garbanzo bean. I am loving this new recipe as spiced up (literally) take on a classic. Perfect addition to a sandwich, scooped on a salad or as an hor dourves spread with some crudités and a baguette.

Ingredients:

1 can of garbanzo beans (chickpeas) rinsed
1 tbsp of tahini
1/2 tsp garlic powder
1/4 tsp onion powder
2 garlic gloves
4 sprigs of thyme or Rosemary (the thyme blends better but I like either)
juice of 1 lemon
olive oil

Method:

Add all ingredients except oil in food processor. Pulse until combined. Slowly add oil while pulsing until you reach desired consistency. Serve garnished with a couple extra sprigs of the herb of your choice.

My Favorite Dressing Recipes

April 29, 2016 Helene Trager-Kusman

Dressings are fun because as long as you stick to the general base ratio, you can add/eliminate different amounts of the other factors until you get the flavor you are looking for. I will suggest some general amounts but use this as a guide of ingredients that go well together and customize to your desired taste.

Dijon Vinaigrette:

Base- about 1:3 ratio apple cider vinegar to olive oil
About a tbsp of Dijon mustard
Half lemon juiced
Salt/pepper to taste
Raw honey optional if desired sweeter
Minced garlic/shallot for extra flavor if desired

Whisk or shake ingredients.

Balsamic Vinaigrette

Base- about 1:3 ratio balsamic vinegar
Salt/pepper to taste
Raw honey if desired sweeter
Half lemon juiced if desired
Minced garlic if desired

Whisk or shake ingredients.

Basil Pesto

Bunch of basil leaves
About 1/2 cup walnuts
Olive or avocado oil to desired consistency
Juice of a lemon
About 1/3 cup grated parmesan (not necessary)
Jalepeno seeded and chopped (not necessary)
1-2 garlic cloves
Salt/pepper to taste

Pulse all ingredients except oil in food processor. Once combined, drizzle olive oil through top while pulsing to your desired consistency- will go from thicker to vinaigrette as you add more.

Spicy Cashew Dressing (my best attempt at my Sweetgreen favorite)

Cup of cashews soaked in water for a couple of hours
Cup of vegetable broth
Cayenne pepper (to taste- I like to add a LOT until it's extra spicy)
1/4 cup of cilantro
Tbsp of Tahini
Garlic clove
Juice of a lemon or lime
Salt/pepper to taste

Pulse all ingredients except vegetable broth in food processor. Add vegetable broth little by little while pulsing until desired consistency.

White Bean Hummus (Perfect for dressing chicken/tuna salads)

1 can of white beans
Avocado or olive oil
Cayenne pepper to taste
Juice of a lemon
1-2 garlic cloves
Salt/pepper to taste

Pulse all ingredients except oil in food processor until smooth. Add oil through top of processor while pulsing until desired creamy consistency.