Protein Packed Creamy Hemp and Nooch Dressing or Dip

We have been having a real heat wave on the Island lately… and I am certainly not complaining about it… but we are eating a bit differently because of it.  I am not the least bit interested in heating up the kitchen by turning on the oven or the stove top to make lunch.  So, it is all about salads and dressings and dips for fresh veggies at my house these days.  This Protein Packed Creamy Hemp and Nooch Dressing, which can also be used as a dip, is the perfect lunch time condiment.

It is high in protein, low in fat, and it is tasty… also very easy to whip up quickly.  And it could easily be enjoyed on zoodles, too.  I happen to love this Organic Hemp Protein Powder by North Coast Naturals… it mixes readily and doesn’t alter the flavor of the other ingredients in the recipe…. it just provides a great nutritional punch.  And you all know I am a big nutritional yeast, or nooch, fan too.

Protein Packed Creamy Hemp and Nooch Dressing or Dip
Makes 1 serving

• 3/8 cup fat free plain Greek yogurt
• 2 Tbs nooch
• 1 Tbs hemp protein powder
• dash of lemon juice
• sprinkle of salt

1. Combine all ingredients and use as a salad topper or a dip for your favorite fresh veggies.

Per serving.
Weight Watchers P+ = 3.
Calories 128; Protein 20g; Carbohydrates 10g; Fat 2g; Fibre 6g.

Spoon it on….

and mix it in.  Enjoy!

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What is your favorite quick lunch idea when the weather is sizzling?

If you like this idea, won't you please consider sharing on Pinterest or Twitter?

Creamy Avocado and Nooch Dressing or Dip

I think I am on a bit of a roll, here…. I am so loving the avocados we have been getting lately from California.  They are so creamy and so rich! And because I usually have either zoodles or a big mixed salad for lunch every day, I have been coming up with different ways to dress them up using my beloved avocados.

I also happen to love nooch (nutritional yeast). It gives a bit of a cheesy flavor and is a good thickener, too.  Also has lots of nutrients.  Duh.  NUTRITIONAL yeast.

I was going to just slice the avocado onto my salad, but after I mixed some nooch and some yogurt together, I decided to mash the avocado into it, and this lovely dressing was born.  Mmmm. Great idea!

This dressing is sublime.  Truly.  I can’t rave about it enough.  It is thick and creamy and good enough to just sit and eat with a spoon, or even your fingers!

Creamy Avocado and Nooch Dressing or Dip
Makes 1 serving

• 3/8 cup fat free plain Greek yogurt
• 2 Tbs nooch
• 1/2 medium avocado (about 1-1/2 ounces)
• a few drops of lemon juice
• dash of salt

1. Mix the yogurt and nooch till well blended. 
2. Add the avocado and mash and mix till the mixture is smooth and creamy.
3. Stir in the lemon juice and season with salt to taste.

Per serving.
Weight Watchers P+ = 3.
Calories 141; Protein 13g; Carbohydrate 9g; Fat 7g; Fibre 4g.

Just look how thick and creamy this is!  The lemon juice will keep the avocado from changing color.

Printable Recipe

What is your favorite way to enjoy avocados?

Yogurty Nooch and Tahini Sauce or Dip

When I put this sauce together to have on my zoodles for lunch the other day, I realized it was a bit different from the others I have made in the past, so I wrote it down and thought I would share it here… it really is a good one.  The combination of Greek yogurt with the nooch (that would be nutritional yeast) and tahini makes for a rich and tasty, very creamy and thick sauce.

It also works very nicely as a dip, which I realized when I poked some baby carrots into the piles of creamy sauce sitting on top of my zoodles.  Lovely. Tasty. Very satisfying.

I added a few snips of thyme and basil from my garden, for garnish, and I noticed that the thyme really takes over the flavor on the bites that had it.  If you don’t care for it, please don’t use it.  Garlic might be a nice addition as well, I think.  And of course you can use any Greek yogurt you like… I happen to prefer fat free.  The N.I. will vary accordingly.

Yogurty Nooch and Tahini Sauce or Dip
Makes 1 serving

• 3/4 cup fat free plain Greek yogurt
• 2 Tbs nutritional yeast
• 1 tsp tahini
• dash of salt

1. Mix the yogurt and the nutritional yeast until well blended, then add the tahini and salt and mix again.
2. Spoon on top of your favorite noodles or zoodles, or use as a dip with fresh veggies.

Per serving.
Weight Watchers P+ = 4.
Calories 158; Protein 22g; Carbohydrate 10g; Fat 3g; Fibre 3g.

Printable Recipe

Are you a nooch fan, too?    What is your favorite way to use it?

My Latest Obsession - North Coast Naturals Organic Hemp Protein Powder

I have several friends who really like North Coast Naturals Organic Hemp Protein Powder… so when I was given the opportunity to sample it recently, I was eager.  I had no idea what to expect.  But I trust these particular foodie friends!

When I checked the North Coast Naturals web site and looked at their Organic Hemp Protein Powder, I found this information:

Who wouldn’t be interested in  all of that?

I must say I was surprised by the color, which is sort of a light dusty brown… and the texture, which is a wee bit gritty.  I can discern no real flavor or taste to it, but I do like the nutritional information.  Two (2) Tbs of this protein powder contains 15g of Protein, only 2.5g of Fat, 9g of Carbohydrate and a whopping 8g of Fibre. It is Vegan, and sodium-free.  Normally I select a protein powder with fewer Carbs, but when they are mostly Fibre, I don’t hesitate.

Since it is flavor-neutral, I have been using it in savory dishes as well as sweet and am really pleased with the results.  The only time I would not recommend using it is where the color might be an issue… it does tend to make things brown or green!

I am always in favor of adding protein to my diet.  Without powders or other supplements, I find it nearly impossible to get in my daily requirement.  And, I do find that this Hemp Protein Powder seems to keep me satisfied much longer than a whey or soy protein powder does…and I wonder if that is because there is so fibre in it.

Here are some of the recipes I have created using this NCN Organic Hemp Protein Powder.  The first 2 are sauces for my zoodles… which of course could be used with pasta if you prefer.  And then I created a grain-free hot ‘cereal’ breakfast dish, and a dip for fresh fruit, too.  Read on!

Hemp and Yogurt Sauce for Zoodles and Noodles
Makes 1 serving

• 1/4 cup fat free plain Greek yogurt
• 1 Tbs North Coast Naturals Organic Hemp Protein Powder
• 2 cloves garlic, peeled, smashed, and minced

1. Mix yogurt and hemp protein powder until well-combined.
2. Stir in garlic and then refrigerate about 15 minutes for flavors to meld.
3. Toss with zoodles or noodles to serve. 
4. Season with salt and pepper if desired.

Per serving.
Weight Watchers P+ = 2.
Calories 97; Protein 14g; Carbohydrate 8g; Fat 1g; Fibre 4g.

Printable Recipe

And, you all know how much I love my Sensational Sesame Sauce.  I decided to add some Organic Hemp Protein Powder to it to give the nutritional value a boost, and it worked just fine… no change at all to the wonderful salty, smoky sesame taste.   And yes, I licked the bowl!



Hemp and Sesame Sauce for Zoodles and Noodles
Makes 1 serving

• 2 tsp Tahini paste
• 1 Tbs North Coast Naturals Organic Hemp Protein Powder
• 1 Tbs tamari soy sauce
• 1/2 tsp dark sesame oil

1. Mix tahini paste, hemp protein powder and tamari soy sauce till well-combined.
2. Stir in the dark sesame oil.
3. Toss with zoodles or noodles to serve.

Per serving.
Weight Watchers P+ = 4.
Calories 153; Protein 11g; Carbohydrate 7g; Fat 10g; Fibre 4g.

Printable Recipe

I like to have a hot ‘cereal’ sometimes for breakfast, but because I rarely, if EVER, eat grains (I hate to declare never cause ya never know!)  So, instead of oats or quinoa, or farro, or even brown rice, or wheat berries, I like to use ground flax meal.

I dressed mine up with some Greek yogurt, a few raisins and a bit of cinnamon.

Hot Hemp and Flax ‘Cereal’
Makes 1 serving

• 1/2 small ripe banana
• 1/4 cup egg whites
• 1 Tbs ground flax meal
• 1 Tbs North Coast Naturals Organic Hemp Protein Powder
• Dash of cinnamon

1. Mash banana in a medium bowl.
2. Add the egg whites and whip with a fork till frothy.
3. Stir in flax meal, hemp protein powder, and cinnamon.
4. Lightly coat the bottom of a saucepan with non-stick spray and set over MEDIUM heat.
5. When the spray has melted, add the banana mixture to the pan.
6. Cook, stirring continuously for approximately 3 or 4 minutes.  The color will lighten considerably as the egg white cooks and it will increase in volume.
7. Remove to serving bowl and garnish as desired.

Per serving.
Weight Watchers P+ = 4.
Calories 182; Protein 16g; Carbohydrate 18g; Fat 5g; Fibre 7g

Printable Recipe

Sometimes I like to slice up apples and have then with an almond butter and yogurt dip. So I added some NCN Organic Hemp Protein Powder and a dash of cinnamon to it… and it was really good, but the addition of a couple of drops of liquid vanilla-flavored Stevia turned it into fabulous. 

Hemp and Almond Butter Dip
Makes 1 serving

• 3 Tbs fat free Greek Yogurt
• 1 Tbs North Coast Naturals Organic Hemp Protein Powder
• 2 tsp almond butter
• Dash of cinnamon
• 2 drops of liquid vanilla Stevia, or to taste

1. Mix all the ingredients together till well-combined and enjoy with fresh cut up fruit such as apples, pears, peaches or bananas.

Per serving.
Weight Watchers P+ = 3.
Calories 140; Protein 14g; Carbohydrate 8g; Fat 7g; Fibre 6g

Printable Recipe

I am so enjoying this North Coast Naturals Organic Hemp Protein Powder… and will be sure to keep coming up with additional ways to get it into my day.  Watch for more new recipes and ideas coming soon.

Have you tried a Hemp Protein Powder?  Does the color put you off at all?

Carrot ‘Hummus’

I love carrots and munch on then raw quite often.  I also like to steam them, and often use the leftovers in omelettes or on salads..  Carrot soup is a favorite, as are roasted carrots. 

I have had a large bag full of carrots in the refrigerator for a week or so.  I knew I had to use them soon or be prepared to get rid of them, and because it was kind of gloomy on Satruday morning when I was in the mood to cook, I though I would make soup… but then the sun came out, warm and bright, and I changed my mind and decided to make something cold instead.

This faux ‘hummus’ is quite delicious.  I love the texture of the cooked carrot pureed with just a bit of olive oil to make it silky and slippery on the tongue.  You could certainly play with the seasonings… I may try curry or ginger next time.  And perhaps more garlic. And yes, it is so good that there WILL be a next time.
Originally I though I might try coconut oil, but then decided that the non-taste of the olive oil might be a better fit… I was right.  I don’t think coconut oil would work here.

I know it going to be very nice with raw veggies as a dip, and The Captain will enjoy some with crackers and cheese, too.  I will also be using it as a topper for my morning omelets.  Mmmm.

Carrots are full of antioxidants and vitamins and are a good healthy source of carbohydrates too.  Eat your carrots… I am sure you Mother told you they are good for your eyesight!  I happen to think all orange things just taste good.

My recipe makes 2 cups of creamy and silky smooth ‘hummus’.  And I have been using it in a variety of ways.  I made some cute little canapes with slices of mini cucumbers, and have also spooned it on top of my lunch salad, in place of a dressing.  It is very flavorful and really pretty too!

Carrot ‘Hummus’
Makes 2 cups

• 1 pound of raw carrots, peeled and cut into 1 inch lengths
• Juice from 1 small lemon
• 1 or 2 cloves garlic, peeled, smashed and minced
• 1 Tbs olive oil
• 1/4 tsp ground cumin
• 1/4 tsp ground coriander
• dashes of salt and pepper

1. Cook the carrots in boiling water approximately 15 minutes.
2. Drain the water and allow the carrots to cool for a few minutes.
3. Place the carrots, garlic, and lemon juice in the bowl of your food processor or blender and pulse several times until carrots chunks are broken.
4. Add the olive oil and spices and puree till smooth.
5. Remove to a storage container and chill until ready to use.
6. Store leftovers in the refrigerator.

Per 1/4 cup serving.
Weight Watchers P+ = 1.
Calories 46; Protein 1g; Carbohydrate 8g; Fat 2g; Fibre 2g.

Remove the peel from the carrots for the silkiest ‘hummus’ texture.

Pulse a few times to break up carrots and then add seasonings and olive oil.

Puree till smooth.

Chill a couple of hours before serving.

Serve on salad in place of dressing… and those cherry tomatoes are the first of my season’s harvest!

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Easy Homemade Guacamole

We love guacamole!  The more garlicky, the better.

Whenever we have a nice, firm but ripe avocado in the galley, I use at least part of it in making up this tasty guacamole.

There are lots of guacamole recipes floating around and I think most of them have way too many ingredients.  I don't care for cumin in my guacamole, or tomatoes, or chopped onion, or peppers.  Mine has only 4 ingredients and comes together very quickly.

I assemble the ingredients in a bowl and then The Captain mashes them together for a couple of minutes, until a chunky, well-blended mixture results.  The smell of the garlic and the lemon or lime juice is wonderful.

Then I put the bowl into a plastic bag and place it into the fridge for half an hour or more, to let the garlic do its magic.

We like to have it spread on Wasa crackers, or enjoy it along with some fresh salsa as a dip for nachos.  It is also very good on omelets or in sandwiches, along with some tomato slices.

Do give it a try.  Don't let the simplicityof the recipe fool you.  It is delicious!  And you can easily double or triple, or even halve the ingredients.  As long as you use these proportions, you can make as much as little as you like.

Creamy Dreamy Guacamole

• 1 medium-large fresh, ripe avocado
• 1 Tbs lemon or lime juice
• 2 cloves garlic
• Salt to taste

1. Wash the avocado and remove the pit and peel  Place the flesh into a mixing bowl.
2. Add the lemon or lime juice to the bowl.
3. Peel the garlic cloves, and then smash and mince them.  Add to bowl.
4. Sprinkle a dash of salt onto the ingredients in the bowl.
5. Mash and blend the ingredients altogether until mixed but still a bit chunky.
6. Refrigerate for at least half an hour to let flavors meld.

The Points Plus count this dish relies completely on the weight of the avocado in it.  For these calculations, I am assuming that the net weigh of avocao flesh used to be 6 ounces.

Per complete recipe.

Weight Watchers P+ = 8.

Calories 289; Protein 4g; Carbohydrate 17g; Fat 26g; Fibre 9g.

If you do have leftovers, store them in the fridge for up to 2 days.  If the guacamole turns a bit brown from oxidization, just stir it again before eating.

This avocado is at its peak.

Put all ingredients into a bowl...

and mash till just chunky.



Printable Recipe

Hot Crab and Artichoke Dip

This  has been one of our favorite appetizers for many years...  today I had a few leftover, canned artichoke hearts that I wanted to use up, so I made up a small batch for our lunch.  It is as good as I remembered, and a nice way to get something light and warm into the belly on a cool, Fall day.

If you happen to have fresh crab, use it certainly, but the canned version is just fine with these other, flavorful ingredients.  Enjoy with your favorite crackers or even chips.  Today we had Wasa Light Rye and Finn Crisp Mulitgrain. 

The Captain and I split this, and ate the whole thing for lunch. It would also be a good amount for appetizers for 4 to 6 people, with smaller crackers.  The ingredients are easily doubled if you want more.  Leftovers can be refrigerated and reheated the next day.



Hot Crab and Artichoke Dip
Makes about 1-1/2 cups

• 1 small can crab, drained, approximately 4-1/2 ounces net
• 3 canned artichoke hearts, roughly chopped
• 6 Tbs lite parmesan cheese shreds
• 3 Tbs fat free Miracle Whip

1. Mix all the ingredients together and put in a microwave save dish.
2. Microwave on HIGH for 4 minutes to heat till bubbly.
3. Serve while still hot as a dip or spread.

Per complete recipe, not including crackers.
Weight Watchers P+ = 8.
Calories 314; Protein 42g; Carbohydrate 18g; Fat 8g; Fibre 4g.

Hot and gooey, right out of the mike.

Wasa light rye and Finn Crisp mulitgrain crackers.

Piled on a Wasa cracker... you can dip it if your prefer.



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Garlicky White Bean Dip

This dip is so tasty you might be tempted to just sit and eat it by the spoonful!  But add some veggies or crackers (Wasa are my faves) and you could have a full meal... or at least a lovely, healthy snack plate to serve to family and friends.

It keeps well in the fridge for a couple of days so don't be afraid to make it up ahead of time... it does get more garlicky too. 

Garlicky White Bean Dip
Makes 8 servings, 2 Tbs each

• 1 15-ounce can white kidney beans, drained and rinsed
• 3 cloves garlic, minced
• 1 Tbs olive oil
• 1/4 tsp ground cumin
• 1/2 tsp salt
• 1/4 tsp pepper

1. Mash beans till smooth, or puree in food processor. 
2. Add the other ingrdients and combine well.
3. Place in refrigerator, covered, until read to serve.  The longer you leave it, the more garlicky it becomes!

Per serving.
Weight Watchers P+ = 1.
Calories 36; Protein 2g; Carbohydrate 5g; Fat 1g; Fibre 1g.

These beans were mashed by hand.

Make sure to smash and finely mince the garlic cloves, to release all the flavor.

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Here's a Light and Skinny Summer Dip...

Summer brings outdoor get-together with friends and family and that means munching and snacking.... here is a dip I put together for my calorie-conscious friends.  It is nice with cut up veggies, tortilla or potato chips, and even small crackers.

Sundried Tomato Dip
Makes 8 servings, 2 Tbs each

• 1/4 cup sundried tomatoes
• 1 cup fat free sour cream
• 1 tsp lemon juice
• 1/4 cup less 1 tsp fat free milk (11 tsp)
• 2 medium green onions, minced
• 1/4 tsp salt
• dash of pepper
• dash of thyme

1. Place tomatoes in a bowl and pour boiling water over them.  Let stand for 10 to 15 minutes until they have plumped a bit and softened.  Drain water from the tomatoes and then chop them finely.
2. While the tomatoes are rehydrating, put 1 tsp lemon juice in a 1-cup measuring cup.  Add fat free milk to the 1/4 cup line.  Let sit for 5 minutes while milk thickens.
3. In bowl, stir together tomatoes, sour cream, onions, thickened milk, salt, pepper and thyme.
4. Cover and refrigerate for 4 hours.
5. Sprinkle with a bit of thyme to garnish before serving.

Per serving.
Weight Watchers P+ = 1.
Calories 39; Protein 3g; Carbohydrate 7g; Fat 0g; Fibre 1g.

Note:
This can be make-ahead. Cover and refrigerate for up to 3 days.

Place dried tomatoes in a bowl.

Drain the tomatoes well, and then squeeze the remaining water from them before you finely chop them.

Mince the green onions.

Stir it all together in a bowl and refrigerate for at least 4 hours before serving.

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