Layered Hummus Dip with Crispy Tortilla Strips

Layered Hummus Dip with Crispy Tortilla Strips | cookeatbehealthy.com

Well…we’ve survived 2016 and we’ve got a running start into 2017!  The holidays are behind us and I’m left with a bittersweet feeling.  I love the beautiful decor, the time spent with family and friends, and the food of course!  On the flip side, I’m happy to have my house back to normal.  I’m relieved to be done with the cleaning, planning, shopping, wrapping, baking, and cooking that goes along with the holidays.  And honestly…I’ve spent plenty of time with a few select family members to last me all year long! 😉

However, never one to let the grass grow under me, I decided I’d better start working on a Super Bowl Party menu!  My husband is a HUGE football fan, which means I’m an accidental fan too.  I don’t follow the sport like he does, but I do occasionally enjoy watching a really good game.  And c’mon…everybody watches the Super Bowl!  Even if it’s just for the commercials it’s a must-watch for almost everyone, right?!? 

Layered Hummus Dip with Crispy Tortilla Strips | cookeatbehealthy.com

And let’s face it – Super Bowl party food is good…really, really good!  Good Housekeeping Magazine says Super Bowl Sunday is America’s second-biggest eating day, right after Thanksgiving!  Last year over 1 billion wings were consumed!  Many football fans consider pizza to be a must-have for their football watching.  Over 11 million POUNDS of chips are consumed every Super Bowl Sunday, along with 3.8 million pounds of popcorn!  Guacamole is a favorite as well, with 139 million pounds of avocados turned into guacamole…that’s about 278 individual avocados!  And 14 billion hamburgers can be expected to be served at parties across the country!  And the real kicker…51.7 million CASES of beer are sold every year on Super Bowl Sunday!  That final statistic probably contributes to the fact that 6% of Americans call in sick to work the next day!

Layered Hummus Dip with Crispy Tortilla Strips | cookeatbehealthy.com

Trying to eat healthy with all that tempting food around is no easy task!  Of course, there’s always the go-to vegetable tray, but sometimes a football fan just wants something a little more festive – but still healthful and delicious!  Today I’m sharing a simple recipe for a Layered Hummus Dip with Crispy Tortilla Strips.  I made individual servings, but to be even more fuss free, it’d be just as delicious layered into a shallow dish for all to share!  

The dip is layers of homemade chipotle hummus, sliced scallions, chopped tomatoes and avocado, diced peppers, and cojita cheese – all finished off with a squeeze of fresh lime juice!  Store bought tortilla chips would be wonderful with the dip, but homemade are healthier and even more delicious!  I used sprouted grain tortillas and seasoned them up with a few spices, baked them until they were browned and crispy, and they were wonderful for not wimping out when digging into this delicious dip!

Layered Hummus Dip with Crispy Tortilla Strips |cookeatbehealthy.com

What’s your favorite Super Bowl Sunday food???  How do you spend Super Bowl Sunday…do you attend a party, host a party, or keep it low-key and just hang out at home with the family?  Who’s your favorite team?  Whoever your winning pick is…good luck, enjoy the game, and take it easy on the beers…you don’t want to be a part of the 6%!!! 😉

Layered Hummus Dip with Crispy Tortilla Strips
Serves 12
Can a dip be healthy and delicious?!? You betcha when it's this spiced-up Layered Hummus Dip with homemade Crispy Tortilla Strips!
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Prep Time
45 min
Total Time
45 min
Prep Time
45 min
Total Time
45 min
954 calories
45 g
139 g
69 g
42 g
32 g
364 g
1545 g
4 g
0 g
33 g
Nutrition Facts
Serving Size
364g
Servings
12
Amount Per Serving
Calories 954
Calories from Fat 601
% Daily Value *
Total Fat 69g
106%
Saturated Fat 32g
158%
Trans Fat 0g
Polyunsaturated Fat 5g
Monounsaturated Fat 28g
Cholesterol 139mg
46%
Sodium 1545mg
64%
Total Carbohydrates 45g
15%
Dietary Fiber 6g
22%
Sugars 4g
Protein 42g
Vitamin A
58%
Vitamin C
104%
Calcium
102%
Iron
20%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
For the Tortilla Strips
  1. 6-8 large sprouted grain tortillas (or your favorite tortillas), cut into strips approximately 1.5" wide
  2. 1 tbsp extra virgin olive oil
  3. 1 tsp salt
  4. 1/2 tsp cayenne
  5. 1 tsp cumin
  6. 1/2 tsp garlic powder
For the Hummus
  1. 2 15 oz. cans low sodium garbanzo beans, drained and rinsed
  2. 1 tbsp tahini
  3. 3 chipotles in adobo
  4. 4 cloves garlic, peeled
  5. 3/4 cup extra light tasting virgin olive oil
  6. 1 tsp salt
For Layering the Dip
  1. 2 avocados, diced
  2. 1 bunch scallions (white and light green part) thinly sliced
  3. 2 cups chopped fresh tomatoes
  4. 1 large jalapeño, diced small
  5. 3-4 Fresno peppers, diced small
  6. 6-8 ozs. cojita cheese, crumbled
  7. 2 limes, cut into wedges
For the Crispy Tortilla Strips
  1. Heat oven to 350 degrees Fahrenheit
  2. Place tortilla strips, 1 tbsp EVOO, and tortilla strip seasonings in gallon size storage bag, seal tightly and shake to evenly coat tortilla strips.
  3. Place seasoned strips on 2 baking sheets and bake for 20-25 minutes until browned and crispy.
  4. Remove from oven and set aside to cool.
For the Hummus
  1. While the crispy tortilla strips are baking, place the garbanzo beans, tahini, garlic, chipotles with a little adobo sauce, and salt in food processor.
  2. Slowly stream in up to 3/4 cup light olive oil while processing on high, until a smooth even consistency is reached.
For the Layered Dip
  1. Evenly distribute hummus in individual 9 oz. plastic glasses or bowls.
  2. Top with layers of tomatoes, avocado, scallions, diced peppers, and cojita cheese.
  3. Serve with a wedge of lime and Crispy Tortilla Strips.
Notes
  1. The dip can also be layered in a large shallow bowl rather than as individual servings.
  2. The intensity of the spiciness can be adjusted by using fewer (or more if you really like it hot) chipotles in the hummus, and by eliminating the diced jalapeño and Fresno peppers.
  3. Refrigerate leftover dip and store leftover tortilla strips in a sealed bag.
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calories
954
fat
69g
protein
42g
carbs
45g
more
Cook Eat Be Healthy http://cookeatbehealthy.com/

 

 

3>1 Cashew Cream Fruit Dips

3>1 Fruit Dips | cookeatbehealthy.com

I really struggle when it comes to naming my posts sometimes….I tend to be a little lot wordy so I often end up with titles that are waaaaaay too long.  And sometimes  it’s just too complicated.  Like today for example : Lemon Poppyseed, Key Lime Coconut, and Chocolate Almond Cashew Cream Fruit Dip.  That’s a ridiculously long title!  So then I’m forced to try and be clever…there’s a challenge that I’m not always up to meeting!  So finally on days like today I just distill it down to the simplest terms…because three really is greater than one when you’re talking delicious, creamy, ahhhh-mazing fruit dips made from cashew cream!

3>1 Cashew Cream Fruit Dips | cookeatbehealthy.com

I happen to really like fruit of almost all kinds (not a huge melon fan for some reason), and mostly I enjoy it just as Mother Nature intended….fresh and juicy and unadulterated!  I put it on cereal, I mix it into plain yogurt, I eat it out of hand, I occasionally bake with it, and I eat fruit most every morning in my breakfast smoothie.  But other than baking with it – it’s all pretty much just straight up fruit.  

Fresh Fruit Platter | cookeatbehealthy.com

Every once in a while though, I want something a little more special.  I’m talking for birthday and graduation parties, bridal and baby showers, family reunions and holidays, and Mondays…yeah…for sure Mondays call for something special! 😉  So for those times, I’m happy to share with you three different variations of fruit dip made from the very same basic cashew cream base…which consists of raw cashews and honey!

Lemon Poppyseed Cashew Cream Fruit Dip | cookeatbehealthy.com

The Lemon Poppyseed Fruit dip also contains freshly squeezed lemon juice, lemon zest, and poppyseeds.

Lemon Poppyseed Cashew Cream Fruit Dip| cookeatbehealthy.com

Lemon Poppyseed Cashew Cream Fruit Dip | cookeatbehealthy.com

Key Lime Coconut Cashew Cream Fruit Dip | cookeatbehealthy.com

The Key Lime Coconut Fruit Dip takes the juice of 26 itty bitty cute-as-can-be key limes, the zest of about 8 or 10 of the little cuties, and coconut.

Key Lime Coconut Cashew Cream Fruit Dip | cookeatbehealthy.com

Ranking right up there with baby’s feet and kittens on the cuteness scale is this adorable little key lime slice! 💚

Key Lime Coconut Cashew Cream Fruit Dip | cookeatbehealthy.com

Chocolate Almond Cashew Cream Fruit Dip | cookeatbehealthy.com

And oddly enough, the Chocolate Almond Fruit Dip takes organic cacao, chopped almonds, and a splash of almond extract!

Chocolate Almond Cashew Cream Fruit Dip | cookeatbehealthy.com

I’m not even kidding when I say this chocolate almond dip tastes exactly like brownie batter!  It’s really sinfully delicious and would also make a pretty fantastic frosting if you’re looking for a healthier sugar free option! 👍

Chocolate Almond Cashew Cream Fruit Dip | cookeatbehealthy.com

3>1 Cashew Cream Fruit Dip | cookeatbehealthy.com

Looks good…right?  Lucky for all of us, it couldn’t be easier to make!  Just like with all our previous Cashew Cream recipes it begins by soaking the raw cashews for at least 2 or 3 hours, or as much as overnight.  Then drain the water, put the cashews and honey in a blender pitcher, add the remaining ingredients for whichever flavor of fruit dip you’re making, and whizz it up!  You will most likely need to add a little to water to the mixture to get it smooth and creamy enough to dip into.  I added water just a tablespoon at a time until I reached my desired consistency.  The exact amount varied for each flavor.  By patiently adding the water a spoonful at a time you’ll get the perfect results every time.  Also keep in mind that the dips will set up in the refrigerator a little bit, so you’ll want to set them out for about 30 minutes before serving!

3>1 Cashew Cream Fruit Dip
Serves 12
Lemon Poppyseed, Key Lime Coconut, and Chocolate Almond Cashew Cream Fruit Dips...3 variations of 1 basic sugar-free and dairy-free recipe!
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Total Time
15 min
Total Time
15 min
169 calories
27 g
0 g
9 g
4 g
2 g
208 g
7 g
8 g
0 g
6 g
Nutrition Facts
Serving Size
208g
Servings
12
Amount Per Serving
Calories 169
Calories from Fat 76
% Daily Value *
Total Fat 9g
14%
Saturated Fat 2g
12%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 4g
Cholesterol 0mg
0%
Sodium 7mg
0%
Total Carbohydrates 27g
9%
Dietary Fiber 6g
23%
Sugars 8g
Protein 4g
Vitamin A
2%
Vitamin C
86%
Calcium
8%
Iron
11%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
For all 3 Fruit Dips
  1. 1 cup raw cashews, soaked in water at least 2-3 hours, then drained
  2. 3 tbsp raw honey
  3. Water as needed
For the Lemon Poppyseed
  1. 2 lemons, zested and juiced
  2. 2 tsp poppyseeds
For the Key Lime Coconut
  1. 26-28 key limes, juiced
  2. 1 tsp key lime zest
  3. 1/4 cup unsweetened coconut
For the Chocolate Almond
  1. 1/3 cup organic cacao
  2. 1/2 tsp almond extract
  3. 1/3 cup finely chopped almonds
Instructions
  1. For each dip, mix the drained cashews and honey in a blender for 30-40 seconds until the nuts and honey are starting to blend together.
  2. Add remaining ingredients for desired flavor of fruit dip, and continue blending until all ingredients are well combined and the dip is smooth and creamy, adding water 1 tbsp at a time until desired consistency is reached, remembering that the dip will stiffen in the refrigerator.
  3. Adjust for flavor, adding more honey, juice, or almond extract as desired.
  4. Place in covered dish and refrigerate until 30 minutes prior to serving.
  5. Stir well and serve with fresh fruit, graham crackers, or cookies.
Notes
  1. This dip lasts for up to 10 days in the refrigerator.
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calories
169
fat
9g
protein
4g
carbs
27g
more
Cook Eat Be Healthy http://cookeatbehealthy.com/
So next time you’re hosting a party or asked to bring something to a get-together consider making one or two, or maybe even all three of these delicious and healthful Fruit Dips!  Or if Monday is getting you down…go ahead and make some for yourself….you deserve it!  

 

Butternut & Quinoa Fritters with Horseradish & Sage Cashew Cream

Butternut & Quinoa Fritters with Horseradish & Sage Cashew Cream | cookeatbehealthy.com

As I write this the weather is starting to feel a bit more fall-like.  And by the time it publishes it will officially be fall.  That means most people will be in full pumpkin spice mode…lattes, cookies, muffins, ice cream, cheesecake, candles, room freshener, potpourri…it’s pumpkin spice overkill if you ask me!  I’m much more likely to usher in fall with a trip to an apple orchard than a pumpkin patch, or with a new recipe for something healthy and delicious featuring my fall favorite….butternut squash!

Butternut Squash | cookeatbehealthy.comI’d like to take a minute to appreciate this perfect little squash…and to the woman at the grocery store who does not share my affinity for perfect produce…I apologize if I freaked you out with my enthusiasm for this little cutie!  😉

So…back to business.  Today I’m sharing a recipe that continues our Cashew Cream Recipe Series, but also one that is perfect for fall because of the flavors and ingredients featured in these Butternut & Quinoa Fritters with Horseradish & Sage Cashew Cream!  Butternut squash is one of my favorite foods because of it’s flavor, obviously, but also because of it’s versatility!  It’s equally delicious as an ingredient in a savory dish as it is a sweet one.  So while many people are celebrating the arrival of fall with a PSL from Starbucks, I’m celebrating by creating these simple and tasty fritters with another fall favorite – butternut squash!

Butternut & Quinoa Fritters with Horseradish & Sage Cashew Cream | cookeatbehealthy.com

 

Butternut & Quinoa Fritters with Horseradish & Sage Cashew Cream | cookeatbehealthy.com

Butternut & Quinoa Fritters with Horseradish & Sage Cashew Cream | cookeatbehealthy.com

These fritters are so easy to make because you don’t even have to pre-cook the squash!  The ingredients for the fritters are cooked quinoa, raw shredded butternut squash, eggs, garlic, shallots, salt & pepper, panko, and fresh sage, with a little coconut oil for frying.  The cashew cream sauce includes cashews, prepared horseradish, fresh sage, and salt & pepper. All in all it’s a pretty humble list of ingredients that yields fantastic fritters!

Sage is one of those herbs that I don’t use a lot, but whenever I do, I wonder why I don’t use it more! Sage has a very earthy and peppery flavor and it pairs perfectly with the butternut in these fritters. Plus the health benefits of sage are quite impressive. It helps keep skin healthy, improves digestion, it’s rich in antioxidants, helps in growth and development of bones, boosts cognitive development and the immune system, and helps to reduce inflammation and overall health! As for the horseradish – I think it’s a love it or hate it thing, and I happen to LOVE it! It’s got several health benefits as well including that it can aid in weight loss, help prevent cancer, and boost the immune system – just to name a few. So the combination of sage and horseradish is not only delicious, but incredibly healthful as well! I love learning about the health benefits of different foods and herbs that I use…it makes me feel even better about living the CEBH Lifestyle!

Butternut & Quinoa Fritters with Horseradish & Sage Cashew Cream | cookeatbehealthy.com

And if you think the sage and horseradish are packed with health benefits…just wait til I tell you about the rest of the ingredients!  Butternut squash helps prevent high blood pressure, promotes regularity, improves eyesight, keeps bones strong, boosts the immune system and reduces inflammation, and aids in weight loss!  Quinoa is one of the most protein dense foods we can eat, it’s high in fiber, rich in iron, lysine, magnesium, riboflavin, and manganese.  Coconut oil can help you burn fat, helps prevent infections, reduces hunger, improves cholesterol levels, acts as a natural sunscreen, and boosts brain function.  WOW!!!  Everybody to the kitchen…STAT….it’s time to make some Butternut & Quinoa Fritters with Horseradish & Sage Cashew Cream!

Butternut & Quinoa Fritters with Horseradish & Sage Cashew Cream | cookeatbehealthy.com

Tip: Peeling the squash is easily accomplished with a regular vegetable peeler.  If you find it’s difficult to hold onto, rest the bottom of the squash in the sink drain while you’re peeling!  After the squash is peeled, cut it in half lengthwise, scoop out the seeds, and then shred it.  I used my food processor, but you could certainly get the job done with a box grater as well…and you’d get an arm workout at the same time! 😉

Bonus Tip: This recipe calls for 2 cups cooked quinoa which is easily made by combining 1 cup uncooked quinoa with about two cups water, bringing it to a boil, then covering the pan, reducing the heat to low, and simmering approximately 15 minutes – or until all the water is absorbed.  Remove from heat and fluff with a fork.  For this recipe I make the quinoa earlier in the day and refrigerate it until I’m ready to make the fritters.

Making these little gems is super simple!  Once the butternut is shredded and the quinoa cooked, all the fritter ingredients are mixed together and the fritters are pan-fried in just a smidgen of refined coconut oil until they’re golden and crispy, then set on a paper towel to drain any excess oil!  The horseradish & sage cashew cream can be made while the quinoa is cooking, or, preferably it can be made a day ahead and stored in the refrigerator until you’re ready to serve the fritters.

Butternut & Quinoa Fritters with Horseradish & Sage Cashew Cream | cookeatbehealthy.com

Butternut & Quinoa Fritters | cookeatbehealthy.com

Butternut & Quinoa Fritters | cookeatbehealthy.com

Butternut & Quinoa Fritters with Horseradish & Sage Cashew Cream
Serves 10
Freshly shredded butternut squash and quinoa lend a real taste of autumn to these light and tasty fritters served with horseradish and sage cashew cream.
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Prep Time
30 min
Cook Time
30 min
Total Time
1 hr
Prep Time
30 min
Cook Time
30 min
Total Time
1 hr
246 calories
33 g
74 g
8 g
10 g
2 g
77 g
194 g
1 g
0 g
5 g
Nutrition Facts
Serving Size
77g
Servings
10
Amount Per Serving
Calories 246
Calories from Fat 73
% Daily Value *
Total Fat 8g
13%
Saturated Fat 2g
10%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 3g
Cholesterol 74mg
25%
Sodium 194mg
8%
Total Carbohydrates 33g
11%
Dietary Fiber 4g
14%
Sugars 1g
Protein 10g
Vitamin A
3%
Vitamin C
2%
Calcium
7%
Iron
17%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
For the fritters
  1. 1 small butternut squash, peeled and shredded
  2. 2 cups cooked quinoa
  3. 4 eggs, lightly beaten
  4. 3 cloves garlic, minced
  5. 1 medium shallot, minced
  6. 1 cup panko bread crumbs
  7. Salt and pepper to taste
  8. Chiffonade of 5-6 fresh sage leaves
  9. 3-4 tbsp refined coconut oil for frying
For the cashew cream
  1. 1/2 cup raw cashews, soaked in water for at least 2-3 hours, then drained
  2. 1/4 cup loosely packed fresh sage leaves
  3. 2 tbsp prepared horseradish (more or less to taste)
  4. 1/4 tsp each salt and pepper
  5. Filtered water as needed to reach desired sauce consistency
For the fritters
  1. Combine everything except the coconut oil and mix well.
  2. In a non-stick pan, melt 1 tbsp coconut oil over medium heat. When oil is hot and shimmering pack a portion of fritter mixture into an ice cream scoop, gently release into hot oil, and flatten slightly.
  3. Fry fitters in batches, being careful not to crowd the pan. I cooked 4 at a time.
  4. After 3-5 minutes, when the bottom side is golden brown, turn carefully and continue cooking the flip side another 3-5 minutes until it's golden brown.
  5. Remove from pan and drain on clean paper towel.
  6. Continue cooking in this manner, adding small amounts of coconut oil to your pan as needed, until all the fritters are completed.
  7. Serve immediately with Horseradish & Sage Cashew Cream Sauce.
For the cashew cream
  1. In a blender or food processor combine drained cashews, sage, salt and pepper, and 1 tbsp horseradish. Blend on medium speed, adding water a tablespoon at a time until the sauce smooths and is almost the desired consistency.
  2. Stop the blender and taste the sauce. Add more horseradish if desired, and water if needed, then continue blending until smooth and creamy. (I really like horseradish so I used about 4 tbsp total)
  3. Store sauce in refrigerator until ready to serve fritters.
Notes
  1. I found a regular sized ice cream scoop was exactly the right portion size for these fritters.
  2. You might consider making the horseradish and sage cashew cream a day in advance as it keeps well in the refrigerator, and the flavors develop over the course of 24 hours.
  3. Leftover quinoa would be perfect for this recipe - plan ahead and that's one less ingredient to prepare the day you make the fritters!
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calories
246
fat
8g
protein
10g
carbs
33g
more
Cook Eat Be Healthy http://cookeatbehealthy.com/
Just today my friend and I were fantasizing about winning the lottery and paying off houses, cars, and college tuition bills so we could retire, travel, and live the “good life”.  But she was right when she prefaced all that with good health – because without that, we couldn’t enjoy all the riches our lives have to offer!  So here’s to Cooking, Eating, and Being Healthy, while enjoying every single morsel of food we put in our mouths, in order to live as rich a life as possible!