Vegan Cooking Tips
Quick Dips
By Chef Nancy Berkoff, RD, EdD, CCE
Many of us tend to graze and snack for our meals nowadays. Although this is not the best health trend, it is a fact of life. So, if we are going to eat finger foods instead of whole meals, we might as well make them as healthful as possible.
You’ll probably want to make some dips to have on hand for that I’m-going-to-open-the-refrigerator-and-eat-whatever-I-find type of meal. Most of the dips below will last for 4-5 days if properly refrigerated.
Sweet Dips
To make sweet dips, here’s your shopping list:
- Peanut butter, soy butter, or other nut butters
- Apple butter
- Ripe bananas
- Raisins or dried cranberries
- Orange juice concentrate
- Fresh or frozen, thawed strawberries (optional)
To make a sweet dip fast:
Place a small amount of nut butter or apple butter in a mixing bowl. Stir to soften. In a separate bowl, mash a banana with berries and/or orange juice concentrate. Combine banana with nut or apple butter and mix until well-combined. You’ve got it! You can add in chopped nuts, chopped dates, crumbled cold cereal, or fresh berries, as you like.
Savory Dips
To make savory dips, shop for:
- Soy sour cream, unflavored soy yogurt, or silken tofu
- Canned garbanzo beans or white beans
- Prepared salsa or canned chopped tomatoes
- Fresh bell pepper (any color)
- Fresh parsley
To make a savory dip fast:
Place soy yogurt, vegan sour cream, or tofu in a blender or food processor. Add a small amount of salsa or drained canned tomatoes, canned beans, some chopped bell peppers (or fresh chili, if you like heat), and parsley and blend until smooth. Chill for 10 minutes before eating.
To Dip
Of course, dips are no use without something to dunk into them. Therefore, you’ll also want to shop for some ‘dip-ees,’ such as:Sweet:
- Fresh apples or pears
- Fresh pineapple
- Fresh grapes
- Fresh strawberries
- Frozen whole strawberries
- Dried apple, mango, pineapple, and papaya slices
Savory:
- Pretzels
- Fresh or dried breadsticks
- Tortillas
- Baked tortilla chips or veggie chips
- Pita bread
- Fresh veggies, such as carrots, celery, cucumbers, zucchini, jicama, radishes, cherry tomatoes, and even fresh corn in season (doesn’t have to be cooked, just washed)
- Wedges of hot or cold baked potatoes
