Artichokes are great for immunity as they are loaded with folic acid, fiber, Vitamin C and potassium. This is a lighter and more heart healthy version than most dips that contain mayonnaise and other saturated fats.

Serve this with a big platter of immune boosting veggies that everyone will enjoy i.e. carrot sticks, grape tomatoes, cucumber, red peppers, broccoli and lightly steamed green beans.

Yields 2 cups

1 14-oz. canned artichoke hearts, drained

2 T. olive oil

1/8 cup Parmesan cheese, grated

1/2 box of frozen spinach

Juice of ½ lemon

Combine all ingredients in a blender or food processor and puree until well blended.

This is a fabulous dip with broccoli and other fresh veggies, or my favorite Chili Lime PopChips. You can also add extra water to dilute it a bit more to toss with any cooked vegetable, or with wild rice, or a yummy marinade for fish.

Ingredients:

2 T. finely chopped fresh ginger

2-3 T. low sodium Tamari

2 T. rice vinegar

1 T. red wine vinegar

2 T. agave nectar

1 ½ t. dried basil

2 T. crunchy peanut butter

2 T. water

Put all ingredients in a blender and process until smooth.  Can make ahead and use as needed.

Created by Taryn Bellavance

www.phytofoods.com

Ingredients:

1 medium sweet potato
1 cup frozen sweet corn kernels, thawed
1 cup black beans
1 cup cooked brown rice
6 whole grain flour tortillas
3-4 cups prepared and heated Mile High Green Chili Sauce
chopped lettuce, chopped broccoli slaw and fresh cilantro as garnish, if desired

Pre-heat oven to 375. Peel sweet potato and dice into small cubes. Place in a steamer and steam for 10-12 minutes until soft. Toss with corn, beans and rice in a bowl. Spoon sweet potato mixture onto tortillas and fold in half (use only number of burritos desired — save remaining ingredients for future use). Place burritos on a cookie sheet and bake at 375 for 5-8 minutes until shell becomes crisp. Put burritos on individual plates and spoon prepared green chili onto each burrito then top with chopped lettuce, chopped broccoli slaw and cilantro, if desired.

Mile High Green Chili Sauce

1 medium sweet yellow onion
4-5 large garlic cloves, minced
4 cups “no chicken” broth or veggie broth
6-8 fresh, fire-roasted green chilies peeled, seeded and chopped (or 2 8-oz cans of chopped green chilies)
1 can chopped tomatoes
3 T white rice flour
1 cup chopped broccoli slaw

In a cast iron skillet or saute pan over medium high heat, saute the onions and garlic in a very small amount of broth, adding liquid only as needed for about 8 minutes until translucent. Add remaining broth and green chilies and simmer for 10-15 minutes, then add tomatoes. Slowly stir in rice four one tablespoon at a time and continue to simmer until sauce thickens.

Ingredients:

2 cups Lentils, dried
8-10 cups Water
1 tablespoon Grapeseed oil
1 Onion, diced
4 Garlic cloves, minced
1 large head Broccoli , chopped
½ cup Walnut pieces
1 teaspoon Mustard powder
½ teaspoon Curry powder
To taste Sea salt

Soak lentils overnight, rinse in AM. Place lentils in a crock-pot and cover with same amount of water. Cook on low heat all day, turn heat off and let cool.
Place oil in a large skillet, add onion, garlic and saute for 5-10 minutes. Add chopped broccoli, turn heat down and cover. Let steam cook for 5-8 minutes. Stir every 2-3 minutes adding water as needed. Add the walnuts and seasonings and let sit covered for about 10 minutes.

In a food processor or blender, blend lentil and broccoli mix together. Season to taste. May need to do small batches at a time and add water as needed to blend until smooth. Use as a dip for vegetables or healthier brands of chips.

Serves 10

Ingredients:

2 teaspoons Grapeseed oil
1 cup Leeks, chopped, white and pale green parts only
1 cup Red pepper, chopped
8 Eggs
¾ cup Goat cheese, feta
½ teaspoon Sea salt
½ teaspoon Pepper

Saute leeks in oil until soft. Add peppers, sprinkle lightly with salt, and sauté until tender, about 6 minutes. Whisk eggs, cheese, 1/2 teaspoon salt, and 1/2 teaspoon pepper in medium bowl. Add egg mixture to skillet; fold gently to combine. Cook until almost set. Put entire skillet in the oven and broil until frittata is puffed. Cut into wedges and serve. This is also great cold as a quick, portable breakfast on the way to work.

Yields 3 cups

1 ½ cups Pumpkin seeds, hulled, unsalted
3 tablespoons Grapeseed oil
2 Garlic cloves, crushed
¾ cup Broth, vegetable
¼ cup Lime juice
2 Jalapenos, roasted, peeled, seeds remaining
1 teaspoon Sea salt
¼ teaspoon Pepper

In a small ungreased skillet, cook pumpkin seeds over medium heat, stirring occasionally until they pop and turn golden brown (about 10 minutes). Let cool. Then puree seeds in a food processor or Magic Bullet until finely ground.

In skillet, heat oil over medium heat and add garlic to saute for 30 seconds. Pour oil and garlic into food processor with pumpkin seeds. Add remaining ingredients and puree. If the mixture is too thick to serve as a dip, then add more broth, 1 Tablespoon at a time. Chill and serve with whole grain crackers or cut up vegetables.

To roast jalapenos:

Gas stove: Turn on the flame and pick up a jalapeno with tongs. Hold the jalapeno over the heat until just blackened. Immediately place in a small paper bag and tightly roll the top to seal in the heat and steam. Repeat with remaining jalapenos. Let sit in bag for 5-10 minutes and then pull out steamed jalapenos. Peel the skin until only the flesh and seeds are remaining. Add this to recipe as directed.