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.

Ingredients:

2 medium yellow onions

3/4 cup whole wheat (or non-gluten) flour

2 teaspoons baking powder

3 large eggs

1 1/2 cups fine dry whole wheat breadcrumbs

1 tablespoon seasoning blend, such as Cajun, Jerk or Old Bay

Grapeseed oil

Directions:

Position racks in upper and lower thirds of oven; preheat to 450°F. Lightly coat two large rimmed baking sheets with grapeseed oil. Cut off both ends of each onion and peel. Slice into 1/2-inch-thick slices; separate into rings. (Discard the smallest rings or reserve for another use.) Place the rings in a medium bowl; cover with cold water. Combine flour and baking powder in a shallow dish. Lightly beat eggs in another shallow dish. Combine breadcrumbs and seasoning in a third shallow dish. Working with one ring at time, remove from the water, letting any excess drip off. Coat in flour, shaking off any excess. Dip in egg and let any excess drip off. Then coat in the breadcrumb mixture, shaking off any excess. Place on the prepared baking sheets.  Bake for 10 minutes. Turn each onion ring over and return to the oven, switching the positions of the baking sheets. Continue baking until brown and very crispy, 8 to 10 minutes more.

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.