Julie Mitchell

Walnut Dip


1 15- oz can garbanzo beans

1 cup chopped walnuts

1 cup lightly packed fresh basil leaves

¼ cup olive oil?

2 tbsp. lemon juice?

¼ tsp. each salt and pepper


Drain beans reserving liquid. In food processor or vitamix combine ¼ cup reserved liquid with remaining ingredients.

Cover and process, scraping down sides and adding liquid as needed to make a smooth mixture.

Serve with raw baby carrots, cucumber sticks, and fresh string beans (or any veggie you like).

(Yields 2.5 cups) (servings: ½ legume,1/2 nut, ½ oil) 168 calories, 8 g (21%)carbohydrates, 4 g (8%)protein, 12 g (71%) fat per 4 tsp. serving

Julie Mitchell

white bean dip


?3 cups (cooked) or 2 cans beans (Great northern beans, garbanzos, black eyed peas, or a mixture of light colored beans)

¼ cup tahini

¼ cup lemon juice

1 tsp. lemon zest, optional

¼ cup extra virgin olive oil

4 cloves of garlic?2-3 tsp.

whole cumin, roasted and ground

1 tsp. cinnamon

2 tsp. paprika

2-4 tbsp. liquid braggs

Salt to taste


In a food processor or vitamix, add the cooked beans and all other ingredients and process until creamy.

Refrigerate until ready to use, or freeze in smaller portions.

(Yields 3 cups)(servings: 1 oil, 1 legume) 144 calories, 12 g (12%) protein,8 g(54%)fat per 4 tsp. serving.

Julie Mitchell



2 ripe avocados

½ Lemon

1/3  cup picante sauce

2 cloves of garlic

½ tsp Celtic Sea Salt


Mash or blend avocados.

Squeeze juice of lemon into blended avocados.

Add picante sauce, garlic and Celtic Sea Salt

Copyright by The Nutrition and Wellness Center 2020. All rights reserved.