Choose 2-3 of these each week to make when you do your meal-prepping. Healthy dressings and dips are a game-changer for enjoying more salads and veggies.
★ "Free Foods" that contain very low fat and can be enjoyed anytime during the day.
Dips
- No-Oil Hummus
- Edamame Hummus
- Oil-Free Pesto ★
- Oil-Free Roasted Red Pepper & White Bean Dip ★
- Cashew Base
Dressings
- Creamy Lime Dressing
- Honey Mustard Dressing
- No-Oil Herb Dressing
- Oil-Free Balsamic Vinaigrette ★
- Oil-Free Citrus Tahini Dressing
No-Oil Hummus
This is a meal-prep staple and can be eaten anytime without having to restrict portions.
Full Recipe Macros: Protein: 58g | Fat: 23g | Carbs: 156g | Fiber: 45g | Calories: 880
- 2 cans chickpeas (reserve 1 can bean liquid)
- Juice of 1 large lemon
- 2 TB raw tahini
- 1 tsp garlic powder
- 1 tsp onion powder
- Dash cumin
- 1 TB Nutritional yeast (optional)
- Himalayan salt, to taste (more than you would think)
Blend all ingredients in a high-speed blender, or food processor using the metal "S" blade, until smooth. Enjoy with cut-up raw vegetables, on top of a salad, or as a delicious topper to white baked potatoes at lunch or dinnertime.
Edamame Hummus
Full Recipe Macros: Protein: 61g | Fat: 90g | Carbs: 159g | Fiber: 55g | Calories: 1632
- 2 cans chickpeas
- I cup steamed edamame beans
- 2 TB tahini
- ¼ cup EVOO
- Juice of 1 lemon
- 1 tsp cumin
- 1 tsp garlic powder
- ½ tsp onion powder
- Sea salt to taste
Blend all ingredients in a high-speed blender, or food processor using the metal "S" blade, until smooth. Enjoy with cut-up raw vegetables, on top of a salad, or as a delicious topper to white baked potatoes at lunch or dinnertime.
Oil-Free Pesto ★
This can be used as a sauce for pasta, as a vegetable dip, or to top chicken or fish.
Full Recipe Macros: Protein: 31g | Fat: 13g | Carbs: 66g | Fiber: 45g | Calories: 468
- 1/2 cup chickpeas, drained & rinsed
- 2-4 cups fresh basil
- 1/2 handful fresh chives
- 1 small zucchini
- 1 medjool date, pitted
- 1 heaping TB tahini
- Juice of 1 lemon
- 1/4 cup water
- Himalayan salt, to taste
- 2 TB nutritional yeast
- 1 clove garlic
Add all pesto ingredients to a food processor using the metal "S" blade and pulse until creamy (but not completely smooth).
Oil-Free Roasted Red Pepper & White Bean Dip ★
Full Recipe Macros: Protein: 53g | Fat: 3.5g | Carbs: 145g | Fiber: 42g | Calories: 785
- 2 cans organic cannellini beans, drain and reserve 1 can bean liquid
- 2 large red peppers, halved and de-seeded
- Juice of 1/2 lemon
- ½ tsp garlic powder
- ½ tsp onion powder
- Himalayan salt and black pepper, to taste
- Fresh chives and/or oregano, chopped
Rinse peppers & leave a little moist so that spices adhere. Roast peppers on a parchment-lined baking sheet and season with salt & pepper (no oil).
Roast at 425℉ on the bottom oven rack, until peppers are soft and slightly charred at the edges. Probably about 20 minutes.
Combine peppers, beans, lemon juice, 1 can bean water, and dried spices in a high-speed blender or food processor fitted with the metal "S" blade.
Process until smooth. Stir in fresh herbs and enjoy with raw veggies, on top of a salad, with a baked potato, or any way you like.
Cashew Base
Use this base as you would mayonnaise. It can be a base for dressings, dips, or when you desire a creamy, plant-based substitute for something like sour cream. The counts for this are high, but you’ll only be using small amounts of this in larger recipes.
Full Recipe Macros: Protein: 80g | Fat: 192g | Carbs: 138g | Fiber: 8g | Calories: 1860
- 1 pound raw cashews
- Juice of 2 lemons
- 3 TB EVOO
- Generous sprinkling Himalayan salt
- 1 tsp garlic powder
- 1 tsp onion powder
- Water - Enough to cover 2 inches above cashews in blender
Combine all ingredients in a high-speed blender like a Vitamix. Blend until smooth. This will keep for about 2 weeks in the fridge if kept in a sealed container.
Creamy Lime Dressing
Full Recipe Macros: Protein: 22g | Fat: 71g | Carbs: 81g | Fiber: 6g | Calories: 966
- 1 cup cashew base
- Juice of 1 lime
- 1 TB EVOO
- 1 TB apple cider vinegar
- 2 TB honey
- Dash cumin
- Dash cayenne
- Dash paprika
- Few dashes Himalayan salt
- Cracked black pepper, to taste
- 3-4 TB water
Use a whisk to fully combine all ingredients. Enjoy as a salad dressing, veggie dip, potato topper, or as a condiment to rice and beans.
Honey Mustard Dressing
Full Recipe Macros: Protein: 8g | Fat: 32g | Carbs: 87g | Fiber: 5g | Calories: 631
- 1/4 cup dijon mustard
- 1/4 cup honey
- 1/4 cup cashew base
- 3 TB water
- 1 TB EVOO
- 1 tsp onion powder
- Himalayan salt to taste
Blend all ingredients together with a whisk and use on salads or with grilled chicken.
No-Oil Herb Dressing
Full Recipe Macros: Protein: 12g | Fat: 15g | Carbs: 30g | Fiber: 8g | Calories: 227
1 small zucchini
1 handful celery
1/2 bunch fresh basil or fresh dill
1/2 bunch fresh chives
Juice of 1 lemon
1 TB apple cider vinegar
1 Medjool date, pitted OR 1 TB honey
2 TB raw pumpkin seeds
Himalayan salt, to taste
Put all ingredients in a high-speed blender and blend until smooth. This can be used as salad dressing or to use atop vegetables, potatoes, chicken, or fish.
Oil-Free Balsamic Vinaigrette ★
Full Recipe Macros: Protein: 8g | Fat: 1g | Carbs: 26g | Fiber: 4g | Calories: 135
- ¼ cup balsamic vinegar
- 3 TB dijon mustard
- 2 TB nutritional yeast
- 1 TB honey
- Himalayan salt & black pepper, to taste
- ½ tsp onion powder
- ½ tsp dried parsley
- 1 TB water
Whisk all ingredients together in a bowl until well emulsified. Store in a refrigerated sealed glass jar for up to 3 weeks.
Oil-Free Citrus Tahini Dressing
Full Recipe Macros: Protein: 15g | Fat: 24g | Carbs: 51g | Fiber: 4g | Calories: 429
- ⅓ cup tahini
- ¼ cup freshly-squeezed orange juice
- 1 TB fresh lemon juice
- 2 TB apple cider vinegar
- 2 TB pure maple syrup
- 2 TB water
- ½ tsp onion powder
- Himalayan salt, to taste
Using a whisk or blender, blend all ingredients together until smooth. Store in a refrigerated sealed glass jar for up to 1 week.
