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  • Sarah Hooff CHN, CSNC

Deliciously Dairy Free Layered Bean Dip

Five Layer Dip

Five Layer Dips are so fun to make! Always a big splash at our family gatherings! From picnics to birthday parties, you really can't go wrong with a good ol' layered dip! A little bit of prep work but how you want to put it together really is up to you. One may wish to make a big bowl of it or little servings for fun. Serve with your favorite chips and in no time all you'll have left is some dirty dishes, but most important some fully bellies and smiling faces!

Pinto Bean 2 cans whole pinto beans, rinsed 1/2 onion 6 cloves garlic 3 tbsp Clubhouse's Organic Taco seasoning Directions Sauté onions and garlic. Next add black beans to mixture and simmer 15 minutes. Mash beans with potato masher as they soften. Lastly add 1/2 tsp of sea salt and set aside to cool. If mixture feels to dry at any point just a add a little extra water and blend. Guacamole 3 avocados 1 lime, juiced 2 cloves fresh garlic, minced 1 cup plain coconut yogurt Directions Mash avocados and place into a small mixing bowl. Mince garlic and add to avocados along with remaining ingredients. Blend well. White Bean 2 cans whole white beans, rinsed 1/2 onion 6 cloves garlic 2 tsp McCormick's Taco seasoning Directions Sauté onions and garlic. Next add black beans to mixture and simmer 10-15 minutes. Mash beans with potato masher as they soften. Lastly add 1/2 tsp of sea salt and set aside to cool. The same things goes as the refried pinto beans, if at anytime beans start to dry out add a small amount of water and blend well. Vegan Queso 1 onion 4 cloves garlic 1 medium sized potato 1 1/2 cup cashews 3/4 cup water 3/4 cup nutritional yeast 1/4 cup apple cider vinegar 1 tsp smoked paprika 1 tsp chili powder 1 tsp turmeric powder 1/2 tsp sea salt 1/2 jalapeno Directions In a small sauce pan boil potato chunks until soft, drain and reserve liquid. You will need 3/4 water so feel free to set aside liquid and let cool. In a medium sized sauce pan sauté onion and garlic. Next add water, vinegar, your cooked potato, cashews, nutritional yeast and remaining spices. Simmer 10 minutes or so and using an immersion blender blend until smooth. If a thinner 'cheese' sauce is desired simply add a little extra water. This sauce is incredible! You really have to taste it to believe it. It's the potato! Who knew! Fresh Salsa 2 cups fresh tomatoes 1/2 small sweet red bell pepper 1/2 cup fresh parsley 1/2 cup fresh red onion diced 1 clove of fresh garlic, minced 1/8 tsp sea salt a squeeze of fresh lemon juice *Optional, for a little extra heat toss in 1/2- 1 small, fresh jalapeno. *Optional top with fresh cilantro or additional parsley Directions Chop and prepare all vegetables. Place into a salad bowl and let flavors infuse. Serve and enjoy.



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Garden Gate Health,

Sarah Hooff CHN, CSNC

4474 Joyce Ave, Powell River BC V8A 3A6

ph. (604) 208-3335

Email: sarah@gardengatehealth

livenutrition@live.ca

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