Vegetarian, Vegan & Raw/Living food recipes - Appetizers, dips and snacks

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07-18-2004, 09:38 PM
Pita chips

3 6-inch pitas
olive oil
ground cumin

Pull each pita apart and separate into 2 circles.Cut each pita circle into four wedges and transfer to a cookie sheet.

Brush the tops of each of the pitas with a little olive oil and sprinkle with the cumin and paprika, to your own taste the bake at 400 degrees for 5 minutes or until crisp.

Yield: 4 servings of 6 chips each

* I dip these in hummus as a nice movie watching snack instead of potato chips and dip.

07-18-2004, 09:49 PM
Green Goddess Dip

8 oz. spinach, triple washed, patted dry, and destemmed
1/2 cup green onion, thinly sliced
1 avocado, peeled, pitted, and diced
1 cup loose parsley, washed well
1/4 cup chives, sliced
1 T. garlic, minced
1 T. olive oil
1 - 8 oz. container plain low fat or soy yogurt
1 T. freshly chopped dill
1 T. lime juice
1/4 t. salt
1/4 t. hot sauce, of choice

In a non-stick skillet, saute the green onion and garlic in the olive oil for 2 minutes to soften.

Add the spinach and continue to saute until the spinach just wilts.

Remove the skillet from the heat and set aside to cool completely.

When spinach has cooled transfer the mixture to a food processor.

Add the remaining ingredients, except the yogurt, and process for 2-3 minutes or until smooth.

Add the yogurt and process well to combine.

Taste mixture and add additional salt, hot sauce or lime juice if needed.

Transfer the mixture to a glass bowl, cover, and chill for 30 minutes.

Makes 2 Cups

Can be used as a dip for raw veggies or a spread on crackers.

06-07-2005, 05:49 PM

2 cups canned chickpeas, drained well
1/2 tsp freshly ground black pepper
1/2 tsp ground cumin
1/2 ground coriander
1/4 teaspoon cayenne pepper


1. Preheat oven to 400 degrees F
2. Make sure the chickpeas are well drained and pat dry with a paper towel to remove any excess moisture, then toss the chickpeas with seasonings and spread on a nonstick baking sheet and bake for 30-40 minutes or until golden brown and crisp.

Makes about 1 1/4 cups (serves 4)

10-28-2005, 10:37 AM
(originally posted by 3fc member Tobeytoe)
20 Servings

1 small onion, finely chopped
2 cloves garlic, minced
2 teaspoons fresh ginger, minced
2 jalapenos, seeded and minced
1 teaspoons curry powder
teaspoon cumin
1 cup cooked lentils
1 potato, peeled and finely chopped
2/3 cup water
pinch salt
15 phyllo dough sheets

Spray a nonstick frying pay with cooking spray. Cook the onion, garlic, ginger and jalapenos over medium heat until soft but not brown (3 - 4 mins), adding cumin and curry after 2 minutes.

Stir in lentils, potatoes, and water and simmer for 6 to 8 minutes or until the potatoes are very tender and virtually all of the water has been absorbed. If water evaporates before the potatoes are cooked, add a little more. Correct the seasoning by adding salt or curry powder. The mixture should be lightly seasoned.

Unwrap 15 sheets of phyllo dough and cover with a slightly damp dish towel or plastic wrap. Lay one sheet of phyllo on work surface, lightly spray it with cooking spray. Lay a second sheet of phyllo on to. Spray with more cooking spray. Repeat with a third sheet. Cut the sheets lengthwise into 3 -inch strips.

Place 1 generous tablespoon of filling 1 inch below the top of the strip. Fold over one corner to cover the filling, the fold the strip as you would a flag to form a neat triangle. Continue making samosas until all the filling and phyllo are used up. Spray the tops with more cooking spray.

Preheat oven to 400F. Bake on a nonstick baking sheet until golden brown, about 15 minutes.

Amount Per Serving
Calories 66 Calories from Fat 1
Percent Total Calories From:
Fat 2% Protein 8% Carb. 90%

Nutrient Amount per Serving % Daily Value
Total Fat 0 g 0%
Saturated Fat 0 g 0%
Cholesterol 0 mg 0%
Sodium 260 mg 11%
Total Carbohydrate 15 g 5%
Dietary Fiber 1 g 2%
Sugars 0 g
Protein 1 g

10-28-2005, 10:46 AM
(originally posted by Tobeytoe)
6 Servings

1 10 oz. package spinach
1 cup Hellmann's Ultra Low Fat Mayonnaise
3 tablespoons green onions, sliced
1 teaspoon Worcestershire sauce
1/4 cup fat free Soy Parm Cheese
1 cup nonfat sour cream
1 loaf pumpernickel bread

Cook spinach; drain and squeeze out all excess liquid.

In bowl, combine spinach with condensed soup. Add green onions, Worcestershire sauce, sour cream and soy parm; gently combine and chill 1 hour.

Serve dip in hollowed out round rye or pumpernickel bread.

Amount Per Serving
Calories 135 Calories from Fat 21
Percent Total Calories From:
Fat 16% Protein 20% Carb. 64%

Nutrient Amount per Serving % Daily Value
Total Fat 2 g 4%
Saturated Fat 0 g 2%
Cholesterol 1 mg 0%
Sodium 101 mg 4%
Total Carbohydrate 22 g 7%
Dietary Fiber 1 g 2%
Sugars 0 g
Protein 7 g

Vitamin A 64% Vitamin C 23% Calcium 0% Iron 8%

10-28-2005, 05:07 PM
(origianally posted by TobeyToe)

1/4 cup grated cucumber
1 clove garlic, crushed
1 cup plain FF yogurt

Combine all of the ingredients in a bowl and stir until well-combined. For a more garlicky taste, let sit 1/2 and hour before serving

Serve with Pita bread (cut into triangles for easy dipping) or raw veggies.

Dillweed also goes will in this dip if you happen to have some on hand.

10-28-2005, 05:08 PM
(originally posted by TobeyToe)

2 Tbs tahini (this is a seame paste)
1/2 cup water
Juice of 1 or 2 lemons
3 cups cooked chick-peas (canned works very well here)
4 garlic cloves, chopped
1/2 tsp cayenne
1/2 tsp paprika
1 tsp ground cumin
Salt to taste

Whip tahini, water, and juice of 1 lemon in a food processor (the mixture will thick like peanut butter). Add chickpeas, garlic and spices. Pulse on and off until chickpeas are mealy but not totally pureed. Adjust seasoning with salt and lemon juice.

I love to make hummus for our picnics. I serve as a dip with some pita bread cut into triangles.

11-30-2006, 12:49 PM
5 cups pecan halves
1/2 cup sugar
2 tsp salt
1 tsp ground Chinese Five Spice Powder
2 tbsp each water, oil, and brown rice syrup

Preheat your oven to 325; spread pecans on two baking sheets and roast for about 10 minutes, until toasted and aromatic.

Mix the sugar, salt and ginger in a bowl and set aside.

In a large pot heat the water, oil and syrup together on high until boiling. Reduce the heat and stir in the toasted pecans until well-coated.

Remove from heat, pour into a bowl, and add the sugar mixture. Stir until the pecans are coated and then let cool on waxed paper.

*I think this would work with almonds and possible Spanish peanuts. :)
(I'll need to experiment on this one)

12-02-2006, 11:13 PM
Serves 8 (4 wedges each)


2 large pita rounds (6 inch in diameter)
2 cups sliced mushrooms
1 small red onion, sliced thin
1/4 green pepper, chopped
2tbs fresh basil, chopped (or can use 2 tsps dried basil instead)
1 cup shredded low-fat Mozzarella cheese
1 tbsp grated Parmesan cheese


Preheat oven to 425 F.

Using a sharp knife, split eact pita bread around the edge to make 2 rounds. place the pitas, cut sides up on a cookie sheet.

Distribute the toppings (mushrooms, pepper and onion) between the rounds and then sprinkle with the chopped basil, the Mozzarella and then the Parmesan cheese.

Baked for 8 to 10 minutes or until the cheese is melted. Cut each round into 8 wedges and serve immediately.

Nutritional information: 1 serving = 4 wedges

80 calories; 2g fat; 1 g fibre

11-20-2007, 02:42 PM
(originally posted by Tobeytoe)
1 teaspoon Worcestershire sauce

Hey, Worcestershire sauce isn't vegetarian or vegan. Unless you buy a specific brand, it has fish in it!

Here's a vegan version that is really good!

Spinach Artichoke Dip (lower fat and vegan/dairy-free)

1 cup of artichoke hearts (get frozen or soaked in water)
1 box silken tofu (use a mixture of tofu and Tofutti Cream Cheese if you aren't trying to save too many calories, to make 12 oz.)
1 box frozen spinach, thawed and squeezed (you can use fresh if you like, but cook it down and drain)
2+ cloves of garlic (use powder if you want and add more or less as you like)
2 T. nutritional yeast and/or Vegan Parmesan
2 T. Lemon juice
1 T. Vinegar and/or Red Hot style hot sauce (I like rice vinegar, but any kind can work, even balsamic)
A few pinches salt
Ground pepper (I like white and cayenne in this, but use what you have and like)

This is good processed together as is or baked for a richer flavor.

Optional: Top with breadcrumbs, (homemade is best, as you can season them up and to the dip before baking OR mix in to the dip if not baking).

Preheat the oven to 350 if you are going to bake it, and then bake for 30 minutes.

11-22-2007, 09:22 PM
I just made my Spinach Artichoke Dip with some minced water chestnuts mixed in. I ate it on some baked pita and sliced cucumbers (the cucumbers are like healthy chips in my mind ;) ). It is really delicious!

09-08-2008, 07:47 PM
Mmmm Green goddess dip looks so yummmmmy... definitley going to make!