As 2014 comes to a close, enjoy our favorite recipes of the year.
Cucumber Raita
Cucumber Raita
Ingredients
- 1 medium size cucumber
- 1 cup plain low fat organic yogurt
- Salt to taste
- [q:1/2] tsp ground black pepper
- 1 green chili (optional)
- 1 tsp fresh mint leaves
- 1 Tbsp coriander leaves
- 1 tsp cumin powder
Directions
- Chop cucumber finely and put into a medium size serving bowl.
- Chop coriander, mint, and chili and add into the bowl.
- Beat the yogurt and add into the bowl.
- Add cumin powder, black pepper powder and salt.
- Mix well and garnish with chopped coriander.
- Chill until ready to serve.
14 Healthy Recipes of 2014
14 Healthy Recipes of 2014
Pam Bump

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Pamela Bump
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Sun-Dried Tomato Dip
Sun-Dried Tomato Dip
Prep Time
15 minutes
Number of Servings
Serves 8
Ingredients
- [q:1/4] cup drained oil-packed sun-dried tomatoes
- [q:1/4] cup chopped drained roasted red peppers
- [q:1/2] cup chopped walnuts, toasted
- 1 Tbsp chopped shallot
- [q:1 1/2] Tbsp red wine vinegar
- Salt and freshly ground black pepper to taste
- [q:1/8] cup olive oil
Directions
- Place tomatoes, peppers, walnuts, shallot, vinegar, salt, pepper, oil, and 2 tablespoons of water in a high-speed blender or food processor.
- Puree until all ingredients are incorporated together. Serve.
Nutrition Info
103 Calories, 2 g Protein, 4 g Carbohydrates, 1 g Fiber, 10 g Total fat (1 g sat, 4 g mono, 4 g poly), 90 mg Sodium, [nutrition:1] Vitamin C, Manganese
Very Green Avocado-Tahini Dip
Very Green Avocado-Tahini Dip
Ingredients
- 3 to 4 oz baby spinach or arugula, or a combination
- 1 large, ripe avocado, peeled and diced
- [q:1/2] cup tahini (sesame paste)
- Juice of 1 lemon
- [q:1/2] tsp ground cumin
- 2 Tbsp minced fresh parsley, cilantro, or dill
- Salt and freshly ground black pepper to taste
Directions
- Rinse greens and place them in a large skillet or saucepan. With just the water clinging to the leaves, cook greens until just wilted down. Remove from heat.
- Place all ingredients in the container of a food processor. Process until smooth. Add [q:1/4] cup water, as needed, to achieve a medium-thick consistency.
- Transfer to a serving bowl. Serve as suggested above. Store any leftovers in an airtight container in the refrigerator for up to two days.
Fruit Fondue
Fruit Fondue
Prep Time
15 minutes plus chill time
Number of Servings
Serves 4
Ingredients
- [q:1/2] cup low-fat cream cheese, room temperature
- [q:1/2] cup sour cream or plain yogurt
- 2 Tbsp packed brown sugar
- 1 tsp ground cinnamon
- [q:1/4] tsp vanilla extract Fresh fruit cut into bite sized pieces. Ideas:
- apples
- pears
- melon
- kiwi
- peaches
- strawberries
- Optional:
- [q:1/8] tsp ground ginger
- 1 Tbsp orange zest
Directions
- Combine cream cheese, sour cream, sugar, cinnamon and vanilla in a medium bowl.
- Stir until completely smooth.
- Refrigerate for 15-30 minutes.
- Serve with fresh fruit
Nutrition Info
Made with plain yogurt and 1 each apple, pear, kiwi fruit: 162 Calories, 4 g Protein, 20 mg Cholesterol, 24 g Carbohydrates, 18 g Total sugars (4 g Added sugars), 3 g Fiber, 6 g Total fat (4 g sat), 112 mg Sodium, [nut:2] Vitamin C, [nut:1] Vitamin B2 (riboflavin), Vitamin B12, Calcium, Phosphorus
Roasted Garlic Spread
Roasted Garlic Spread
Prep Time
35 minutes
Number of Servings
Serves 4
Ingredients
- 1 head of garlic
- Olive oil
Directions
- Preheat oven to 400°. Peel away any extra outer papery white layers. Leave white layers of the individual garlic cloves intact and keep each individual clove attached to the garlic head.
- Cut off top [q:1/2] inch of garlic head to expose tops of cloves.
- Place garlic head on large square of aluminum foil. Pour a drizzle of olive oil over top of exposed cloves, making sure each clove is properly coated. Wrap aluminum foil around garlic head to cover completely. Place on baking sheet.
- Roast for 30 to 35 minutes, until cloves are soft when pressed with a fork. Allow garlic to cool.
- Using your fingers or a cocktail fork, pull or squeeze the roasted garlic cloves from their individual skins. Mash with a fork and spread on toasted bread or use as a topping for baked potatoes.
Nutrition Info
Just garlic: 49 Calories, 1 g Protein, 0 mg Cholesterol, 4 g Carbohydrates, 0 g Total sugars (0 g Added sugars), 0 g Fiber, 3 g Total fat (1 g sat), 2 mg Sodium, [nut:1] Vitamin B6
Roasted Red Pepper & Almond Dip
Roasted Red Pepper & Almond Dip
Number of Servings
Serves 8
Ingredients
- [q:3/4] cups almond butter
- [q:1/4] cup nutritional yeast
- 2 garlic cloves
- 3 tbsp lemon juice
- 1 cup fresh basil leaves, lightly packed
- 3 tbsp tahini or cashew butter
- 2 roasted red bell peppers
Directions
Roast Peppers:
- Turn broiler on high.
- Place peppers on a baking sheet and roast until the skin turns dark, rotate and continue to roast until the skin turns dark and appears burnt.
- Remove from oven and seal in a bowl with plastic wrap or air-tight container (the trapped steam will loosen the skin.)
- Let peppers cool for 15 minutes. Gently peel off the skin. Slice lengthwise, careful to removing seeds and pulp.
Assemble Ingredients:
- Place all ingredients in a food processor and blend until smooth.
- Serve as a sandwich spread and layer with fresh vegetables or serve as a dip with chips or veggies
Nutrition Info
Made with almond and cashew butters: 212 Calories, 10 g Protein, 0 mg Cholesterol, 11 g Carbohydrates, 3 g Total sugars (0 g Added sugars), 5 g Fiber, 16 g Total fat (2 g sat), 7 mg Sodium, [nut:%] Vitamin B1 (thiamine), Vitamin B2 (riboflavin), Vitamin B3 (niacin), Vitamin B6, Vitamin B12, [nut:4] Vitamin C, Vitamin E, [nut:2] Magnesium, Phosphorus, Zinc, [nut:1] Vitamin K, Iron
Lite Miso Dip
Lite Miso Dip
Number of Servings
Serves 8
Ingredients
- 8 oz. Mori-Nu Silken Lite Firm Tofu
- [q:1/2] cup white miso
- 1 tbsp. chopped green onion
- 2 cloves garlic
- [q:1/4] tsp turmeric
- 3 tbs olive oil
- 2 tbsp brown rice vinegar
Directions
- Place all ingredients into a blender.
- Blend until smooth.
- Serve with chips, pita slices or veggies.
Nutrition Info
103 Calories, 5 g Protein, 0 mg Cholesterol, 6 g Carbohydrates, 1 g Total sugars (0 g Added sugars), 1 g Fiber, 7 g Total fat (1 g sat), 655 mg Sodium, [nut:1] Vitamin K
Sweet Pea Dip
Sweet Pea Dip
Ingredients
- 1 cup sweet peas
- 1 tsp ground cumin
- 3 Tbsp chopped onion
- 1 large clove garlic, chopped
- 1 Tbsp lemon juice
- 1 Tbsp olive oil
- Salt and ground black pepper to taste
Directions
- Combine the peas, cumin, onion, and garlic in the container of a food processor or blender.
- Process until smooth.
- Add lemon juice and olive oil, and process just to blend.
- Season with salt and pepper.
- Blend for just a few more seconds, and transfer to a serving bowl.
- Serve with chips, crackers, or fresh veggies.
Homemade Ketchup
Homemade Ketchup
Number of Servings
Serves 12
Ingredients
- 2 (6 ounce) cans tomato paste
- [q:1/2] cup white vinegar
- 3 Tbsp brown sugar
- 1 Tbsp garlic powder
- 1 tablespoon onion powder
- [q:1/2] teaspoon allspice
- 1 teaspoon salt
- 1 teaspoon molasses
- [q:2 1/2] cups water
Directions
- Combine all ingredients and mix well.
Nutrition Info
40 Calories, 1 g Protein, 0 mg Cholesterol, 9 g Carbohydrates, 6 g Total sugars (3 g Added sugars), 1 g Fiber, 0 g Total fat (0 g sat), 228 mg Sodium, [nutrition:1] Vitamin C, Vitamin E