Simple Ways to Get More Veggies

We all know the endless benefits of eating more veggies, but some of you may find it difficult to incorporate them into your meals and snacks.  Well, here’s a great way to kick off your new year…how about a New Year’s Resolution to increase your veggie count every day?  Sounds delicious to me….Here are a few tips to help you add more delicious veggies into your day.

0e69851d32367db4

  • Try a new vegetable each week.  Choose a color for each week of the month and purchase a vegetable of that color.  You may find veggies that you have never heard of, and actually enjoy their taste.  Experiment with eating the veggies raw as crudites, sauteed with whole wheat pasta, scrambled into an omelet or steamed atop of a salad,…the opportunities are endless.  For instance, Week 1 could be Purple Week: Choose Eggplant or Orange Week: Choose an Orange Bell Pepper or White Week: Chose jicama.
  • Try juicing; combine herbs, vegetables and fruits into a juicer and create a freshly squeezed juice that will surely keep you energized.
  • Include vegetables and fruit every time you have a meal and snack.  This may seem overwhelming, however, simply having your morning egg omelet with salsa instead of hot sauce, your afternoon sandwich with guacamole instead of mayo or pairing an apple with almond butter.
  • Keep your fridge stocked with Ziploc bags or Tupperware containers filled with cut carrot sticks, sliced cucumbers, sliced bell peppers and cherry tomatoes for a quick, go-to snack.  Pairing these fresh veggies with Hummus, or Guacamole is the perfect way to incorporate your ‘healthy’ fats, which will allow your body to absorb all of the beneficial nutrients in the fresh veggies.
  • Add chickpeas to your chicken noodle soup.
  • Toss in watercress, spinach, red radish, purple cabbage, dark arugula, colorful bell peppers into a pan with olive oil, onions and garlic. Saute with your favorite protein source (Chicken, Bison, Tofu, Turkey, Seitan, Tempeh, etc.) and tomato sauce and Vegan Parmesan cheese.
  • Top your burger (Veggie burger, Turkey Burger,  Bison Burger, etc.) with nutrient-dense greens such as steamed kale and rainbow Swiss chard instead of iceberg lettuce.  Spread guacamole onto your bun instead of mustard.
  • Roast peeled, diced beets and carrots at 425 degrees in a roasting pan for 30 minutes. Sprinkle with sea salt, pepper, and olive oil.
  • Mix carrot juice into your breakfast orange juice.
  • Add thinly sliced yellow squash, zucchini, carrots and cabbage slaw into a large bowl.  Add red grapes, peanuts, Vegan Mayonnaise, cilantro and canned salmon along with a hit of  Nu-Salt and pepper.  Store in the fridge for a quick and easy lunch or snack. (Thanks Mom and Grandma…this a veggie variation to your pasta salad).
  • Marinate your favorite veggies in a mixture of Wheat-Free Soy Sauce, rosemary and olive oil; place into a large Ziploc bag and into the fridge for an hour, then grill!
  • Making a pasta salad, meatloaf or quiche? Spiral some veggies with a Spiralizer and throw them into the recipe!
  • When planning a pasta dinner, add sliced broccoli, squash, cauliflower, and beans to your marinara sauce.  Cook the sauce with the veggies on the stove top and pour onto your pasta dinner.  Top this delicious veggie sauce with Vegan Parmesan cheese.
  • Grill portobello mushrooms marinated in balsamic vinegar.  Remove from grill and spread guacomole  on the inside of each mushroom; fill each mushroom with lentils and salsa.  Sprinkle with herbs and Nu-Salt and pepper.
  • Grill kabobs with pineapple, peppers, onions and tomatoes along with your choice of protein.  Dip into 3 toppings of salsa, hummus and guacamole.
  • Make your own hummus.  Take a look at my numerous hummus recipes in Recipes From My Healthy Kitchen.
  • Have fun and get creative with your meals; add nuts, honey, red onions, raisins, cranberries, fresh herbs and spices to any meal for an extra ‘zing’ of flavor!
  • Make Spaghetti Squash instead of pasta.  Top with sauteed olive oil, mushrooms, onions and garlic.

Do you have any tips of your own for incorporating more veggies into your day?

3b20f420618b5a24

Advertisements

Sweet Roots

This recipe is one of my favorites to make on a Sunday afternoon…it’s quick, simple to prepare, and leaves you with a soothing tonic of sweet sauce once cooked to perfection.

soup

Ingredients

Use as many of the following sweet veggies as you wish:

  • Corn
  • Rutabaga
  • Carrots
  • Onions
  • Beets
  • Winter Squash
  • Sweet Potato
  • Yams
  • Parsnips
  • Turnips
  • Red Radishes
  • Daikon Radishes
  • Green Cabbage
  • Burdock
  • For added protein- add Beans and/or Tofu

Directions

  • Chop the hardest veggies (carrots and beets) into smaller pieces
  • Chop the softer veggies (onions and cabbage) into larger chunks
  • Use a medium sized pot and add enough water to barely cover the veggies. Check the water level while cooking and add more water if needed. The veggies on the bottom will cook faster than those on the top, therefore stir every few minutes.  Cook until desired tenderness. The softer the veggies get- the Sweeter they become!
  • You may wish to add tofu or beans for extra protein
  • Season your veggies with seaweed or spices such as cinnamon, ginger, nutmeg, pumpkin spice, black pepper, white pepper, chili powder, and cayenne
  • When veggies are cooked to your satisfaction, empty the ingredients into a large bowl, flavor as desired.
  • The leftover cooking water makes a delicious, sweet sauce, and is a healing, soothing tonic to drink by itself.
  • Enjoy!

Another School Year…Rid The Lunch Box of Refined Sugars

As September rolls on, another school year begins and many parents prepare to send of their children back to school…sadly, we all know the constant struggle with keeping healthy meals and snacks at home and in the lunch box, therefore I have listed a few tips to help keep you and your loved ones away from those scary, hidden refined sugars.

school

As the weather begins to cool off in the Fall season, we start to transition into a lifestyle change where our physical activities and responsibilities become more focused on getting organized and rushing from one school event to another after school activity.  This transition can lead to disordered eating habits and cravings for stressed out parents, teens and children.  When the times get tough…what do we do? Yep, you guessed it–we reach for sweets.

We all love sweet treats.  Sugar is what most people look for to give them a boost of energy.  To put it in it’s simplest terms, let’s define the ‘good sugar’, shall we?  Sugar is a simple carbohydrate that occurs naturally in foods such as beans, veggies, fruits and grains.  These unprocessed sugars contains a variety of vitamins, minerals, enzymes and proteins.

On the other hand are the processed sugars.  Our bodies must deplete its own store of enzymes and minerals to absorb table sugar properly, which creates a deficiency.  These processed sugars quickly enter the bloodstream and wreak havoc on our blood sugar level-first pumping it sky high causing nervous tension and hyperactivity, then crashing extremely low causing depression, exhaustion and fatigue.

Many people do not realize the emotional roller-coaster ride that comes along with downing all that sweet white stuff.  However, we must remember that sugar is not the whole problem.  The problem is the addictive cycle that we have created by eating processed sugar, feeling the rush, then crashing and taking in more sugar to start the crazy cycle again.  Now, if we are eating a balanced, healthy diet that includes veggies and whole grains, we will not need that ‘fake’ energy boost from processed sugar.

Today, many school and office cafeterias are a huge concern; we are bombarded with more processed foods such as Pop Tarts, sugary cereals, candy bars, sodas, donuts, pizza, fries, etc.  These foods are readily available in schools from Kindergarten through College/Grad School and even in many office cafeterias.

When Americans need a mid-afternoon snack, they look for a soda or a candy bar to give them that boost of energy because these foods are readily available.  The main concern here is that these easily accessible foods do not supply us with the sustainable energy or nutrients our bodies and brains need.

Processed foods are high in simple sugars and quite low in minerals.  Over consumption of these refined sweets and added sugars found in vending machine snacks has led to an explosion of Type 2 Diabetes, childhood obesity and hypoglycemia.  Because of the poor state of our children’s health, scientists predict that they are the first generation in American history to live a shorter lifespan than their parents.  Quite a disturbing fact, isn’t it?

When people eat processed, sugar-laden foods such as a Pop Tart for breakfast, pizza for lunch, a candy bar and a soda for a mid-afternoon snack and a burger with fries for dinner, they will suffer from malnutrition.  Studies have shown that when we eat a diet rich in whole foods, we experience less brain fog, miss fewer days of school/work, have higher school test scores and are good problem solvers because we are getting the nutrients to fuel our brains.

Nutrition and food can be confusing, however, you can start by slowly transitioning your eating to incorporating more veggies, fruits and whole grains into your meals.  Eating natural foods may taste bland when people are accustomed to artificial flavors, however, by simply adding herbs, spices and healthy condiments you can jazz up any dish.  Be sure to take a look at my Condiment Page.

Get your kids and husband involved in the food shopping experience by having them select whole foods for their lunches and snacks.  Take a family trip to the farmers market and purchase a new fruit, grain or vegetable each week.

With each meal, add a few greens or introduce a new fruit to their dessert plate.  It takes most people, both kids and adults, 3 times of trying a new food before they truly begin to enjoy it.

We all form our habits at a young age, therefore if we want to see a healthier future, we must start today by incorporating a healthy lifestyle and eating style in our daily lives.

You CAN Save Money and Eat Healthy!

We’re all pinchin’ pennies these days…the economy sure isn’t looking so hot and we could all use a little recession lesson on how to cut back without cutting out.’

00a53ec686b4a118

Here are a few of my money-saving healthy tips for your food store trips:

Make a List-BEFORE You Arrive

  • Always arrive with a complete list of everything you need.  This way you are more likely to purchase the foods that you need and will cut back on impulse shopping on expensive and unhealthy foods.

Choose Whole Produce

  • In the produce section, steer clear of pre-washed and pre-cut veggies; these tend to be much more pricey than their whole produce friends.  For instance, an entire bunch of kale or collard greens is about .99/lb. compared to a pre-washed, pre-cut Dole package of Kale, which can run you up to $2.50!  Skip the bagged pre-washed/pre-cut veggies and stick to their whole buddies.  You’ll be surprised how much more volume you can purchase for less money!  Plus, I always find that the fresh, whole produce tastes so much better than a packaged, pre-cut option.

6f36db1f4172ad16

Shop Generic

  • When looking for each specific item on the food store shelves, be sure to purchase the store’s brand name items; this will always save you money.  I love Whole Foods 365 brand; it tastes amazing and it is usually cheaper than the other brands.  Trader Joe’s also carries a wonderful variety of foods using their own Trader Joe’s label.  If you do not see a generic brand when shopping, feel free to ask an employee at customer service-they will be able to show you where these products are located.
  • Moreover, many generic brands are placed on lower or higher shelves instead of at eye-level.  This is mainly so that ‘impulse’ shoppers grab the first package they see, which is the ‘expensive’ brand name option.  Take a minute to bend down or stand on those tippy-toes to see what generic options are available.

Buy in Bulk

  • Have a membership to B.J.’s or Costco Wholesale? Purchase your meat and poultry in bulk to save you and your family money (as well as countless trips to the food store).
  • Whole Foods has many basics in bulk including granola, beans, whole grains and nuts.  Be sure to stock up on these essentials by saving money and buying them in bulk.
  • Many wholesale food stores also offer beans and frozen vegetables in bulk.  These can easily be frozen into individual Ziploc bags for your convenient use.

980d61a397d2d202

Always Eat Before You Shop

  • We all know what happens when we end up walking the isles of the food store when our little tummy is growling for some grub.  Don’t make the mistake of going food shopping on an empty stomach.  If you are hungry before you go, have a snack before you head out.  This way, when you arrive at the store–you won’t have the urge to purchase based on impulse because you’re hungry.  Moreover, this will keep your paws away from the items that you do not need in your cart and your pantry.

d3fb09ac46e007cc

Super Foods On a Budget

What are your favorite ways to save money at the food store?

Simply Satisfying Swaps

Here are a few tricks of the trade from my healthy kitchen to yours…read on for some great alternatives to your pantry staples.

newwww 

  • Swap your traditional mayo for plain Greek yogurt.  My favorite brands are Chobiani, Fage and Siggi’s.  These yogurts are a perfect substitution to mix into your typical tuna salad or spread onto your sandwich.  Moreover, Greek yogurt is a great source of calcium, probiotics and protein–these benefits out way the typical sodium-laden mayo.

Here are a few other ways to swap Greek yogurt into your meals and snacks.

-When making a veggie dip, substitute for sour cream by using 1 cup plain Greek yogurt with lemon/lime juice, Nu-Salt and pepper, as well as dried herbs and spices of choice.

-Toss a salmon, chicken, pasta, or tuna salad with Greek yogurt and a dollop of Dijon with a few dried cranberries.

-Use Greek yogurt when marinating your choice of protein (Seitan, Tofu, Tempeh, Chicken, Turkey, etc.) By simply combining yogurt with a dash of balsamic vinegar, herbs/spices and sesame seed oil will make your mouth water and impress your guests at your next BBQ.

  • Add fruits and vegetables to everything.  By filling up at every meal with these antioxidant packed, water-dense foods–you’ll reap nutritional benefits and a ton of filling fiber.  This will not only increase the volume of your meals but it will leave you feeling healthy and satisfied.

Here are a few of my favorite tricks for adding in more fruits and veggies.

Pile veggies on that sandwich! Add any fruit or veggie such as roasted red peppers, collard greens, kale, sprouts, sliced apples and pears.

-No matter what type of  ‘salad’ your menu is calling for (chicken, tuna, pasta, potato, etc.), add in fresh red grapes with pine nuts, toss in fresh pineapple chunks with blueberries, finely chopped red bell peppers, mushrooms and zucchini, or toss in red onions, shallots, cherry tomatoes and black olives.  Any of these fruits and veggies will jazz up your ‘salad’ whether tossed in alone or all together.  Have fun and experiment with different flavor combinations such as diced apples with walnuts into your tuna salad or black olives with yellow corn in your potato salad.  Don’t forget to drizzle some balsamic vinegar along with fresh lemon or lime juice over the final product-this will ensure a lasting zest to any dish!

-Add orange, lemon, lime zest to top any dish including omelets, meats, grains, salads and oatmeal!

-In the mood for a pizza? Simply swap your pepperoni for grilled veggies with extra tomato sauce! Take a peak at some of my favorite pizza recipes on my Recipe page.

-Break out your blender! You know it’s hiding behind your bowls in your pantry–so break it out and explore the endless opportunities of creating delicious smoothies.  Simply blending a few ice cubes with fresh fruits and vegetables along with a dollop of Greek yogurt will leave you satisfied whether it’s for breakfast, dessert, or just an afternoon snack to cool off from the heat. I like to combine 1 cup Greek yogurt, with a banana, spinach, lime juice and a drizzle of honey!

  • Eat what you crave.  Have fun playing Martha Stewart in your kitchen and start experimenting with healthier variations of your favorite treats!  Check out my On-the-Go Snacks Category for more snack ideas.  Just be sure your snack is a nice combo of healthy fats, carbs and protein to keep you satisfied and your tummy happy.

Here are a few of my favorite ways to indulge with healthier and more nutritious options.

-Sub in dark chocolate for milk chocolate and you’ll get a nice dose of antioxidants and richer flavor with each bite!

-Alternate with non-dairy options such as rice milk, hemp milk, soy milk and coconut milk in your recipes.

-Try a non-dairy frozen treat with brands such as Toffutti , Soy Dream, and Rice Dream.

-Create a delictable dessert by starting with a whole wheat or gluten free tortilla, then spread with peanut butter and add a few dark chocolate chips along with a drizzle of honey.  Wrap up the wrap and place into the microwave for 20 seconds. Enjoy this warm, delicious treat that packs in antioxidants from the honey and dark chocolate as well as a nice dose of protein from the nut butter.

-Bananas are a great way to satisfy your sweet tooth.  Simply dip the banana  into melted dark chocolate and coat with crushed peanuts. 

-French toast is a breakfast favorite of many of my clients, however, try dipping your bread into egg whites and serve with Greek yogurt and berries.

-Toss in berries and crushed walnuts in your favorite pancake and waffle recipe for a heart healthy does of Omega 3’s as well as antioxidants.  Drizzle with organic honey and a nice spread of nut butter for a well rounded meal.

-Enjoy Greek yogurt drizzled with agave nectar or  honey, chocolate chips and slivered almonds for a colling treat!

-Make your own frozen juice bars. Simply use pop-sickle Tupperware holders and create your very own natural fruit juice…pour into the tray and once they’re frozen you can enjoy a delicious fresh squeezed juice ice pop!

-Enjoy a bowl of organic apple sauce with a few peanuts, a sprinkle of cinnamon, all spice, numeg and Greek yogurt.

-Slice and core apples, place into a deep dish and cover with cinnamon, honey, lemon juice and water. Enjoy these freshly baked apples with granola for a decadent dessert.

-Dried fruit stuffed with nut butter.  Some of my clients enjoy dates stuffed with almond butter…I like dried apricots with cashew butter and dipped in melted dark chocolate. Give these a try-I assure you they will satisfy your sweet tooth in a pinch!  Experiment with different dried fruits and nut butters such as dried cranberries, cherries, pears, apples and bananas to name a few and simply dip into warm dark chocolate or for a protein boost dip into warm almond, cashew or peanut butter.

-Mix together a warm cup of oats with 3/4 cup of steel cut oats, cashews, unsweetened coconut and golden raisins.

-Toast up a delicious afternoon hold-me-over snack with your favorite bread.  Toast bread and top with natural nut butter, thin sliced apples and a drizzle of honey.

-Chop up quick crudities of raw veggies with a side of hummus, guacamole, and salsa dips for your afternoon ‘at-your-desk’ pick me up.

-Pair together a piece of all natural turkey breast with hummus and red bell peppers for a satisfying protein boost.

-Reach for those filling, high fiber crackers and top with 1/4 cup black beans, a dollop of Greek yogurt, salsa and melted SoyaKaas soy cheese.

-For your 3PM blood sugar drop, pack a fresh piece of fruit with a few slices of SoyaKaas soy cheese and raw almonds.

-Try topping your bran crackers with an all natural apple butter and a handful of tasty macadamia nuts.

-Reach for a bag of frozen edemame, heat up in the microwave and top with Eden Organic Pasta Sauce and a hit of melted soy cheese.

-Make a dip with mashed avocado, chili powder and Greek yogurt; pair with veggies and crackers for a pre-dinner appetizer.

-Make your own trail mix with carob chips, granola, puffed rice, almonds and dried fruit.  Pack into individual serving sized Zip-lock bags for easy go-to-snacks for the office or when out running errands between meals.

  • Switch up your cooking methods–choose a unique and tasty broth for a flavor boost.

Here are a few of my favorite ways to switch up broths when cooking.

Use tea bags while cooking.  I love using my green tea bags when making my chicken-not only is it delicious, but I enjoy all of the healthy antioxidants as well.

-Use low-sodium vegetable or chicken stock.  You can find delicious low sodium varieties in your local health food store, which are organic and quite flavorful.

  • Move over blender, reach in that pantry for your Cuisinart.

Here are a few of my favorite ways to puree foods with my handy, dandy Cuisinart.

-Hummus. Enough said.  Puree chickpeas, white, black or kidney beans with a dash of tahini and vegetables of your choice…puree well…and poof-your very own homemade hummus.  My favorite hummus recipe is black olives, chickpeas, fresh basil and roasted red peppers.  Enjoy with pita wedges for a fabulous appetizer.  Be sure to check out my Recipe Pagefor more of my homemade hummus recipes.

-Casseroles.  Now, I know what you’re thinking, “Fond memories (or shall I say nightmares of mom’s weird casseroles back in the ’80’s”…no, no, no…these casseroles are even more delish…simply puree parsnips, cauliflower, broccoli, sweet potatoes, squash, etc. with bran  crumbs, a dollop of Greek yogurt and some orange zest for a nice side dish.

  •  Spice n’ Herb it up! Condiments can do wonders–Get zesty with new flavors.

Here are a few of my favorite ways to incorporate condiments and herbs n’ spices.  Be sure to check out my Condiments of Choice Page and Product Reviews Page for more ideas.

-Cinnamon is fabulous. Enough said.  Add it to your morning oatmeal, sprinkle it into your chicken salad, dash a bit into your yogurt with some nuts and granola.

-Salsa, salsa, salsa…and I’m not talking about the dance! Add salsa to your morning omelet, afternoon crudites, pile it onto your sandwich or jazz up your salad, and don’t forget to use it with your homemade tacos and burritos.  My favorite salsa is Amy’s Organic Black Bean and Corn—it is a hearty, chunky salsa with an amazing taste and a must for any dish!

-Mustard is a great choice to spread onto any sandwich, bun or wrap–the flavors and varieties are endless…

-Wheat free low sodium tamari sauce is a wonderful way to substitute your soy sauce sans the gluten!

-As I mentioned above, lemon and lime juice add a pungent flavor to any dish and marinade.  Adding this juice to spices, mustard and Greek yogurt will make a wonderful sauce in place of a heavy cream sauce.

-Vinegars can do wonders.  I love buying organic white balsamic vinegars–experiment with purchasing different vinegars and see what your taste buds have been missing!   

-My favorite herbs are fresh cilantro and basil, not to mention dried thyme, rosemary and oregano.  Top any dish with these delicious herbs instead of processed, calorie laden sauces.  It’s a cheap and easy way to add great flavor to your meals—my father has always grown a beautiful garden in our back yard with a wonderful array of herbs that we use for cooking.  Thanks dad for getting me hooked on healthy, antioxidant packed fresh herbs!  I can’t wait to see your garden this summer.

-Whip up a quick marinade at your next BBQ using tamari, fresh garlic and grated ginger–lather on top of veggie kabobs and throw ’em on the grill for  serious BBQ flavor!

I hope you enjoyed a few of my Healthy Food ‘Swaps’ …do you have any swaps that you use in your meals and snacks?

 11

 

 

Eating a Rainbow of Colors

aa52dca2d00ac954

By now, we’ve all heard, “Eat your Veggies”, well there’s a whole rainbow out there of amazing produce known as Superfoods.  Incorporating these babies into your daily diet can fight cancer, improve your memory, and keep those nasty colds away.  So, what are these superfoods that everyone is talking about?

Superfoods are fruits and veggies that are full of antioxidants.  It’s easy to incorporate their rainbow variety into your diet; simply mix n’ match various colors for a plate that is not only pleasing to the eye, but your stomach, as well. 

b1a706e4c5a2706e

Yellow and Orange

  • Oranges
  • Cantaloupe
  • Butternut Squash
  • Sweet Potatoes
  • Corn
  • Carrots
  • Apricots
  • Our yellow and orange fruits and veggies are packed with antioxidants that boost our immune systems and provide a nice, big dose of Vitamin C.  Moreover, eating fruits and veggies of these colors help ward off age-related eye disease.  I personally love cooking Butternut Squash and making my Butternut Squash Fries, which can be prepared in minutes and popped into the oven.  Another easy way to incorporate these colors into your diet is combining the above fruits into a smoothie.

    Green

    • Avocados
    • Asparagus
    • Cucumbers
    • Leafy Greens
    • Green Peppers
    • Spinach
    • Broccoli

    These greens help relieve the effects of serious eye ailments such as cataracts and macular degeneration.  Moreover, they help clear the arteries that keep blood flowing to your brain.  My favorite way to incorporate greens into my meals is sauteing spinach and collard greens with garlic and pine nuts.

    Tan and White

    • Parsnips
    • Turnips
    • Cauliflower
    • Onions
    • Mushrooms
    • Bananas
    • Garlic

    These guys  may not have a lotta color to them, however, they pack a serious antioxidant punch with phytonutrients that help protect the heart and fight cancer.  My favorite way to eat the “whites and tans” is to roast parsnips in the oven with a sprinkle of cinnamon and chili powder.

    Blue and Purple

    • Blueberries
    • Raisins
    • Purple Grapes
    • Purple Potatoes
    • Eggplant

    These blue food friends supply us with a healthy dose of antioxidants, which are beneficial for memory and motor function.  I personally love to cook Eggplant Parm–(the gluten free/dairy free way), of course.

    Red

    • Tomatoes
    • Cherries
    • Strawberries
    • Watermelon
    • Radicchio

    Red fruits and veggies contain lycopene and flavonoids are important antioxidants to help fight diseases and various cancers.  Try a rice dish with garlic, pine nuts, olive oil, and tomatoes.

    What’s your favorite way to incorporate a rainbow into your daily diet?

    Easy Peasy Bean Dip

    This recipe is so incredibly versatile—it can be used as a spread or a dip! Use it on your sandwich instead of mayo or serve it as an appetizer dip with pita chips.  This bean dip also pairs nicely when mixed in tuna salads.

    4507e274450a90b6

    Ingredients

    • 1/2 cup can Re-fried Beans
    • 3 Tablespoons Salsa
    • 1/2 cup Peas (cooked and softened)
    • 1 mined Scallion
    • 3 teaspoons Fresh Cilantro
    • 1/4 cup Dried Cranberries
    • Your Choice of Dipper: Veggies, Pita Bread, Organic Blue Corn Chips or Tortilla Chips

    Directions

    Mix all of the above ingredients together and serve!