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Healthy Veggie Dip


Healthy Veggie Dip

(GF, DF, Paleo, contains nuts)

What a beautiful weekend!  You know how Portland weather teases us around this time of year and we get a few 70 degree days before the spring rains continue on, sometimes until mid-June.   So to make the most of the sun this weekend we hosted a backyard barbecue, which started out as just a couple people, ended up filling half our backyard!  I have always enjoy cooking for others, it seems to give me the perfect excuse to prepare those old favorites, or try out some of the new recipes I have collected.  The following dish is a modification of an old recipe from my Grandma’s classic note card collection.  It was a hit, even the toddlers loved it!  Consider it another way to get those vital nutrients into your little one.

What you need:  (makes about 3 cups)

  • one medium onion, diced
  • small crown of broccoli, chopped
  • ½ a red pepper, chopped
  • one zucchini, sliced
  • 2 tablespoons of dried basil
  • 1-2 cloves of garlic
  • ¼ cup of sesame seeds, toasted
  • ¼ cup of sunflower seeds, toasted
  • olives (any kind will do, I used kalamata)
  • olive oil and balsamic vinegar or red wine

Start by sautéing the onions until soft over medium heat in 2 tablespoons or so olive oil.  Add brocooli and sauté for about another 5 minutes.  Add remaining vegetables, garlic, and basil and sauté for roughly another 5 minutes, or until veggies are fully cooked through.  Remove from heat and deglaze with either red wine or balsamic vinegar, add pepper and salt per taste.

Allow to cool for a few minutes before transferring to the food processer or blender.  Puree the mix until it is mostly smooth, I think having some texture is preferred.

Transfer to a serving bowl and stir in the toasted seeds and chopped olives.  Cover the dip and chill for 30 minutes.

Serve with crackers, tortilla chips or spread on bread for some great sandwiches!

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