beet red cashew dip


I figured it was time for a deliciously vibrant recipe post! Enough with all this pregnancy stuff already…right? Well, rest assured there is more of that coming too, but for the meantime, a little something for everyone!!

This recipe came to me when a friend visited us in the Netherlands all the way from Canada. You Alberta folks may know of a little vegetarian restaurant on Calgary’s 17th Ave called The Coup. If you haven’t been there, you must check it out. They are happy to accommodate all types of food allergies as well, my kind of place! Anyways this recipe comes from the cookbook they put out, and I think it is just divine. Besides, it allows you to do one of my most favorite things – dip veggies into more veggies! Sounds like fun, right? Trust me, it is!

Why should you eat this recipe?

Well I’ll tell you why…because it is chock full of nutrition! You may have guessed by the bright red colour of the beets there is something extra special about them nutritionally. Usually these deep or bright colours represent phytonutrients. Beets contain two phytonutrients called betanin and vulgaxanthin, which are known to be antioxidants, anti-inflammatory and can aid in detoxification. Sadly these nutrients are heat sensitive, so over cooking your beets will diminish their health promoting properties. Luckily for you, this recipe is raw (fewf) and you don’t have to worry about the integrity of these beneficial nutrients. Plus all raw fruits and veggies contain live enzymes to help you digest them!

Another benefit? Beets are high in folate, one of the most important nutrients for the early stages of pregnancy (okay sorry, I had to go there for just one second). This ever important vitamin helps to prevent neural tube defects like spina bifida, so load up on beets prior to conception and during the first 4 weeks of pregnancy.

Well let’s get to it then, it is super easy to make. All you need is a food processor.

Beet Red Cashew Dip – The Coup

1/2 cup soaked raw cashews
1/4 cup pumpkin seeds
1/4 cup sunflower seeds
3 small-med beets (if organic I leave the peels on, it’s up to you though!)
1/4 cup extra virgin olive oil
2 garlic cloves
1 lemon, juiced
salt and pepper to taste

  • Rinse and strain your soaked cashews (even soaking for an hour is better than nothing. This helps to increase digestibility).
  • Place cashews, pumpkin seeds and sunflower seeds into the food processor and process to a fine meal.
  • Chop the raw beets into quarters to ease the load on your food processor (no cooking necessary).
  • Place the rest of the ingredients in the the food processor, leaving the olive oil for last and watching for consistency, you may need a little more or a little less depending on how liquidy you like it, or how big the beets are.
  • Once desired consistency is reached (a touch of water could also be added), scrape this bold coloured dip into a bowl.
  • Consume with chopped fresh veggies, brown rice (or quinoa, or buckwheat) crackers, or use as a spread in a whole grain wrap, on a sandwich, or however you like!

I hope you enjoy it as much as we do! It has become another staple in our household.

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