Tag: dipping sauce

Tahini Dipping Sauce

Compared to a typical American diet, the plant-based approach to meal planning is higher in unsaturated fats, fiber, usually has better nutrient-density and contains more vitamins, minerals and phytonutrients. It is no surprise many people are interested in modifying their lifestyle to follow a plant-based eating pattern!

Perhaps the reasons approach to eating is growing in popularity is that it doesn’t mean going vegan or vegetarian, eliminating any macronutrient or even prohibiting certain foods. Plant-based eating includes fruits and vegetables, whole grains, a variety of protein-rich foods such as beans, peas, nuts, seeds and soy. Dairy products, seafood, lean meats, eggs and poultry are also on the menu, but are not the focus. Animal- sourced protein becomes complementary to your meals instead of the dominant choice. It is also encouraged to minimize the use of additives such as salt and sugar to enhance flavor and to rely on herbs and spices.

Plant- based diets are helpful in reducing risk for chronic disease, but it does require some effort to look for some variation to your routine menus. It is not an all-or-nothing proposition, to get started you can simply choose a meal you eat routinely and substitute the plant protein for the animal-based one. For example, if tacos are on your menu, choose two different types of beans for the filling and skip the meat. As an alternative for meat-based lasagna, use vegetables only!

As previously discussed on a previous blog, the clear majority of people are overeating protein. Therefore, when changing to plant-based eating, they won’t suffer any side effects from perhaps a bit lower protein intake. Interestingly, plant-based eating often matches the same amount of daily protein intake. Beans, nuts, peas and other legumes are rich in protein and can easily make up for the lack of animal foods. As a bonus, these foods offer more than just protein. They have a much wider variety of nutrients and fiber, something you can find in animal foods. The recommended fiber intake is 38 grams for men and 25 grams for women, with all fiber counting to achieve daily goals.

If you are also moving towards plant-based eating, we have a fantastic sauce for you! This tahini dipping sauce can be used in many ways. For example, it can serve as a topping to roasted vegetables, as a dip for raw veggies and when thinned, and it can be used as salad dressing. Plant-based ingredients can deliver flavorful sauces that include an array of culinary textures and nutrients.

Tahini Dipping Sauce

½ cup Once Again Tahini

¼ teaspoon of salt

¼ teaspoon of garlic powder

Warm water

In small bowl add tahini, salt, and garlic and mix well. Next, slowly add one tablespoon at a time of warm water to the mixture until the desired thickness is obtained. Suggestions:  3 tablespoons of water for a dip, or 5 tablespoons of water to use as a sauce for entrees.

Chicken Kebabs with Peanut Dipping Sauce

Chicken Kebabs with Peanut Dipping Sauce

Let’s kick off grilling season! As soon as the department stores take down sweaters and pants to make room for bathing suits and shorts, we know it’s time to think outdoor activities. When it comes to food, it presents us with  a welcome break from  our kitchen ovens and stovetops. It is the time of year to think about picnics and barbecues.

The grill adds many options to our menus. From grilling vegetables to meats, the possibilities are endless. Grilling chicken can take some time, there is a certain art to it to cook it long enough to achieve the correct internal temperature without burning the outside. However, depending upon the thickness of the chicken breast, this can be a challenge. So why not go for  chicken kebabs instead? The smaller chunks of chicken on the stick are much easier to manage on the grill.  Kebabs are a good solution for beginner grill masters who want to achieve  the perfect texture, grill mark and flavor of the  chicken.

There are a multitude of  recipes available for chicken marinades. The vast majority include lemon juice. It is important to note that the acidity of the lemon juice can actually start to cook the chicken. Therefore, when marinating chicken with acidic based mixtures, keep the steeping time  to under 40 minutes, and place the marinated meat  the refrigerator, always. Overall, ,  kebabs aren’t much of a party platter all on their own. They just beg for a dipping sauce to kick them  up a notch, making them the talk of the party. The right dipping sauce can pull a meal together very nicely. For example, try this easy peanut dipping sauce made with Once Again Creamy Peanut butter that takes only minutes to prepare.

You’ll find this sauce is good on anything, from chicken to grilled broccoli. It’s made with only 4 ingredients. Thus, its simplicity allows you to taste the peanut butter and lime juice, which interestingly enough make  the perfect flavor-match for chicken kebabs. Feel free to throw in a few of your favorite spices to make your own version of this dip. A good addition would be red pepper flakes for a spicy twist.

How phenomenal is it to have a dipping sauce that is neither mayonnaise nor ketchup based!? Our peanut dipping sauce has been  very popular with children of all ages. And one  that adds healthy fats, protein and vitamin E is almost worth the double dipping (pun intended!).

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Chicken Kebabs with Peanut Dipping Sauce

1 pound of chicken breast

2 tablespoons of lime juice

2 tablespoons of extra virgin olive oil

2 tablespoons of cumin

½ teaspoon of red pepper flakes

Dipping sauce:

1 tablespoon of lime juice

2 tablespoon of Once Again Creamy Peanut Butter

2 tablespoons of milk (of your choice: I used plain almond)

1 tablespoon of extra virgin olive oil

Start by cutting up the chicken breast into small cubes. Then add them to a plastic seal bag with lime juice, olive oil, cumin and pepper flakes to marinate for 30-minutes, maximum. In the meantime, if you are using wooden skewers for the kebabs, soak them in water so they won’t burn on  the grill. To prepare the sauce, mix all ingredients in small bowl using a whisk. Or for a smoother consistency, use an immersion blender. Place dipping sauce in refrigerator until it is ready to serve. You may add more or less milk to achieve the thickness of your preference with  the sauce. Place your marinated chicken cubes on  the kebabs and grill until chicken is well cooked. Serve with sauce on the side!