Sauces & Dips

Sauces & Dips by Julie Morris

Creamy Hemp Hummus

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Creamy Hemp Hummus


This creamy dip goes especially well with crackers and raw vegetables, or used as a spread in sandwiches and wraps. The addition of hemp seeds provides a superb load of protein, essential fatty acids, iron, and chlorophyll.


1½ cups garbanzo beans (freshly sprouted or canned)
2 Tbsp tahini (sesame seed paste)
4 Tbsp hemp seeds
1 Tbsp hemp or flax oil
1 tsp garlic powder
1/3 cup lemon juice
½ tsp sea salt


Blend: In a food processer, blend until smooth and creamy. Transfer to a bowl and serve. Will keep for 1 week.

Makes 2 cups


raw, vegan, gluten-free, low sugar, low carb

Hemp Pesto

Pesto livens up recipes like no other with it’s fresh and rich flavor. A fresh take on “traditional” pesto, this recipe has the advantage of being packed with healthy Omega fatty acids from hemp seeds and flax oil. Feel good about incorporating it into recipes or using as a simple dip.  A convenient tip for pesto is to make a large quantity, then freeze it in popsicle makers or ice cube trays. It’s quick to defrost in it’s small portion size, and is an excellent sauce to have on hand. Alternatively, this recipe will last for about a week in the fridge.

½ cup fresh basil leaves, firmly packed
½ cup raw hemp nuts
1/3 cup flax seed oil
1 tsp mashed garlic (about 2-3 cloves)
¼ tsp sea salt

Combine all ingredients in food processor and blend until well incorporated.  Makes 3/4 cup.

Acai Berry Jam

Acai Berry Jam

This jam acts just like boysenberry preserves, yet is dense with nutrition, low in sugar, full of whole superfoods, and completely unprocessed. Featuring two all-star superfoods – acai and chia – it’s a fantastic way to sneak extra antioxidants, essential fatty acids, and vital micronutrients into any diet. Acai’s soft berry flavor results in a mild-tasting jam, which is as versatile as it is delicious. For a stronger fruity taste, mix in ¼ cup muddled fresh berries (like strawberries or blackberries) before serving. Use on bread, with muffins, on top of desserts, or enjoy a spoonful solo with zero guilt!

2 Tbsp chia seeds
½ cup apple juice (fresh is best)
2 Tbsp acai powder
2 Tbsp maple syrup
1 Tbsp lemon juice
stevia (optional)

Mix together the chia seeds with the apple juice in a small bowl or glass. Allow to sit for 20 – 30 minutes, stirring once. After the chia has gelatinized, mix in the acai powder, maple syrup, and lemon juice. Add in a touch of stevia for additional sweetness, if desired. For best results, allow mixture to set for 30 minutes before serving. Will keep in a sealed container in the refrigerator for 1-2 weeks.

Makes 2/3 cup.

Healthy benefits: antioxidants, fiber, Omega fats, protein, vitamins, minerals, low sugar, low calories
© 2009

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