appetizer Archives - The Flavorful Elimination Diet

I’ve mentioned before my love of dips. I honestly think dipping something crunchy into something soft is the best snacking experience. Many people limit their dipping to parties but with this ultra healthy superfood edamame protein dip recipe you can treat yourself completely guilt free at home any time. Keep in mind that this is not a phase one elimination diet recipe!

This recipe does contain edamame, a soy product as well as a legume. It’s a great way to test soy in your elimination diet without having to make an entire tofu dish. Many soy products can be a healthy addition to any diet. Especially because they pack a ton of protein into a small package. Edamame can be a welcome change from traditional bean dips and they also contain as much fiber as the other legumes would.

I used both frozen edamame and broccoli for this recipe. I like to buy the shelled edamame, also known as mukimame, and take some of the effort out of the preparation but it does make this edamame protein dip just slightly more expensive than buying the soy peas in the shells. Frozen broccoli cuts and florets are fairly cheap and this is a great way to use them since it’s normally not as appetizing to eat the cut chunks by themselves as a side.

Green tea adds an extra antioxidant boost with a mild earthy flavor. I can assure you that this snack is unlike other dips you’ve tried. When you bring it to a party and people as “what’s the recipe” please send them to my site 😉

I found the inspiration for this recipe in a cookbook that billed this as a low fat guacamole. I changed quite a few things but I would never tell you that edamame and broccoli could ever disguise themselves as avocados. Avocados are magic and unique and even though I’m allergic to limes I will never give up guacamole. This is not guacamole. This is, however, a delicious dip in its own right that is packed with vitamins, fiber, and protein. Someone get the health nuts together and tell them to stop naming things after better things that already exist!

Speaking of guacamole, try my nightshade and citrus free version of pineapple guacamole.

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Edamame FAQ

What is edamame?

Edamame is whole, young, green soybeans. Typically it is served in the pod.

Is edamame a vegetable?

Yes. Edamame is a vegetable and is even referred to a vegetable soybeans as an alternative title.

Is edamame keto?

Not exactly. As a legume they are typically excluded from keto diets. However, the high fiber carbon offsets a high percentage of the carbohydrates making its net carbs relatively low. A strict keto diet will eliminate edamame but a more casual one could allow it.

Can you eat edamame pods?

No. The outer shells are not edible.

Can dogs eat edamame?

Yes. Edamame is safe for dogs to eat but should not make up a substantial portion of their diet.

Ingredients

1 cup shelled edamame
1 cup broccoli (florets and pieces)
3 cloves garlic
2 tbsp apple cider vinegar
2 tbsp olive oil
¼ cup fresh parsley (stems and leaves)
2 tsp salt
½ tsp black pepper
up to ½ cup steeped green tea (room temperature)

Instructions

Cook the edamame and broccoli, either steam for 5-7 minutes or microwave from frozen for about 3 ½ minutes. They should be soft but not cooked pale.
place all ingredients except green tea in blender or food processor
blend until the vegetables are getting quite small
slowly add green tea and blend between additions until desired consistency is achieved
chill for at least 1 hour and serve cold

Edamame Protein Dip

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Prep Time 15

Course Side Dish, Snack

Cuisine American

Servings 6 servings

Ingredients

1 cup shelled edamame

1 cup broccoli (florets and pieces)

3 cloves garlic

2 tbsp apple cider vinegar

2 tbsp olive oil

¼ cup fresh parsley (stems and leaves)

2 tsp salt

½ tsp black pepper

up to ½ cup steeped green tea (room temperature)

Instructions

Cook the edamame and broccoli, either steam for 5-7 minutes or microwave from frozen for about 3 ½ minutes, they should be soft but not cooked pale

place all ingredients except green tea in blender or food processor

blend until the vegetables are getting quite small

slowly add green tea and blend between additions until desired consistency is achieved

chill for at least 1 hour and serve cold

Keyword citrus free, legume free, nut free

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May 24, 2023May 24, 2023

Amanja2 Comments

Vegan Onion Dip

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I absolutely love a good dip. Onion dip has always been one of my favorites. You know the one, sour cream mixed with instant soup powder. It’s really terrible for you, so much dairy and salt and not much of anything else. This vegan onion dip recipe packs a ton of flavor without half the guilt as the traditional dip. However, this recipe is still not okay for phase one of an elimination diet. Only use it to reintroduce tree nuts or once you know tree nuts are safe for you!

Using real caramelized onions makes this dip feel decadent and special. It’s so indulgent to be able to gorge on this savory treat. You can always add even more onions if you’re like me and just cannot get enough of them! Just always make sure to take your time cooking them. Caramelized onions happen slowly, that’s what brings out the natural sweetness of the onions and creates that wonderfully deep flavor.

Soaking raw cashews makes them easier and creamier to blend. If you can’t find raw cashews you can use roasted and salted cashews just cut back on the added salt. You can still soak roasted cashews; it just won’t have as striking of an effect. I’ve found that roasted cashews are also typically cheaper than raw cashews. Don’t break your bank over a dip. Especially because you’re probably going to eat this whole recipe at once.

Serve this vegan onion dip with anything that you would normally dip in onion dip. Sweet potato chips and baby carrots are my favorite partners for this caramelized vegan onion dip. The little bit of sweetness pairs really well with the natural sweetness brought out while caramelizing the onions. The saltiness of the dip is also an addictive addition to the sweetness of the dippers. You’ll have to be careful not to eat this entire batch in one sitting!

This appetizer or snack will last about 1 week in the refrigerator. You can freeze it if you need to save some for a later date. Simply remove from the freezer and let it thaw at room temperature overnight before serving.

Tips for caramelizing onions

Start with the right onion! Yellow onions are standard in my house for almost all uses but sweet vidalia onions will give even more sweetness to the caramelizing process without adding extra sugar. Don’t use red or white, they have a higher water content and you’ll never reach the desired texture.
Use the right pan! You want a pan that’s big enough for all of the onion slices to be in contact with the pan at all time. Having a big pile of onions in an undersized pan won’t cook evenly. I use my large cast iron, check out the one featured at the bottom of this list.
Slice thinly but not too thin! Slice your onion about 1/2 cm thick. If you slice it too thin, like so thin that you can see through it, the onion will cook to quickly and be more likely to stick and burn. Too thick and it’ll take hours to reach your desired color.
Use a lower heat! I set my burner at about a 3 (out of 10) when making the onions for this vegan onion dip. Every burner is different, but you want to aim for the low end of medium low.
Don’t use too much oil! You want just enough oil to cover the pan. Remember, you’re not making fried onions, the slices don’t need to be submerged in oil.
Don’t stir too much! At the beginning of the process you’ll want to stir very little. Maybe two times in the first 20 minutes. If the onions are really starting to stick, add a little water and stir, but then leave it alone again. You’ll stir a bit more toward the 40 minute mark but just trust the process and let the onions do their thing.
Add sugar if you’re short on time. I don’t like adding sugar to my caramelized onions, I prefer to take the slow route. However, if you’re in a rush, add about 1 tbsp sugar to two sliced onions after they’ve been cooking for about 25 minutes. This will cheat the process and make them look and taste more caramelized in less time.

Ingredients

1 cup raw cashews, soaked for at least an hour
2 small yellow onions, sliced
2 tbsp olive oil
2 tbsp white wine vinegar (can substitute plain or apple cider vinegar as well)
1 garlic clove, minced
½ tsp salt
¼ tsp onion powder
¼ tsp black pepper
up to ¼ cup water
extra olive oil for cooking onions

Instructions

heat a skillet over medium low, drizzle with olive oil
add sliced onions and saute for 1/2 hour to 45 minutes, stirring infrequently, until a nice caramelized color is reached
add minced garlic and saute 1 minute longer
add all ingredients except caramelized onions, garlic, and water to a food processor or blender and blend
mixture should be creamy, add water until desired consistency is reached
add 1/2 cup of the caramelized onions and pulse to incorporate onions without destroying them, top with any extra
chill for at least one hour and serve cold

Vegan Onion Dip

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Prep Time 5

Cook Time 45

Course Side Dish, Snack

Cuisine American

Servings 4 servings

Ingredients

1 cup raw cashews, soaked for at least an hour

2 small yellow onions, sliced

2 tbsp olive oil

2 tbsp white wine vinegar

1 garlic clove, minced

½ tsp salt

¼ tsp onion powder

¼ tsp black pepper

up to ¼ cup water

extra olive oil for cooking onions

Instructions

heat a skillet over medium low, drizzle with olive oil

add sliced onions and saute for 1/2 hour to 45 minutes, stirring infrequently, until a nice caramelized color is reached

add minced garlic and saute 1 minute longer

add all ingredients except caramelized onions, garlic, and water to a food processor or blender and blend, mixture should be creamy, add water until desired consistency is reached

add 1/2 cup of the caramelized onions and pulse to incorporate onions without destroying them, top with any extra

chill for at least one hour and serve cold

Keyword citrus free, gluten free, vegan

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January 21, 2022June 1, 2023

Amanja1 Comment

Sweet Potato Hummus

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I love sweet potatoes. I also love dips. Any good dip that I can use for veggies, chips, anything crunchy that I can put in something smooth. So good! The full elimination diet does not allow for traditional hummus made with chickpeas. Legumes and beans of all kinds are out of the picture for several phases of an extreme elimination diet. So how can we dip?!

This recipe replaces the chickpeas with roasted sweet potatoes. When cooked sweet potatoes are blended they create a completely different texture. Never use a food processor or blender for mashed potatoes, you’ll end up with gluey potatoes. However, when you use it for a dip the result is a silky smooth hummus that doesn’t make you feel like you’re dipping a celery stick into mashed potatoes.

The smoked paprika in this recipe is totally optional. If you are not yet to a phase of an elimination diet that allows nightshades please leave it out. However, if you’ve already passed that phase the smoked paprika will give a nice depth of flavor to compliment the sweet potatoes. If you still want some smokiness without the nightshades you can consider using liquid smoke, a tiny tiny little dash will do. Even better, use a smoked salt! I think it’s a noticeable enough flavor to keep a bag of it in my pantry. Or, you could even smoke the sweet potatoes instead of roasting them. If you’re one of the lucky few who has an in-home smoker please do this and let me know how it turned out!

For dipping purposes you can always stick with the classic carrot and celery sticks. I also found that some brands of sweet potato or root vegetable chips are elimination diet safe. Check the ingredients closely to make sure there are no nightshades and nothing with gluten, corn, or any other common offenders.

What is tahini?

Tahini is a sauce made from toasted and hulled sesame seeds. Sesame seeds are a somewhat common food allergen so your specific elimination diet may eliminate them. Talk to your doctor about whether or not this ingredient needs to be included in your elimination diet. If you are eliminating sesame products simply exchange the tahini in this recipe for sunbutter. Aka sunflower seed butter. It will give the same texture and a similar flavor profile as well as provide some of the necessary fat that will make this sweet potato hummus extra rich and creamy.

Ingredients

3 small sweet potatoes (about 1 lb), chopped
3 tbsp tahini (use sunflower butter if avoiding sesame)
1 tbsp + 1 tsp white wine vinegar
¼ tsp smoked paprika or smoked salt (optional)
¼ tsp garlic powder
1 tsp dried parsley
½ tsp salt, or to taste
¼ cup vegetable broth
olive oil
salt and pepper
2 tbsp pepitas (optional for topping)

Instructions

preheat oven to 450 degrees F
on a foil lined baking tray drizzle chopped sweet potatoes with olive oil and sprinkle liberally with salt and pepper
roast sweet potatoes for 25-30 minutes, stirring once about halfway, until browned on the outside, and soft on the inside
let potatoes cool for a few minutes before transferring to a food processor or blender
combine all ingredients and blend until smooth
serve warm or cold topped with pepitas (optional) with vegetable chips or chopped fresh veggies

Sweet Potato Hummus

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Prep Time 5

Cook Time 30

Course Snack

Cuisine American

Servings 4 servings

Ingredients

3 small sweet potatoes (about 1 lb), chopped

3 tbsp tahini (use sunflower butter if avoiding sesame)

1 tbsp + 1 tsp white wine vinegar¼ tsp smoked paprika or smoked salt (optional)

¼ tsp garlic powder

1 tsp dried parsley½ tsp salt, or to taste

¼ cup vegetable broth

olive oil

1/4 tsp pepper

2 tbsp pepitas (optional for topping)

Instructions

preheat oven to 450 degrees F

on a foil lined baking tray drizzle chopped sweet potatoes with olive oil and sprinkle liberally with salt and pepper

roast sweet potatoes for 25-30 minutes, stirring once about halfway, until browned on the outside, and soft on the inside

let potatoes cool for a few minutes before transferring to a food processor or blender

combine all ingredients and blend until smooth

serve warm or cold topped with pepitas (optional) with vegetable chips or chopped fresh veggies

Keyword citrus free, legume free, nut free

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January 7, 2022May 30, 2023

AmanjaLeave a comment

Easy Pumpkin Soup

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This is a super simple easy pumpkin soup that will make a great compliment to any dinner. I first made it to serve with grilled cheese sandwiches since I discovered I’m allergic to tomatoes and can’t have the tomato soup staple. Since it’s unlikely grilled cheese will be on the approved list for an elimination diet you can use it as an appetizer or side for any main course.

I used canned pumpkin puree for this soup but you can easily use fresh. Just roast the pumpkin chunks until soft and blend in a food processor or with a mixer. Roasting will bring out even more depth of flavor from the pumpkin. Make sure that when you’re shopping for canned pumpkin puree the only ingredient is pumpkin. Do not buy pumpkin pie filling! That is not going to taste good with garlic and rosemary I can promise you that!

If you prefer your soup to be very smooth with no chunks at all then you can use an immersion blender at the end. An immersion blender will take care of the little pieces of diced onion and garlic and give you a silky pumpkin soup. Personally, I like a little bite so I left the chunks in.

Is canned pumpkin cooked?

Yes! Canned pumpkin is the flesh of a pumpkin, cooked and then pureed until very smooth. I find that using canned pumpkin is infinitely easier than using a whole fresh pumpkin. You can get canned pumpkin all year round, usually in the baking aisle of the grocery store. It’s an affordable and very time saving way to make this easy pumpkin soup. Having to cook and puree your own pumpkin will easily add hours to the cook time of this recipe.

Ingredients

1 small yellow onion, diced small
2 cloves garlic, minced
2 cups pureed pumpkin (can use canned, unsweetened!)
1 tsp dried thyme leaves
2 tsp dried rosemary
½ tsp black pepper
3 tsp salt, or to taste
2 cups vegetable broth
1 ½ cups oatmilk (or preferred unflavored milk)
olive oil

Instructions

heat a soup pot over medium low, drizzle with olive oil
add the diced onion and saute over medium low heat for about 25 minutes, stirring occasionally, until the onions start to stick, you want to bring out the sugars, low and slow is the way to go
add the garlic and saute 1 minute more
add the pumpkin and seasonings, mix well
add the broth and bring to a boil
add the oatmilk and lower heat to a low simmer
simmer for at least 10 minutes (no more than 30) to bring out the flavors
option to remove the pot from the heat and use an immersion blender to create a smooth soup
serve hot

Easy Pumpkin Soup

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Prep Time 30

Cook Time 30

Course Appetizer

Cuisine American

Servings 6 servings

Ingredients

1 small yellow onion, diced small

2 cloves garlic, minced

2 cups pureed pumpkin (can use canned, unsweetened!)

1 tsp dried thyme leaves

2 tsp dried rosemary

½ tsp black pepper

3 tsp salt, or to taste

2 cups vegetable broth

1 ½ cups oatmilk (or preferred unflavored milk)

olive oil

Instructions

heat olive oil in a soup pot

add the diced onion and saute over medium low heat until the onions start to stick, you want to bring out the sugars, low and slow is the way to go

add the garlic and saute 1 minute more

add the pumpkin and seasonings, mix well

add the broth and bring to a boil

add the oatmilk and lower heat to a low simmer

simmer for at least 10 minutes (no more than 30) to bring out the flavors

serve hot

Keyword legume free, nightshade free recipes, soy free recipes

rate this recipe!

October 26, 2021May 30, 2023

Amanja2 Comments

Walnut and Mushroom Black Rice

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This walnut and mushroom black rice is a deceptively easy side dish that you can use to reintroduce tree nuts back into your diet. The intense purple, black color will also stand out on any plate and make your guests feel like you have a few tricks up your sleeves in the kitchen.

I cook the black rice halved with regular brown rice. Black rice by itself has an unusually springy texture that can be a bit overwhelming when it’s on its own. Using brown rice cuts the texture but also cuts the price since black rice can usually only be found at a specialty market. I buy all my rice at the local Asian grocers, best price on large bags. On an elimination diet, you’ll be going through plenty of rice so this is a good investment.

The walnuts and mushrooms add texture and lots of good for you fats to make for a filling side dish. I served mine with these Mini Meatloaves with Cherry Ketchup. Walnut and mushroom black rice will mix up your normal rotation of side dishes without adding too much extra effort to a meal.

How to Prepare Black Rice

Preparing black rice is basically the same as preparing brown rice. I even cooked both of mine for this recipe together and it turned out just fine. The key for black rice is to rinse it thoroughly. You’ll see the water run a deep purple for quite some time. Rinse it until it comes through nearly clear. Then you can prepare as you would with any other rice.

I’ve said it before and I’ll say it again. Invest in a rice cooker! These little kitchen appliances make recipes like this walnut and mushroom black rice so much easier to put together and you get perfect rice every time! Try this affordable one:

Instant Pot Zest 8 Cup Rice Cooker, Steamer, Cooks Rice, Grains, Quinoa and Oatmeal, No Pressure Cooking Functionality

Ingredients

1/2 cup cooked black rice
1/2 cup cooked brown rice
8 oz mushrooms, sliced
1 yellow onion, diced small
3 cloves garlic
1/4 cup cooking sherry
1 tsp dried thyme
2 tsp dried parsley
2 tsp salt, or to taste
1/4 tsp black pepper
¼ cup walnuts
olive oil

Instructions

heat a skillet over medium low heat, drizzle with olive oil
saute the mushrooms and onion until the mushroom release their liquid, about 12-14 minutes
add the garlic and seasonings, saute 2 minutes more
add the walnuts and cooking sherry, stir well
let the cooking sherry’s alcohol burn off for about 2 more minutes
add the cooked rice and mix
serve warm

Walnut and Mushroom Black Rice

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Prep Time 10

Cook Time 20

Course Side Dish

Cuisine American

Servings 6 servings

Ingredients

1/2 cup cooked black rice
1/2 cup cooked brown rice
8 oz mushrooms sliced1
yellow onion diced small
3 cloves garlic
1/4 cup cooking sherry
1 tsp dried thyme
2 tsp dried parsley
2 tsp salt or to taste
1/4 tsp black pepper
¼ cup walnuts
olive oil

Instructions

heat a skillet over medium low heat, drizzle with olive oil
saute the mushrooms and onion until the mushroom release their liquid, about 12-14 minutes
add the garlic and seasonings, saute 2 minutes more
add the walnuts and cooking sherry, stir well let the cooking sherry’s alcohol burns off for about 2 more minutes
add the cooked rice and mix
serve warm

Keyword corn free, gluten free, legume free

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