sweet potato hummus

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 noticable 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

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

Sweet Potato Hummus

Prep Time 5 mins
Cook Time 30 mins
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
                                rate this recipe!
                                nightshade free salsa verde

                                Nightshade Free Salsa Verde

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                                I was worried about calling this dip a salsa when I was first making it. Typically, I get disappointed when something claims to be something it clearly is not. This nightshade free salsa verde has no tomatoes, no peppers, and no lime. But oh my goodness it’s still salsa! I was chowing down with some corn chips all afternoon and didn’t even miss the jalapeno burn. 

                                The apple cider vinegar adds a nice acidity that more than makes up for the lime. Getting a deep roast on the vegetables and garlic is the biggest key though. This dip has a ton of flavor! I had never roasted a cucumber before and now I think I’ve really been missing out my whole life. I’m certain roasted cucumbers will be a new addition to many salads and entrees I’ll create in the future. 

                                You can use this nightshade free salsa verde any way you would traditional salsa. Within an elimination diet you are not going to have tortillas or chips but any sort of burrito bowl is a great alternative. A good brown rice easily makes up for the missing starches.

                                I’ve made this salsa two ways. In the air fryer and in the oven. It took way longer in the oven. The air fryer does a much better job of dealing with the high liquid content in the onions and cuccumbers so it acheived a char in half the time. If you have an air fryer I recommend setting it to 375 F for about 15 minutes, stir once halfway through. If you don’t have an air fryer check out this affordable option for roasting veggies without overheating your kitchen:

                                this is the one I use at home

                                Ingredients

                                • 1 large cucumber, peeled 
                                • 1 yellow onion
                                • 4 cloves garlic
                                • ½ tsp cumin
                                • 2 tsp salt or to taste
                                • 2 tbsp apple cider vinegar
                                • ¼ cup fresh cilantro
                                • 1 ½ tsp dried oregano
                                • olive oil

                                Instructions

                                1. preheat oven to 400 degrees F and line a baking sheet with foil or parchment paper
                                2. chop the cucumber and onion into large pieces
                                3. place the cucumber, onion, and whole garlic cloves on the baking sheet, drizzle with olive oil and sprinkle with salt
                                4. roast the vegetables for 25-30 minutes, you want a deep brown on the garlic and some charred parts on the onions, stir once or twice during this time
                                5. remove from heat and let cool for a few minutes
                                6. place vegetables and all seasonings into food processor and pulse to chop until desired consistency is reached
                                7. serve room temperature or chilled
                                nightshade free salsa verde

                                Nightshade Free Salsa Verde

                                Prep Time 5 mins
                                Cook Time 30 mins
                                Course dip
                                Cuisine Mexican
                                Servings 4 servings

                                Ingredients
                                  

                                • 1 large cucumber peeled
                                • 1 yellow onion
                                • 4 cloves garlic
                                • ½ tsp cumin
                                • 2 tsp salt or to taste
                                • 2 tbsp apple cider vinegar
                                • ¼ cup fresh cilantro
                                • 1 ½ tsp dried oregano
                                • olive oil

                                Instructions
                                 

                                • preheat oven to 400 degrees F and line a baking sheet with foil or parchment paper
                                • chop the cucumber and onion into large pieces
                                • place the cucumber, onion, and whole garlic cloves on the baking sheet, drizzle with olive oil and sprinkle with salt
                                • roast the vegetables for 25-30 minutes, you want a deep brown on the garlic and some charred parts on the onions, stir once or twice during this time
                                • remove from heat and let cool for a few minutes
                                • place vegetables and all seasonings into food processor and pulse to chop until desired consistency is reached
                                • serve room temperature or chilled
                                Keyword citrus free, nightshade free recipes, nut free
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                                Tzatziki sauce, citrus and dairy free

                                Elimination Diet Friendly Tzatziki Sauce

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                                Traditional Tzatziki sauce is made with greek yogurt and lemon juice. Since your elimination diet is likely to eliminate all dairy and may eliminate citrus, this Tzatziki sauce is a great substitute that can be eaten at any phase. If you follow my recipes you know I’m allergic to citrus. Since I discovered that unfortunate fact for myself I have amassed quite a collection of vinegars. Many recipes require an acid to help balance flavors and vinegar is a versatile, affordable, and healthy alternative. You should at least have plain distilled white vinegar and a basic apple cider vinegar in your pantry at all times. These two ingredients will become staples in your cooking.

                                Coconut yogurt is the only yogurt option available during phase one of an elimination diet. If you have reintroduced soy or nuts feel free to use soy or cashew yogurt instead of coconut if you prefer. None of these options are going to be as thick and rich as regular greek yogurt but we’ll make do. If you are really desperate to thicken your yogurt, especially if you’re going the home made route, you might try adding xanthan gum. A little goes a very long way here so I wouldn’t recommend more than ⅛ of a tsp for this whole batch of sauce. Use a food processor or blender to mix it thoroughly into the yogurt before adding any of the other ingredients.

                                Now, I actually don’t care much for the flavor of dill. Mint can also be used for this recipe to gain a different flavor profile. You can even substitute any fresh herb that you like. This is your sauce, enjoy it. Fresh parsley, cilantro, basil, go crazy! Whatever you want you can put it right in there. Just in moderation or it will take over this otherwise delicate Tzatziki sauce.

                                In order to sieve the cucumbers you can use a mesh sieve, or you can squeeze the liquid out using a tea towel or multiple paper towels. Measure the cucumber BEFORE you drain them. They will lose a lot of volume this way but it’s going to keep your elimination diet tzatziki sauce much thicker and help it last longer in the fridge.

                                How to prepare cucumbers for Tzatziki sauce

                                There are many ways to prepare a cucumber. Some people will tell you to peel and seed them, some people just cut them right up. A lot of this comes down to preferences, here are some tips for preparing cucumbers.

                                • wash OR peel your cucumbers. Cucumbers have a natural wax on the outside with has a bitter taste and unpleasant mouth feel. I prefer to wash my cucumbers because the peel contains plenty of nutrients. If you find that washing doesn’t remove enough of the wax you pay peel your cucumbers
                                • option to remove cucumber seeds. Since you’ll be draining the cucumber for this elimination diet recipe you may decided to remove the core of the vegetable which contains the seeds and the most liquid. The seeds contain their own nutrients so I like to leave them in but removing them will make draining easier and produce a smoother tzatziki sauce.
                                • use a food processor for quick grating
                                • use a clean towel to press and drain the cucumber if you don’t have a fine mesh seive, just place the cucumber in the towel and sqeeze all the juice out by hand
                                • mix all ingredients promptly, if you drain the cucumber but don’t mix it right away it will become dehydrated and turn an unpleasant texture

                                Ingredients

                                • ½ cup finely grated cucumber
                                • 1 cup coconut yogurt, or preferred plain yogurt
                                • 1 tbsp apple cider vinegar
                                • 1 tbsp olive oil
                                • 1 garlic clove, finely minced
                                • ½ tsp salt
                                • ½ tsp sugar
                                • 1 tbsp mint or dill, minced

                                Instructions

                                1. sieve or press the liquid out of the cucumber
                                2. mix all ingredients
                                3. chill for at least one hour
                                4. serve chilled
                                Tzatziki sauce, citrus and dairy free

                                Elimination Diet Tzatziki Sauce

                                Prep Time 20 mins
                                Course Side Dish, Snack
                                Cuisine Greek
                                Servings 4 servings

                                Ingredients
                                  

                                • ½ cup finely grated cucumber
                                • 1 cup coconut yogurt or preferred plain yogurt
                                • 1 tbsp apple cider vinegar
                                • 1 tbsp olive oil
                                • 1 garlic clove finely minced
                                • ½ tsp salt
                                • ½ tsp sugar
                                • 1 tbsp mint or dill minced

                                Instructions
                                 

                                • sieve or press the liquid out of the cucumber
                                • mix all ingredients
                                • chill for at least one hour
                                • serve chilled
                                Keyword citrus free, dip, sauce
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                                superfood protein dip

                                Superfood Protein Dip

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                                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 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. 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 legumes would.

                                I used both frozen edamame and broccoli for this recipe. I like to buy the shelled edamame and take some of the effort out of the preparation but it does make this superfood protein dip just slightly more expensive than buying the soy peas in the shells. Frozen broccoli cuts and florettes 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.

                                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 free version of pineapple guacamole.

                                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

                                1. 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.
                                2. place all ingredients except green tea in blender or food processor
                                3. blend until the vegetables are getting quite small
                                4. slowly add green tea and blend between additions until desired consistency is achieved
                                5. chill for at least 1 hour and serve cold
                                superfood protein dip

                                Superfood Protein Dip

                                Prep Time 15 mins
                                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
                                                            rate this recipe!
                                                            vegan onion dip

                                                            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!

                                                            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 wont cook evenly. I use my large cast iron, check out the one featured at the bottom of the 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 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.
                                                            the double handles make it easier to hold

                                                            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

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

                                                            Vegan Onion Dip

                                                            Prep Time 5 mins
                                                            Cook Time 45 mins
                                                            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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