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Sauces, Dips, and Sides

Hemp Seed Pesto


  • 1 big handful fresh basil leaves

  • 1 big handful fresh cilantro or kale leaves

  • 1/2 cup hemp seeds

  • 2 cloves garlic

  • 1 tbsp. fresh lemon juice

  • 1/3 cup extra virgin olive oil

  • Sprinkle of salt

  • Sprinkle of black pepper



Put the basil, cilantro, and hemp seeds into a food processor or blender. Smash and peel the garlic, then give the cloves a rough chop and add them in. Pour in the lemon juice and begin to process on high. Pour in the olive oil slowly until you get the consistency you want. Sprinkle in a little salt and pepper, scrape down the sides, and finish processing for another minute or two. Add a small spoonful to pasta, vegetables, toasted bread, or use as a salad dressing. Store leftovers in the refrigerator. The sauce will keep for about one week.



Brussel Sprout Chips


  • 12 Brussel Sprouts

  • Salt

  • Black Pepper

  • Olive Oil



Preheat oven to 350 degrees.

Working with one sprout at a time, use a knife to trim 1/4 inch off the stem. A few leaves should fall off. Put them in a bowl. Cut off another 1/4 inch, and more leaves will fall off. Add them to the bowl. Repeat this process until you can no longer easily get the leaves off. You will be left with a tiny, light colored center of tightly wound leaves. Put those aside in a separate bowl to sauté on their own.

Add salt, black pepper, and a touch of olive oil to the leaves (just enough to coat them, but not enough to leave extra liquid in the bowl).

Spread the leaves out evenly in a single layer on a baking sheet.

Bake for 5-7 minutes. When the leaves look crisp and the outer edges start to brown, they are done. (Watch these carefully! They will burn easily.)

Remove from the oven and serve.


You can add whatever spices you like to season these chips. Try garlic, onion, or cayenne to punch them up a notch.

Sauté the center cores that you have left over with a little garlic or onion and a touch of olive oil.



Maple Glazed Carrots by: Institute for Integrative Nutrition


  • 3 or 4 carrots

  • 1/2 cup water

  • 2 tablespoons maple syrup

  • 1 tablespoon butter

  • 1 teaspoon apple cider vinegar

  • pinch of salt and pepper



Peel and slice carrots into rounds

Place carrot rounds in skillet with water.  Cover and cook for 6-7 minutes, until soft.

Add maple syrup, butter, and vinegar.  Sautee uncovered 2-3 minutes, stir.

Season with salt and pepper.



Baked Sweet Potato French Fries


  • 5 sweet potatoes

  • 1/8 cup olive oil

  • sprinkle sea salt



Preheat oven to 400 degrees

Wash and cut potatoes. (If you have a mandoline slice to desired thickness, otherwise slice with knife)

Combine sweet potatoes with oil and salt in large baking/roasting pan

Bake for 20 minutes and then check to avoid burning.  Bake until brown and crispy and ENJOY!

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