Dressings, Dips, and Spreads
Sometimes, healthful food needs an accessory, like a room needs a punch of color from a new throw pillow. We love eating the good stuff, but sometimes we want to dress it up a bit. And the sauces and marinades in this chapter help you do just that. Learn the art of a few basic flavors and flavor combinations that will complement your food. Find a favorite and make it your own by adding your special twist. Having spices on hand, and trying new ones is the key to making your food tastier.
Champion Chocolate Hazelnut Spread
Garlic Scape Pesto
Garlic scapes are the long, spindly stalks of the garlic plant that are often tossed aside. If scapes are harvested when they are young and tender, they can be added to salads or used in sauces such as this simple pesto. The season for scapes is very short, usually late spring and early summer, so watch for them at your farmers’ market. Buy as many scapes as you can and make extra pesto as a thoughtful gift for a few friends—or keep the pesto in your freezer to use on a night you are too tired to cook.
1 cup (160 g) coarsely chopped garlic scapes, about 5 medium-size scapes (see notes)
1/4 cup (35 g) pine nuts
1/4 cup (25 g) grated Parmesan or Pecorino cheese
Juice and zest of 1/2 lemon
1/2 teaspoon sea salt
1/2 teaspoon black pepper
1/2 cup (120 ml) olive oil
Purée the garlic scapes, nuts, cheese, lemon juice, lemon zest, salt, and pepper in a food processor or high-performance blender until finely chopped.
With the motor running, slowly pour the oil through the top opening. Season the pesto with additional salt and pepper to taste.
Servings: 4
Notes: The number of scapes you use here is dependent on how large the scapes are in any particular growing season.
Fresh garlic scapes are more pungent than the frozen version and will make a stronger flavored pesto.
The pesto keeps in the refrigerator, tightly covered, for 1 week or in the freezer for about 6 months in freezer bags or ice cube trays.
Can’t find garlic scapes? Substitute 1 to 2 large cloves of garlic.
POSTWORKOUT NUTRIENT-PACKED MAINSTAY GLUTEN FREE LOW FODMAP
Garlic Scape~White Bean Dip
This nutrient-rich dip combines zesty garlic scapes with mild white (cannellini) beans and makes a perfect postworkout snack or a healthy party snack. Serve it with crackers, pita bread, or crudités.
1/2 cup (80 g) coarsely chopped garlic scapes (or substitute 1 large garlic clove)
Juice and zest of 1/2 lemon
1/2 teaspoon sea salt
1/2 teaspoon black pepper
1 can (15 ounces, or 400 g) cannellini beans, rinsed and drained
1/4 cup (60 ml) olive oil
2 springs of fresh rosemary, coarsely chopped, for garnish (optional)
Purée the garlic scapes, lemon juice, lemon zest, salt, and pepper until finely chopped.
Add the cannellini beans and continue processing until you have a rough purée.
With the motor running, slowly pour in the olive oil into the top of the high-performance blender or food processor until the mixture is smooth. If it’s too thick, pulse in a few tablespoons of water until you have the consistency of a dip.
Season with salt and pepper to taste and add more lemon juice, if you like.
Garnish with a drizzle of olive oil and fresh sprig of rosemary, or with lemon slices and a sprinkling of freshly ground black pepper.
Servings: 4
Notes: This dip keeps in the refrigerator, tighly covered, for 1 week or in the freezer for up to 6 months.
POSTWORKOUT GLUTEN FREE DAIRY FREE VEGAN
◁ Leo’s Power Pesto
Our favorite pesto recipe comes from a Boston beekeeper, so naturally it includes honey. Light on cheese and rich with basil and arugula, this pesto has powerful antibacterial properties. The eugenol in basil’s natural oils acts in a similar way to an over-the-counter anti-inflammatory medication, so ditch the pills and choose this pesto after a strenuous workout. This flavorful recipe is courtesy of Mark Lewis of The Best Bees Company. He always keeps this pesto on hand to keep his young son Leo smiling at the dinner table. Learn more about honeybees at bestbees.com.
2 cups (80 g) basil leaves, washed, stems trimmed
1 cup (20 g) arugula
3 cloves garlic, peeled
2/3 cup (155 ml) olive oil
1/2 cup (50 g) freshly grated Parmesan or Pecorino Romano, or a mixture of both
2 tablespoons (40 g) honey, or to taste
2tablespoons (32 g) almond butter
Sea salt and black pepper to taste
Put basil, arugula, garlic, and half the olive oil in a food processor and pulse a few times. Add the remaining olive oil and the rest of the ingredients and pulse a few more times until the ingredients are combined and the mixture is fairly smooth.
Serve on pasta, toast, or vegetables.
Servings: 8
Notes: Whenever possible, use local honey. It tastes better, is richer in antioxidants, and is a great way to support your community.
The pesto keeps tightly covered in the refrigerator for up to 1 week or frozen in freezer bags or in ice cube trays for up to 6 months.
POSTWORKOUT NUTRIENT-PACKED MAINSTAY GLUTEN FREE
Upgrade!
This recipe is a great replacement for jarred pesto or a pasta sauce.
SSShhh (Sammy’s Secret Sauce)
Sammy is our great friend, an avid cyclist, a landscape genius, and a master in the kitchen who never shares his recipes. Every year, he hosts an end-of-summer barbeque that’s not to be missed. His chicken, fish, and steak are always a topic of conversation: How did he do that? Sammy’s sauce taps into flavors from his native Caribbean island of Tobago, and Tara was able to create a version that’s pretty close to his. This recipe will yield plenty of extra sauce—some for now, some for later.
1 yellow onion, chopped coarsely
4 green onions, chopped coarsely, white stems and rough green tops removed
2 celery stalks, leafy tops included, chopped coarsely
10 fresh thyme sprigs, washed well, stems included
4 garlic cloves, peeled
1 tablespoon (9 g) seeded and chopped hot pepper (red jalapeño or small Fresno chili)
2 cups (120 g) fresh Italian parsley (about half a bunch, stems included), washed well
2 tablespoons (30 ml) reduced-sodium tamari sauce (gluten-free soy sauce)
2 tablespoons (30 ml) white or red vinegar
1/2 teaspoon sea salt
1/2 teaspoon black pepper
2 ounces (60 ml) water
Wash the fresh ingredients well. Chop the onion, green onions, and celery and put them in the blender.
Add the thyme sprigs, garlic cloves, hot pepper, parsley, tamari sauce, vinegar, salt, and pepper to the blender. Add the water.
Blend on high speed until smooth. Add more water, if necessary until the marinade is fairly thick but smooth and uniform.
Use the sauce on chicken breasts and thighs, steak, fish, or vegetables.
Servings: 4 to 6 (enough sauce to cover about 6 large chicken breasts)
Notes: Sammy recommends marinating the chicken breasts in a freezer bag. Make sure the marinade covers the breasts well and keep them in the refrigerator overnight. When you’re ready to cook, remove the chicken and put it in a baking pan. Cover with foil and bake for 30 minutes at 350°F (180°C). Carefully remove the foil and continue to bake for another 15 minutes.
If you are using the sauce with fish, tofu, or tempeh, marinate for 1 to 2 hours. Grill or bake as you would with your favorite protein.
This sauce keeps, tightly sealed, for up to 1 week in the refrigerator or for 3 months in the freezer.
GLUTEN FREE DAIRY FREE VEGAN
Upgrade!
This is a great replacement for bottled marinades.
◁ Guac~Kale~Mole
What better way to supercharge guacamole than by adding kale? We asked the kale expert herself, Elise from Kale and Chocolate, to give us her perfect recipe. More of her recipes can be found at kaleandchocolate.com.
2 to 3 avocados
Juice of 1 lime
1/4 cup (40 g) red onion, chopped
1/2 clove garlic, chopped
1/2 jalapeño pepper, chopped
2 tablespoons (2 g) cilantro
1/4 teaspoon cumin
4 to 5 large kale leaves, stems and stalk removed, finely chopped
Mix together all the ingredients, except for the kale.
Stir in the finely chopped kale.
Serve with chips or with sticks of jicama, carrots, red pepper, or use in a salad.
Servings: 6
Notes: If you have a prepared guacamole that you love, add the kale to it. Make sure you massage the kale with some olive oil to soften it before you mix it in.
DID YOU KNOW? Kale is high in iron, vitamin K, antioxidants, vitamin A, vitamin C, and calcium. As you train hard, you need more vitamins and minerals to keep you healthy, and help to repair your muscles. Adding more kale to your diet is a fantastic way to take your game to the next level. The more, the better!
GLUTEN FREE DAIRY FREE VEGAN
Upgrade!
This recipe is a great replacement for traditional guacamole or creamy dips.
◁ Nod~to~the~Bog Dressing
We call New England home and, naturally, love our fresh cranberries. They are full of vitamin C and other health-promoting phytonutrients. Studies of their antioxidant, anti-inflammatory, and anticancer properties confirm the impressive benefits of eating the whole berry, not the highly processed juice or the sugary dried ones. Whole cranberries are available frozen all year. This tart dressing will add a pop of color and a blast of nutrients to your favorite salad.
1/4 cup (25 g) fresh or frozen cranberries
1 tablespoon (11 g) Dijon mustard
1 garlic clove, peeled
1 tablespoon (15 ml) apple cider vinegar (preferably organic, raw, unpasteurized, and unfiltered)
2 tablespoons (40 g) local honey (or pure maple syrup)
2 tablespoons (30 ml) extra-virgin olive oil
1/4 cup (60 ml) water
1/2 teaspoon sea salt
1/4 teaspoon black pepper
Rinse the cranberries well and put them in blender. Add the remaining ingredients.
Blend on high speed until smooth. Add more water, if necessary, so the dressing is smooth. Add more salt and pepper to taste.
Use this dressing on your favorite salad, massaging it gently into the greens. Or serve it in a bowl or pitcher to dress the salad individually.
Servings: 4
Notes: This recipe can also be used as a marinade for chicken breasts or tempeh.
This dressing keeps, tightly sealed, for up to 1 week in the refrigerator or for 1 month in the freezer.
GLUTEN FREE DAIRY FREE VEGAN
*Low FODMAP–friendly: Omit the garlic or use garlic-infused oil.
**Vegan: Use pure maple syrup instead of honey.
◁ Edamame Citrus Spread
Edamame are boiled, young soy beans. They are usually eaten as a snack or added to a salad or side dish. This recipe yields a smooth nutty spread that’s loaded with fiber, protein, healthy fat, and vitamins. Edamame can be found in the frozen food area of the grocery store.
2 cups (260 g) frozen shelled edamame
pinch sea salt
3 garlic cloves, peeled
1/2 cup (20 g) fresh basil leaves (or mint), tightly packed
2 tablespoons (18 g) pine nuts (toasted, see notes)
2 tablespoons (30 g) plain Greek yogurt
2 tablespoons (22 g) Dijon mustard
2 tablespoons (30 ml) olive oil
2 tablespoons (10 ml) fresh lemon juice
1 teaspoon hot sauce (optional)
Zest of 1 lemon
1/4 cup (60 ml) water
Sea salt and black pepper to taste
Fill a small saucepan about halfway with water. Add a pinch of salt and bring to a boil.
Cook the edamame for about 5 minutes or until tender. Remove the pan from the heat and drain the edamame in a strainer. Combine the edamame, garlic, basil, pine nuts, yogurt, and mustard in a food processor or high performance blender. Pulse the mixture about 7 to 10 times or until coarsely ground. Add the remaining ingredients and process until nearly smooth.
Serve this spread with mini toasts, crackers, or on top of lettuce cups.
Servings: 8 1/4-cup (56 g) servings
Notes: Toasted pine nuts add a slightly smoky flavor to this recipe. To toast them, place the pine nuts in a naked pan (no salt, no pepper, no oil) on medium heat for 2 minutes, tossing them every 30 seconds until they start to brown slightly. Remove them from the heat and allow them to cool. Watch them carefully or you will burn them (we certainly have, multiple times). Consider it a mindfulness exercise—be here now.
GLUTEN FREE
Upgrade!
This is a great replacement for creamy spreads and dips.
Halftime Hummus
Chickpeas, the main ingredient in hummus, are rich in fiber, protein, iron, and will help you feel satisfied longer. This hummus makes a quick snack and is great with cut-up vegetables after a workout.
2 cups (430 g) cooked or 1 can (16 ounces, or 448 g) chickpeas
2 garlic cloves, chopped
1/3 cup (80 g) tahini
1/4 cup (60 ml) olive oil
1/4 cup (60 ml) hot water
Juice of 2 lemons
1 1/2 teaspoons sea salt
Blend all ingredients in a food processor or high-performance blender.
Serve in a bowl with crackers or crudité for dipping.
Servings: 10 1/4-cup (56 g) servings
Notes: You can easily add flavor to hummus by adding ingredients like roasted red pepper, jalapeño pepper, or cilantro.
Can’t find tahini? Leave it out. Add more lemon juice or a little water if you desire, to make it a thinner consistency.
POSTWORKOUT GLUTEN FREE DAIRY FREE VEGAN
Upgrade!
Store-bought hummus typically uses inexpensive oils for mass production. This homemade version is an automatic upgrade, and we think you’ll taste the difference, too.
◁ Lemon~Garlic Harissa
Here is a tangy marinade, dip, spread, and dressing, all in one.
1/4 cup (60 ml) olive oil
1/4 cup (85 g) honey or pure maple syrup
Juice of 2 lemons
Zest of 1 lemon
1/2 large shallot, crushed
4 large garlic cloves, crushed
1/2 tablespoon Hungarian paprika
1 1/2 teaspoons harissa
1 tablespoon (15 ml) distilled white vinegar
1 teaspoon sea salt
1 teaspoon black pepper
Mix ingredients together with a whisk or in a blender.
When using this sauce for chicken breasts, steak or tempeh, marinate the protein at least 4 hours or overnight, and marinate fish for 1 to 2 hours.
Servings: 4 (covers about 4 to 6 chicken breasts)
Note: Make extra sauce and store it in small mason jars in the refrigerator and you will always have extra flavor on hand.
GLUTEN FREE DAIRY FREE
*Vegan: Use pure maple syrup.
Upgrade!
This is a great replacement for commercial sauces and marinades that are loaded with excess sugar and preservatives.
Carrot Cake Nut Butter
Have some vegetables in your nut butter. Yes! We love carrot cake nut butter because it supercharges your nut butter with the nutritional benefits of carrots. It is perfect to spread on a banana, figs, brown rice tortillas, or sprouted grain toast.
2 cups (275 g) raw cashews or almonds
1 cup (130 g) chopped carrots
2 teaspoons (5 g) maca powder
2 teaspoons (5 g) cinnamon
1/2 teaspoon sea salt
1 teaspoon vanilla extract
Blend all ingredients together in a high-performance blender or a food processor until smooth and creamy.
Store the nut butter in a mason jar in the refrigerator for up to 1 month.
Servings: 24
Notes: It is easy to overdo it on the nut butter. Two tablespoons turns into four, very quickly. Try freezing the nut butter into premade serving sizes in ice cube trays. It makes it harder to dip your spoon in a few too many times.
DID YOU KNOW? We all know that carrots protect our eyes, but did you know their high antioxidant content also may help protect our arteries from inflammation?
POSTWORKOUT GLUTEN FREE DAIRY FREE VEGAN
*Low FODMAP–friendly: Use almonds instead of cashews.
Upgrade!
This is a great replacement for store-bought peanut butter. It also makes a great gift for your favorite athlete.
◁ Cinnamon Pecan Nut Butter
We like to change up our nut butter—we usually boost it with maca, a powerful ingredient that helps the body respond better to stress. Cinnamon adds a sweet flavor without using sugar and offers powerful anti-inflammatory and antimicrobial benefits.
2 cups (200 g) raw pecans
1 cup (135 g) raw cashews
2 teaspoons (5 g) maca powder
1 teaspoon cinnamon
1/2 teaspoon sea salt
Blend all the ingredients together in a high performance blender or a food processor until the mixture is smooth and creamy.
Servings: 24
Note: We often carry our own nut butters in portable mini mason jars. See cuppow.com for a range of options.
POSTWORKOUT GLUTEN FREE DAIRY FREE VEGAN
*Low FODMAP–friendly: Replace the cashews with almonds.
◁ Champion Chocolate Hazelnut Spread
We get asked about chocolate-hazelnut spreads all the time because they are often marketed as healthy for athletes. Our version boasts all the chocolate-hazelnut goodness you need to fuel your body and nothing you don’t.
1 1/4 cup (35 g) raw hazelnuts
1/2 cup (43 g) raw cacao powder
3/4 cup (180 g) chickpeas, cooked or canned
1/3 cup (107 g) pure maple syrup
1 tablespoon (14 g) coconut oil
1 tablespoon (15 ml) vanilla extract
1 tablespoon (15 ml) coconut milk
1/2 teaspoon sea salt
Preheat the oven to 350°F (180°C).
Place the hazelnuts on a baking sheet and roast them for 15 minutes.
Combine the roasted hazelnuts and the remaining ingredients in a high-performance blender or food processor and process until smooth.
Servings: 8
Notes: If you have a high-speed blender with a plunger, use medium speed and plunge the ingredients until smooth. If you want a smoother spread, slowly add more coconut milk, being careful not to add too much.
DID YOU KNOW? Hazelnuts are an excellent source of folate and a good source of vitamin E. It’s best to get vitamin E from food rather than from supplements. Some research suggests that the synthetic vitamin form may even hamper endurance performance.
POSTWORKOUT NUTRIENT-PACKED TREAT GLUTEN FREE DAIRY FREE VEGAN LOW FODMAP
Upgrade!
Store-bought chocolate spreads are full of unhealthy and highly processed ingredients such as sugar, palm oil, and stabilizers just to give them a longer shelf life.
◁ Mellow Mallow
If you grew up in the northeastern United States, you very likely ate Fluffernutter sandwiches (peanut butter and marshmallow creme) as a kid. After a fund-raising bike ride where they served peanut butter and marshmallow creme sandwiches as fuel at the rest stops, we were inspired to create a healthier version (without the corn syrup) of our favorite childhood spread. Russ and Shari are the husband-and-wife team behind Apotheker’s, maker of handcrafted chocolate, marshmallows, and confections using ethically sourced ingredients. They re-created a childhood favorite here. Visit them at apothekerskitchen.com.
1 cup (322 g) pure maple syrup
1 egg white
1 1/2 teaspoons vanilla extract
Place the egg white in the bowl of an electric mixer and start beating on medium speed.
While egg white is beating, heat the maple syrup until it comes to a light boil.
When egg white is firm and fluffy, slowly add the heated maple syrup to it while continuing to beat. Mix in a small amount of syrup at a time and wait until it is completely incorporated before adding more.
When all maple syrup has been incorporated, add the vanilla extract.
Continue mixing on medium speed for about 5 minutes or until the mixture has become lighter and is fluffy.
Store the mixture in the refrigerator for up to 1 week.
Servings: 4
DID YOU KNOW? Maple syrup contains B vitamins, manganese, calcium, iron, zinc, polyphenols, and antioxidant compounds. Like any sweetener, it should be used sparingly. But, when choosing a sweetener, pure maple syrup is our natural favorite.
NUTRIENT-PACKED TREAT GLUTEN FREE DAIRY FREE
Upgrade!
This recipe is a great replacement for jarred marshmallow creme.