Vegetarian Journal 2005 Issue 2

Vegan Cooking Tips

Quick Dips

by Chef Nancy Berkoff, RD, EdD, CCE

Many of us tend to graze and snack for our meals nowadays. Although this is not the best health trend, it is a fact of life. So, if we are going to eat finger foods instead of whole meals, we might as well make them as healthful as possible.

You’ll probably want to make some dips to have on hand for that I’m-going-to-open-the-refrigerator-and-eat-whatever-I-find type of meal. Most of the dips below will last for 4-5 days if properly refrigerated.

Sweet Dips

To make sweet dips, here’s your shopping list:

To make a sweet dip fast:
Place a small amount of nut butter or apple butter in a mixing bowl. Stir to soften. In a separate bowl, mash a banana with berries and/or orange juice concentrate. Combine banana with nut or apple butter and mix until well-combined. You’ve got it! You can add in chopped nuts, chopped dates, crumbled cold cereal, or fresh berries, as you like.

Savory Dips

To make savory dips, shop for:

To make a savory dip fast:
Place soy yogurt, vegan sour cream, or tofu in a blender or food processor. Add a small amount of salsa or drained canned tomatoes, canned beans, some chopped bell peppers (or fresh chili, if you like heat), and parsley and blend until smooth. Chill for 10 minutes before eating.

To Dip

Of course, dips are no use without something to dunk into them. Therefore, you’ll also want to shop for some ‘dip-ees,’ such as:



These quick dips will last for 4-5 days if refrigerated.

Excerpts from the 2005 Issue 2:
Preventing Osteoporosis: Building Strong Bones Over a Lifetime
Reed Mangels, PhD, RD, discusses this condition and ways for vegans to keep their skeletons in top shape.
Vegan Biscotti
Debra Daniels-Zeller perfects egg- and dairy-free versions of these common coffee consorts.
Nutrition Hotline
What should vegetarians do if they don't cook or don't have time to do so?
Note from the Coordinators
Scientific Update
Vegan Cooking Tips
Quick Dips, by Chef Nancy Berkoff
Notes from the VRG Scientific Department
Interviews our dietitians granted, articles, and outreach; VRG provides materials to school food service directors.
Veggie Bits
Book Reviews
Vegetarian Action
The True Loves of Anna Briggs, by Ben A. Shaberman.
Look for These Products in Your Local Market

The Vegetarian Journal published here is not the complete issue, but these are excerpts from the published magazine. Anyone who wishes to see everything should subscribe to the magazine.

Thanks to volunteer Stephanie Schueler for converting this article to HTML.

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Last Updated
May 14, 2005

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