Month: June 2026

INGREDIENTS
1 cauliflower
350g* (1 1/2 cup) silken tofu
1 tsp garlic salt
1/2 cup soy milk
1 tbsp onion powder
1/4 cup nutritional yeast
2 tbsp tapioca starch (optional to make it stretchy)
Juice of a lemon
1 onion
4 cloves of garlic
400g (1 3/4 cups) artichoke hearts,
2-3 cups spinach

[* 350g is very close to a standard 12 oz block of tofu or slightly more than half of a standard 16 oz (1 lb) block.]

For the oil free Chips:
1 wholewheat oil free wrap
Squeeze of lemon juice
Pinch of garlic salt
Pinch of smoked paprika

METHOD
1. Boil that cauliflower and then blend it with the silken tofu. garlic salt, soy milk, onion powder, nutritional yeast, tapioca starch and lemon juice until smooth & creamy.

2. Add a diced onion, minced garlic, chopped artichoke hearts and spinach to a pan and water sauté
until the onions are translucent.

3. Add in the creamy cauliflower sauce and let it thicken for 5 minutes. Stirring consistently.

4. For the chips – slice your oil free wrap into chip shapes and sprinkle with lemon juice, garlic salt and smoked paprika. Pop in the oven or air fryer for 5-10 minutes at 180°C (350°F) or until crispy.

5. Enjoy your veggie-packed dip with crudités [veggies] and chips!

Ingredients:
1 medium cauliflower, cut into
florets (500 g)
2 garlic cloves
> 1/2 cup milk (120 ml)
1/4 cup vegan parmesan cheese
(25 g)
(optional) 1 tbsp olive oil (15 ml)
Small pinch of sea salt
Small pinch of black pepper

Preparation:
1. Boil cauliflower florets in salted
water for 10-12 minutes until
fork-tender.
2. Drain well and transfer to a blender.
3. Add garlic, milk, parmesan, olive oil,
salt, and black pepper
4. Blend until completely smooth and creamy
5. Adjust consistency with a little
extra milk if needed.
6. Serve warm over pasta, vegetables or grains.

Nutrition (1 serving):
Calories: ~140 kcal
Protein: 7 g
Carbs: 10 g
Fat:8 g
Fiber: ~4 g

Ingredients:
2 cups whole wheat flour (240 g)
3/4 cup water (180 ml)
1/2 tsp sea salt (3 g)
Preparation:
1. Add the whole wheat flour and sea
salt to a bowl.
2. Gradually pour in the water while
mixing until a dough forms
3. Knead for 5-7 minutes until
smooth and elastic.
4. Cover and let the dough rest for
20-30 minutes.
5. Divide into 6 equal pieces
6. Roll each piece into a thin round
7. Heat a dry skillet or pan over
medium-high heat.
8. Cook each round for 1-2 minutes
per side until golden spots appear
and parts of the bread puff up.
9. Serve warm.

Nutrition (1 flatbread):
Calories: ~135 kcal
Protein: 5 g
Carbs: 28 g
Fat: 1 g
Fiber: ~4 g