Dip, Dress or Spread….it’s the big favorite when eating in social setting, as the days of a simple veggie tray have passed.

So if you are going to dip, dress, or spread make sure you do so flavorfully but safe in the calorie and fats categories.
This seasonal, soon to be fav, is a great option any way it’s eaten!


1/2 teaspoon sea salt

3c Roasted Pumpkin Meat or 1 can Pumpkin Puree

2 tablespoons Avocado Meat

2 1/2 tablespoons fresh lemon juice

1 tablespoon extra-virgin olive oil

1 teaspoon ground cumin

1 Can white beans (15-ounce), rinsed and drained

2 garlic cloves, roasted and chopped


1-3 tbl diced parsley

1tbl roasted red peppers diced



  1. Place all but the last two ingredients in a food processor; process until smooth, or to desired consistency.
  2. Stir in Parsley
  3. Place in a ceramic or glass bowl and add roasted red pepper in the center of the bowl and refrigerate or serve immediately

*Dress- Add warm water and thin out for dressing on a salad

* Dip- veggies, healthy cracker or homemade pita chips

* Spread- on wraps, sandwiches, or in a lettuce wedge before filling.