Gee Whiz Spread
Makes 2 cups (500 mL)
Here’s a tasty, easy-to-make spread, without the saturated fat and cholesterol of cheese. It’s rich in protein, minerals, and B vitamins, and low in fat. It’s great on crackers, in sandwiches, and in combination with veggie burgers to make “cheeseburgers.” Try it as the dairy-free cheese replacement in Mac Un-Cheese. If you prefer, replace great northern beans with navy or white kidney beans.
1 1/2 cups (375 mL) cooked or canned great northern beans, drained and rinsed
1/2 cup (125 mL) chopped pimento
6 to 8 tablespoons (90 to 125 mL) nutritional yeast
3 tablespoons (45 mL) lemon juice
2 to 3 tablespoons (30 to 45 mL) tahini
1/2 teaspoon (2 mL) onion powder
1/2 teaspoon (2 mL) prepared yellow mustard
1/2 teaspoon (2 mL) salt
Combine the beans, pimento, yeast, lemon juice, tahini, onion powder, mustard, and salt in the bowl of a food processor and process until smooth. Chill thoroughly before serving.
Per 1/2 cup (125 mL): calories: 173, protein: 12 g, fat: 5 g, carbohydrate: 23 g (1 g from sugar), dietary fibre: 6 g, calcium: 69 mg, iron: 3 mg, magnesium: 57 mg, phosphorus: 282 mg, potassium: 549 mg, sodium: 252 mg, zinc: 3 mg, thiamin: 6 mg, riboflavin: 6 mg, niacin: 36 mg, vitamin B 6: 6 mg, folate: 219 mcg, pantothenic acid: 0.8 mg, vitamin B 12: 4.6 mcg, vitamin A: 34 mcg, vitamin C: 28 mg, vitamin E: 0.6 mg, omega-6 fatty acids: 2 g, omega-3 fatty acids: 0.1 g
Percentage of calories from protein 26%, fat 24%, carbohydrate 50%
