White Bean Garlic Dip and Homemade Tortillas

White Bean Dip

Michael Pollan once said that the key to a healthy, sustainable diet was to “eat anything you want, just cook it yourself.” And I couldn’t agree more! Cutting out processed foods (or at least applying the good old 80/20 rule to how much you consume them) is the simplest – though not necessarily easiest – way to eat healthier. Shopping around the outskirts of the grocery store, eating more whole foods, and making things at home by hand: these are wise tips I’ve heard time and time again and that I try to remember when feeding myself.


Luckily, I absolutely love making things by hand. Most of the time, not only is it really fun to get my hands dirty (it makes me feel like a kid again!), but the results are better than storebought, and of course usually healthier too. Take these tortillas, for example. They only need a few ingredients, were straightforward to make, and came out absolutely and totally delicious. I couldn’t stop eating them! Plus I didn’t have to feel guilty because despite the fact that I used white flour, I knew there weren’t any added yuckies like preservatives or chemicals. Win!

The delicious white bean dip was quite simply an experiment-gone-right! I had some cooked beans in my fridge, no hummus or other spread to speak of to dress up my tortillas, and a bunch of garlic that was calling my name. So I threw it all into a cup and blended it up with my hand blender and voila: a perfect spread that does double duty as a yummy dip for veggies.

Safe to say, I felt like a Domestic Goddess for the rest of the week.

White Bean Garlic Dip


Makes about 1 cup


  • 3 tbsp oil of your choice (I used canola)
  • 2-3 garlic cloves
  • 1 cup of cooked white beans
  • salt to taste
  • 1/4 tsp of apple cider vinegar or lemon juice
  • about 1/4 cup of water, or enough to achieve desired consistency


Blend up all the ingredients using a  food processor or blender. Add water a little at a time until the dip is the texture and consistency that you like best!

Homemade Tortillas


I followed Angela’s recipe from Oh She Glows using regular all-purpose flour (the only kind at my local supermarket) and it came out absolutely perfectly, as do all of her recipes in my experience. Head on over to her page to see the instructions!


These tortillas are great because they’re very pliable, perfect for rolling up or using as a wrap.

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I spread mine with the white bean dip, added some fresh tomatoes and bean sprouts, and called it a (totally delicious) meal.


Another great combo was tofu with barbeque sauce, a little of the spread and some sprouts. I actually didn’t think the white bean dip went perfectly with the BBQ tofu flavour (some vegenaise would have been better) but it was yummy nonetheless. If I had happened to have any fresh avocadoes, I would have thrown those onto both types of wrap with little-to-no hesitation at all. To finish my indulgent lunch, I spread one of the tortillas with peanut butter, a little honey, banana and cinnamon and was as happy as Larry. Clearly, the possibilities are endless, and endlessly tasty. And easy as (easier than) pie!

Happy Tuesday, everyone!


Three 5-Minute Breakfasts for Kickbutt Mornings

I love breakfast to the point where it’s practically motivation for me to get out of bed. Even if there’s no time to make something like a tofu scramble burrito or juicer pulp muffins, I always make sure to get something tasty in me before heading out the door.

It drives me nuts when people skip breakfast because they “don’t have time”. Have you ever tried starting a road trip with an empty gas tank? Start eating breakfast and I promise that you’ll notice a difference in your day.

Whether your prefer your sandwich on a plate, in a bowl, or in a glass, here are 3 breakfast ideas that take 5 minutes or less to whip up:

The Elvis Sandwich


Assemble this sandwich layered with

  • peanut butter
  • sliced banana
  • sliced apple
  • honey (if you eat honey)
  • two pieces of your favourite bread (mine’s Ezekiel — available in the frozen section of most grocery stores)

Melt coconut oil (or Earth Balance or anything non-stick) in a frying pan and fry your sandwich for 2 minutes on each side.

The Superfood Bowl


The bowl is one of my favourites because you can use whatever you have on hand. Start off your bowl with

  • Your favourite base (think: leftover rice, quinoa, granola, cereal, etc.)
  • Your favourite milk (I prefer almond or soy)

Then just grab your favourite add-ins. Mine are:

  • peanut butter (high in protein)
  • nuts (high in protein)
  • chia seeds (high in Omega-3s)
  • hemp hearts (high in protein and essential fats)
  • assorted fruits
  • goji berries (high in anti-oxidants)
  • cacao nibs (for magnesium, fiber, iron, and anti-oxidants… and a chocolate-y kick)

The Green Monster

rockie 002Steph and I have discussed our love of green monsters before — in fact, I’ve gotten my whole family hooked! My favourite green smoothie for when I’m half-asleep is:

  • a banana
  • almond milk
  • a handful of spinach
  • a spoonful of peanut butter
  • (+ some optional guest appearances from protein powder, chia seeds, and frozen berries)

I love this guide to incredible smoothies. It even has a checklist for different liquid bases, fruits, superfoods, and vegetables to try! Currently, I use a Blendtec for all of my smoothies.

If you’re really in a rush, you can always pour your smoothie into something with a lid.


And there you have it! 3 super fast breakfast ideas that should fuel you until lunch. What are your favourite go-to morning meals?