Moroccan Carrot Dip

Serves 8

Nutrition per serving – calories: 88, fat: 6g (saturated: 1g), carbohydrates: 9g, protein: 1g, fiber: 3g, sugar: 4g, sodium: 204mg

• 3 tablespoons extra-virgin olive oil, divided

• 1½  pounds carrots, peeled and sliced ¼ inch thick

• Salt and freshly ground pepper

• 1 small garlic cloves, minced

• ¾ teaspoon ground coriander

• ¾ teaspoons ground cumin

• ¾ teaspoon ground ginger

• ⅛ teaspoon cayenne pepper

• ⅛ teaspoon ground cinnamon

• ⅓ cup water

• 1 tablespoon lemon juice 

• 1 tablespoons Dukkah (recipe below), optional or chopped pistachio nuts
  

Heat 1 tablespoon of the oil in a large saucepan over medium-high heat until shimmering. Add the carrots and ½ teaspoon salt and cook until they begin to soften, 5 to 7 minutes. Stir in the garlic, coriander, cumin, ginger, cayenne, and cinnamon and cook until fragrant, about 30 seconds. Add the water and bring to a simmer. Cover, reduce the heat to low, and cook, stirring occasionally, until the carrots are tender, 15 to 20 minutes.

Off the heat, mash the carrots with a potato masher, leaving a few coarse pieces for texture. Stir in the remaining 2 tablespoons of oil and lemon juice. Transfer to a bowl, cover and refrigerate until the dip is chilled, about 30 minutes. Season with salt and pepper to taste. Sprinkle with Dukkah or chopped pistachio nuts if using before serving.

Whole Wheat Pita Chips

Serves 8

Nutrition per serving – calories: 85, fat: 1 g, carbohydrates: 18g, protein: 3g, fiber: 2g, sugar: 0g

• 4 (8-inch) whole wheat pita breads

• Olive oil spray

• 1 teaspoon salt

Adjust the oven racks to the upper-middle and lower-middle positions and heat to oven to 350 degrees. Spread the pita wedges, smooth-side down, over 2 rimmed baking sheets. Spray the top of each chip with oil and sprinkle with salt.

Bake the chips until they begin to crisp and brown, about 8 minutes. Flip the chips and bake until chips are fully toasted, about 8 minutes. Remove from the oven and let cool completely before serving.

Dukkah 

• 3 tablespoons coriander seeds

• 1 tablespoon cumin seeds

• 1/2 cup shelled pistachio nuts

• 1/4 cup sesame seeds

• 3 tablespoons unsweetened shredded coconut

• 1 teaspoon sea salt

• 1/2 teaspoon freshly cracked black pepper

Toast coriander and cumin seeds in a small skillet over medium heat until fragrant, about 2 minutes. Transfer spices to a spice grinder or mortar and pestle and allow them to cool completely before grinding.

Meanwhile, roast nuts in a small skillet until golden, about 5 minutes. Transfer to a cutting board and finely chop. Set aside. Add sesame seeds to the skillet and toast until golden brown, about 2 minutes. Toast coconut in the skillet, stirring constantly until golden, about 2 minutes. Transfer the coconut and the seeds to the bowl with nuts. Add ground spices, salt, and pepper.