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Healthy Cashew Kimchi Dip | Nutrition Stripped
Eat Well May. 22. 2018
Snacks

Cashew Kimchi Dip

May. 22. 2018
Snacks
McKel Hill, MS, RDN, LDN

McKel Hill, MS, RDN, LDN

Dietitian, Founder

Cashews rich in minerals plus the probiotics in kimchi make this a crowd-pleasing dip to share.

Cashew Kimchi Dip is a healthy plant-based dip made with 5 simple ingredients! Who doesn’t love a good dip recipe, especially when it’s one you can always count on to be 1) easy, 2) delicious, and 3) that everyone’s going to enjoy? Just like the Creamy Onion Dip, this Cashew Kimchi Dip was inspired by the magic that is using soaked and blended raw cashews as a creamy base for dressings and dips sans dairy.

The kimchi in this dip may feel like it’s coming out of nowhere, but trust me on this combination. It’s tangy, savory, and has that umami flavor that can’t be beat all while giving your digestion some extra love — hello probiotics.

Why Should We Eat Fermented Foods?

Fermented foods are great for our overall digestive health and they’re foods that aren’t typically found in our diet unless we seek them out or eat foods traditionally rich in fermented foods — the standard American diet isn’t one of them.

Fermentation is simply a process where a carbohydrate is converted into an acid or an alcohol, it involves live bacteria and often results in higher yields of good bacteria, probiotics! Probiotics are the good guys, they’re the bacteria army you want on your side and you want to keep their home (your gut) thriving with food for them to grow (prebiotics) and in balance with the natural and normal occurring bad bacteria and yeast to create a happy microbiome.

I’ve spoken in depth about probiotics here, but just to quickly recap why everyone can benefit from consuming probiotics: regular bowel movements, more efficient digestion (i.e. absorbing nutrients from our food), higher immune function, lower digestive disease prevalence, producing nutrients (1)depression and mental health, aids our body in healing any gut abnormalities (such as leaky gut), may improve skin conditions (2) (such as acne, psoriasis, etc.) and helps stabilize blood sugar levels.

Stripped

Probiotics

Probiotics are your gut’s best defense in the underworld of the microbiome. They’re the “good” bacteria that fight off inflammation and disease and boost your immunity.

Minerals

Cashews contain minerals such as zinc, manganese, copper, and selenium, all of which are important for our immune system and overall health. Shrimp also contains iodine, an essential mineral in thyroid health.

Healthy Fat

We can thank the cashews for a nice boost of healthy fats. Fats provide our body with a layer of protection, insulating our organs and keeping our core body temperature normal.

Healthy fats help our body digest fat-soluble vitamins such as A, D, E, and K to keep our brains, cells, hormones, tissues, hair, skin, and nails healthy, and provide the structural component to many cell membranes which are essential for cellular development.

B Vitamins

That nutritional yeast? It’s a great source of plant-based protein —and B vitamins and fiber — in a very small volume. Just 2 tablespoons of nutritional yeast contain 8-10g protein (depending on brand), and it’s a “complete” protein.

Thanks to its strong flavor, it’s a great cheesy substitute without using any dairy. Read more about nutritional yeast here.

The Recipe

Serves 8-10

Print

Ingredients

1 cup raw cashews

1/2 cup kimchi

1 tablespoon fresh lime juice

1/2 cup hemp seeds

1 teaspoon Tamari or gluten-free soy sauce

2 tablespoons cashew butter

2 tablespoons nutritional yeast

2 teaspoons minced ginger

1/4 teaspoon sea salt

fresh ground black pepper

Optional garnishes: fresh chopped cilantro, black sesame seeds, extra kimchi, thinly sliced nori sheets

Directions

Step 1

Soak the cashews in filtered water for at least 20 minutes, up to 2 hours, or until softened.

Step 2

Once the cashews are softened, and all the ingredients for this recipe into a food processor and pulse until smooth — I prefer to add the kimchi in as the last ingredient because I like some texture or pieces of the kimchi present versus completely blended smooth. Adjust seasonings like sea salt, pepper, and lime juice to taste.

Step 3

Garnish with any of the optional garnishes, serve chilled or at room temperature, and store any leftovers in a glass container.

Enjoy!

Can’t wait to see you try it!

Did you know that you can submit your own photo of whatever recipe you make from NS? Scroll down to the bottom right and you’ll see a section for you to show off your creations from home!

Can’t wait to see how you make these and share your favorite topping combo for these stuffed peppers! Tag us on Instagram @nutritionstripped #nutritionstripped and submit your own photos in the comment section below.

Recipe inspired by the BA test kitchen

References:

  1. de Vrese M., Schrezenmeir J. (2008) Probiotics, Prebiotics, and Synbiotics. In: Stahl U., Donalies U.E., Nevoigt E. (eds) Food Biotechnology. Advances in Biochemical Engineering/Biotechnology, vol 111. Springer, Berlin, Heidelberg
  2. Bowe, Whitney P, and Alan C Logan. “Acne Vulgaris, Probiotics and the Gut-Brain-Skin Axis – back to the Future?” Gut Pathogens 3 (2011): 1. PMC. Web. 15 May 2018.

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