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Contributed by: Kate McGoey-Smith, DipNrsg, MSW, RSW, FM, Certified Food for Life Instructor. 

This is a delicious yummy “convertible cuisine” that can be used for dipping veggies or replacing the traditional tomato sauce on a pizza or pasta dish. Why not try it on a cold noodle salad – combine with cooked, cooled whole grain penne pasta or spiralize some zucchini!  This fast, fun recipe makes about 4 cups of “yes, I want more” deliciousness!

Ingredients and Prep (in a food processor)

  • 14 oz  (398 ml) of water based artichoke hearts – drain, rinse in water and drain again (removes about 40 % salt if can’t find salt-free, water based variety)
  • 3 large or 4 small cloves of peeled garlic
  • 10 oz. fresh spinach (leave stems in tact)
  • 1/ 2 ripe avocado
  • 1 cup nutritional yeast
  • 6 shakes of hot sauce


Start with artichokes and garlic – pulse until chopped and then continue to add spinach until fully blended and then add remaining ingredients.