The Ultimate Condiment Replacement + Health Benefits

The Ultimate Condiment Replacement + Health Benefits

This is probably one of my most popular recipes, I first came across this idea when I received a recipe from a colleague for a dairy-free queso from a vegan layered dip recipe. Since then I've adapted it many times to the time of year and to complement any meal I am making. 

Health Benefits:

  1. Cashews make a great substitution for those who are lactose intolerant or choose to go dairy-free because they add a nice creamy consistency to dips without the sacrifice of digestive disturbances.
  2. Cashews are packed with vitamins, minerals, and antioxidants such as vitamin E, K, and B6, copper, phosphorus, magnesium, zinc, iron and selenium. All these nutrients are essential for maintaining proper cellular function so our body can utilize and uptake those nutrients for use.
  3. Cashews are a good source of dietary fats, which are essential for our body to absorb the fat-soluble vitamins A, D, E, and vitamin K and produce fatty acids that are vital for the development of the brain and blood clotting.
  4. Since cashews are a good source of magnesium, this aids in the healthy development of bones, tissues, muscle, and organs. This powerhouse mineral helps to maintain blood pressure, boost the immune system, maintain nerve function, and keep bones strong. It's also involved in many metabolic functions by influencing insulin activity and regulating blood sugar levels in the body. A deficiency can alter the metabolism of calcium and the hormones responsible for regulation.
  5. Reduce risk of diabetes due to no LDL cholesterol present in cashews.
  6. Formation of red blood cells due to the copper content which helps us metabolize iron and helps to keep a healthy immune system and bones. A deficiency in copper may result in osteoporosis, anemia and irregular heartbeats.
  7. The phosphorus content provides a healthy environment for teeth and bones. It also aids in protein synthesis, cellular maintenance and the absorption of carbohydrates and fats.
  8. Iron helps us to carry oxygen in the body and helps to facilitate the function of the immune system and enzymes. A deficiency of iron in the diet can lead to fatigue, anemia, and an increased susceptibility to infections.
  9. Gallstones are known as stone-like deposits that consist of unhealthy cholesterol, this is accumulated in the gallbladder.  A regular inclusion of healthy nuts like cashews can help lower the risk of formation of gallstones.
  10. Zinc plays a major role in strengthening the immune system against microbial infections, healing of wounds and protein synthesis. It is vital during pregnancy for the growth of the baby and the developmental years of childhood to maintain a healthy body.

The recipe is great for a spread on sandwiches and/or used for a dip for veggie sticks, crunchy snacks or used in a layered dip.

Base Recipe

  • 1c Organic Cashews
  • 1 1/2c Filtered Water
  • 1/2tsp Sea Salt (to taste)
  • 1/4tsp Cracked Black Pepper (to taste)


  • Soak cashews in 1c filtered water for 30-45mins
  • Drain water and discard
  • Pour cashews into a high-powered blender
  • Add 1/2c filtered water
  • Blend until smooth (this could take up to a minute or two, depending on the strength of your blender. Ideally your looking for a smooth consistency!)

Important Notes

  • Add as much remaining water until you are happy with the consistency (1/2c is just my estimate)
  • The final result should be a creamy dip-like consistency.
  • You can add additional flavours to the dip depending on what you're pairing the dip with however I would limit this to 2-3 add-ons so you do not overpower the final result (see list below).
  • Experiment with the add-on list! Have fun, get creative and make it your own. I don't think I have ever made it the same way twice! 
  • You could even go as far as adding grated carrots, daikon, beets, or cabbage for added texture but I would limit this addition to approximately 2tbsp or so because this is meant to be a dip/spread! 

Optional Add-Ons

Note: The measurements may vary depending on your choices, pairings, and taste. I would estimate between 1/8tsp to 1/2tsp for ground spices and 1/2tbsp to 1tbsp for fresh herbs, 

  • Lemon Juice (half a lemon or less)
  • Lime Juice (half a lime or less)
  • Basil
  • Thyme
  • Nutritional Yeast
  • Beet Root Powder
  • Spirulina 
  • 1-2 Roasted Garlic Cloves
  • Parsley
  • Tumeric 
  • Cayenne Pepper 
  • Ground Ginger
  • Dill
  • Curry
  • Garm Marsala
  • Italian Seasoning
  • Lemon or Lime Zest (1 full fruit) 
  • Paprika
  • Apple Pie Spice
  • Chilli Powder
  • Chives
  • Cilantro
  • Cumin
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