Fourth of July Superfood Dip Recipe: Cauliflower Ranch

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Cauliflower Dip

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Please don’t tell us that you plan on serving chips with some gross dip made from a packet at your Fourth of July cookout. Upgrade your dipping mojo to the next level this season with this incredibly creative, easy, and superhealthy party dip, made from superfoods that will impress even the trendiest of your chip-munching guests. Serve with all-organic crudite, whole-grain crackers, or any of these awesome homemade chips. Or just grab a bag of Lay’s—at least your dip will be clean.

This recipe and many more can be found in the new book Superfood Snacks (Sterling, 2015) by Los Angeles–based chef Julie Morris, a New York Times best-selling author and the executive chef for Navitas Naturals, a fair-trade company that specializes in 100 percent organic superfoods.

Cauliflower Ranch Dip

Serves 6

This is a low-fat, low-calorie, dairy-free ranch dip that is sure to please even the most devoted ranch lover. It goes great with vegetables, especially broccoli florets; in fact, I’ve been known to eat an entire crown of broccoli so long as it’s accompanied by this dip!


  • 1½ cups steamed cauliflower florets*
  • ½ cup unflavored almond milk
  • 2 Tablespoons grapeseed oil
  • 2 Tablespoons apple cider vinegar
  • 2 Tablespoons hemp seeds
  • ½ teaspoon Dijon mustard
  • ¼ teaspoon garlic powder
  • Shot of hot sauce, to taste
  • ½ teaspoon sea salt
  • ¼ teaspoon freshly ground black pepper
  • 2 Tablespoons fresh chives, minced

*You can also use frozen cauliflower that has been thoroughly defrosted.


1. Place the cauliflower in a blender, along with the almond milk, grapeseed oil, apple cider vinegar, and hemp seeds. Blend for a full minute, or until completely smooth and creamy.

2. Add the Dijon mustard, garlic powder, hot sauce, sea salt, and black pepper, then blend to combine.

3. Taste and adjust salt and pepper if needed.

4. Add the chives and blend briefly just to incorporate, without processing the chives too much.

5. Transfer the dip to a serving bowl or a resealable container and refrigerate for 1 hour to chill before serving. It will keep, refrigerated, for 1 week.

Serving suggestions: This dip is especially good with fresh vegetables, particularly broccoli and carrots. It may also be enjoyed with roasted sweet potato fries or roasted carrots.

Adapted from the story Four Incredible Superfood Dips for Your Summer Cookout,” previously published on


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