Dressings, Dips, Spreads and Marinades

Name: Garlic Avocado Dressing
Prep time: 10 min
Cook time: 10 min
Yield: 16 Tablespoons
Cuisine: Mexican
Ingredients: 1/2 avocado ((seeded)); 1/4 cup water; 2 Tbsp olive oil; 1/4 cup onion ((diced)); 1/4 cup red bell pepper ((diced)); 1 Tbsp lemon juice ((or coconut vinegar)); 1 garlic clove ((add one more if it's a small clove)); 1/4 cup spinach ((small handful, adds color and extra nutrition)); 1 tsp miso ((optional)); sea salt ((to taste))

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Welcome To The 21 Day Raw Food Reset

It’s time to make 2016 your best year ever! Filled with 21 days of easy, tasty, and filling recipes, we guarantee you will never go hungry or feel deprived during this experience. Getting insanely healthy doesn’t have to be hard: we make it fun, delicious and simple.

This Dips, Sauces and Dressings page is for members only. Simply login if you’ve already joined or join today. Once you’re logged in, this page and every page in the Reset will become available to you.

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Welcome To The 21 Day Raw Food Reset

See you inside!

OverviewDressingsDipsSpreadsSaucesMarinadesLow Fat (nut free)

One of the secrets to making raw food (or food in general) taste amazing is in the dips, dressing, spreads, and sauces. Making these recipes from scratch is not only much healthier compared to processed alternatives, but they are also loaded with nutrient-packed ingredients to give you the ultimate Reset experience. If you love these recipes, feel free to make a huge batch and freeze some for later.

Dressings

Garlic Avocado Dressing
Sesame Ginger Dressing
Asian Peanut Dressing
Apricot Vinaigrette
Cilantro Cleanse Dressing

Dips

Cashew Hummus
Guacamole
Chipotle Almond Dip (use w/nut pulp)
Black Pepper Cashew Cheese
How to Make Raw Tahini

Spreads

Almond Miso Spread
Pumpkin Seed Pesto
Avocado Pesto
Miso Mayo
Cashew Mayo
Tu’no (Vegan Tuna)
Eggless Salad Spread
Taco Meat

Sauce

Thai Almond Sauce (for noodles)
Asian Zing Sauce (for rice and veggies)
Sun-dried Marinara Sauce
Sweet’n Spicy Sauce
Stir-fry Sauce (for rice and veggies)

Marinades

BBQ Marinade
Mediterranean Marinade

Low Fat (nut free) Options

Sprouted Lentil Dip

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Dressings will make your salads and wraps taste that much better, and making them from scratch with raw ingredients is easy and much more delicious than store-bought alternatives. The best part is these dressings can last almost the entire Reset.

Garlic Avocado Dressing

Time: 10 min | Amount: 2 Cups

Ingredients & Directions

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8	Ingredients

1/2 avocado (seeded)
1/4 cup water
2 Tbsp olive oil
1/4 cup onion (diced)
1/4 cup red bell pepper (diced)
1 Tbsp lemon juice (or coconut vinegar)
1 garlic clove (add one more if it's a small clove)
1/4 cup spinach (small handful, adds color and extra nutrition)
1 tsp miso (optional)
sea salt (to taste)

Servings: Tablespoons

Units:

Directions

Blend all ingredients until smooth.
Store dressing in a sealed container, label, date, and refrigerate. Consume within three weeks.

Nutritional Information (per serving)

Calories:26kcal Fats:3g Protein:0.2g Carbs:1g

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Sesame Ginger Dressing

Time: 10 min | Amount: 1 Cup

Ingredients & Directions

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10	Ingredients

2 Tbsp olive oil (extra virgin)
1 Tbsp sesame oil
2 Tbsp coconut vinegar or apple cider vinegar or rice vinegar
2 Tbsp water
1 Tbsp tamari (or coconut aminos)
1 Tbsp ginger (1/4 inch piece)
1/2 Tbsp honey
1/16 tsp seat salt
1/2 Tbsp sesame seeds
1 tsp orange zest (by grating the outside of an orange peel)
1/2 garlic clove (minced; optional)
1/2 Tbsp miso (optional)

Servings: Tbsp

Units:

Directions

Blend ingredients until smooth. Store in sealed container, label, date, and refrigerate. Consume within two weeks.

Nutritional Information (per serving)

Calories:58kcal Fats:6g Protein:1g Carbs:2g

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Asian Peanut Dressing

Time: 10 min | Amount: 1 Cup

Ingredients & Directions

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Ingredients

2 Tbsp olive oil (extra virgin)
1 Tbsp sesame oil
2 Tbsp coconut vinegar (or 2 tablespoon rice vinegar)
2 Tbsp water
1 Tbsp tamari (or coconut aminos)
1 Tbsp ginger (fresh)
1/2 Tbsp honey
1/16 sea salt (pinch to taste)
1/2 Tbsp sesame seeds
1/2 tsp orange zest (by grating the outside of an orange peel)
1 Tbsp peanut butter
1/2 garlic clove (minced; optional)
1/2 Tbsp miso (optional)

Servings: Tablespoons

Units:

Directions

Blend ingredients until smooth then store in a sealed container, label, date, and refrigerate. Consume within three weeks.

Nutritional Information (per serving)

Calories:66kcal Fats:6g Protein:1g Carbs:2g

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Apricot Vinaigrette

Soak Time: 1 hr | Prep Time: 10 min | Amount: 3 Cups

Ingredients & Directions

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Ingredients

1/4 cup dried apricots (soaked 1 hour or more)
1/2 Tbsp lemon juice
1/2 Tbsp coconut vinegar (or apple cider vinegar)
3 Tbsp water
1/4 Tbsp olive oil (extra virgin)
1/4 Tbsp tarragon
1/8 tsp salt

Servings: Tablespoons

Units:

Directions

Combine ingredients in a blender. Scrape down the sides of the blender to mix evenly.
Process until a smooth, even mixture is achieved.
Adjust salt and sweet ingredients for taste. The dressing should taste more sweet than sour, and the consistency should be thin enough use in a squirt bottle.
Label, date, and refrigerate. Consume within 10 days.

Nutritional Information (per serving)

Calories:14kcal Fats:0.5g Protein:0.2g Carbs:3g

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Cilantro Cleanse Dressing

Prep Time: 10 min | Amount: 3/4 Cup

Ingredients & Directions

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Ingredients

1 cup cilantro (loosely packed, stems removed and roughly chopped)
1/2 avocado
1 Tbsp lime juice (fresh, about 1/2 lime,or add more to taste
1 garlic clove
2 Tbsp olive oil
2 Tbsp water
1 1/2 tsp coconut vinegar (or white wine vinegar)
1/8 tsp salt
1 tsp honey

Servings: Tablespoons

Units:

Directions

Combine ingredients in blender. Scrape down the sides of blender to mix evenly.
Process until a smooth, even mixture is achieved then adjust salt and sweet for taste. Label, date, and refrigerate. Consume within 10 days.

Nutritional Information (per serving)

Calories:33kcal Fats:3g Protein:0.1g Carbs:1g

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Dips are one of the fastest ways to be snack: all you need are some veggies and you’re ready to go. We suggest having least one dip in your fridge at all times, because you never know when hunger urges might hit. If you really fall in love with a dipping recipe, we recommend making a large batch and freezing enough to last for the entire Reset.

Cashew Hummus

Soak Time: 1 hr | Prep Time: 10 min | Amount: 2 Cups

Ingredients & Directions

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9	Ingredients

1/4 cup cashews (soaked 1-8 hours)
1 Tbsp sesame seeds
1/2 Tbsp tahini
2 tsp miso (any miso works)
1/2 garlic clove
1 Tbsp water
1/2 Tbsp lemon juice (or coconut vinegar, or apple cider vinegar)
2 tsp extra virgin olive oil
2 ribs green onions (chopped)
sea salt (to taste)

Servings: Tablespoons

Units:

Directions

Place ingredients in a food processor and process until they reach your desired hummus texture.
Place in a sealable container, label, date, and refrigerate. Consume within seven days.

Nutritional Information (per serving)

Calories:57kcal Fats:5g Protein:2g Carbs:3g

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Guacamole

Time: 10 min | Amount: 1 1/2 Cups

Ingredients & Directions

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Ingredients

2 avocados (peeled, pitted, and diced)
1/2 cup yellow onion (diced)
1/2 cup tomato (diced)
1 garlic clove (minced)
1 Tbsp lemon (or lime juice)
1 tsp tamari sauce
pinch of cayenne pepper
sea salt (to taste)

Servings: cups

Units:

Directions

Place Taco Meat Ingredients into a bowl and mash together until well combined. Add a little lemon juice to soften the taco meat.
Place Guacamole Ingredients into a bowl and mash together until well combined.
Select three large leaves. Add taco meat, guacamole, diced tomato, diced onion, cilantro, and cashew cheese, and enjoy!

Nutritional Information (per serving)

Calories: Fats: Protein: Carbs:

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Chipotle Almond Dip

Time: 10 min | Amount: 1 Cup

Ingredients & Directions

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Ingredients

3/4 cup almond (pulp from almond milk works great)
2 garlic cloves
2 Tbsp nutritional yeast
2 tsp liquid aminos
1 Tbsp coconut vinegar (or apple cider vinegar)
2 Tbsp lemon juice
3 Tbsp olive oil
1/2 tsp salt
1/2 tsp cumin
1/4 tsp paprika
1 tsp chipotle (ground)

Servings: cup

Units:

Directions

Combine all ingredients in a food processor. Pulse and add water get to your desired consistency.
To make it a little chunky, mix in diced tomato and chopped cilantro.
Store in sealed container, label, date, and refrigerate. Consume within 5-7 days.

Nutritional Information (per serving)

Calories: Fats: Protein: Carbs:

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Black Pepper Cashew Cheese

Soak Time: 1 hr | Prep Time: 10 min | Amount: 3/4 Cup

Ingredients & Directions

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Ingredients

1/2 cup cashews (raw, soaked 1 hour)
1/4 cup filtered water
2 Tbsp nutritional yeast
1 Tbsp lemon juice
1 garlic clove
1 tsp coconut vinegar (or apple cider vinegar)
1/4 tsp sea salt
1/2 tsp smoked black peppercorns (optional, black pepper is also great)
1/2 Tbsp dijon mustard (optional)

Servings: Tablespoons

Units:

Directions

Combine ingredients in a food processor, adding enough water to get a smooth consistency (kind of like cream cheese).
Cheese can be shaped into a log on wax paper and rolled in the ground black pepper. It will harden more after being chilled.
Store in a sealable container, label, date, and refrigerate. Consume within seven days.
Use as a dip for veggies, in a collard wrap, as a zuke noodle topping, or with some raw crackers.
To create a crust on the outside of the cheese logs, place in a dehydrator for three hours at 118° (optional).

Nutritional Information (per serving)

Calories:31kcal Fats:2g Protein:1g Carbs:2g

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How to Make Raw Tahini

Prep Time: 15 min | Amount: 1 1/2 cup

Quick Tahini Recipe

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How to Make Raw Tahini

Tahini is a butter make from sesame seeds, found in many Middle Eastern dishes and hummus recipes. You can use it in salad dressings, dips, and spreads, and its rich flavor makes it a great base for vegan mayo.

The store-bought version of this delicious and nutritious butter is pretty expensive and hard to find, but luckily, it’s inexpensive and easy to make from scratch.

Ingredients

Quick Tahini Recipe

1 cup sesame seeds (raw, untoasted)

More Time but Healthier Tahini Recipe

1 cup sesame seeds (raw, untoasted)
2 cups water

Servings: cup

Units:

Directions

For Quick Tahini

Place seeds in food processor and process until reaching desired consistency. This will take some time, and you will need to scrape down the sides between processing.
Store in a sealed container, label, date, and refrigerate. Consume within seven days. Place in a freezer to last up to three weeks.

For More Time but Healthier Tahini Recipe

Place ingredients in a glass container, cover, and refrigerate for four hours, or overnight.
Remove from fridge, drain, rinse, and place on a tray to sprout for four hours, or overnight.
Remove from fridge, place in a blender or food processor, and process until it reaches desired consistency.
Store in a sealed container, label, date, and refrigerate. Consume within seven days. Place in freezer to last up to three weeks.

Nutritional Information (per serving)

Calories: Fats: Protein: Carbs:

Note: Soaking and sprouting sesame seeds neutralizes the growth-inhibiting enzyme that’s found naturally in seeds and nuts which makes them harder to digest. Soaking the seeds makes them easier to digest and more nutritious. They also have enzymes that aid in digestion.

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Much like dips, spreads are a quick way to have a delicious snack on-the-go.

Almond Miso Spread

Time: 10 min | Amount: 1 1/2 Cups

Ingredients & Directions

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Ingredients

3 Tbsp almond butter (raw)
1 1/2 Tbsp white sweet miso (other misos are also great)
1 1/2 Tbsp water
3/4 Tbsp mesquite powder
1/8 tsp cinnamon
1 1/2 Tbsp water

Servings: Tablespoons

Units:

Directions

Place all ingredients (except water) in a bowl and mix by hand.
Add water and mix in completely. Use as a spread on apples, celery, or crackers.
Store in a jar or sealable container, label, date, and refrigerate. Consume within 10 days.

Nutritional Information (per serving)

Calories:39kcal Fats:3g Protein:1g Carbs:2g

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Pumpkin Seed Pesto

Soak Time: 2 hrs | Prep Time: 10 min | Amount: 1 cup

Ingredients & Directions

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Ingredients

1/4 cup pumpkin seeds (soaked for 2 hours or more)
1 cup basil (fresh, packed)
2 Tbsp olive oil
1 Tbsp lemon juice
1/2 Tbsp miso (organic, unpasteurized)
pinch salt (or to taste)
1 garlic cloves (optional)
1 Tbsp nutritional yeast (optional)
water (to desired consistency)

Servings: Tbsp

Units:

Directions

Place ingredients in the food processor and combine.
Add olive oil while the food processor is running. Adjust olive oil to taste.
Place in a sealed container, label, date, and refrigerate. Consume within seven days.

Nutritional Information (per serving)

Calories:57kcal Fats:5g Protein:2g Carbs:1g

Note: Pesto can be served inside sliced red bell peppers or between radish slices. It can also be used on zucchini or kelp noodles, in a wrap, or with hummus—so be creative!

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Avocado Pesto

Time: 10 min | Amount: 1/2 Cup

Ingredients & Directions

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Avocado PestoThis second pesto option is on the lighter side.

This second pesto option is on the lighter side.

Ingredients

1 cup basil leaves (fresh)
2 Tbsp walnuts
1/2 avocado (small)
1/2 garlic clove
1/2 Tbsp fresh lemon juice
sea salt (to taste)
2 Tbsp nutritional yeast (optional)
1 1/2 Tbsp chia seeds (optional)

Servings: Tablespoons

Units:

Directions

Place ingredients in a food processor and combine.
Add olive oil while the food processor is running.
Adjust olive oil to taste. Place in a sealed container, label, date, and refrigerate. Consume within seven days.

Nutritional Information (per serving)

Calories:46kcal Fats:3g Protein:2g Carbs:3g

Note: Pesto can be served inside sliced red bell peppers or between radish slices. It can also be used on zucchini or kelp noodles, in a wrap, or with hummus—so be creative!

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Miso Mayo

Time: 10 min | Amount: 3/4 cup

Ingredients & Directions

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Ingredients

1/4 cup olive oil
1 Tbsp coconut vinegar
1 Tbsp nutritional yeast
1 Tbsp white miso
1 tsp lemon juice
1/2 tsp honey
1/2 garlic clove (add more to taste)
sea salt (pinch to taste)
cayenne (pinch to taste)

Servings: Tbsp

Units:

Directions

Place all the ingredients in the blender (except garlic) and blend.
Add garlic while blending. Mixture should emulsify and gain a mayonnaise-like consistency.
Store in a sealed container, label, date, and refrigerate. Consume within three weeks.

Nutritional Information (per serving)

Calories:79kcal Fats:8g Protein:0.4g Carbs:2g

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Cashew Mayo

Soak Time: 1 hr | Prep Time: 10 min | Amount: 1 cup

Ingredients & Directions

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Cashew MayoCashew mayo is a great healthy topping for salads, sandwiches and raw foods.

Cashew mayo is a great healthy topping for salads, sandwiches and raw foods.

Ingredients

1 cup cashews (soaked 1 hour or more)
2 dates (pitted and chopped)
1 Tbsp coconut vinegar (or apple cider vinegar)
1 garlic clove
1 Tbsp miso
1/8 tsp sea salt
1/2 tsp ginger (fresh)
1/4 cup water
pinch of cayenne

Servings: cup

Units:

Directions

Blend all ingredients (except garlic).
With the blender running, add the garlic. Mixture should emulsify and become like mayonnaise.
Store in sealed container, label, date, and refrigerate. Consume within three weeks.

Nutritional Information (per serving)

Calories: Fats: Protein: Carbs:

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Tu’no (vegan tuna)

Soak Time: 1 hr | Prep Time: 10 min | Amount: 2 cups

Ingredients & Directions

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8	Ingredients

1/2 cup sunflower seeds (soaked at least 2 hours or more)
1/2 Tbsp lemon juice
1/2 Tbsp olive oil
1/2 Tbsp water
1/4 tsp paprika
1/4 tsp salt (or to taste)
3 Tbsp celery (diced)
2 Tbsp Red Onion (diced)
1/4 Tbsp miso (diced; optional)
1/2 Tbsp dulse flakes (optional)
1/2 Tbsp capers (add at the end; optional)

Servings: Tablespoons

Units:

Directions

Place all ingredients (except capers, onions, and celery) into the food processor and process until smooth.
Transfer the mixture to a bowl and mix in the onions, celery, and capers.
Serve in romaine lettuce, collard leaves, or nori roll with other fresh fixings.
Store in a sealable container, label, date, and refrigerate. Consume within seven days.

Nutritional Information (per serving)

Calories:53kcal Fats:5g Protein:2g Carbs:2g

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Eggless Salad Spread

Soak Time: 1 hr | Prep Time: 10 min | Amount: 1 cup

Ingredients & Directions

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6	Ingredients

1/4 cup sunflower seeds (soaked 1 hour)
1 Tbsp water
1/2 Tbsp almond milk (add more for desired consistency)
1/2 Tbsp coconut vinegar (or apple cider vinegar)
1/8 tsp black salt (kala namak)
1/8 tsp turmeric

Servings: Tablespoons

Units:

Directions

Drain and rinse sunflower seeds. Combine all ingredients in a food processor.
Eat in a collard wrap, salad, or on its own. Store leftovers in a sealed container, label, date, and refrigerate. Consume within 5-7 days.

Nutritional Information (per serving)

Calories:50kcal Fats:4g Protein:2g Carbs:2g

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Taco Meat

Soak Time: 1 hr | Prep Time: 10 min | Amount: 1/2 cup

Ingredients & Directions

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10	Ingredients

1/2 cup walnuts (soaked 1 hour or overnight)
2 Tbsp yellow onion (diced)
1/2 Tbsp ground chia
1/2 Tbsp ground flax
1/2 tsp paprika
1/4 tsp garlic powder
1/4 tsp oregano
1/8 tsp sea salt
1/3 tsp cumin
1/4 tsp chili powder (optional)
1/3 tsp Braggs or Nama Shoyu or Tamari (optional)

Servings:

Units:

Directions

Combine all ingredients in a food processor. Add a little water if needed.
Place in a sealable container, label, and date.

Nutritional Information (per serving)

Calories:104kcal Fats:9g Protein:3g Carbs:4g

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These sauces are amazing with noodle dishes and salads.

Thai Almond Sauce

Soak Time: 1 hr | Prep Time: 10 min | Amount: 1 1/2 cups

Ingredients & Directions

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8	Ingredients

1/4 cup almond butter (or 1 cup cashews soaked 1 hour or more)
1/2 orange (peeled and seeded)
1/2 Tbsp apple cider vinegar OR coconut vinegar
1/4 cup red bell pepper (diced)
1/2 cup yellow squash (chopped)
1/4 tsp ginger (fresh, minced)
1/2 garlic clove
1/16 tsp salt (to taste)
1 Tbsp miso (optional)

Servings: Tablespoons

Units:

Directions

Blend the Thai Almond Sauce Ingredients until smooth.
Add water if the result is too thick.

Nutritional Information (per serving)

Calories:37kcal Fats:3g Protein:1g Carbs:2g

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Asian Zing Sauce

Soak Time: 1 hr | Prep Time: 10 min | Amount: 3/4 cup

Ingredients & Directions

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Ingredients

1/4 cup tahini
2 Tbsp tamari (or nama shoyu)
1 Tbsp lime juice
1 Tbsp sesame oil
1 garlic clove (minced)
1 tsp honey
2 Tbsp water

Servings: cup

Units:

Directions

Place Asian Zing ingredients into a bowl and whisk together.

Nutritional Information (per serving)

Calories: Fats: Protein: Carbs:

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Sun-dried Marinara

Soak Time: 1 hr | Prep Time: 10 min | Amount: 1 cup

Ingredients & Directions

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