Cashew Sunflower Dip

TRY THIS AT HOME FOR $2.62 In recognition of the summer’s oppressive heat, we present a cooling, no-cook and healthy cashew-sunflower dip, that can also double as a mayonnaise and a healthy sandwich spread, and with the Co-op’s excellent prices, it costs less than $3 (see below).

Cashew dip

Cashew-Sunflower DipIngredients:

  • 1/4 cup sunflower seeds soaked in water overnight

  • 1/4 cup cashews soaked in water overnight

  • 1/3 cup water

  • 1/4 cup lemon juice

  • 1/2 tsp sea salt

  • 1 small clove garlic

  • 1 tsp prepared mustard (or 1/4 tsp dry mustard)

  • 1/2 cup olive oil

Grind seeds and nuts first if your blender is not very strong. Place all ingredients except oil into blender and process on high until smooth. As blender is running pour olive oil slowly and process until thickened. Use immediately as a dip or spread on sandwiches or refrigerate for future use.

Greene Hill Food Co-op members can make this recipe for an amazing $2.62! Assuming that there is water in the tap and salt on hand:


Co-Op Price

Total for Recipe

Sunflower Seeds

$2.31 for 9.5 oz.



$6.19 for 9 oz.


Lemon Juice

$1.04 for 17 oz.



$3.63 for 1 lb.


Yellow Prepared Mustard

$3.16 for 8 oz.


Olive Oil (Generic)

$11.58 for 34 oz.