No time to fuss, but hungry and just want something nutritious you can spread on your favorite cracker or bread? Here are some recipes that are so simple, you can mix them with a fork if you don’t have time to get out the blender (or the time to clean it!). Portions are for 1 or 2 – multiple amounts as necessary and use organic ingredients whenever possible.

Take a healthy handful of baby spinach and wash under hot water in the sink (yes hot! Let it wilt!), then use your hands to squeeze the water out (yes – squish the spinach!). Tear the spinach into little pieces and place in a small bowl. Add raw tahini by the spoonful until you get the spinach to form a crude paste. Add pressed garlic to taste (about half a clove), grated lemon or orange zest, a little grated ginger root and a squirt of Bragg’s liquid aminos, plus lemon juice if you need to thin the paste. Toss in a few sesame seeds, black pepper, and miso paste if desired and mix well. Garnish with finely grated carrot. Try on rice cakes or rye crackers.

Use half a can of white beans, drain but do not rinse. Put in bowl and press with a fork to sides of the bowl to “puree”. Add 2 tsp chopped sun-dried tomatoes in oil, chopped, pitted kalamata olives (about 6), crushed fresh or dried rosemary, fresh or dried oregano, 1 small clove of pressed garlic and lemon juice – mix and mush well! Add black pepper to taste. Garnish with some sliced marinated artichoke for fun. Try on Lydias’s raw crackers, olive bread or sliced tomatoes

Mush well, half an avocado and a little lime juice until creamy. Add a teaspoon of chia seeds and 2 teaspoons of hulled sunflower seeds. Spice up with a dash or 2 of chipotle pepper powder and kelp sprinkles as desired. Try on corn-thins or flax crackers.

Using about 1/3 cup almond butter, mix in 1 Tb coconut flake, 1 tsp maca powder, up to 1 tsp cinnamon, 1/2+tsp raw cocoa powder or nibs and 1-2 tsp raw honey or maple syrup, plus a pinch of coarse sea salt. Mix well with a fork until all powders are totally smoothed in. Try on sliced apples, medallions of banana, crackers or just eat