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Whole Food Muscle Club Articles

Sweet Mustard Spread Recipe

This is one of the recipes I use to replace my ranch dressing habit. Once you try it you might end up making it once a week (in a double recipe) like I do. 😊 It is great for sandwiches or wraps and if you add a little water or plant milk it becomes an AMAZING salad dressing. Or you can put it through a food processor with a couple of cups of beans and get a really tasty hummus. There are two ingredients you might not recognize if you’re new to plant-based eating. Let me touch on those a second:

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Tahini – I had never heard of this let alone used it as an ingredient before we moved to whole-food plant-based eating. In short, it’s like peanut butter but made with sesame seeds. I use it in hummus and Asian dressing. There is always an open jar in the fridge and a spare in the pantry. By itself it has a pretty powerful flavor. But mixing it in things tones that down. Because it is made from seeds it does have oil in it. But it is a whole food, just ground up, not added oil. As with other “high fat” foods, if you are actively trying to reverse heart disease or diabetes, this is not a food item you want to fill up on. You can order from Amazon here.

Mustard in a white dish on a grey backgroundNutritional Yeast – You might hear this called “nooch” or “vegan fairy dust” by vegans. It is a nutrient rich yeast that is grown on molasses and dried. It gives food an umami mouth-feel. Some people say it has a cheesy flavor. I don’t find that to be true. But I have come to enjoy the richness it adds to dishes. If you are new to plant-based eating you might not like the taste/smell, particularly on its own. But don’t give up on it. As your taste buds change that may change as well. In this recipe it is for mouth-feel, not flavor so don’t be afraid to give it a try. You can order it online. Some grocery stores carry it in their “health-food” section. We buy it in bulk from our local natural store. I know of no drawbacks to eating it as much as you’d like.

Now on to the recipe:

  • ¼ cup tahini
  • 2 tablespoons maple syrup (can sub blackstrap molasses but it will give it an earthier flavor)
  • 2 tablespoons mustard of your choice (I like Dijon but pick your favorite. I bet spicy would be really good)
  • 2 tablespoons soy sauce (if you are avoiding soy add a sprinkle of salt or just omit)
  • 2 tablespoons apple cider vinegar
  • 2 tablespoons balsamic vinegar (or more to taste)
  • 2-3 tablespoons nutritional yeast (I use 3 rounded tablespoons)

Whisk all. Store in the fridge in a covered container for up to 10 days (it never makes it that long in our house). It will thicken over time. The consistency is kinda like cold, natural peanut butter.


PS – I found a version of this recipe somewhere and wrote it down. The substitutions and notes are mine from making and using it. But I did not make this up out of thin air.  


Dr Robyn is a former competitive volleyball player turned psychologist with continuing education in nutrition. Russ is a former competitive bodybuilder and trainer on the Mr. Olympia Tour. They are the co-founders of Whole Food Muscle and the authors of How to Feed a Human The Whole Food Muscle Way. To work with them one on one to improve your health and fitness or to have them speak at your event or organization email them at Health@RnRJourney.com.

Becoming a member gives you access to our online community where you get support from Dr Robyn, Russ and other members who are also on their journey to better health. All journeys are better when you have someone to share it with.

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Russ and Dr Robyn,"

"You changed my life and my husband's. His cholesterol has been cut in half. We both have lost about 12 pounds and feel terrific. We don't miss meat, fish, eggs or yogurt or cheese. Thank you so much for all you are doing for the world. We too thought we were eating healthy but couldn't lose weight even though we exercised a lot. Until we changed what we ate. We are truly grateful. I loved your Christmas message about what to say to those comments people make when you say you eat Plant Based.

Thank you again."

Nancy and Mark Hetterly

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