Why Genetic Testing is Scary, Complicated, and Totally Worth It

If you could get a report card for your genetic makeup, detailing all its strengths as well as its weaknesses, would you?

Thanks to services like 23andMe, a company that offers personalized genetic testing services, anyone can get an in-depth look inside their personal health and ancestry delivered straight from the lab to your inbox (well, anyone with $99 to spare). And that’s great — but it’s also caused its fair share of adrenaline surges and panic attacks. The results from genetic testing can be intimidating; They don’t sugarcoat anything and may reveal risk factors for serious illnesses such as heart disease, cancer, Parkinson’s, and Alzheimer’s.

Scary as this information may be, I decided to take the plunge. I took 23andMe’s genetic health test last summer. (Note: The FDA has since requested that the company stop the marketing and sales of its health-related genetic testing services). The results were at times confusing and in need of clarification by a healthcare professional, but I feel strongly that the wealth of information I received has been hugely beneficial. Armed with a general idea of what health risks I can anticipate, I can discuss this information with a professional and change my lifestyle if necessary.For all the criticisms leveraged against genetic testing services, my experience suggests they can be an empowering tool that can help people take charge of their own health.

WHAT’S THE DEAL?

Direct-to-consumer genetic testing products like 23andMe have grown in popularity, and with that growth has come increased scrutiny from both the government and consumers. Late last year, 23andMe (which is backed by Google) was told to halt marketing and sales of their health-related genetic testing services —  specifically the 23andMe Saliva Collection Kits and Personal Genome Service (PGS), which each retail for $99. A stern warning letter from the Food and Drug Administration accused 23andMe of illegally marketing itself as a service that diagnoses diseases, which the FDA says the company has yet to prove (The company can still market and sell ancestry-related genetic testing services.).

“ Direct-to-consumer genetic testing products like 23andMe have grown in popularity, and with that growth has come increased scrutiny from both the government and consumers. ”

Luckily for the purposes of this article, I was able to obtain my health reports prior to the November 22 cut-off date. At the time, 23andMe provided customers with DNA spit kits, which users, well, spit into, before mailing back to the company for evaluation. The company’s lab technicians then analyzed the spit (using “robust quality assurance protocols,” according to their website) and provided consumers with personal data about specific diseases and other health problems they may be at risk of developing, such as certain cancers, coronary heart disease, responses to certain drugs, and potentially inherited conditions. The kits were sold directly to consumers without involving health care professionals.

Largely because of this direct-to-consumer structure, critics of 23andMe’s health results service argue that it did more harm than good. Some maintain that delivering data based on limited processing (23andMe only tests specific aspects of users’ DNA) doesn’t tell the full story and may give consumers incomplete information, which they may then use to make (potentially drastic) decisions and assumptions about their health. This is of particular concern given that the data is not interpreted through a health care provider.

“ The results from 23andMe can also be a positive catalyst for helping individuals understand their genetic health and start conversations with their health care providers. ”

But in my experience, the results from 23andMe can also be a positive catalyst for helping individuals understand their genetic health and start conversations with their health care providers about more comprehensive testing, and how to develop a healthier lifestyle in general.

PUTTING MY HEALTH TO THE TEST

For me, spitting into the plastic container and sending my saliva to 23andMe was the easiest part of the process. It’s when I got the email saying my results were ready that I immediately felt nervous, wondering what the results would tell me and fretting over how they might affect my health and the health of my future family.

A combination of anxiety and lack of patience on my part meant that I opened up the results about two seconds after they arrived. To my relief, nothing was scary, and nothing dramatic happened; I just got to learn more about myself and all the pieces that make up my genetic health. I felt more relieved than I thought I would just from knowing what influences were acting on my body, never mind the actual results.

“ If anything, the tests encouraged me to keep being active and eating a healthy diet. ”

I did not look at the results as medical diagnoses (which they are not), but I found value in receiving an overarching view of my genetic health. I already live a healthy lifestyle (I have my days, of course); if anything, the tests encouraged me to keep being active and eating a healthy diet. If there are pieces of it that raise a red flag for me, I know that I (or any other consumer) have the power to consult a healthcare professional or genetic testing counselor.

The explanations and information provided about each test and the testing process can be complicated and hard to understand, but that’s likely a result of the complexity of genetic testing itself. I would encourage all who choose to take a genetic health test to read the information provided carefully, and seek help for further understanding if needed.

THE TAKEAWAY

Clearly it’s important that these services meet the quality standards set by the FDA and other regulatory organizations in order to ensure the overall quality of the products we’re sold and the information we’re given. Above all else, 23andMe needs to prove to the FDA and its consumers that its tests are valid and accurate. The company already claims to prioritize this: Co-founder Anne Wojcickistates in a blog post on 23andMe’s site that the company stands behind its data and emphasized that its lab is compliant with requirements laid out in the Clinical Laboratory Improvement Amendments of 1988, an amendment passed by Congress to “ensure the accuracy, reliability, and timeliness of patient test results regardless of where the test was performed.”  

As companies tweak the execution and marketing of these services, we should be careful not to throw the baby out with the bathwater. Affordable, personalized genetic health information, whether or not it qualifies as a health diagnosis, is a great jumping-off point for people to become more invested in their health and potentially make changes that could better their quality and longevity of life.

25 Ways to Run Faster, Stat

t’s been said if you want to run fast, you have to practice running fast. (What? Thought Ryan Hall or Lolo Jones got that quick with just luck?!) Read on for 25 ways to have a harder, better, faster, stronger workout, smoke the competition, and maybe even set a speedy new PR.

1. Nail good form. The key to running (at any speed) is to practice proper running technique. That means keeping the upper body tall yet relaxed, striking the ground with the mid-foot landing under the hip, and swinging the arms forward and back (not side to side!) at low 90-degree angles.

2. Count your steps. Get familiar with stride turnover, or the rate of steps taken while running, regardless of pace. The fastest, most efficient runners have a cadence of around 180 steps per minute and keep their feet close to the ground with light, short n’ speedy steps. To find your magic number, run for one minute, count the number of times the right foot hits the ground, and multiply by two.

3. Get low, get high. Short on gym time? Quick! Try speed training! Interval training, or alternating periods of high and low intensity while exercising, are just one way to build speed and endurance — and burn major calories in less time too!

4. Stride right. There’s a reason you see all those “real runners” doing short sprints before the big road race. Striders (or strides) are a series of comfortable sprints (usually eight to 12, between 50 to 200 meters each) to improve acceleration technique.

5. Run the ‘mill. Feel the need for speed?  Chase it down on the treadmill! Because the speed belt assists with leg turnover, it’s actually easier to run faster. Plus, the power to push the pace is right at your fingertips. A word of advice these geniusescould have used: Get on the machine before turning up the dial.

6. Stretch it out. The jury is still out on whether static stretches before running really prevents injuries [1]. But leaders of the pack know stretching daily (target those hip flexors!) increases flexibility for better strides.

7. Pick a pace. Fartleks is a funny Swedish word (yes, our inner 10-year-old boy finds it hilarious) meaning “speed play.” Alternating jogs and sprints will gradually build up speed and endurance, plus you call the shots on when to switch it up.

8. Jump on it. Take a lesson from Marky Mark in The Fighter and grab a jump rope. Boxers know that fast feet mean fast hands. But for runners, fast feet just equal fast feet.

9. Lighten up. Even if barefoot running isn’t your thing, sneakers are getting lighter and lighter to mimic the foot’s natural movement and improve stride. Try a minimalist pair to see if less weight means more energy for faster feet.

10. Get to the core. Fast and fit go hand in hand. Stronger core muscles (especially the lower abs) allow runners to tap into more force and speed out on the road. The best part: Just 15 minutes of core work a few days a week is enough for a faster finish[2].

11. Breathe in, breathe out. Just do it much faster! Learning how to breathe while running at faster speeds takes practice. Use both the nose and mouth while inhaling and exhaling to get the maximum amount of oxygen to the muscles. Also, try belly-breathing (not to be confused with belly dancing!), which means filling the stomach, not the chest, with air on each inhale.

12. Skip the sweets. Junk foods guarantee a sugar high, but they also slow us down. Stick to whole grains and pasta instead, which provide long-lasting energy — without the crash.

13. Play with toys. Who doesn’t like new toys? Try a running parachute for added resistance, or if your budget allows, see what it’s like to go for a moon-walk, er, run on an AlterG Anti-Gravity Treadmill.

14. Head for the hills. Run just once a week, hill repeats are shown to improve speed, build muscle strength, and add a boost of confidence, too.

15. Add weight. Stronger, leaner muscles will only help when it comes to flying past the finish line. And while runners shouldn’t necessarily take up bodybuilding, just one to two short strength training sessions a week can go a long way.

16. Lose weight. On the other hand, research shows that shedding the pounds (fat, not muscle) can help runners shave time off the clock — an average of two seconds per mile faster per pound lost! Of course not everyone has the weight to lose (lucky them!), so remember to consult a physician before starting any weight-loss program.

17. Go for a spin. Spinning is all about hip rotation and maintaining tough cadences — and the same goes for running! So put the pedal to the medal with some cross-training on the bike.

18. Look ahead. Simply looking down at your sneaks or turning your head while running to check out the competition can waste precious time. Instead, focus forward — about 10 to 20 meters in the distance — and keep those eyes on the prize.

19. Toe the line. The whole body plays a role in speed — from the head, all the way to the toes! Pay attention to the piggies and try dorsiflexion (bringing the toes up to the shin) while running. Less of the foot hits the ground for a quicker stride turnover. 

20. Keep it steady. Slow and steady may win the race, but fast and steady builds speed! A tempo run challenges speed-seekers to find a “comfortably hard” pace and hold it for a 20-minute period. Just don’t burn out before the run is over like that silly little hare!

21. Fill ‘er up. Addicted to coffee? Turns out drinking caffeine prior to running gives an extra jolt of speed. Even more good news? It’s a totally legal performance enhancer [3].

22. Hold on. Holding planks could give you abs that rival Ryan Gosling’s six-pack. But this special running plank (done two to three times a week), will make you crazy stupid fast too.

23. Strike a pose. Get a leg up on fellow runners by adding yoga to your training plan. The increased flexibility from runner-specific positions boosts speed and aids recovery after a long sweat session.

24. Get enough shuteye. Studies show well-rested athletes have better reaction times and clock faster finishes [4]. And think about it— the faster you run, the more time for kicking back and relaxing!

25. Strip down. When it’s finally race day, take it off! The extra layers and fuel belts, that is. The less clothing and gear on your body, the faster your time— which is why the pros practically get right down to their skivvies to run.

50 Healthier Peanut Butter Recipes You've Never Tried Before

eanut butter is delicious, high in protein, and full of fiber, but like most nut products, it’s also super high in calories — so the real danger is the fact that it's so darn hard to eat just one serving! The tasty spread often gets a bad rap since many peanut butter recipes are loaded with sugar and vegetable oils that are no friend to the waistline. But don’t worry — we’ve put together the be all, end all list of healthier peanut butter recipes that go easy on the empty calories.

For the healthiest possible nut butter, try to pick a brand without any added sugar, salt, or oil (look for varieties where the sole ingredient is peanuts). For the millions of people with peanut allergies, most of these recipes will work fine with a peanut butter alternative made from nuts or seeds. Grab a jar and mixing bowl and get ready to go to peanut butter heaven!

BREAKFAST

1. Peanut Butter-Apple Breakfast Quinoa
Quinoa just might be the perfect breakfast food. It’s high in fiber, carbohydrates, and protein, and is versatile enough to be used in sweet or savory dishes. This recipe combines quinoa with the classic duo of apples and peanut butter to make a breakfast that’s delicious, filling, and healthy.

2. Oatmeal Blueberry Breakfast Cookie
“Cookie” is a little misleading, since this breakfast treat is actually made from oat flour, cinnamon, applesauce, flax, and vanilla. But top it with Greek yogurt, peanut butter, and fruit, and you’ve got an amazing, healthy breakfast that tastes just like dessert.

Photo: Peanut Butter & Peppers

3. Peanut Butter Breakfast Parfait
Parfaits are a great way to make yogurt, berries, and granola look and taste like a dessert. With this yummy (and gorgeous) recipe in your back pocket, you’ll never be tempted to skip breakfast again.

4. Peanut Butter, Strawberry, and Banana Quesadillas
Okay, there’s no cheese, but the peanut butter turns these tortillas into a decadent breakfast treat that’s about as healthy as quesadillas can get. Don’t forget thecinnamon — it’s packed with antioxidants and is virtually calorie-free.

5. Chocolate Peanut Butter Overnight Oats
Throw some almond milk, chia seeds, oats, and cocoa powder in the fridge and leave it overnight. Wake up, add peanut butter, and enjoy — simple as that!

6. Peanut Butter Banana Muffins
Few foods go together as well as peanut butter and banana. This recipe throws them together with a healthy serving of Greek yogurt, making for a sweet, creamy, and nutty muffin that hits all the right notes.

Photo: Cat Bowen / Breakfast to Bed

7. Peanut Butter and Jelly Pancakes
Though this recipe uses PB2 Powdered Peanut Butter, it still deserves a top spot on our list — these pancakes are made from an amazingly nutritious mixture of coconut milk, chia seeds and Greek yogurt. All the healthy fats in the batter make for a rich (but healthy) breakfast that’s perfect for lazy weekend mornings.  

LUNCH AND DINNER

8. African Peanut Stew with Quinoa
Here’s a stew that packs a serious protein punch. Mixing quinoa, lentils, and peanut butter, this vegan main has a long list of ingredients, but it’s fairly simple to whip up.

9. Vegan Lettuce Wraps with Peanut Dipping Sauce
Substituting tortillas for lettuce leaves is an simple, cheap, and healthy way to lower the carbohydrate content of a traditional "wrap." While the wraps themselves are easy (and raw), the sauce requires a blender (or a strong stirring arm) to combine the coconut milk, ginger, garlic, soy sauce, and peanut butter. It’s totally worth the effort.

10. Peanut Butter Chicken Chili
Peanut butter in chili? Heck yes. This recipe goes a step further than regular turkey chili by adding a hefty dollop of peanut butter to a one-hour simmer. The result is a rare, spicy-yet-creamy taste that makes this stew absolutely unique.

Photo: Tieghan Gerard / Half Baked Harvest

11. Thai Peanut Soup with Grilled Peanut Butter Croutons
Half sandwich, half soup, this brilliant dish brings coconut curry and peanut butter together for the ultimate creamy, filling soups. The roasted sweet potatoes also add fiber and a layer of sweetness to this hearty meal.

12. Indonesian Pork Tenderloin
We’ve never had pork like this. The peanut butter in this meaty main dish is combined with apricots, orange juice, and spices to make a flavorful marinade that eventually doubles as a sauce for drizzling. Indonesian food isn't quite as popular as some other Asian fare, but this meal has officially converted us.

13. Beef and Cabbage Stir-Fry with Peanut Sauce
This stir-fry is a great way to load up on protein, vegetables, and healthy fats, all in one dish. The simple sauce combines orange juice, vinegar, soy sauce, garlic, and peanut butter for a surprisingly refreshing flavor that's much lighter than it sounds.

14. Peanut Butter Chicken Mole
Exactly what constitutes a Mexican mole sauce can vary pretty widely, but this innovative version mixes cocoa, cloves, and cumin for an earthy, fragrant sauce that really benefits from the addition of peanut butter.

15. Tempeh and Green Bean Stir-fry with Peanut Sauce
Tempeh is the unsung hero of vegetarian proteins. Sometimes called Indonesian tofu, it’s an earthy concoction of fermented soybeans that’s much more delicious than it sounds. This easy recipe uses plenty of soy sauce, sprouts, and Sriracha to make a protein-rich vegan dinner that will make a tempeh fan out of anyone.

16. Chicken and Peanut Butter Lettuce Wrap
This simple yet compelling meal deftly mixes apples, grapes, chicken, and peanut butter to create a low-carb wrap that works great as a light lunch or afternoon snack.

Photo: Julia’s Album

17. Asian Fish and Peanut Sauce Noodles
It sounds strange, but everybody should try the awesomeness that is peanut butter and fish. Counterintuitive, sure, but this dish works so well that it’s sure to become a staple. The recipe calls for almost half a cup of sugar among four servings, but feel free to cut it back for a more savory dinner.

18. Barbecued Ribs with Peanut Chipotle Sauce and Tomatillo Corn Salsa
This smoky, nutty marinade requires a food processor and a bit of patience, but the result is a phenomenal meal that mixes culinary traditions in the most delicious way possible.

DESSERTS

19. Frozen Chocolate Peanut Butter Greek Yogurt Pops
Here’s some frozen yogurt that’s actually healthy — blend Greek yogurt, peanut butter, honey, banana, and vanilla extract and pour the mixture into a plastic cup. Freeze, top with melted chocolate and peanut butter, and enjoy this spectacular dessert.

20. Peanut Butter Protein Fudge
Yep, even fudge can be healthy with the right recipe. This one combines oats, honey, protein powder, and peanut butter to make a simple, delicious “fudge” that’s practically a health food.   

21. Chocolate and Avocado Peanut Butter Pudding
Did you know you can make healthy desserts from avocados? The green fruits are full of fiber, vitamins, and enough healthy fats to add a rich, creamy dimension to just about anything. This unforgettable pudding is easy to put together and even easier to eat.

Photo: Emily Smith / The Best of This Life

22. Peanut Butter Coconut Bites
Coconut is a great way to make a smooth, decadent dessert that packs a lot more nutrition than regular old butter or cream. Combine coconut with peanut butter and chia seeds, and you’ve got an amazing source of essential oils and omega-3s (and it’s pretty darn tasty, too).

23. Peanut Butter Banana “Ice Cream”
There’s nothing to this two-ingredient “ice cream” — blend two frozen bananas and a tablespoon of peanut butter, and enjoy! Sometimes, the best things in life are the simplest.

24. Healthy Peanut Butter Cups
Reese’s ain’t got nothin’ on these. Possibly the world’s best use for mini muffin tins, these treats combine cocoa powder, coconut, cinnamon, and just a little Stevia to make one of the best healthy candy makeovers we’ve ever seen.

25. Peanut Butter, Maple, and Strawberry Slice
This one-of-a-kind recipe contains no sugar and is instead sweetened with pineapple, strawberries, apple butter, and a bit of maple syrup. The mint leaves add an extra refreshing layer to this crumbly, fruity, nutty concoction that’s perfect with an afternoon cup of tea or coffee.

Photo: Cristal Sczebel / Nutritionist in the Kitch

26. Flourless Sweet Potato Chocolate Brownies with Salted Peanut Butter
Sweet potatoes in brownies? These airy, protein-rich treats just might change the way we think about vegetables for dessert. The peanut butter acts as a healthy “frosting,” and does a great job at balancing the recipe's sweet and savory qualities.

27. Healthy Peanut Butter Ice Cream
Ice cream made from cauliflower?  This (very) unconventional recipe requires an ice cream maker, but that’s not completely necessary for patient chefs. We recommend using full-fat Greek yogurt to make this genre-bending dish taste a little richer.

28. Grain-Free Peanut Butter Cookie Dough Bites
The secret ingredient in these gluten-free cookies is chickpeas. The legumes actually make for a fibrous and incredibly filling substitute for flour, while the peanut butter and honey bind the whole shebang together.

29. Peanut Butter Pumpkin Coffee Cake
Part pumpkin, part peanut butter, all awesome, this is the perfect cake to serve when friends are over for a cup of coffee. This sugar-free loaf does contain a single teaspoon of Stevia, but feel free to leave it out — the rich, bold flavors require no extra sweetening.

30. No Bake Peanut Butter Twix Bars
These imitation Twix bars contain “shortbread” made from cashews, “caramel” made from dates, and chocolate made from… well, chocolate. But it’s dark chocolate, so it’s super healthy, right? These raw desserts require a bit of patience and preparation, but they’ll surprise and delight anyone they’re served to. If you don’t eat them all yourself, that is!

Photo: Real Food Real Deals

31. Chocolate Nut Bark
Nuts, oil, cocoa, and peanut butter are just about all that’s needed to make a flavorful, healthy dessert. These squares are grain free, no-bake, and sweetened with just a bit of honey — a gold star Paleo dessert if we’ve ever seen one!

32. Flourless chocolate chip zucchini brownies
Zucchini is a terrific way to add denseness and moisture to baked goods without all the calories of butter and eggs. Applesauce and oats also come to the table to create a gluten-free, vegan, and completely addictive brownie that will definitely become a post-dinner mainstay.

33. Quinoa Peanut Butter and Roasted Banana Ice Cream Sandwiches
Both the “ice cream” and the “bread” need to be made from scratch (since they don’t actually contain any ice cream or bread), but the hard work comes with an amazing reward: a high-fiber, gluten-free, guilt-free dessert.

34. Chocolate and Peanut Butter Donuts
Healthy donuts? Yep, these baked-not-fried treats contain no refined sugar and are instead sweetened by rice malt syrup and applesauce. The peanut butter is used to make a fructose-free glaze that manages to bring PB and chocolate together without tons of sugar. Get on it!

SNACKS AND SPREADS

Photo: Carolyn Ketchum / All Day I Dream About Food

35. Peanut Butter and Jelly Low-Carb Bars
Nothing makes us nostalgic quite like peanut butter and jelly, and this recipe manages to revamp the classic combo in snack form. Drawing on almond flour, coconut oil, raspberries, and chia seeds, these gluten-free bars are a surprisingly healthy treat.

36. Spicy Peanut Butter and Onion Bread
For a more savory snack, this bread recipe combines onion, herbs, chili, and peanut butter. The result is the perfect base for building a grilled cheese or a fried egg sandwich — we dare you to try it!

37. Peanut Butter and Jelly Smoothie
With no added sugar, this smoothie mixes berries, dates, vanilla, and peanut butter for a liquified version of everyone’s favorite childhood sandwich. We recommend sneaking in a little spinach, too — it adds extra nutrients and is impossible to taste.

38. Peanut Butter Greek Yogurt Frosting
This sugar-free “frosting” really levels up your peanut butter and goes great on just about anything sweet. Try it on top of the chocolate muffins on the recipe's website or spread on toast for an afternoon snack.

39. Peanut Butter Trail Mix Bars
These wheat-free bars are jam-packed with almonds, sunflower seeds, peanut butter, flax, and dried fruit. All of these ingredients make them really high in calories, but they’re a great source of energy for outdoor activities.

40. Pumpkin Pie Energy Bites
With no added sugar and no baking, these pumpkin-packed balls are an easy way to enjoy our favorite Thanksgiving pie any day of they year. They’re a lot healthier than the real deal, and they carry a solid nutritional boost from the flaxmeal and oats.

Photo: Attune Foods

41. Easy Peanut Butter Popcorn Balls
Popcorn is the unsung hero of post-workout snacks, chock full of protein, carbohydrates, and antioxidants. Though this recipe adds a few more calories via peanut butter, honey, and dried fruit, the per serve calorie count remains surprisingly low. 

42. Apple, Peanut Butter, and Granola Sandwich
This simple snack swaps out bread for a couple of thick apple slices to make an ingenious, low-carb, why-didn’t-I-think-of-that sandwich.

43. Cinnamon Raisin Chia Seed Peanut Butter
Homemade nut butter makes a great gift or special treat. This recipe uses coconut oil, raisins, and ground chia seeds to make a mixture that will probably be eaten before it makes it into the jar. Good luck!

44. Raw Cranberry Chia Energy Bars
Dates, goji berries, and cranberries come together to make energy bars with a taste reminiscent of a peanut butter and jelly sandwich. The calorie-dense dried fruit and nuts make these bars a great snack for an afternoon of hiking or another outdoor adventure.

45. Peanut Butter Banana Spirals
Sweetened only with orange juice and banana, these healthy snacks are made by rolling up whole-wheat tortillas. The recipe calls for honey-crunch wheat germ, but the regular kind is ideal for those looking to cut back on sugar.

Photo: Cookin' Cowgirl

46. Pumpkin Peanut Butter Dip
Got some extra apples? This tasty goo, made from canned pumpkin, peanut butter, pumpkin pie spice, and almond milk, makes for the perfect dip. It’s also great with bananas, carrots, or simply spread on a Graham cracker.

47. Peanut Butter Banana Protein Bars
Here’s a reminder that protein powder can be used for cooking, as well as post-workout shakes. The simple, healthy ingredients make for a cheap and tasty snack that’s ideal to eat right after a tough exercise session.

48. No-Bake Peanut Butter Balls
No oven, no problem! These crunchy balls of Rice Krispies and coconut are bolstered by the tangy apple cider and cinnamon, making for a unique, Fall-themed snack that’s great for any occasion.

49. Peanut Butter Ricotta Spread
This recipe suggests using a food processor to create the creamy, smooth peanut butter spread from scratch. Simply throw peanuts, ricotta, cinnamon, milk, and vanilla into a blender or food processor for the perfect addition to waffles, toast, or fruit.

50. Peanut Butter Hummus
This protein-packed hummus contains a few surprising ingredients, like soy sauce, Sriracha, lemon, and cumin, but the result will please young and old alike: a creamy, savory dip with just a hint of peanuts that’s a great dip for vegetables or pita.