Category Archives for Recipes

Green salad no oil dressing

Green Salad and No Oil Dressing

green salad

There’s no specific recipe here but I like to buy some organic spinach, and chop up some Romaine lettuce to fill a big bowl (see picture). Sometimes I add some kale as well. Then I chop up red/green peppers, tomatoes, English cucumber and add to the salad. For dressing I use a delicate balsamic vinegar (I use President’s Choice) but you could also try some flavoured balsamic vinegars.

Try to eat a salad every day but if not throw some greens in your pasta sauces, soups and smoothies.

Curry fries no oil

Curry Fries No Oil

I’ve been loving my baked herb crispy fries for a couple years now but after having gone to Costa Rica I got the idea for trying curry fries!

Curry fries no oil

Ingredients (for one person):

4-5 medium potatoes
1 tbsp curry powder (adjust to volume of potatoes)
1 tsp Lawry’s seasoning salt (optional)

Wash 4-5 medium potatoes and cut into strips, enough to cover a long baking tray. Put fries into a bowl and mix with the spices above so everything is coated. The spices will stick to the potatoes since they are a bit wet inside and starchy. Bake at 450 degrees F on a non-stick baking tray no oil or spray for half an hour or more until browning and crispy (lately I’ve been up to 40 minutes but keep an eye on them). You can put down a layer of parchment paper as well. Cut the potatoes thinner for more crisp fries. It’s possible to get crispier fries by boiling the potatoes a bit first, but who has the time? 🙂

Gallo Pinto Vegan No Oil

Gallo Pinto

gallo pinto vegan

We got back from Costa Rica recently and are hooked on Gallo Pinto, a popular dish in Costa Rica. This one will require you to find Lizano sauce – a brown, vegetable based sauce, perhaps in your International/Ethnic section or here on Amazon. Trust me it’s worth it!

This is Bonnie’s recipe!

INGREDIENTS:

3-4 tablespoons, Lizano salsa (to taste I prefer a stronger flavour). Lizano has sodium as many condiments do, but it’s usually within allowable limits depending on what else you eat during the day.
2 cups black beans, cooked
4 cups brown rice, cooked
1/2 red bell peppers, chopped
1 small yellow onion chopped
1 teaspoon coriander,
1 cup chopped (Cilantro)
1 large (or 2 small) carrots thinly diced.
2 celery stalks chopped
½-1 tsp salt (optional)
1/2 cup veggie soup stock for cooking veggies (may need more or less but should be mostly dried up when veggies are cooked.)

DIRECTIONS:

Cook carrot and celery in soup stock until soft (medium heat). These take longer to cook so start with these! Then add onion and bell peppers in soup stock to sauté until soft. (medium heat). Add in chopped cilantro to other veggies and cook until cilantro is soft
Turn down heat to low-medium.
Add the cooked black beans and cooked rice to veggies mix. Add in the coriander and Lizano sauce. Heat on low-medium heat stirring for 2 minutes (stir continuously).

I also put some Lizano on the side of the plate for some extra flavour/kick.

Easy Lentil Dahl

lentil dahl
I am in no way an expert in Indian cooking but I just made this yesterday and it was really tasty. This is very similar to my chickpea curry recipe. I don’t use all the spices typically listed in recipes and I use dry spices and powders.

Ingredients:

1 onion, diced
2 cloves of garlic, diced
1 cup of water (depending on thickness desired)
1 tbsp vegetable stock powder
1/2 tbsp curry powder
1 can of tomato paste 5.5 fl oz (the small can)
1 19 fl oz (540 ml) can of red lentils (drained and rinsed), or about 2-2.5 cups of cooked lentils.

Directions:

Put the diced onion in a pre-heated skillet (on high heat). I use to fry onions in water but I’ve been dry frying to release the sugars and bring out the sweet flavour. Fry until they brown but not burn. Then add the garlic for a minute. Add 1/2 cup of water and let the garlic cook for a few minutes until it’s softened. Add more water if it gets absorbed. If you don’t have vegetable stock powder you could substitute it with vegetable stock (replace the 1 cup of water with vegetable stock).

Add the tomato paste, curry powder and vegetable stock powder and remaining water to your desired thickness of dahl (I like mine fairly thick). Mix well in the skillet and turn down the heat to medium low. Add in the lentils. Stir until the mixture is hot enough to eat and pour on a plate of basmati rice.

Creamy Low Fat Potato Soup

creamy low fat potato soup

My recipes are starting points for your own creations. There is often one or two main ingredients that are required or have that special uniqueness that people like about my recipes. In this case, the key discovery is that blending a potato with water or milk makes a really creamy soup (or base for my cheeze sauce recipe or thickening a curry sauce). Using various plant foods for texture is one of the amazing things about a plant-based diet!

Ingredients:

-2 large potatoes (I use yellow-fleshed, Yukon gold type potatoes)
-1 cup of non-dairy milk such as unsweetened almond milk
-1/2 cup of water
-2 vegan chicken-style bouillon cubes Try to find lower sodium, no oil versions or use this spice combo from Fat Free vegan.
-1 cup of cooked corn (from frozen, I use “peaches and cream” corn by Green Giant)
-1/2 tsp garlic powder
-1/2 tsp onion powder
-2 tbsp dried chives
ground black pepper (optional)

Instructions:

Cook potatoes until soft using your favourite method. Then remove the skins. Add potatoes and milk to blender and blend until smooth. In a pot bring the water to boil and add the bouillon cubes so that the cubes dissolve, the reduce heat. Meanwhile cook the corn. Once the bouillon is dissolved add the potato mixture and corn. Bring soup to a boil then put on low heat for a few minutes. Add the garlic, onion powder and chives. If the soup is too thick for you stir in some more water (depends on size of potatoes you use). Serve in a bowl with some added black pepper if desired.

You could use vegetable broth instead of the bouillon cubes (about a cup of broth) or 2 cups if you eliminate the milk. The exact liquid amounts depends on the size of potatoes you use so I usually just wing it each time!

Tzatziki sauce vegan no oil

Vegan Tzatziki Sauce

baked falafels
This recipe is a starting point for your own modifications. Don’t feel you have to use all the ingredients or that you can’t add anything. Experiment!

Ingredients:

-1 package silken tofu (extra firm if possible)
-2 teaspoons lemon juice (use real lemons if preferred)
-1 peeled and shredded cucumber
-2 teaspoons dill pickle juice (from jar of pickles) or apple cider vinegar
-1 or 2 cloves of garlic chopped (2 is pretty garlicky)
-1 tsp onion powder
-1/2 teaspoon ground black pepper
-1 teaspoon salt (optional)

Instructions:

Blend everything in blender (I use Vitamix). Optionally you can leave out the shredded cucumber during blending and add it after. I often add more vinegar and lemon juice, or even dill pickle juice from a jar of pickles. Lately I’ve been using dill pickle juice instead of apple cider vinegar as I prefer the taste. I was often using the soft silken tofu which gets to thin if you add too much liquid but the firm silken tofu can tolerate more added liquid. Put mixture in fridge for a couple hours or more to cool and for flavours to combine.

Ranch dip/dressing vegan no oil

Ranch Dip and Salad Dressing

This is a great dip. Feel free to tweak. I honestly rarely measure any of this just adjusting to taste! Inspired by forealslife.com

vegan ranch dip

Ingredients:

-1 package silken tofu, drained (extra firm if possible so that it’s thick)
-2 teaspoons lemon juice (or from real lemons)
-2 teaspoons apple cider vinegar
-1 teaspoon salt
-1 teaspoon sugar (optional)
-1 tsp garlic powder (use a clove of garlic instead for more garlic flavour)
-1 tsp onion powder
-1/2 teaspoon ground black pepper
-3 tablespoons dry chives
-1 tablespoon dry dill weed

Blend everything except dill weed and chives until smooth then add the dill weed and chives and stir. I often add more vinegar, lemon juice and dill to taste. Tastes better the next day and thickens up.

You can thin it out if desired by adding in some unsweetened non-dairy milk or more lemon/vinegar. I also made a salad dressing by adding in a little balsamic vinegar and optional mustard and maple syrup to taste.

creamy salad dressing

BBQ cauliflower wings no oil vegan

Cauliflower Wings/Bites

As you know I tend to eat the same things now that I’ve developed a number of tasty recipes. But every once in a while I like to try something new. My latest discovery is these cauliflower wings (or bites) – I was blown away by the texture. This could easily replace some of the soy chicken products if you happen to use them, and make many meat eaters pretty happy as well. See my video recipe as well at the end of this post.

cauliflower wings

Ingredients:

-1 head of cauliflower
-1 cup flour (I used whole wheat, others use chickpea flour, etc)
-1 cup water (or unsweetened almond milk)
-spices (optional such as onion/garlic powder, nutritional yeast, salt – I didn’t add)
-1 cup of breadcrumbs (I made them with 5 pieces of whole wheat bread baked in oven until dried out, blended with dashes of onion/garlic powder). Enough to coat your cauliflower florets, you may need more. UPDATE: I used corn flake crumbs today, omg so crispy! Note: they have some added sodium and sugar.
-1/2 cup barbecue sauce (I used a no oil regular or garlic sauce, whatever you prefer such as buffalo sauce)
Tabasco sauce (add to sauce to taste for desired heat tolerance, lots of hot sauce options that you may prefer)

Instructions:

Preheat oven to 450F. Wash and cut cauliflower into florets (bite sized pieces). Mix the flour, non-dairy milk and optional spices and whisk to combine in a large bowl. Put the florets into the flour mixture and mix to coat each floret. Then dip each floret into a bowl of bread crumbs and lay onto a baking sheet lined with silpat non-stick sheet (or parchment paper). Repeat until all florets are coated, breaded and put onto sheet.

Bake the florets until they are crispy and browned, about 15-20 minutes. You can eat them like that dipping them in your favorite bbq sauce or ranch dip. But we usually do a second bake so while the wings are baking, mix the bbq sauce and tabasco (if using) and put into a large bowl. Then take the florets out of the oven when browned and crispy, use spatula to scrape off the florets into a bowl that contains the bbq sauce mixture. Coat each floret in bbq sauce then re-bake for another 20 minutes. it takes a while for the florets to crisp up again.

Options:

You can avoid re-baking and just dip the baked breaded florets in bbq/hot sauce. You can also bake them without breading them. Add some celery sticks and this amazing ranch dip.

Turnip and Carrot Mash

turnip/carrot mash

Bonnie’s recipe.

Ingredients:

• 1 large turnip (often called a rutabaga), chopped into 1-1.5″ cubes
• 4 carrots, chopped
• 1 tsp sea salt (optional)
• 1/4 tsp ground pepper

Instructions:

Put the chopped turnip/rutabaga and carrots in a pot, cover with water so there is an extra inch or two above the vegetables. Bring water to boil and reduce to medium so it doesn’t boil over. When the vegetables are very soft, drain them. Use an electric mixer to blend the vegetables until they are creamy. Add the optional salt and pepper if desired, or just add to taste on your plate.

Marinara sauce vegan no oil

Marinara Sauce for Pasta and Pizza

You can adjust your favourite meat sauce to remove the ground beef/oil and add a can of rinsed lentils, but here’s what I do (leave out anything you don’t like and adjust ingredients to taste).

marinara sauce

Ingredients:

• 1 medium onion, diced
• 1 clove of garlic, diced
• 1/2 large green pepper, diced
• 1/2 large red pepper, diced
• 1/2 package of frozen chopped spinach, about 1 cup
• 1 19 oz can of crushed tomatoes
• 1/2 tsp garlic powder
• 1 tsp onion powder
• 1+ tbsp italian spices (oregano, basil)
• 1 sprinkle red pepper flakes (as much as you like to make it hot or not)

For pizza sauce add
• 1 small can of tomato paste

Instructions:

Microwave the frozen spinach in a bowl for 3 minutes to soften. Sauté the diced red/green pepper in water in a frying pan to soften under medium heat. As it softens add the onion. As the onion softens add the garlic and spinach. When the ingredients are pretty soft add the crushed tomatoes and spices. Turn down heat if it starts to bubble, stirring regularly. Drain noodles when done. Put noodles on a plate and pour sauce on top. If you like more pasta sauce add a can of tomato paste and water to dilute the lentils/veggies.