Category Archives for Recipes

Chicken-style gravy vegan no oil

Chicken-style Low Fat Gravy

chicken style gravy low fat vegan

Made my own single portion quick gravy mix, like the store bought packets, since I eat a lot of potatoes.

2 tbsp whole wheat flour
1 square of ‘chicken style’ all-vegetable bouillon. Try to find lower sodium, no oil versions or use this spice combo from Fat Free vegan.
1 tsp onion powder
1/2 tsp garlic powder
1 cup water (add more water if it’s too thick)

I blend in Magic Bullet, bring to boil then simmer. Gravy will thicken as it simmers. I like this one! Adjust to taste.

Make a big batch of this mix without the water then just grab it whenever you need gravy instead of the store bought gravy packs which are usually $1-2 a pack!

Easy Chickpea Curry Vegan No Oil

Super Quick and Easy No Fry Chick Pea Curry on Basmati Rice


A lot of vegan recipes have a number of ingredients that I usually don’t have, or require all sorts of frying and pots and pans. Or they say quick and easy but it’s really not!

This recipe is quick when you want to get some veggies but don’t feel like cooking. I find regular stir fries to be pretty bland and I don’t like soy sauce that much, so when I want some rice this tomato based recipe does the trick. As usual feel free to tweak with other spices, and add/remove veggies (peas, etc), etc. If you have leftover quartered potatoes and rice this is when to make this recipe!

1 can chick peas (aka garbanzo beans), drained and rinsed
1 can tomato paste
1-2 cups of water (depending on thickness desired)
1/2 tbsp curry powder
1 cup diced cooked potatoes (leftovers or microwave 2 potatoes). Amounts are totally up to you.
1 cup of cauliflower (frozen) – microwave as per directions


Put tomato paste, water, curry powder, chick peas and potatoes (if leftover) in a microwaveable bowl and mix together.  I just kept adding water until it was more of a sauce, so I didn’t measure but it was at least a cup.

Microwave as long as required to be hot. For me it was at least 4 minutes.

Microwave the cauliflower from frozen as per directions if using. Microwave frozen peas if using. Microwave potatoes if you don’t have leftovers.

Microwave the leftover basmati rice or make a new batch while you’re doing this. Basmati cooks in about 15 minutes.

Put microwaved veggies together with curry mixture, pour on rice and eat!

Tofu Scramble

Bonnie’s recipe. I love this recipe! It tastes so much like scrambled eggs it’s incredible.

tofu scramble


1/2 yellow onion diced
1/2 green bell pepper diced
1/2 red bell pepper diced
1 cup of spinach (optional)
1 block extra firm tofu, drained and pressed
1 tsp garlic powder
1 tsp onion powder
1/2 tsp turmeric
1 tomato diced
Ketchup (as desired)


Slice tofu into cubes then squeeze out water with towel, break up with fork/hands to crumble it. Sauté onion and peppers for 3-5 minutes (no oil, we use a little water to fry onion/pepper). When the peppers are almost cooked add in the spinach if using and cook for a minute or 2 (it will shrink). Add tofu and remaining ingredients, reduce heat to medium to cook 5-7 minutes. Eat with chopped tomatoes and/or ketchup. Put in warmed tortilla wrap if desired as well. This is the no oil/cheese version. Eat with some toast, chunky potatoes or hashbrowns.

Lose Weight Fast With These Starch-Based Recipes

Forget what you learned about ‘carbs make you fat’, or that ‘previous low fat diets didn’t work’ (people didn’t really eat low fat during that craze even with all the low fat products). You can get healthy, lean and off all medications by adopting a starch-based diet. Luckily I’ve provided a lot of insanely tasty plant-based recipes, and low in fat. It’s the easiest way to get in shape there is. I go through my various starch-based (and fruit) recipes in this video.

Cajun Sweet Potato Fries No Oil

Cajun Sweet Potato Fries

Bonnie’s recipe.

photo (14)

cajun sweet potato fries

OMG these are so amazing, I am hooked and will be eating them quite often now!

1/2 tablespoon paprika
1 teaspoon brown sugar
1/4 teaspoon black pepper
1/4 teaspoon onion powder
1/4 teaspoon garlic powder
1/8 teaspoon cayenne pepper
2 large sweet potatoes (for 2 people)


Bake at 450 degrees F on a 11″x17″ non-stick silpat sheet on top of a baking sheet for half an hour and then optionally broil on high for a few minutes watching carefully until brown. Your oven may take longer but do a test to make sure they’re cooked through before starting to broil. Add a little thyme and rosemary if you wish. Make these with other potatoes as well, we often make them with red potatoes.

Banana Milk


You can easily get off the dairy milk and even cut back on the fat and sugar in many nut milks but making your own quick banana milk. Super tasty.

Blend one ripe banana with 1 cup of cold water and optional drop of vanilla. That’s it!

No Fat Vegan Chili

Bonnie’s recipe.

This is soooo good especially on cold days. A little hot and spicy with the chili mix.

1 540 mL (18 oz) can of tomato sauce
1 can of red kidney beans
1 can of tomato paste
1 package chili mix
1 red pepper
1 green pepper
1 large yellow onion
1 drained/rinsed can of red lentils (can use soy ground round if transitioning from Standard American diet)

1. Dice up your onion peppers
2. Add chopped peppers to large sauce pan (a wok works great) with ¼ cup water instead of oil Let the peppers heat medium high until they are soft add in you onions until they are soft. Add more water if needed. (I use water instead of oil to make if low fat.)
3. Add in your beans, tomato sauce, tomato paste and chili package and stir well.
4. Add the lentils.
5. Serve with some toasted whole grain bread (no margarine).
6. Heat until it bubbles (you must stir often)
7. Use a medium heat to low once all ingredients are added.
Serves 4-6

Crispy No Fat Potato Fries



This is an easy one. Wash 4-5 medium potatoes and cut into wedges or thinner fry shapes, enough to cover a long baking tray. Bake at 450 degrees on a non-stick baking tray no oil or spray for half an hour and then broil on high for a few minutes watching carefully until brown. 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? 🙂

Eat with ketchup and/or no fat brown gravy. Veggie burger not included or necessary 🙂

Easy Low Fat Vegan Tacos With Crunchy Corn Taco Shells

bean tacos with baked shells
How I make my quick low fat tacos including baked taco shells. I order the non-GMO corn tortillas from here They ship worldwide and make them fresh, in case you can find any locally.


* 1 19 oz can of diced tomatoes, drain most liquid into another container
* Burrito spice package or 2 tbsp chili powder and 1 tbsp cumin (or less if preferred)
* 1 onion, diced
* 1 can of pinto beans (or black beans, etc)
* 2 cups frozen corn (I use sweet peaches and cream corn)
* 2 cups cooked rice
* 5 baked taco shells, or as many as desired
* 2 tbsp salsa or more as topping for each taco


Put frozen corn and onions in skillet with a little bit of the drained tomato liquid on medium heat. When onions are soft add the diced tomatoes, black beans and cooked rice with the spices. Make sure tomatoes are drained well and add any liquid as needed. Cook for about 15 minutes until everything is hot then add to the baked taco shells. Alternatively steam a couple corn tortillas and make burritos/wraps!


Mixture (enough for 2 days x 2 people)
19 oz can of diced tomatoes – 150 cals
1 can of black beans – 400 cals
2 cups corn – 200 cals (could use less corn and rice eg 1 cup)
2 cups rice – 400 cals
total = 1150 cals / 2 people / 2 days = 288 cals

5 taco shells – 5 x 50 cals = 250 cals
2 tbsp salsa x 5 tacos x 10 cals = 100 cals (conservative)

Grand total for one person eating 5 tacos = 350 + 288 = 638 cals

Baked Nacho Chips and Bean Dip Vegan No Oil

Nacho Chips and Bean Dip with Salsa

Similar to the baked taco shells recipe, we can bake the no fat yellow corn tortillas (that I now make myself ) into nacho chips. Take a pile of of about 6 tortillas and cut them into 6 or 8 pieces. I use a long knife that spans across the tortillas and press down vertically on the tortillas with the knife like you would cut a pizza with a pizza knife. I cut around 20 tortillas so this gives you 120 chips for two people. This is a fairly high calorie meal so don’t make this a daily habit!

I put the chips on 3 metal trays that are covered with parchment paper. Try to keep the chips in one layer and not overlapped as much as possible. Pre-heat the oven to 400 and then bake until crispy. Make sure they get to the true crispy stage, if you take them out too soon they will have a partially crispy, chewy texture which isn’t as good.

Okay new rule: bake the yellow corn tortillas right on the oven racks and break them up into rough sized chips instead of cutting and baking on a tray with parchment paper. #crispier #easier #fun

layer bean dip


1 package of guacamole (Wholly Guacamole) or make your own guacamole (see below). Leave out if wanting lower fat meal.
1 can of pinto beans or no oil refried pinto beans
Burrito/chili mix package (optional)
1 small onion (chopped, enough to cover layer or less if that’s too much onion for you. Optionally use green onion instead).
1/2 green pepper (chopped, enough to cover layer or less if that’s too much for your taste)
1/2 jar of hot extra chunky salsa (enough to cover layer, use your favourite salsa – I use President’s choice Extra Chunky Hot Salsa)

For the dip,
If using guacamole lay down a layer of it using a spoon. If using canned pinto beans, drain the can and rinse the beans. Mash them first using a hand masher. Mix in a little salsa which softens it up and add the burrito mix or some chili powder and cumin. Or use a good quality canned refried beans that is soft (I use President’s Choice medium refried beans). Add that layer on topic of the guacamole (if using).
Add a layer of chopped green peppers and onions. Then layer on the salsa. We like this dip to be cold so put it in the fridge if you make it before the chips.

To take this up a notch in taste but with added fat you can put a layer of homemade guacamole on the bottom as I mentioned. This would be one ripe avocado mashed, one diced clove of garlic and a little lime/lemon juice. I generally avoid fats but once in a while I like to indulge. It can be a slippery slope so be careful! If you’re at a healthy body fat percentage and are monitoring it you can introduce a little fat from whole foods but make sure it doesn’t become a daily habit!

People have their own preferences and I love to improvise, so you could add chopped jalapenos for example, but my salsa is really hot enough.