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Recipes

Main Dishes:

Al's Desperate Sloppy Joes: (click to expand)
    Ingredients:
  • 1 lb lean ground beef
  • 1/2 cup chopped onion
  • 1/2 cup chopped bell pepper
  • 3/4 cup ketchup
  • 3 tsp brown sugar
  • 1 tsp prepared yellow mustard
  • 2 large garlic cloves finely chopped
  • 1/2 tsp chili powder (Penzey's Spices - Chili Con Carne)
  • 1/4 tsp ground black pepper
  • Pinch of dried Oregano
  1. Brown ground beef in skillet.
  2. Move beef to edge of pan. Lightly brown garlic. Then fry onions & peppers.
  3. Add remaining ingredients & cook on low heat, stirring to allow flavors to meld.
  • Tips: Use organic ketchup. No corn syrup!
Roasted Stuffed Bell Peppers: (click to expand)
    Ingredients:
  • 4 Bell Peppers
  • Brick or Muenster Cheese
  • 4oz Chorizo
  • 1 lb Ground Beef (LEAN)
  • Finely Chopped Garlic (2 cloves)
  • 1/2 Sweet Onion, Chopped (1.6 oz)
  • 8oz Can Tomato Sauce
  • 1 tsp Cumin
  • 1/4 tsp Oregano
  • 1 cup Rice (cooked)
  1. Brown beef and mix in chorizo. Push to side of skillet.
  2. Saute onions and add garlic, cooking it lightly.
  3. Pour in sauce, spices and rice. Mix it all thoroughly, heating it well.
  4. Roast bell peppers by charring the outer skin. Either use a kitchen torch or the burners on a gas stove. Skin should be completely blackened. Then place peppers in a plastic bag for 15 minutes.
  5. Afterwards, wipe the black skin off of the peppers and rinse them clean. Then cut them open and remove seeds. Peppers can be sliced into halves or the tops can be cut open to make a hole.
  6. Stuff filling into peppers and layer on cheese as desired. Warm in a toaster oven or microwave and serve.
  • Note: The tomato sauce can be substituted with 1/2 of organic ketchup.
Plant Based, Oil-Free Fajitas: (click to expand) Plant Based, Oil-Free Fajitas
  • Author:
  • These low oil, low sodium plant-based fajitas can be made in 2 ways. Sliced portobello mushrooms OR soy curls can be used as a great replacement for meat!
    Ingredients:
  • 1 Tbs Date Sugar
  • 1 Tbs Cumin
  • 1/2 Tbs Paprika
  • 1 tsp Chili Powder (Penzey's Spices - Chili Con Carne)
  • 1 tsp Onion Powder
  • 1 tsp Garlic Powder
  • 1/4 tsp Iodized Salt
  • 1/4 tsp Black Pepper
  • 1/8 tsp Crushed Red Pepper Flakes
  • 1/8 tsp Oregano
  • 1 Large Onion, sliced
  • 1 Ripe Bell Pepper, sliced
  • OPTION 1: 6 Portobello Mushroom Tops, sliced
  • OPTION 2: 4oz Soy Curls soaked in 8oz Low Sodium Broth
  1. Combine all spices into spice grinder, then set aside.
  2. Heat non-stick wok over medium/high heat, adding 1/2 cup water. Sauté onions & peppers for 5 minutes.
  3. Add mushrooms & spices. Continue sautéing all ingredients, stirring frequently.
  4. If using soy curls, coat curls with spices before adding to wok. Sauté all ingredients, stirring frequently.
  5. Once fajita veggies are cooked to desired consistency, serve with whole grain wraps, avocado slices and low sodium salsa.
  • Prep time:
    Cook time:
    Total time:
  • Yield: 4 Servings (4 LARGE Fajitas)
  • Fat: XXg (Sat Fat per serving)
    Sodium: XXmg (per serving)
  • Albo-Rating: 5 by 3 test standards
Low Fat Vegetable Curry with Ginger: (click to expand) Low Fat Vegetable Curry with Ginger
  • Adapted by [source]
  • This is a completely vegan vegetable curry that uses low fat coconut milk.
    Ingredients:
  • 1.5 cup Fat Free Coconut Milk
  • 3oz Sweet Onion
  • 6g Fresh Ginger Finely Chopped
  • 12g Garlic Finely Minced
  • 5 oz White Mushrooms
  • 6 oz Carrots
  • 7 oz Sweet Bell Pepper
  • 4.5 oz Cauliflower
  • 3.4 oz Broccoli
  • 6 oz Zucchini
  • 1/4 tsp Black Pepper
  • 1/2 tsp Iodized Salt
  • 2 Tbs Curry Powder
  • 1 tsp Sugar
  • 2 Tbs Corn Starch mixed w/ 1/4 cup cold Water
  1. Finely chop ginger & garlic.
  2. Place large pan over medium heat, add some of the coconut milk. Stir in onions, ginger & garlic.
  3. Bring liquid to boil & cook until onions are soft & translucent.
  4. Add in mushrooms, carrots, pepper, cauliflower, broccoli, zucchini & spices. Stir to combine.
  5. Bring liquid to boil. Reduce heat to lowest setting & cover with lid. Cook for 10 minutes or until vegetables have desired crunch.
  6. Remove lid & turn heat up to medium. Add in remaining coconut milk plus cornstarch/water mixture. Stir well, coating.
  7. Reduce liquid until it reaches desired consistency.
  8. Serve with quality rice like California Brown Basmati.
  • Prep time:
    Cook time:
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  • Yield: 4 Servings
  • Fat: 0g (Sat Fat per serving)
    Sodium: Xmg (per serving)
  • Albo-Rating: 5 by 3 test standards
Low Fat Chickpea Pumpkin Coconut Curry: (click to expand) Low Fat Chickpea Pumpkin Coconut Curry
  • Adapted by [source]
  • A whole food plant-based Chickpea Pumpkin Coconut Curry using much less fat than conventional coconut milk recipes!
    Ingredients:
  • 1/2 Tbs expeller-pressed non-gmo Canola Oil (0.5g Sat Fat)
  • 1 Yellow Onion, roughly chopped
  • 2 Garlic Cloves, minced
  • 1 cup Carrots, chopped
  • 1/2 cup Tomatoes, chopped
  • 3oz Fresh Spinach
  • 15oz can Pumpkin Puree
  • 15oz can Chickpeas, drained & rinsed (1.5 cups)
  • 1 Tbs Curry Powder
  • 1/2 tsp Ginger Powder
  • 1/2 tsp Iodized Salt (1150mg sodium)
  • 1/4 tsp Black Pepper
  • 1/4 tsp Turmeric
  • 1/4 tsp Cinnamon
  • 1/8 tsp Cayenne Pepper (Chilli Powder)
  • 1/4 cup (1oz) Cashews (2g Sat Fat) + 3 Tbs cup Shredded Coconut (9g Sat Fat)
    - soaked in 2.5 cup Water for 1+ hr, then blended
  • 1/2 Lime
  1. Soak cashews & coconut in 2.5 cups water for 1 or more hours. Then blend in Nutri-Ninja for 1 minute to make creamy coconut milk.
  2. In large pot, heat oil over medium heat.
  3. Add onion, cooking for 3-5 minutes, until soft. Add garlic & cook 1 more minute.
  4. Add carrots & tomatoes; stir to combine. Partially cover pot; cook for 5-8 minutes, until carrots become slightly tender.
  5. Add pumpkin, spinach, chickpeas & spices. Stir until fully combined.
  6. Add coconut milk, mixing well.
  7. Bring to boil, then turn heat down. Simmer for 15-20 minutes, until the carrots are fully tender.
  8. Serve over rice, squeezing lime over each serving.
  • Prep time:
    Cook time:
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  • Yield: 6 Servings
  • Fat: 1.9g (Sat Fat per serving)
    Sodium: 192mg (per serving)
  • Albo-Rating: 5 by 3 test standards
Honey Ginger Vegetable Stir-Fry: (click to expand) Honey Ginger Vegetable Stir-Fry
  • Author:
  • A low sodium, low fat plant-based stir fry.
    Ingredients:
  • 1/2 Tbs Sesame Oil (7g Fat / 1g Sat Fat)
  • 5 small Garlic Cloves, chopped
  • 2 Tbs Ginger, finely chopped
  • 1/4 tsp crushed Red Chillies
  • 1 medium Carrot, sliced
  • 8-10 Broccoli Florets
  • 8 Fresh Button Mushrooms, quartered
  • 1/2 medium Sweet Onion, sliced
  • 1/2 small Zucchini, cut into medallions, halved
  • 1 Tbs Rice Wine
  • 3 Tbs lite Soy Sauce (810mg Sodium)
  • 1 cup Orange Puree (1 medium orange)
  • 1 Tbs Corn Starch, mixed with 2 Tbs water
  • 3 Tbs Honey
  1. Heat oil in non-stick wok. Add garlic, ginger & crushed red chillies. Sauté for 30 seconds.
  2. Add carrot & broccoli. Stir-fry for 2 to 3 minutes.
  3. Add onion, mushrooms, zucchini, rice wine & soy sauce. Mix well.
  4. Add orange juice & a little water as needed. Mix well.
  5. Add corn starch & cook until sauce thickness.
  6. Add honey & mix well.
  7. Serve with brown rice.
  • Prep time:
    Cook time:
    Total time:
  • Yield: 4 Servings
  • Fat: 0.25g (Sat Fat per serving)
    Sodium: 203mg (per serving)
  • Albo-Rating: 5 by 3 test standards
Yellow Split Pea Dal with Watercress: (click to expand) Yellow Split Pea Dal with Watercress
    Ingredients:
  • 1.5 cups dried Yellow Split Peas, picked through & rinsed
  • 3 cups Vegetable Broth or Filtered Water
  • 3 cups Watercress or Spinach, coarsely chopped
  • 1 14.5oz can salt-free Diced Petite Tomatoes, drained (BPA-free or Tetra Pak)
  • 1/4 cup Fresh Cilantro, chopped
  • 2 Garlic Cloves, minced
  • 1 Tbs Fresh Ginger, finely chopped
  • 1 small Hot Green Chili, seeded & minced
  • 2 Tbs Nutritional Yeast
  • 1 tsp White Miso Paste
  • 1 tsp ground Cumin
  • 1/2 tsp ground Coriander
  • 1/4 tsp ground Turmeric (or 1/4" piece fresh turmeric, grated)
  • 2 tsp Blended Peeled Lemon
  1. Cover split peas with boiling water & soak for 1 hour.
  2. Drain, then transfer to saucepan with broth & bring to boil. Lower heat to simmer & cook until split peas are tender, 45 to 60 minutes. Add more broth, if needed.
  3. When split peas are soft, add watercress, tomatoes & cilantro, stirring to wilt watercress. Keep warm over very low heat.
  4. Heat 2 Tbs of water in small skillet over medium heat. Add garlic, ginger & chili. Cook until softened, about 1 minute.
  5. Remove from heat & add nutritional yeast, miso, cumin, coriander, turmeric & lemon, stirring to mix well.
  6. Add spice mixture to split pea dal, stirring to combine. Serve over brown, black, or red rice.
  • NOTE: Any type of lentil can be used instead of yellow split peas. Spinach or arugula can be used instead of watercress.
  • Prep time:
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  • Yield: 4 Servings (1 1/2 cup Each)
  • Fat: 0g (Sat Fat per serving)
    Sodium: XXmg (per serving)
  • Albo-Rating: 5 by 3 test standards
Baked Penne Florentine: (click to expand) Baked Penne Florentine
  • Adapted by [source]
  • Whole Food, Plant Based noodle casserole!
    Ingredients:
  • 8oz uncooked Whole Wheat Penne Pasta
  • 10oz wilted Spinach
  • 1/4 cup low sodium Vegetable Broth (35mg Sodium)
  • 1 Onion, chopped
  • 1/2 cup (2oz) raw Cashews (4g Sat Fat)
  • 1 3/4 cups Water
  • 1 15oz can White Beans, drained & rinsed
  • 1 Tbs lite Soy Sauce (270mg Sodium)
  • 2 Tbs Eden Foods Organic Miso Genmai (840mg Sodium)
  • 2 Tbs Nutritional Yeast
  • 2 tsp Blended Lemon
  • 1/4 tsp dry Mustard
  • 1/8 tsp Turmeric
  • 1/4 tsp Crushed Red Pepper Flakes
  • 1/2 cup Whole Wheat Bread Crumbs
  • OPTIONAL: 1 cup sliced Mushrooms
  1. Soak cashews in water.
  2. Drop pasta into pot of boiling water cooking until just barely tender, about 6 minutes. Drain, place in bowl & add spinach, plus optional mushrooms. Mix well. Set aside.
  3. Preheat oven to 350° F.
  4. Place onion & vegetable broth in medium non-stick wok. Cook, stirring occasionally until onion has softened, about 5 minutes. Set aside.
  5. Place cashews & water in blender & blend until smooth. Add cooked onion, beans, soy sauce, miso, nutritional yeast, lemon, mustard & red pepper. Process until very smooth.
  6. Pour over pasta & spinach, mixing well. Transfer to 10" x 14" casserole dish. Sprinkle with bread crumbs.
  7. Cover & bake for 45 minutes. Let rest for 5 minutes before serving. Season with black pepper & additional nutritional yeast as desired.
  • Prep time:
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  • Yield: 4 Servings
  • Fat: 1g (Sat Fat per serving)
    Sodium: 286mg (per serving)
  • Albo-Rating: 5 by 3 test standards
Plant Based Garlic Alfredo Pasta: (click to expand) Plant Based Garlic Alfredo Pasta
  • Adapted by [source]
  • This alfredo sauce is rich, creamy and delicious. Best of all, it has much less fat and sodium, while being completely animal free!
    Ingredients:
  • 1 medium white onion, chopped (exactly 1 1/2 cups)
  • 1 + 3/4 cups Low Sodium Vegetable Broth (245mg sodium)
  • 1/2 tsp Iodized Salt (1150mg sodium)
  • 1/2 tsp Black Pepper
  • 4 Extra Large Garlic Cloves, minced (15g)
  • 1/2 heaping cup Cashews, raw & unsalted (75 g, 2.6 oz)
  • 1 Tbs Lemon Puree
  • 1/4 cup + 1 Tbs Nutritional Yeast
  • 16oz Whole Grain Pasta (4 Servings)
  • Mushrooms
  • Spinach
  1. Soak cashews in 3/4 cup broth for 1 hour.
  2. Add onion & 1 cup of broth to a large pan over medium to medium-high heat. Cook for about 8 minutes until onion is very tender, making sure not to burn onions.
  3. Add garlic & cook for 2 more minutes. All of broth should be evaporated. If not, simmer until broth is gone.
  4. Add cooked onion & garlic to blender. Adding cashews & broth mixture. Add remaining ingredients (salt, pepper, lemon juice, nutritional yeast). Blend on high until very creamy & smooth.
  5. Pour 1/2 cup over each serving of whole grain pasta.
  6. Additions: Top with wilted spinach and sautéed mushrooms.
  • Prep time:
    Cook time:
    Total time:
  • Yield: 4 Servings (5/8 cup sauce, each)
  • Fat: XXg (Sat Fat per serving)
    Sodium: 349mg (per serving)
  • Albo-Rating: 5 by 3 test standards
Black Bean Burger: (click to expand) Black Bean Burger
  • Author:
  • A healthy bean patty recipe, low in sodium and high in nutrition!
    Ingredients:
  • 1 15-oz can Black Beans, drained [1 1/2 cups cooked]
    - 323mg Sodium (29% reduction from draining black beans)
  • 1 cup Old Fashioned Oats
  • 1/4 cup Mushrooms, diced
  • 1/4 cup Onions, diced
  • 1/4 cup Carrots, finely shredded
  • 1/8 cup Walnuts, ground
  • 1 Tbs Flax Seeds, ground
  • 1 Tbs Nutritional Yeast
  • 1 Tbs Reduced Sodium Worcestershire Sauce (135mg Sodium)
  • 2 Tbs Ketchup (270mg Sodium)
  • 1 tsp Chili Powder (Penzey's Spices - Chili Con Carne)
  • 1 tsp Smoked Paprika
  • 1 tsp Steak seasoning
  • 1/2 tsp Garlic Powder
  • 1/2 tsp Onion Powder
  1. If Baking: Preheat oven to 350° F.
  2. In large bowl, lightly mash black beans with potato masher.
  3. Add all ingredients to bowl with black beans.
  4. Fold thoroughly with spatula.
  5. Form into 4 patties. Line baking sheet with silicone baking mat & bake for 25 minutes. Or pan fry in large, non-stick skillet.
  6. Serve on whole wheat bun with onion, lettuce, tomato, avocado, humus or choice of condiment.
  • Prep time:
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  • Yield: 4 Servings
  • Fat: XXg (Sat Fat per serving)
    Sodium: 182mg (per serving)
  • Albo-Rating: 5 by 3 test standards
Wild Rice Vegetable Pilaf: (click to expand) Wild Rice Vegetable Pilaf
  • Adapted by [source]
  • Whole Food Plant Based, oil free rice pilaf!
    Ingredients:
  • 1 cup Whole Grain Orzo Pasta
  • 1/2 Onion (diced)
  • 1/4 Bell Pepper (diced)
  • 2 cloves Garlic (minced)
  • 2 Large Button Mushrooms (diced)
  • 1 cup Baby Spinach (chopped)
  • 1 Medium Carrot (coarsely grated)
  • 1 1/2 cup Jasmine White Rice
  • 1/4 cup Brown Rice
  • 1/4 cup Wild Rice
  • 3 cups Low Sodium Vegetable Broth(420mg sodium)
  • 3 Tbs lite Soy Sauce (810mg Sodium)
  • 1/4 cup Almond Slivers
  1. Lightly toast pasta & almonds in skillet until slightly browned. Transfer to large pasta pot.
  2. Rinse & drain rice. Lightly toast rice in skillet, over med-low heat until dry & browned. Add to pasta pot.
  3. Chop vegetables & add to pot.
  4. Add broth & soy sauce.
  5. Place lid on pot & bring to boil. Then reduce heat to simmer. Simmer 20 minutes.
  6. Let rest 5-10 minutes. Remove lid & fluff with fork.
  7. Season to taste.
  • Prep time:
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    Total time:
  • Yield: 6 Servings
  • Fat: XXg (Sat Fat per serving)
    Sodium: 205mg (per serving)
  • Albo-Rating: 5 by 3 test standards