Recipes

Veggie:

Garbanzo Batter Zucchini Fritters (Vegan, Gluten-free): (click to expand) Garbanzo Batter Zucchini Fritters (Vegan, Gluten-free)
  • Author:
  • This is a healthy zucchini fritter recipe, free of egg and gluten.
    Ingredients:
  • 2 medium Zucchini, shredded
  • 1/2 small Onion, minced
  • 1 1/2 cups Garbanzo Flour
  • 1/2 tsp Iodized Salt (1150mg sodium)
  • 1/4 tsp Sweet Paprika
  • 1/2 tsp Garlic Powder
  • 1/4 tsp dried Oregano
  • Black Pepper, to taste
  • 3/4 cup Water
  1. Shred Zucchini in large bowl & mix with onion.
  2. Combine garbanzo flour, salt & spices in second bowl.
  3. Add water to dry ingredients & mix together until well blended with no lumps.
  4. Pour batter onto vegetables & gently combine.
  5. Spoon 1/2 cup onto heated & lightly oiled pan. Cook on medium heat until edges look dry (4 minutes).
  6. Flip & cook until both sides are golden brown & center is firm to a light touch.
  • NOTE: Reheat fritters in toaster oven for best results.
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  • Yield: 9 Fritters (9 servings)
  • Fat: 0.5g (Sat Fat per serving)
    Sodium: 135mg (per serving)
Zucchini Boats: (click to expand) Zucchini Boats
  • Author:
  • This is a delicious, low calorie recipe that allows you to easily use up some of those garden-grown zucchinis!
    Ingredients:
  • 2 Fresh 10" Zucchinis
  • 1 can Sweet Corn, drained
  • 2 Garlic Cloves, minced
  • 1/2 tsp Dried Dill
  • 1/2 tsp Dried Parsley
  • 1/4 tsp Sweet Paprika
  • 1/4 tsp Iodized Salt
  • 1/8 tsp Smoked Paprika
  1. Prepare zucchini boats by cutting zucchini in half & carving room for filling.
  2. Add corn, garlic & spices to mixing bowl. Stir to combine.
  3. Fill zucchini boats with filling.
  4. Bake at 400 F for 20 min. (25 minutes "Pizza Bake" in toaster oven.)
  5. Season with black pepper & nutritional yeast to taste. Serve immediately.
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  • Yield: 2-4 Servings
  • Fat: xxg (Sat Fat per serving)
    Sodium: xxmg (per serving)
Roasted Green Beans with Lemon & Walnuts: (click to expand) Roasted Green Beans with Lemon & Walnuts
  • Adapted by
  • A delicious way to prepare green beans, without using excessive salt or oil.
    Ingredients:
  • 12oz Fresh Green Beans, trimmed
  • 1/2 Onion (4oz), thinly sliced
  • 3 Garlic Cloves, finely diced
  • 1/2 Tbs expeller-pressed Organic Canola Oil (0.5g Sat Fat)
  • 1/8 tsp Iodized Salt (288mg sodium)
  • 1/8 tsp Black Pepper
  • Grated Lemon Zest (1/2 Lemon)
  • 1/4 cup Chopped Walnuts, raw
  1. Preheat oven to 425° F.
  2. In large bowl, toss green beans with shallots, garlic & oil. Sprinkle with salt & pepper.
  3. Transfer to baking pan (11" x 11"), lined with silicone baking mat.
  4. Roast 15-20 minutes or until tender & lightly browned, stirring halfway through.
  5. Remove from oven. Stir in lemon zest & walnuts.
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  • Yield: 4 Servings
  • Fat: 0.125g (Sat Fat per serving)
    Sodium: 72mg (per serving)
Three Bean Salad (Reduced Calorie): (click to expand) Three Bean Salad
  • Adapted by:
  • This is my version of my Mother-in-Law's famous three bean salad with reduced fat & reduced sugar.
    Ingredients:
  • 1/2 cup Apple Cider Vinegar
  • 5 Tbs White Sugar
  • 2 Tbs expeller-pressed Organic Canola Oil (2g Sat Fat)
  • 1 can Green Bean, drained
  • 1 can Yellow Wax Bean, drained
  • 1 can Red Kidney Bean, drained
  • 1/4 cup Onion, finely chopped
  • 1/2 cup Celery, finely chopped
  • 1/2 cup Green Bell Pepper, chopped small
  • 1/2 tsp Garlic Powder
  • 1/4 tsp Iodized Salt
  1. Stir vinegar, sugar & oil in large bowel until dissolved.
  2. Add remaining ingredients & mix well, being careful to not smash beans.
  3. Chill in refrigerator.
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  • Yield: 9 Servings
  • Fat: 0.5 g (Sat Fat per serving)
    Sodium: xxx mg (per serving)
Roasted Cauliflower: (click to expand) Roasted Cauliflower
  • Adapted by:
  • This is quick vegan tartar sauce goes great on Oyster Mushroom Seafood Patties!
    Ingredients:
  • 1 Large Head Cauliflower
  • 1/2 Tbs expeller-pressed Organic Canola Oil (2g Fat / 1g Sat Fat)
  • Nutritional Yeast, to taste
  • Smoked Paprika, to taste
  • Garlic Powder, to taste
  • Onion Powder, to taste
  1. Preheat oven to 425 F. Line 13 x 18 baking sheet with silicone liner.
  2. To prep cauliflower, slice off base, then quarter into four wedges. Slice off inner core areas, leaving rest intact. Cut across each piece to make 1/2" wide slices.
  3. Spread out on baking sheet. Drizzle with oil. Toss to coat. Arrange cauliflower in even layer.
  4. Sprinkle with seasonings.
  5. Bake 35 minutes, until golden on edges.
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  • Yield: 2 Servings
  • Fat: 0.5g (Sat Fat per serving)
    Sodium: XXmg (per serving)
Refrigerator Sweet Pickles: (click to expand) Refrigerator Sweet Pickles
  • Adapted by:
  • These are some quick, easy pickles that you can keep in the fridge. NOTE: The finished brine ends up with a pH of 4. Due to concerns over acid erosion, I don't actually make this recipe anymore.
    Ingredients:
  • 2 x 1 qt Jars with Lids
  • 5 Cucumbers (26 oz)
  • 1 Onion (9 oz)
  • 1 1/2 cup White Sugar
  • 1 1/2 cup White Vinegar
  • 1/2 tsp Salt (1150mg sodium)
  • 1/2 tsp Turmeric
  • 1/2 tsp Mustard Seed
  • 1/2 tsp Celery Seed
  1. Slice cucumbers 1/4 inch thick. Slice onion.
  2. Place into clean jars, 1 inch from top.
  3. In pot, add sugar, vinegar & spices. Bring to boil.
  4. WARNING: Do NOT inhale fumes from vinegar!
  5. Pour into jars, dividing between them evenly.
  6. Liquid will not completely cover pickles at first. But they will shrink as water is drawn into the brine.
  7. Allow to cool. Then cap & place in refrigerator at least 48 hours.
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  • Yield: 16 Servings
  • (2 Quarts)
  • Fat: XXg (Sat Fat per serving)
    Sodium: 72mg (per serving, including brine)


Salad Dressings / Condiments:

Plant-Based Honey Mustard Ranch Dressing: (click to expand) Vegan Honey Mustard Ranch Dressing
  • Author:
  • This is my 100% dairy-free ranch dressing, with a touch of honey mustard!
    Ingredients:
  • 1 lb (12.3oz pkgs) Silken Tofu (Firm)
  • 2 Tbs Onion, finely chopped
  • 1 Tbs Distilled White Vinegar
  • 2 Tbs Honey
  • 1/2 Tbs Lemon Puree
  • 1/2 tsp Nutritional Yeast
  • 1/2 tsp Dry Mustard Seeds
  • 1/4 tsp Iodized Salt
  • 1/4 tsp Garlic Powder
  • 1/8 tsp Celery Seeds
  • 1/8 tsp Paprika
  • 1 1/2 tsp mounded Dried Parsley
  • 1 tsp Dried Chives
  • 1/4 tsp Dried Dill Weed
  1. Open tofu box & drain liquid. Place tofu into Nutri-Ninja quart cup.
  2. Add onion, vinegar, honey lemon & spices, EXCEPT parsley, chives & dill.
  3. Pureé mixture very thoroughly until smooth.
  4. Add parsley, chives & dill to mixture. Blend for a short time to combine, while still leaving some green pieces of herbs.
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  • Yield: 4 Servings (1/4 cup per serving)
  • Fat: xx g (Sat Fat per serving)
    Sodium: xxx mg (per serving)
Strawberry Vinaigrette Dressing: (click to expand) Strawberry Vinaigrette Dressing
  • Author:
  • This sweet dressing on salads with sliced strawberries, oranges & toasted pecans.
    Ingredients:
  • 3/4 cup Strawberries
  • 1/3 cup Water
  • 1 Tbs Raisins
  • 1 Tbs Ground Flax
  • 1 Tbs White Rice Vinegar
  • 1 Tbs Almond Butter
  • 1 Medjool Date
  1. Place all ingredients into small blender.
  2. Blend until smooth.
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  • Yield: 4 Servings (1/4 cup per serving)
  • Fat: xx g (Sat Fat per serving)
    Sodium: xxx mg (per serving)
Classic Guacamole: (click to expand) Classic Guacamole
  • Author:
  • This is my super delicious guacamole recipe!
    Ingredients:
  • 3 Ripe Avocados
  • Juice from 1/2 Lime
  • 1/2 tsp Onion Powder
  • 1/2 tsp Garlic Powder
  • 1/2 tsp ground Cumin
  • 1/8 tsp Iodized Salt
  1. Mash avocados with fork & mix in all other ingredients.
  2. Store in fridge for up to 1 week. Press plastic wrap against surface to keep out air & prevent from turning brown.
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  • Yield: 6 Servings (1 1/2 cups)
  • Fat: XXg (Sat Fat per serving)
    Sodium: XXmg (per serving)
Guacamole Hummus: (click to expand) Guacamole Hummus
  • Author:
  • This low sodium recipe is a Guacamole / Hummus hybrid. It's a great way to make a little extra dip with few avocados, including ones that are quite a ripe.
    Ingredients:
  • 1 15-oz can Garbanzo Beans, drained
  • 2 Avocados
  • Juice from 1/2 Lime
  • 1/2 tsp Onion Powder
  • 1/2 tsp Garlic Powder
  • 1/2 tsp ground Cumin
  • 1/8 tsp Iodized Salt
  1. Add all ingredients to food processor. Blend for several minutes until smooth.
  2. Store in fridge for up to 1 week. Press plastic wrap against surface to keep out air & prevent from turning brown.
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  • Yield: 8 Servings (1 Pint)
  • Fat: XXg (Sat Fat per serving)
    Sodium: XXmg (per serving)
Roasted Red Pepper Hummus: (click to expand) Roasted Red Pepper Hummus
  • Author:
  • This low sodium hummus recipe does not have any added oils. It has a delicious, fresh zest and is a great way to use up those garden-fresh peppers!
    Ingredients:
  • 1 15-oz can Garbanzo Beans, drained
  • 9 oz Roasted Pepper, drained
  • 6 Garlic Cloves Roasted
  • 1 Tbs Fresh Lemon Juice
  • 1 Tbs Hulled Sesame Seeds
  • 1/4 tsp heaping Cumin Seeds, ground
  • 1/4 tsp heaping Coriander Seeds, ground
  • 1/2 tsp Dried Basil
  1. Clean peppers, cutting out core & seeds. Slice into large flat chunks (2 to 4 chunks per pepper depending on shape).
  2. Line 11" x 11" baking sheet with aluminum foil. Cover entire sheet with single layer of peppers, skin side up. Place peeled garlic cloves underneath peppers to prevent burning.
  3. Place in toaster oven on broil for 25-30 minutes depending on pepper thickness. Skins should be blackened. Remove from oven & fold foil around peppers, forming a pouch, to steam for 15 minutes.
  4. Remove skins from peppers. Then transfer to food processor along with garlic. Add garbanzo beans & lemon juice.
  5. Grind spices together. Add sesame seeds & grind it all up.
  6. Add spices & sesame seeds to food processor. Blend for several minutes until smooth. Store in fridge for up to 1 week.
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  • Yield: 8 Servings (1 Pint)
  • Fat: XXg (Sat Fat per serving)
    Sodium: XXmg (per serving)
Cheeseless Chickpea Dip: (click to expand) Cheeseless Chickpea Dip
  • Adapted by:
  • This cheesy vegan chickpea dip is very quick to make. It takes great on potatoes or as a dip for pretzels!
  1. Pour juice from garbanzo bean can into small pot.
  2. Heat on low. Add lemon juice & canola oil. Mix in seasonings.
  3. Pour in garbanzo beans. Blend with immersion blender until creamy & smooth.
  4. Once dip is heated through, it is ready to eat.
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  • Yield: 4 Servings
  • NUTRITION PER SERVING:
    Fat: 4.9g
    Saturated Fat: 0.3g
    Sodium: 184mg
    Calories: 171
    Fiber: 8g
    Potassium: 410mg
Reduced Fat Vegan Mayonnaise: (click to expand) Reduced Fat Vegan Mayonnaise
  • Adapted by:
  • This is a much healthier vegan mayo, containing low fat. I use it to make Tartar Sauce
    Ingredients:
  • 12oz Silken Tofu
  • 2 Tbs Lemon Juice
  • 1 tsp Maple Syrup
  • 1 tsp Iodized Salt
  • 1 tsp Onion Powder
  • 1/2 tsp Ground Mustard
  • 1/3 cup expeller-pressed Organic Canola Oil (room temperature)
  1. In blender, add tofu, lemon juice, salt, onion powder & ground mustard.
  2. Blend on low until smooth. Then slowly tun up speed blend on high for 2 minutes.
  3. Reduce speed of blender to low & slowly add oil. Oil must be room temperature.
  4. Gradually turn blender to high & blend for 2 minutes. Store in airtight container in fridge.
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  • Yield: 32 Servings (1 pint)
  • Fat: XXg (Sat Fat per serving)
    Sodium: XXmg (per serving)
Vegan Tartar Sauce: (click to expand) Vegan Tartar Sauce
  • Adapted by:
  • This is quick vegan tartar sauce goes great on Oyster Mushroom Seafood Patties!
    Ingredients:
  • 1/4 cup Vegan Mayo
  • 2 Tbs Finely Chopped Sweet Pickles
  • 1/2 tsp Minced Onion
  • 1/2 Tbs Lemon Juice
  • 1/8 tsp Dried Parsley
  • 1/16 tsp Mustard Seed
  • 1/16 tsp Celery Seed
  • 1/16 tsp Paprika
  1. Mix up all ingredients & serve!
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  • Yield: 4 Servings
  • Fat: XXg (Sat Fat per serving)
    Sodium: XXmg (per serving)
Pizza Sauce: (click to expand) Pizza Sauce
  • Author:
  • Easy pizza sauce... :)
    Ingredients:
  • 32oz Tomatoes
  • 4 Garlic Cloves
  • 1 Tbs Brown Sugar
  • 1 tsp Italian Seasoning
  • 1 tsp Dried Oregano
  • 1/2 tsp Dried Basil
  • 1/2 tsp Dried Parsley
  • 1/2 tsp Onion Powder
  • 1/4 tsp Black pepper
  • 1/4 tsp Iodized Salt
  1. Add tomatoes & garlic into blender. Blend on high 25 seconds.
  2. Pour into pot. Bring to rapid boil on medium heat. Cook uncovered, 20 minutes.
  3. Add all spices. Cook on low heat 10 additional minutes until sauce reaches desired consistency.
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  • Yield: 4 Servings (1 1/2 cups of sauce)
  • Fat: XXg (Sat Fat per serving)
    Sodium: XXmg (per serving)
Smoked Gouda Cheese (Non-Dairy): (click to expand) Smoked Gouda Cheese (Non-Dairy)
  • Author:
  • This non-dairy cheese is delicious and easy to grate for pizza topping.
    Ingredients:
  • 1 cup Cashews
  • 3/4 cup Unsweetened Soy Milk
  • 1/4 cup Nutritional Yeast
  • 2 Tbs Better Than Bacon
  • 2 Tbs Lemon Juice
  • 2 tsp Miso Paste
  • 1 Deglet Date
  • 1 tsp Dijon Mustard
  • 1 tsp Smoked Paprika
  • 1 1/2 tsp Onion Powder
  • 1/2 tsp Liquid smoke
  • 1/8 tsp Turmeric
  1. Soak cashews in water for 4 hours.
  2. Drain cashews & add to blender along with remaining ingredients except for water & agar powder. Blend until smooth.
  3. Add water & agar powder to saucepan. Whisk to dissolve powder.
  4. Turn on heat. Bring up to boil, continuing to whisk.
  5. Once mixture starts to boil turn heat down while maintaining steady simmer.
  6. Whisk for 5 minutes.
  7. Quickly turn blender on low. Remove lid & pour in thickener. Blend until incorporated.
  8. Quickly pour into silicone bread pan or cheese mold (or parchment lined bread pan).
  9. Place cheese in refrigerator for 4 hours until firm.
  10. Store for up to 1 week in fridge.
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  • Yield: 10 Servings (23 oz total)
  • Fat: 1.1g (Sat Fat per serving)
    Sodium: 93mg (per serving)
    Calories: 104 (per serving)
    Fiber: 2.6g (per serving)