Recipes
Veggie:
Garbanzo Batter Zucchini Fritters (Vegan, Gluten-free):

- Author: albopepper.com
- 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
- Shred Zucchini in large bowl & mix with onion.
- Combine garbanzo flour, salt & spices in second bowl.
- Add water to dry ingredients & mix together until well blended with no lumps.
- Pour batter onto vegetables & gently combine.
- Spoon 1/2 cup onto heated & lightly oiled pan. Cook on medium heat until edges look dry (4 minutes).
- Flip & cook until both sides are golden brown & center is firm to a light touch.
- NOTE: Reheat fritters in toaster oven for best results.
- Prep time:
Cook time:
Total time: - Yield: 9 Fritters (9 servings)
- Fat: 0.5g (Sat Fat per serving)
Sodium: 135mg (per serving)
Zucchini Boats:

- Author: albopepper.com
- 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
- Prepare zucchini boats by cutting zucchini in half & carving room for filling.
- Add corn, garlic & spices to mixing bowl. Stir to combine.
- Fill zucchini boats with filling.
- Bake at 400 F for 20 min. (25 minutes "Pizza Bake" in toaster oven.)
- Season with black pepper & nutritional yeast to taste. Serve immediately.
- Prep time:
Cook time:
Total time: - Yield: 2-4 Servings
- Fat: xxg (Sat Fat per serving)
Sodium: xxmg (per serving)
Roasted Green Beans with Lemon & Walnuts:

- Adapted by albopepper.com
- 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
- Preheat oven to 425° F.
- In large bowl, toss green beans with shallots, garlic & oil. Sprinkle with salt & pepper.
- Transfer to baking pan (11" x 11"), lined with silicone baking mat.
- Roast 15-20 minutes or until tender & lightly browned, stirring halfway through.
- Remove from oven. Stir in lemon zest & walnuts.
- Prep time:
Cook time:
Total time: - Yield: 4 Servings
- Fat: 0.125g (Sat Fat per serving)
Sodium: 72mg (per serving)
Three Bean Salad (Reduced Calorie):

- Adapted by: albopepper.com
- 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
- Stir vinegar, sugar & oil in large bowel until dissolved.
- Add remaining ingredients & mix well, being careful to not smash beans.
- Chill in refrigerator.
- Prep time:
Cook time:
Total time: - Yield: 9 Servings
- Fat: 0.5 g (Sat Fat per serving)
Sodium: xxx mg (per serving)
Roasted Cauliflower:

- Adapted by: albopepper.com
- 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
- Preheat oven to 425 F. Line 13 x 18 baking sheet with silicone liner.
- 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.
- Spread out on baking sheet. Drizzle with oil. Toss to coat. Arrange cauliflower in even layer.
- Sprinkle with seasonings.
- Bake 35 minutes, until golden on edges.
- Prep time:
Cook time:
Total time: - Yield: 2 Servings
- Fat: 0.5g (Sat Fat per serving)
Sodium: XXmg (per serving)
Refrigerator Sweet Pickles:

- Adapted by: albopepper.com
- 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
- Slice cucumbers 1/4 inch thick. Slice onion.
- Place into clean jars, 1 inch from top.
- In pot, add sugar, vinegar & spices. Bring to boil.
- WARNING: Do NOT inhale fumes from vinegar!
- Pour into jars, dividing between them evenly.
- Liquid will not completely cover pickles at first. But they will shrink as water is drawn into the brine.
- Allow to cool. Then cap & place in refrigerator at least 48 hours.
- Prep time:
Cook time:
Total time: - 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:

- Author: albopepper.com
- 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
- Open tofu box & drain liquid. Place tofu into Nutri-Ninja quart cup.
- Add onion, vinegar, honey lemon & spices, EXCEPT parsley, chives & dill.
- Pureé mixture very thoroughly until smooth.
- Add parsley, chives & dill to mixture. Blend for a short time to combine, while still leaving some green pieces of herbs.
- Prep time:
Cook time:
Total time: - Yield: 4 Servings (1/4 cup per serving)
- Fat: xx g (Sat Fat per serving)
Sodium: xxx mg (per serving)
Strawberry Vinaigrette Dressing:

- Author: albopepper.com
- 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
- Place all ingredients into small blender.
- Blend until smooth.
- Prep time:
Cook time:
Total time: - Yield: 4 Servings (1/4 cup per serving)
- Fat: xx g (Sat Fat per serving)
Sodium: xxx mg (per serving)
Classic Guacamole:

- Author: albopepper.com
- 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
- Mash avocados with fork & mix in all other ingredients.
- Store in fridge for up to 1 week. Press plastic wrap against surface to keep out air & prevent from turning brown.
- Prep time:
Cook time:
Total time: - Yield: 6 Servings (1 1/2 cups)
- Fat: XXg (Sat Fat per serving)
Sodium: XXmg (per serving)
Guacamole Hummus:

- Author: albopepper.com
- 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
- Add all ingredients to food processor. Blend for several minutes until smooth.
- Store in fridge for up to 1 week. Press plastic wrap against surface to keep out air & prevent from turning brown.
- Prep time:
Cook time:
Total time: - Yield: 8 Servings (1 Pint)
- Fat: XXg (Sat Fat per serving)
Sodium: XXmg (per serving)
Roasted Red Pepper Hummus:

- Author: albopepper.com
- 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
- Clean peppers, cutting out core & seeds. Slice into large flat chunks (2 to 4 chunks per pepper depending on shape).
- 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.
- 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.
- Remove skins from peppers. Then transfer to food processor along with garlic. Add garbanzo beans & lemon juice.
- Grind spices together. Add sesame seeds & grind it all up.
- Add spices & sesame seeds to food processor. Blend for several minutes until smooth. Store in fridge for up to 1 week.
- Prep time:
Cook time:
Total time: - Yield: 8 Servings (1 Pint)
- Fat: XXg (Sat Fat per serving)
Sodium: XXmg (per serving)
Cheeseless Chickpea Dip:

- Adapted by: albopepper.com
- This cheesy vegan chickpea dip is very quick to make. It takes great on potatoes or as a dip for pretzels!
- Ingredients:
- 1 15oz can Low Sodium Garbanzo Beans (455mg Sodium)
- 1 tsp Lemon Juice
- 1 tsp Expeller-pressed Organic Canola Oil
- 1/2 cup Nutritional Yeast
- 2 Tbs Better Than Bacon
- 1/4 tsp Garlic Powder
- 1/4 tsp Onion Powder
- 1/8 tsp Turmeric Powder
- Pour juice from garbanzo bean can into small pot.
- Heat on low. Add lemon juice & canola oil. Mix in seasonings.
- Pour in garbanzo beans. Blend with immersion blender until creamy & smooth.
- Once dip is heated through, it is ready to eat.
- Prep time:
Cook time:
Total time: - Yield: 4 Servings
- NUTRITION PER SERVING:Fat: 4.9g
Saturated Fat: 0.3g
Sodium: 184mg
Calories: 171
Fiber: 8g
Potassium: 410mgReduced Fat Vegan Mayonnaise:
- Adapted by: albopepper.com
- 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)
- In blender, add tofu, lemon juice, salt, onion powder & ground mustard.
- Blend on low until smooth. Then slowly tun up speed blend on high for 2 minutes.
- Reduce speed of blender to low & slowly add oil. Oil must be room temperature.
- Gradually turn blender to high & blend for 2 minutes. Store in airtight container in fridge.
- Prep time:
Cook time:
Total time: - Yield: 32 Servings (1 pint)
- Fat: XXg (Sat Fat per serving)
Sodium: XXmg (per serving)
Vegan Tartar Sauce:
- Adapted by: albopepper.com
- 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
- Mix up all ingredients & serve!
- Prep time:
Cook time:
Total time: - Yield: 4 Servings
- Fat: XXg (Sat Fat per serving)
Sodium: XXmg (per serving)
Pizza Sauce:
- Author: albopepper.com
- 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
- Add tomatoes & garlic into blender. Blend on high 25 seconds.
- Pour into pot. Bring to rapid boil on medium heat. Cook uncovered, 20 minutes.
- Add all spices. Cook on low heat 10 additional minutes until sauce reaches desired consistency.
- Prep time:
Cook time:
Total time: - Yield: 4 Servings (1 1/2 cups of sauce)
- Fat: XXg (Sat Fat per serving)
Sodium: XXmg (per serving)
Smoked Gouda Cheese (Non-Dairy):
- Author: albopepper.com
- 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
- Thickener:
- 1 cup Water
- 2 Tbs Agar Powder
- Soak cashews in water for 4 hours.
- Drain cashews & add to blender along with remaining ingredients except for water & agar powder. Blend until smooth.
- Add water & agar powder to saucepan. Whisk to dissolve powder.
- Turn on heat. Bring up to boil, continuing to whisk.
- Once mixture starts to boil turn heat down while maintaining steady simmer.
- Whisk for 5 minutes.
- Quickly turn blender on low. Remove lid & pour in thickener. Blend until incorporated.
- Quickly pour into silicone bread pan or cheese mold (or parchment lined bread pan).
- Place cheese in refrigerator for 4 hours until firm.
- Store for up to 1 week in fridge.
- Prep time:
Cook time:
Total time: - 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)