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Recipes

Vegetables:

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.
  • Prep time:
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  • Yield: 9 Fritters (9 servings)
  • Fat: 0.5g (Sat Fat per serving)
    Sodium: 135mg (per serving)
  • Albo-Rating: 5 by 3 test standards
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.
  • Prep time:
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  • Yield: 2-4 Servings
  • Fat: xxg (Sat Fat per serving)
    Sodium: xxmg (per serving)
  • Albo-Rating: 5 by 3 test standards
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:
  • 1 pound Fresh Green Beans, trimmed
  • 1 Shallot, 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 standard baking pan (15" x 10"), lined with silicone baking mat.
  4. Roast 15-20 minutes or until tender & lightly browned, stirring occasionally.
  5. Remove from oven. Stir in lemon zest & walnuts.
  • Prep time:
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  • Yield: 4 Servings
  • Fat: 0.125g (Sat Fat per serving)
    Sodium: 72mg (per serving)
  • Albo-Rating: 4.5 by 3 test standards
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.
  • Prep time:
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  • Yield: 9 Servings
  • Fat: 0.5 g (Sat Fat per serving)
    Sodium: xxx mg (per serving)
  • Albo-Rating: 4.5 by 3 test standards


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.
  • Prep time:
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  • Yield: 4 Servings (1/4 cup per serving)
  • Fat: xx g (Sat Fat per serving)
    Sodium: xxx mg (per serving)
  • Albo-Rating: 5 by 3 test standards
Guacamole Hummus: (click to expand) Guacamole Hummus
  • Author:
  • This low sodium recipe is a Guacamole / Hummus hybrid. No added oils.
    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 and prevent from turning brown.
  • Prep time:
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  • Yield: 8 Servings (1 Pint)
  • Fat: XXg (Sat Fat per serving)
    Sodium: XXmg (per serving)
  • Albo-Rating: 5 by 3 test standards
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.
  • Prep time:
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  • Yield: 8 Servings (1 Pint)
  • Fat: XXg (Sat Fat per serving)
    Sodium: XXmg (per serving)
  • Albo-Rating: 5 by 3 test standards
Cheesy Vegan Chickpea Dip: (click to expand) Cheesy Vegan 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!
    Ingredients:
  • 1 15oz can Low Sodium Garbanzo Beans (455mg Sodium)
  • 1/2 cup Nutritional Yeast<
  • 1 tsp lite Soy Sauce (90mg Sodium)
  • 1/8 tsp Turmeric Powder
  • 1 Tbs Oat Flour
  • 1/4 tsp Cheese Flavor Concentrate
  1. Pour juice from garbanzo bean can into small pot.
  2. Heat on low. Add soy sauce. Mix in oat flour & nutritional yeast.
  3. Pour in garbanzo beans & cheese flavor. Blend with immersion blender until creamy & smooth.
  4. Once dip is heated through it is ready to eat.
  • Prep time:
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  • Yield: 8 Servings
  • Fat: 0g (Sat Fat per serving)
    Sodium: 68mg (per serving)
  • Albo-Rating: 5 by 3 test standards
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
  • 1 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!
  • Prep time:
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  • Yield: 4 Servings
  • Fat: XXg (Sat Fat per serving)
    Sodium: XXmg (per serving)
  • Albo-Rating: 4.5 by 3 test standards