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Recipes

It feels good to be able to control your weight (and be healthy) while eating delicious food.
The secret is simple: concentrate on whole food and learn to look at the percentage of calories from fat
  on all the recipes you prepare and all the food you buy.

My recipes intentionally make food in quantity to serve multiple meals. This is a diet techniques, so that when you go to the refrigerator you can easily without thinking grab healthy food! 

 

These WFPB recipes track percentage of fat alone. Another choice for weight loss is to track calories, other macro or micronutrients, using an electronic diet tracker on your smart phone! These diet trackers allow input of store bought products into their database using the Nutritional Facts label from the packaging. To enable you to use a diet tracker, each of my recipes presented contain nutrition facts. This supports you by providing options, so that you can choose how to control your diet.
If there's something missing, or if you have recipe ideas, please write me and let me know what you'd like to see!
 
Please enjoy these recipes. Full of fiber, they are tasty and satisfying. Ingredients can be found at health-geared supermarkets and food stores, or online.

Lentil Soup
Italian Black Beluga Lentil Soup

 

 

14.4% of calories from fat

 

Black Beluga® Lentils have a natural nutty taste to them and what happens in this food combination is just delightful. One spoonful of this soup and you will be hooked! Just the right amount of everything with each ingredient lending its own special taste!

8-1/2 cups vegetable stock or broth (no added oils), divided
1 large yellow onion, chopped
1 cup fennel bulbs, cored and chopped
2 tablespoon fennel seeds
6 cloves garlic, minced
2 cups organic Black Beluga® Lentils
1 sweet potato, 5" long, peeled and chopped
1 teaspoon red wine vinegar
2 whole bay leaves
1/4 teaspoon crushed red pepper
4 cups mustard greens, chopped
1/4 cup vegan sour cream (no added oils) - Plant Pure Nation Cookbook recipe (used in this calculation)
1 teaspoon salt
 
Directions
  1. Heat a sauté pan on the stove. Add 2 tablespoons of stock/broth and heat at medium-high heat. Add onion, fennel, and fennel seeds and heat for 7 minutes until slightly browned, stirring frequently and adding stock/broth 2 tablespoons at a time if dry. Add garlic and cook 30 seconds until fragrant. Transfer to a slow cooker. 

  2. Add the remaining stock/broth, the lentils, sweet potato, vinegar, bay leaves, and red pepper. Set the slow cooker on high and cook for 4 hours.

  3. 15 minutes before cooking is done, add mustard greens and stir.

  4. When soup is finished cooking, stir in sour cream.

  5. Remove the bay leaves and add salt as indicated or to taste.

Serves 8.

250 calories per serving, 1-1/4 cups per serving, 4g total fat, 0g sat fat, 0g trans fat,
0mg cholesterol, 380mg sodium, 44g total carbohydrate, 12g dietary fiber, 3g total sugars,
14g protein, 0mcg (0%) vitamin D, 93mg (8%) calcium, 5mg (25%) iron, 346mg (8%) potassium.

Hearts of Palm Salad
Hearts of Palm Caprese
with a Touch of Pesto

 

 

0% of calories from fat

 

This is my go-to salad for weight loss and for ease of preparation. I make it and just munch on it to my heart's content, and the scale seems to like it, too! It's easy to make and delicious--the vegan equivalent of Mozzarella Caprese.

It is very important to use finely chopped or ground basil because the dish has a different taste is the basil is roughly chopped.

6-2/3 tbsp finely chopped basil, frozen or fresh (ground in a spice grinder if using fresh)
2 large regular garden cucumbers, peeled, quartered, and sliced
pound tomatoes (Kumato or heirloom), roughly chopped
4-1/2 cups hearts of palm (from a glass jar only), sliced
Directions
  1. Add all ingredients a large bowl. Combine well but gently.

  2. Add salt to taste and let marinate for one hour.

Serves 4.

160 calories per serving, 1 1/2 cups per serving, 0g total fat, 0g sat fat, 0g trans fat,
0mg cholesterol, 760 mg sodium, 26 g total carbohydrate, 8g dietary fiber, 14g total sugars,
8g protein, 0mcg (0%) vitamin D, 93mg (8%) calcium, 2mg (10%) iron, 190mg (4%) potassium.

Brussels Sprouts
Air Fryer Brussels Sprouts

 

8.18% of calories from fat

 

Crisp, soft, and grease-free, Brussels sprouts have flavor and a satisfying crunch. They are different from their greasy cousin, lighter and perhaps not what one expects, but when I make them for family or parties, they disappear quickly.

I've added this recipe for those people who've purchased an air fryer but don't know how to use it successfully for no oil cooking. Oil-free cooking frequently requires very different techniques to make a recipe turn out right. The key to making this dish successful is to place only a single layer of Brussels sprouts into the air fryer for cooking.

2 pounds Brussels sprouts, trimmed and halved 
1 teaspoon chia seeds, raw, ground in a spice grinder
3 cloves garlic, thoroughly crushed to mush
1 teaspoon balsamic vinegar
1/2 teaspoon salt
1/4 cup water
Directions
  1. Steam the Brussels sprouts for 10 minutes or until a fork just pierces the sprouts. (The amount of time needed may vary due to the size of the sprouts.) Remove from heat and allow time to cool.

  2. Mix ground chia seeds, garlic, vinegar, salt, and water in a large mixing bowl. Add the Brussels sprouts and gently mix.

  3. Turn on the air fryer and set to 400℉, and then transfer some of the coated Brussels sprouts to the frying tray/drawer, so sprouts are laid out in a single layer. Cook for 15 minutes until the Brussels sprouts have browned.

  4. Remove and cook the next batch.

Serves 4.

110 calories per serving, 1 cup per serving, 1g total fat, 0g sat fat, 0g trans fat,
0mg cholesterol, 250 mg sodium, 22 g total carbohydrate, 9g dietary fiber, 5g total sugars,
8g protein, 0mcg (0%) vitamin D, 104mg (8%) calcium, 3mg (20%) iron, 891mg (20%) potassium.

Zucchini
Grilled Zucchini

 

1.9% of calories from fat

Yes, you can still use your BBQ and cook with no oil! The secret is in the use of a nonstick metallic grill sheet!

This is the recipe that enables me to easily use the bumper crop of summer squashes I get from my garden most years, and keeps me wanting to plant the same quantity the next year! 

Wood chips, any type (optional)
1 large zucchini, green or yellow, with skin
1 teaspoon sumac, ground
1/4 teaspoon salt
Directions

If using wood chips, soak in water 1 hour before grilling.

  1. Preheat the grill to medium heat. Drain the wood chips and add to the grill.

  2. Place a nonstick metallic grill sheet over the grill.

  3. Slice zucchini about 1/2" thick, and sprinkle the slices with sumac and salt as indicated or to taste.

  4. Place zucchini slices directly on the nonstick metallic sheet and close the cover on the grill. Cook for about 10 minutes or until there are brown spots on the zucchini. Turn over and cook another 4 to 6 minutes until the other side has brown spots.

  5. Remove and let cool a few minutes before serving.

Serves 1.

50 calories per serving, 1 cup per serving, 1g total fat, 0g sat fat, 0g trans fat, 0mg cholesterol, 420mg sodium, 10g total carbohydrate, 10g dietary fiber, 8g total sugars, 4g protein, 0mcg (0%) vitamin D, 52mg (4%) calcium, 1mg (6%) iron, 843mg (20%) potassium.

Pistachio Pesto & Quinoa
Creamy Pistachio Pesto
with Quinoa Pasta

 

 

18.53% of calories from fat

 

The inspiration for this dish is Sicilian Style Pistachio Pesto. The Sicilian style contains just pistachios, salt and olive oil but is disastrous for the waistline. This dish retains the delicate taste of the pistachio but has the added benefit of being so much healthier than the original dish.

1 small head cauliflower, roughly cut (4" diameter)
1 teaspoon raw chia seeds
1/2 cup butter beans (1/3 of a can)
1/2 cup pistachio nuts, dry roasted with salt
1/2 teaspoon salt
1/2 cup water
1 pound Quinoa, Amaranth, & Brown Rice Fusilli pasta
 
 
Directions
  1. Steam cauliflower for 15 to 20 minutes. Drain and add the cauliflower to a high-speed blender.

  2. Grind chia seeds in spice grinder and add to high-speed blender.

  3. Add butter beans, pistachio nuts, salt (to taste), and water to high-speed blender. Blend until smooth and creamy.

  4. Cook fusilli pasta according to directions on the package.

  5. Drain the pasta and place in serving bowl. Mix in the sauce and serve.

Serves 8.

270 calories per serving, 1 cup per serving, 6g total fat, 0g sat fat, 0g trans fat,
0mg cholesterol, 140 mg sodium, 48g total carbohydrate, 4g dietary fiber, 1g total sugars,
7g protein, 0mcg (0%) vitamin D, 22mg (2%) calcium, .74mg (4%) iron, 213mg (4%) potassium.

Mexican Chorizo

 

 

7.94% of calories from fat

 

 

This highly seasoned chop "meat" adds an amazing taste to dishes. Use this whenever you would use the "real thing!" It contains all whole foods and is amazingly low in fat.

4-1/2 cups vegetable stock or broth (no added oils)
2 cups white onion, roughly chopped
1/4 cup garlic, minced
7 De Arbol chiles (dried), stems and seeds removed
9 Guajillo chiles (dried), stems and seeds removed
4 New Mexico chiles (dried)
tablespoons raw chia seeds, ground in a mill or electric coffee grinder
2 tablespoons Mexican oregano
2 tablespoons salt
1 tablespoon black pepper, freshly ground
1 cup apple cider vinegar
3 cups pinto beans (2, 15-ounce cans, drained or 3 cups of cooked beans)
2 cups bulgar wheat, dry
 
 
Directions

If using dry pinto beans, instead of canned, soak the beans overnight in water. Rinse, drain, and pressure cook on high for 10 minutes using a quick release.

  1. Sauté onions in 2 tablespoons of the broth in a pan over medium high heat for 7 minutes (add additional 2 tablespoon of broth, if dry). Add garlic and sauté for 30 seconds until fragrant. Remove from heat and add to a high-speed blender.

  2. On a dry grill pan or fry pan, cook all the dried chiles on high heat for 1 minute or more, on each side. Some black spots create a charred taste. Remove from heat and place in a high-speed blender.

  3. Add ground chia seeds, oregano, salt, black pepper, apple cider vinegar, and 4 cups of the broth to the high-speed blender. Blend until smooth. Place mixture in a slow cooker.

  4. Pulse pinto beans in a food processor until just chopped, not homogenous. Transfer chopped beans to the slow cooker.

  5. Add the bulgar wheat to the slow cooker. Mix together all ingredients in the slow cooker. Turn the cooker on low and cook for 4 hours. Remove to a storage container with a lid.

  6. Refrigerate 8 hours.

Serves 18.

170 calories per serving,  1/2 cup per serving, 1.5g total fat, 0g sat fat, 0g trans fat,
0mg cholesterol, 760 mg sodium, 31g total carbohydrate, 9g dietary fiber, 8g total sugars,
8g protein, 0mcg (0%) vitamin D, 81mg (6%) calcium, 2mg (10%) iron, 223mg (4%) potassium.   

Butter Beans, Potatoes, Spinach in Peanut
Butter Beans, Potatoes, and Spinach
in Peanut Sauce

 

 

17.50% of calories from fat

 

The inspiration for this dish comes from Veggie Heaven in Denville, NJ. They had a summer special appetizer, Spinach in Peanut Sauce, which I couldn’t help but love. The combination of spinach and peanut sauce is delicious. However, I didn't love the oil in the dish and I knew I’d have to see if the peanut sauce could be slimmed down and still taste good. Both my husband and I were pleasantly surprised at the results and enjoy all the added ingredients that caused this dish to evolve from appetizer to entrée! This dish also has the added appeal of being pure comfort food!

1 cup dry butter beans (large) or Lima beans
1/2 cup dry roasted peanuts
2 tablespoons rice vinegar
2 tablespoons tamari soy sauce (shoyu)
2 tablespoons agave, raw
2 teaspoons crushed red pepper
2 teaspoons raw tahini
4 cloves garlic
1 teaspoon salt
5 cups vegetable stock or broth (no added oils)
1-1/2 pounds red baby potatoes, with flesh and skin, quartered
1 cup millet
1 pound baby spinach
 

 

Directions

  1. Soak butter beans/lima beans overnight in 3 cups of water. Rinse and drain, and add to a pressure cooker.

  2. Add dry roasted peanuts, rice vinegar, tamari soy sauce, agave, crushed red pepper, tahini, garlic, salt, and vegetable stock to a high-speed blender. Blend until smooth and add to pressure cooker.

  3. Add baby potatoes and millet to the pressure cooker, close, and cook on high pressure for 12 minutes and allow at least 15 minutes for a natural release.

  4. Remove lid, put on low heat or sauté mode if using an instant pot, and stir in spinach in batches until just wilted. Make sure dish is stirred well. Turn off heat and serve.

Serves 6.

360 calories per serving,  1-1/2 cups per serving, 7g total fat, 1g sat fat, 0g trans fat,
0mg cholesterol, 780 mg sodium, 69g total carbohydrate, 15g dietary fiber,
8g total sugars, 16
g protein, 0mcg (0%) vitamin D, 117mg (8%) calcium, 6mg (30%) iron, 1,112mg (25%) potassium.         

Chickpeas with Mexican Chorizo & Olives
 
 
17.60% of calories from fat
 
It’s all in the sauce and my Mexican chorizo, which completes the sauce! The combination of the right peppers and garlic used in the chorizo, paired with the olives, produces a mouthwatering and zesty contrast to the chickpeas and the tofu. The inspiration for this dish came from a Fine Cooking publication, which has been lightened up and "veganized" in this recipe.
1 cup chickpeas (garbanzo beans), dry
1-1/2 cups vegetable stock or broth (no added oils)
3 medium red onions, diced
1 large sweet red bell pepper, diced
1 large sweet green bell pepper, diced
2 tablespoons garlic, minced
3 whole red ripe tomatoes, diced
2 tablespoons quinoa flour
1 cup light beer
1/3 cup orange juice, fresh squeezed
3 tablespoons lime juice, fresh squeezed
1 teaspoon smoked picante paprika
10 ounces tofu – super firm, diced 1/2"
3 servings Mexican chorizo vegan meat* (about 1-1/2 Cups)
1 cup brown rice, short grain, dry
1 cup green olives, with pimiento, sliced
1 teaspoon saffron
2 pounds green peas, frozen (remove from freezer at start of cooking)
2/3 cup cilantro, minced
 
*See Mexican chorizo recipe.
 

 

Directions

  1. The night before, place dry chickpeas in 3 cups of cold water and let soak overnight. (An alternative is to use two 15 ounce cans of chickpeas and add them to a slow cooker at the start of cooking, but using dry beans is preferable for better taste and texture).

  2. Drain and rinse the chickpeas and pressure cook on high in 3 cups of water for 22 minutes, then quick release, drain and rinse, and add to a slow cooker.

  3. Sauté the onions and the peppers in 2 tablespoons of the broth over medium high heat for 8 minutes. Add more broth, 2 tablespoons at a time as needed when the mixture becomes dry. Add the minced garlic and cook for an additional 30 seconds, until it become fragrant. Transfer the mixture to the slow cooker.

  4. In a sauté pan, heat the diced tomatoes and quinoa flour over medium heat, stirring frequently until it thickens. Add the beer and bring to a boil for 3 minutes, stirring frequently. Add the orange and lime juices, the remaining broth, and smoked paprika, then stir. Transfer to the slow cooker.

  5. Add tofu and chorizo to the slow cooker. Cook on low for 3 hours.

  6. Add rice to the slow cooker. Turn up to high and cook for 2 hours. (Alternatively, cook rice separately in a rice cooker and add to the chickpeas 5 minutes before serving.

  7. Add olives, saffron, defrosted peas, and cilantro and stir, 5 minutes before serving.

Serves 8.

460 calories per serving, 1-1/2 cups per serving, 9g total fat, 0g sat fat, 0g trans fat,
0mg cholesterol, 770 mg sodium, 73g total carbohydrate, 16g dietary fiber, 18g total sugars,
23g protein, 0mcg (0%) vitamin D, 105mg (8%) calcium, 5mg (25%) iron, 598mg (15%) potassium.      

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