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Fatfree Vegan Recipes vegetarian recipes

Instant Pot Hawaiian Baked Beans

July 2 2017 Fatfree Vegan Recipes  

Instant Pot Hawaiian Baked Beans Find the recipe on the blog! (C) Susan Voisin for Fatfree Vegan Recipes, 2017. | Permalink | No comment | Add to del.icio.us Post tags:

Find More Recipes on our Blog

April 18 2017 Fatfree Vegan Recipes  

Find More Recipes on our Blog Visit FatFree Vegan Kitchen for hundreds of hand-tested recipes from Susan Voisin’s kitchen. (C) Susan Voisin for Fatfree Vegan Recipes, 2017. | Permalink | No comment | Add to del.icio.us Post tags:

Can’t Find What You’re Looking For?

April 17 2017 Fatfree Vegan Recipes  

Can’t Find What You’re Looking For?Check the blog recipe index. (C) Susan Voisin for Fatfree Vegan Recipes, 2017. | Permalink | No comment | Add to del.icio.us Post tags:

Metch – Oil Free Armenian Style Bulgur Salad

August 7 2016 Fatfree Vegan Recipes  

Metch – Oil Free Armenian Style Bulgur Salad More details and complete nutritional information can be found at LoveLowFat.com/­­eech-eetch-itch-metch-delish-quick-bulgur-recipe/­­. Bulgur wheat is a versatile and healthy way to get in your whole grains. Bulgur is a type of dried, cracked wheat, often used in European and Middle Eastern dishes, such as tabbouleh. The thing I like most about bulgur is its chewy, nutty texture. My favorite bulgur recipe is a simple but delicious Armenian dish called metch. Its also known as eetch, itch or etch. Its got very few ingredients, and because bulgur is par boiled before its dried and sold for retail, you dont even have to cook it! You just let it  sit in hot water for about 20 minutes or so before mixing it with your other ingredients. Be sure not to confuse bulgur wheat with regular cracked wheat. Regular cracked wheat is not precooked and would require different preparation. Also keep in mind when shopping for bulgur is that it comes in different sizes, some more coarse or more fine than others. The size is differentiated by number. For our recipe youll be using bulgur no 2. You can usually find it in a supermarketgrain or bulk aisle. Its also available online. Ingredients: 1 cup dry bulgur (no. 2) 2 cups hot water 1/­­2 large sweet onion, chopped Juice of 1 large lemon 1 tablespoon hot red pepper paste/­­sauce 2 tablespoons tomato paste 1 yellow or red bell pepper chopped (optional) 1/­­4 cup chopped parsley (optional) Instructions: 1. Let the bulgur soak in hot water for about 20 minutes, or until it absorbs the water and plumps up. You can use cooler water but you will have to soak the bulgur longer. 2. After the bulgur is prepped, drain excess water, add the rest of the ingredients, and mix well. 3. Thats about it! Its pretty much ready! If youre like me, you wont want to wait and youll eat it right away. And you certainly can do that! But Ive noticed the more I let the ingredients meld with each other the better it tastes. This bulgur recipe is flexible since you can modify the ingredients and their measurements to suit your taste. For instance, Im inclined to add more lemon and more hot pepper sauce for extra zing, but some people might prefer their metch on the milder side. And, as mentioned in the ingredients list, for an option you can add some chopped bell pepper, preferably red or yellow. Chopped parsley goes nicely as well. Some people even like to add chopped scallion. For myself I prefer it the simple way as described above. Recipe makes roughly 4 servings. (C) ayalnaor for Fatfree Vegan Recipes, 2016. | Permalink | No comment | Add to del.icio.us Post tags: McDougall, Quick & Easy

Healthy Chocolate Frosting (Soy Free)

October 8 2015 Fatfree Vegan Recipes  

Healthy Chocolate Frosting (Soy Free) This quick-and-easy chocolate frosting is perfect for Halloween treats, holiday baking, or anytime dipping! It pipes and holds its shape just like regular buttercream, but has only 1 gram of fat in a 2 1/­2 -tablespoon serving. So, what’s the secret to this guilt-free frosting? Sweet potato! (Thanks to Sandi’s Allergy Free Recipes for the inspiration.) This veggie’s sweet, earthy flavor melds beautifully with chocolate and makes baked goods sing. Just be sure to microwave or bake your sweet potatoes instead of boiling them to keep this frosting rich and creamy. See the recipe on Veggie Quest for nutrition information and a version sweetened only with dates. Ingredients - 2 c cooked sweet potato (from 2 sweet potatoes, each about 6-7 in, baked or microwaved, skins removed) -  1/­2 c cocoa powder (Dutch-process or regular; see notes) -  1/­2 c agave nectar - 2 Tbsp almond butter - 2 tsp vanilla extract - 1 tsp imitation butter flavor (optional) -  1/­2 tsp instant espresso powder or instant coffee (I used Starbucks Via) -  1/­2 tsp salt Directions Combine all ingredients in a food processor. Process until smooth, about 1-2 minutes. (Stop to scrape the sides of the food processor as needed.) Makes 3 cups, or enough for 18 cupcakes. Store in the refrigerator. (Will stay spreadable.) Notes - Make up to 3 days in advance. - Dutch-process cocoa powder imparts a darker color and Oreo-like flavor to this icing. However, regular cocoa powder is great too! (C) veggiequest for Fatfree Vegan Recipes, 2015. | Permalink | No comment | Add to del.icio.us Post tags: gluten-free, higher-fat

No-Oil Oil

February 6 2015 Fatfree Vegan Recipes  

Source: Benton Sister’s Cookbook #3 1 cup water 1 Tbsp. cornstarch 1/­­2 tsp. salt 1 Tbsp. dried basil Whiz in blender, water, cornstarch, and salt. Pour into saucepan; stir in basil. Heat to a boil. Cool. Will have the shine and consistency of oil to use in place of oil for those certain recipes or add your own favorite exotic flavor to this no-oil oil to add that special touch to that certain recipe. (C) archives for Fatfree Vegan Recipes, 2015. | Permalink | No comment | Add to del.icio.us Post tags: gluten-free, McDougall

Mom’s Creamy Cauliflower Soup

November 11 2014 Fatfree Vegan Recipes  

Mom’s Creamy Cauliflower Soup Recipe by Ellen Naor. More details and complete nutritional information can be found at lovelowfat.com/­­vegan-cauliflower-soup.  My mom is an awesome cook, and she sometimes surprises me with amazing dishes made from ingredients I previously thought I didn’t like. I’ve never been a big fan of cauliflower, and I’m not a big soup eater. But her vegan cauliflower soup blew me away the first time I had it. I just couldn’t stop eating it! Now it’s one of my all time faves, and I even bought an immersion blender so I can make it myself. Yum! Besides being insanely tasty, this soup is incredibly easy to make. It’s also super healthy since with no added oil it’s extremely low in fat. So simple, so delicious. You can’t beat yummy, easy, and healthy, so let’s get cooking! Ingredients: 1 head cauliflower, medium size 1 small Yukon Gold or other waxy potato 1 tablespoon fresh lemon juice 6 cups waterteaspoons Better Than Bouillon No Chicken Base – sometimes I cheat and add a little more since I love the flavor so much, but be aware that increases the sodium content substantially.  If you’re watching your sodium intake, you may want to substitute with a low sodium broth instead. Instructions: 1. Prepare the cauliflower by removing the core and green leaves. Trim off any brown spots, cut it into smallish chunks, and rinse them. 2. Prepare potato by rinsing and cutting into thin slices. 3. Combine all ingredients in a soup pot or a saucepan large enough so that level of liquid is at least 2 below rim of pan (to leave room for immersion blending, see below). Liquid should be 2-3 deep. 4. Bring to a boil and simmer for 25-30 minutes, until cauliflower is very soft. You can test how soft the cauliflower is with a fork. 5. Remove from heat and process with immersion blender until smooth and velvety. It’s important to mix it well, such that all of the potato is completely blended. This releases the starch in the potato which gives the soup its creamy texture. 6. Serve with a sprinkle of paprika! The recipe makes around 8 cups of creamy cauliflower soup, enough for six servings. (C) ayalnaor for Fatfree Vegan Recipes, 2014. | Permalink | 16 comments | Add to del.icio.us Post tags: gluten-free, McDougall, Quick & Easy

Banana Muffins with Peanut Butter Glaze

September 1 2014 Fatfree Vegan Recipes  

Banana Muffins with Peanut Butter Glaze For your consideration is my Banana Muffins with Peanut Butter Glaze recipe – A delicious low fat 100 calorie treat.–Scott Wet Bowl: 3/­­4 c soy milk (I used a watered down homemade version with nutritionals consistent with Silk lite, no sugar added) 1/­­2 cup vegan sugar 1 Tablespoon lemon juice 2 flax eggs* * prepare flax eggs (2 level Tablespoon of freshly ground flax seeds in bowl, slowly stir while adding 6 Tablespoon of water, then refrigerate for at least 15 minutes) Dry Bowl: 1 cup whole wheat pastry flour (I used Bob’s) 1 1/­­2 teaspoons baking powder (1/­­2 T) 1/­­2 teaspoon baking soda 1/­­2 teaspoon salt 1/­­2 teaspoon ground cinnamon 1/­­2 large banana, diced 1/­­4″ pieces (add to flour) Glaze: 2 Tablespoon Betty Lou’s Just Great Stuff Powdered Peanut butter 1 Tablespoon brown rice syrup (or agave, or maple syrup) 2 Tablespoon water (add more as needed to get a pancake batter consistency) Directions: Preheat oven to 400 F Prepare your muffin tins with paper liners (or lightly spray) I used Freshware silicone petite 12 cavity pan, no spray or liners needed. Mix wet bowl ingredients until combined using a whisk or fork Mix dry bowl ingredients until well combined. Pour wet bowl ingredients onto dry. Fold very gently with spoon only until most of the flour is absorbed… don’t fold any more than 10-12 times… it will look like it needs to be mixed more, but don’t :)… the less you stir it the better end result. Divide equally into 12 cavities (tins or silicone). These are not intended to be full size muffins, they will be small. See variations below for full sized muffins. It is important that your oven be preheated. Place in center of oven, and bake at 400 F for 13-15 minutes (my oven it’s 14 minutes exactly), remove, let cool for 10 minutes. Combine Glaze ingredients in bowl until smooth, using fork, drizzle on top of still warm muffins… let cool completely before removing from silicone. Variations: For larger muffins, divide batter evenly in 6 muffin tins, increase bake time to 14-16 minutes. In my humble opinion, the 100 calorie size is perfect Nutrition (from unverified sources): 97 calories 20 carbs 1 fat 2 protein 210 sodium 10 sugar Enjoy! (C) artscott for Fatfree Vegan Recipes, 2014. | Permalink | 4 comments | Add to del.icio.us Post tags:

Potato and Grilled Corn Salad with Fresh Dill

May 31 2014 Fatfree Vegan Recipes  

Potato and Grilled Corn Salad with Fresh Dill Summer is pretty much in full swing in most parts, which means picnics, family bike rides, BBQs, and lots of dinners on the patio.  A popular summer salad which I was never really able to get behind is the traditional potato salad.  I just find it too heavy with mayo and much too creamy for my liking.  I do, however, love the idea of grilled corn, fresh dill and tangy mustard in my potato salad, and thats just what I did to recreate this classic dish. For more photos, see my post at Love and Lentils. Potato & Grilled Corn Salad with Fresh Dill Prep Time: 10 minutes Cook Time: 25 minutes Total Time: 35 minutes Yield: Makes 6-8 servings Ingredients 4 organic cobs of corn, husked 2 pounds small white potatoes, washed 3 green onions, sliced 2 tablespoons dijon mustard 1/­­4 teaspoon salt 1/­­4 teaspoon freshly ground black pepper 1/­­4 cup white wine vinegar 2 tablespoons chopped fresh dill Instructions Place corn on grill over medium-high heat. Grill until tender and slightly charred, about 10 minutes. Remove from heat, let cool slightly before handling, then cut off kernels using a sharp knife. Place into a large bowl. In a large saucepan of boiling salted water, cook the potatoes until tender, about 15 minutes. Drain and slice in half. Add to the bowl of corn, along with green onions, mustard, salt, pepper, vinegar and dill. Toss all to combine well. Serve and enjoy! (C) loveandlentils for Fatfree Vegan Recipes, 2014. | Permalink | 4 comments | Add to del.icio.us Post tags: McDougall, Quick & Easy

Tom’s Cheezy Sauce

April 19 2014 Fatfree Vegan Recipes  

1 small head of cauliflower (steamed till soft, almost falling apart when picked up with spoon) 1/­­4 cup cashews 1 roasted red pepper (or one 4 oz jar of pimentos) 1 TB tahini 1/­­4 cup nutritional yeast 1 TB Braggs Liquid Aminos, (Tarmari or low-sodium soy sauce) Juice of 1/­­2 lemon (include zest for additional flavor) 1/­­2 tsp paprika (if you like more heat try 1/­­8 tsp cayenne) 1/­­4 cup water Place all the above in a high speed blender, whirl away. I’ve used it in mac-n-cheese that I might make, in Susans cheesy hash browns, as a topping for broccoli, or a very easy no time to cook meal I make with a russet baked potato, topped with some black beans, steamed broccoli, niblet corn and this cheeze sauce, scalloped potatoes or a great topping for asparagus. Modify as suits your needs. It’s a great way to sneak some nutrition into a meal if kids might be somewhat picky with their food choices. Here is Susans Cheesy Hash Brown Recipe: http:/­­/­­blog.fatfreevegan.com/­­2013/­­02/­­healthy-hash-brown-casserole.html (C) euromixer for Fatfree Vegan Recipes, 2014. | Permalink | One comment | Add to del.icio.us Post tags: Eat To Live, gluten-free, Quick & Easy

Tofu Scramble with Black Beans and Wilted Spinach

March 6 2014 Fatfree Vegan Recipes  

Tofu Scramble with Black Beans and Wilted Spinach Recipe by Ayal Naor.  More details on this recipe can be found at hathayoga.com/­­vegan-tofu-scramble/­­ I’ve made a lot of variations of tofu scrambles in my time, but this one is hands down my favorite. It’s incredibly tasty with fantastic texture, and is super healthy for you to boot. It’s also easy and quick to make. Can’t argue with that! This scramble is super low fat since it’s cooked using no oil at all, not even when frying. All of the ingredients are extremely low fat. In fact, whatever fat is in the dish comes primarily from the low fat tofu! Ingredients: 14oz block of Nasoya Lite Firm tofu 1 can of Trader Joe’s organic black beans 5oz bag of Trader Joe’s organic baby spinach 1/­­2 of a yellow onion 8 grape tomatoes 2 tbsp of nutritional yeast 1/­­2 tsp of turmeric 1/­­4 tsp organic dill weed 1 1/­­2 tsp Better Than Bouillon “No Chicken Base” a dash of black pepper Should go without saying, but feel free to substitute other brands for the ones I used. But for me the magic ingredient is the Better Than Bouillon “No Chicken Base”. I first learned about it when making a dish from “Vegan Cooking for Carnivores“, a cookbook by Ellen Degeneres’ chef Roberto Martin. It makes everything taste great! Instructions: Dice the onion, and saute it in a nonstick pan over medium heat using about a quarter cup of water (instead of oil). If the water evaporates before the onion starts to brown, you can add a little more water. While the onion is frying, drain the tofu and rinse the beans. Also, prepare the bouillon by mixing the Better Than Bouillon paste with one half cup of boiling water. When the onion is browned, add the tofu into the frying pan. You can break it into chunks by hand, or just chop it up with your spatula as you stir it into the onions. Next add the nutritional yeast, turmeric, dill, black pepper, and bouillon. Make sure it’s well mixed, but without mashing the tofu so much that it loses its chunkiness. Chop the grape tomatoes into quarters. Add the tomatoes and black beans to the mix. Let it all cook for about 15 minutes, turning it over with a spatula about every 5 minutes or so until it starts to brown. Once the mixture is browned, you’re ready to add the spinach. Adding a whole bag will seem like a lot when you put the fresh leaves in, but it’s amazing how much they shrink once they start to cook! Once the spinach has wilted into the mix, you’re vegan tofu scramble is done! Serve with fresh greens of your choice on the side (we love arugula) and a piece of toast. No one will ever guess there’s hardly any fat in it! (C) ayalnaor for Fatfree Vegan Recipes, 2014. | Permalink | 21 comments | Add to del.icio.us Post tags: Eat To Live, gluten-free

Southern Grits and Greens Casserole

February 10 2016 Fatfree Vegan Recipes  

Southern Grits and Greens Casserole Inspired by a recipe included in one of the fluffy, funny romance novels I’m so enamored of, this grits and greens casserole has plenty of Southern sass. However, unlike the original recipe--which has enough butter, cream, and cheese to make Paula Deen blush--this version, adapted from a recipe in Eating Well, is nearly fat free and as healthy as it is delicious. See the recipe on Veggie Quest for nutrition information and make-ahead directions. Ingredients 1 large bunch collard greens (1 1/­­2 lbs before trimming) OR 1-lb bag of frozen collard greens (see Notes) 1 medium onion, diced 4 cloves garlic, minced 4 c low-sodium vegetable broth, divided 1 c grits (not instant) 1/­­4 c salsa salt to taste cooking spray (optional) 1 c cornflakes 2 tsp dried parsley 1/­­2  tsp Cajun seasoning or 1/­­8  tsp salt Directions Prep the collard greens: Wash, remove stems, and chop into small pieces. In a large pot over medium-low heat, add onion and cook for 6 minutes, stirring frequently. Add a splash of water as needed to prevent sticking. Add garlic and cook for another 2-3 minutes, until garlic is fragrant and onion is just starting to brown. Add 1 c broth, turn heat to high. When broth is bubbling, add greens and stir until wilted and volume is reduced by at least half. (About 2 minutes.) Turn heat to medium-low, cover, and simmer 20 minutes, until greens are very tender. Stir occasionally, adding water as needed if pot looks dry. Remove greens from heat and drain in a colander. Press out any extra liquid with the back of a spoon. Preheat oven to 400F. In a covered medium pot, bring remaining 3 c broth to a boil. Remove lid and add grits slowly, whisking constantly to prevent lumps. Continuing to stir, bring mixture to a simmer. Turn heat to low and, stirring constantly with a spoon, cook 4-5 minutes or until grits are thickened. Remove grits from heat. Gently stir in salsa and salt to taste. Spray an 8-inch square (2-quart) casserole dish with cooking spray, if using. (You can omit, but grits may stick a bit around the top.) Using a heat-safe rubber spatula, spread half the grits in the bottom of the casserole dish. Add the greens, flattening with a spatula. Add the remaining half of the grits, smoothing the top. In a medium bowl, crush cornflakes, sprinkle lightly with water, and toss to coat. Add dried parsley and Cajun seasoning and toss to combine. Sprinkle over casserole. Bake at 400F for 25-30 min, or until cornflakes are lightly toasted. Notes - To use frozen greens: Skip step 1. In step 3, don’t worry about reducing volume; just bring greens briefly to a boil and then return to a simmer. (C) veggiequest for Fatfree Vegan Recipes, 2016. | Permalink | No comment | Add to del.icio.us Post tags:

Homemade unsweetened soy yogurt

August 8 2015 Fatfree Vegan Recipes  

Homemade unsweetened soy yogurt More details and complete nutritional information can be found at lovelowfat.com/­­homemade-soy-yogurt-recipe/­­. Did you know that many yogurts out on the market are just as bad for you as a Twinkie? Not only is dairy being revealed as linked to numerous health issues, but the sugar content in many store bought yogurts is mind blowing. You might think a Twinkie is tooth-ache sweet with 19 grams of sugar. Well many of the popular brands of yogurt have up to 29 grams of sugar per serving! With the American Heart Association recommending no more than 30 grams of sugar per day for women, we might be better off with the Twinkie! Although we are not recommending that either. The options out in the world for plain, unsweetened soy yogurt are slim. And if you can find it, its usually pretty expensive. Luckily its easy to make at home. Ive been making my own soy yogurt for years and someone recently asked us to post our homemade soy yogurt recipe. So here it is! Ingredients: 4 cups plain, unsweetened soy milk 1 heaping tablespoon of soy yogurt for starter (sweetened is fine, just be sure it has live active cultures) Optional: fruit and/­­or sweetener of choice You will also need a yogurt maker, or anything that will keep the yogurt at a steady temp of between 110-115 degrees F (such as a heating pad or blanket, or a digital crockpot). I find a yogurt maker to be the easiest method, and you can find them pretty inexpensively. Instructions: 1. At medium temperature, heat the soy milk in a 2 quart sauce pan until it comes to a boil. Keep an eye on it! It expands a lot as soon as it reaches its boiling point, and can boil over pretty quickly. 2. Remove from heat and let cool to about 110 degrees. Meanwhile, preheat yogurt maker by turning it on. As the milk is cooling, you might see a skin form on the surface. I find that removing it helps it to cool a little more quickly, plus I prefer it not to get mixed in to the recipe. Its easy to remove with a spoon. 3. Once cooled to the proper temp, pour into your yogurt making container or bowl. 4. Gently stir in yogurt starter, cover and let sit in your yogurt maker for anywhere from 8 to 12 hours, depending on how tart you prefer it. The longer it sits, the more tart your soy yogurt recipe will be. 5. Let chill for a few hours and its ready to use! The texture should be creamy and somewhat firm, as yogurt is. The recipe makes about a quart of soy yogurt. Before you eat it all up, however, save a heaping tablespoon for your next batch of homemade soy yogurt so you dont have to buy another starter. With that, you can keep it going infinitely as long as you continue to regularly make yogurt. What not to do: There are a number of reasons that could cause your homemade soy yogurt not to firm up: - milk other than unsweetened plain soy milk was used - milk did not boil all the way or was somehow contaminated in cooling process - soy milk was not at the proper temp when starter was added - yogurt starter did not have active cultures - setting temperature was too cool - yogurt was not let to set long enough But its very simple to avoid these pitfalls as long as you follow the recipe as directed. And once you make your own homemade soy yogurt, you may find yourself never buying overly sweetened, overpriced mass produced yogurt again! (C) ayalnaor for Fatfree Vegan Recipes, 2015. | Permalink | 3 comments | Add to del.icio.us Post tags:

Mac and Cheeze Stuffed Acorn Squash

November 15 2014 Fatfree Vegan Recipes  

Mac and Cheeze Stuffed Acorn Squash This vegan Mac & Cheeze is incredible – It is creamy, smoky, and delicious. No nuts in this recipe, and all of its deliciousness is derived from plant power!!  I was so thrilled when I realized that my cheese sauce did not need any added nuts. The baked acorn squash bowl makes this a complete meal and a fun presentation!  I have made this recipe for many dinner parties and it is always a hit!  Please enjoy! Xoxo, Ashley, Lipstick and Berries   Mac & Cheese Sauce Ingredients (Serves 2) 1 Medium Yam, boiled, (skin removed optional) 1 Small Carrot, boiled (about 1 cup) Water or Vegetable broth, for sautéeing 1 Sweet Onion, sliced 1/­­2 Teaspoon Minced Garlic 1 Tablespoon Lemon Juice 1 Tablespoon Dijon Mustard 6 Tablespoons Nutritional Yeast 1/­­2 Teaspoon Smoked Paprika 1/­­4 Teaspoon Ground Turmeric Sprinkle of Black Pepper 1/­­4 – 1/­­2 Cup Non-Dairy Milk, unsweetened Other Ingredients Whole Wheat Pasta, boiled (or any of you’re favorite pasta) 1 Acorn Squash, halved and baked Directions 1.  Bake Squash.  Place whole squash in a baking dish with an inch or two of water.  Bake at 375 degrees for about 45 minutes. 2.  Boil Yam & Carrot until very soft.  (You are welcome to leave the skin on the yam if you like) 3.  In a saute pan, add a splash of water and heat on medium/­­high.  When water starts to sizzle, add the chopped onions to the pan. 4.  Water Saute the onions (continue to add water to prevent sticking) for 3-5 minutes or until slightly translucent. 5.  Add garlic to the onions, and sauté until fragrant. 6.  Add lemon juice, dijon, paprika, turmeric, and black pepper. 7.  Once the Yam, carrots, and sauté mixture are completed individually, Add all into a high powered blender or Vitamix and puree until completely smooth. 8.  Cook pasta according to package directions. 9.  Remove squash from oven.  Carefully slice in half and scoop out seeds. 7.  Pour cheese sauce over warm pasta and place in acorn squash bowl! (C) lipstickandberries for Fatfree Vegan Recipes, 2014. | Permalink | 15 comments | Add to del.icio.us Post tags: Eat To Live, McDougall

Oat-chata from OATrageous Oatmeals

September 29 2014 Fatfree Vegan Recipes  

Oat-chata from OATrageous Oatmeals Heres a new recipe for you  from my latest book, OATrageous Oatmeals. I hope you enjoy it - its my new favorite drink! - Kathy Hester, Healthy Slow Cooking Horchata is a traditional Mexican beverage made with homemade rice milk, cinnamon and sweeteners. Ive taken liberties with it here by adding in oats and almonds. Its amazing served over ice. I have to admit that I went through my first batch in a day--it is just that good. Consider yourself warned. Maybe go ahead and make a double batch. If you are not a fan of agave or stevia feel free to use your sweetener of choice, to taste in their place. It’s gluten and soy-free too! Oat-chata from OATrageous Oatmeals Makes about 4 cups 4 cups (946 ml) water, divided 1/­­2 cup (40 g) steel-cut oats 1/­­4 cup (27 g) skinned almonds, whole or slivered 1/­­4 cup (46 g) long grain brown rice 2 whole cinnamon sticks 1 tablespoon (15 ml) agave nectar 1 teaspoon vanilla 3/­­8 teaspoon stevia Put 2 cups (473 ml) of the water in a 4-cup (946-ml) sealable glass container along with the oats, almonds, rice and cinnamon. Soak overnight or between 8 to 24 hours. Once the soaking time is up, remove the cinnamon sticks and pour the mixture into a blender. Blend for 1 to 2 minutes or until most of the particles have broken down. Strain through a small mesh strainer into a bowl with a pour spout. Rinse the blender and strainer. Strain the mixture a second time into the blender. Add the other 2 cups (473 ml) of the wateragave, vanilla and stevia and blend well. Store leftovers in the fridge. Serve over ice. I used my favorite sweetener combination and encourage you to do the same. Just blend the milk with a touch of your sweetener, then taste and add more if necessary. **For zero waste in this recipe, save the pulp you strain out of this milk and cook it with about 1 to 2 cups (235 to 475 ml) of water over medium heat until the rice particles become soft. I like to eat it as a breakfast with a little sweetener - yum! (C) geekypoet for Fatfree Vegan Recipes, 2014. | Permalink | 3 comments | Add to del.icio.us Post tags: gluten-free, higher-fat

Mom’s Magical Vegan Blueberry Pancakes

June 16 2014 Fatfree Vegan Recipes  

Mom’s Magical Vegan Blueberry Pancakes Recipe by Ellen Naor, photos by Jacob Naor. More details and complete nutritional information can be found at hathayoga.com/­­vegan-blueberry-pancakes/­­ My mom has been cooking low fat vegan for years, and she’s an amazing cook. This is one of her signature creations. She wanted to call these “Dad’s Favorite Pancakes”, which they are. But while he does help her cook, the recipe is all hers. So I convinced her to let me call them “Mom’s Magical Vegan Blueberry Pancakes”! You might ask what makes my moms pancakes magical? Because they magically disappear! Not only are these delicious, but theyre low fat and super healthy too. Besides being vegan, part of the reason these are so good for you is that no oil is used in the recipe. You can eat a big stack of them, guilt free! Ingredients: 1/­­2 cup graham flour 1/­­4 cup whole-wheat flour 1/­­4 cup whole-wheat pastry flour 2 tablespoons wheat germ 2 teaspoons baking powder (aluminum free) 1 teaspoon vanilla 1 cup almond milk or other plant-based milk (+ additional tablespoons as needed) 1/­­2 cup frozen bluberries (optional – no need to thaw) Instructions: 1. Mix the flours, wheat germ, and baking powder in a medium sized bowl. 2. Add the almond milk and vanilla. 3. Combine with a wire whisk or a fork. Add additional milk a tablespoon at a time to achieve proper consistency. Batter should be fairly thick, but thin enough to drip from the whisk. 4. Add blueberries, and gently mix them in with a large spoon. 5. Preheat non-stick frying pan for 2-3 minutes, at medium temperature. 6. Spoon batter into frying pan, making pancakes about 3 wide. 7. Turn down the heat a bit if necessary, to avoid burning the outside before the inside is cooked. Use your finger to test done-ness: the pancakes spring back when pressed. 8. The batter tends to thicken as it stands. Add additional almond milk or water to remaining batter, one tablespoon at a time, to maintain the right consistency. 9. Time to eat! Makes 10-12 small vegan blueberry pancakes, to serve two happy people. If you have any leftovers, you can always freeze them. They toast up nicely for a quick, easy breakfast anytime. You can also make up a double batch just to have some extras around! (C) ayalnaor for Fatfree Vegan Recipes, 2014. | Permalink | 3 comments | Add to del.icio.us Post tags: McDougall

Easy Cannellini Bean Soup

May 29 2014 Fatfree Vegan Recipes  

Easy Cannellini Bean Soup I originally made this soup trying to recreate the side of white beans at Zoe’s Kitchen, which is too high in oil to my liking. I skipped the oil and added more broth to turn the side dish into a soup, and it came out delicious and satisfying. Despite of its simplicity, it is one of the most popular soup recipes on my blog. Serve it sprinkled with parsley flakes along with a nice chunk of homemade bread. ~ Alina from Vegan Runner Eats Ingredients: 2 cans cannellini or other white beans, drained and rinsed (or 3 cups cooked white beans) 2 carrots, diced 2 celery stalks, diced 1 medium onion, diced 3 garlic cloves, minced 1 1/­­2 inch piece kombu – an Asian sea vegetable (optional) Water or vegetable broth – the amount equal to 2 empty bean cans (here’s an easy way to make your own veggie broth) 1 bay leaf 1/­­2 Tbsp dried thyme 1/­­2 Tbsp rubbed sage 1/­­2 Tbsp chopped fresh rosemary Salt, pepper to taste Instructions: 1. In a medium-sized Dutch oven or other thick-bottomed soup pot, heat up 1-2 Tbsp water or broth on medium heat until bubbly. Add chopped onion, celery and carrot. Cook for about 5 min, stirring occasionally, adding more water to prevent vegetables from sticking to the pot. Add minced garlic and cook for another 1 min. 2. Add the rest of the soup ingredients except for salt, pepper, and fresh rosemary (if using dried rosemary, halve the amount and add at this time with the rest of the ingredients). Bring to a boil, reduce the heat to medium-low, and simmer for 20-25 min. Taste the soup to check if all the flavors have blended together. If not, simmer for another 5 min. 3. Take out about 1/­­3 of the soup into a bowl, mash with a potato masher until the components of the soup are broken down and look like gravy (this can also be done with an immersion blender). Return the mashed soup to the pot, add salt, pepper and fresh rosemary, stir well, simmer for another 3-5 min. 4.  Just before taking the soup off the heat, check for seasoning. Take out bay leaves and kombu. Let cool for 5-10 min before serving. (C) alinaz1 for Fatfree Vegan Recipes, 2014. | Permalink | 4 comments | Add to del.icio.us Post tags: Eat To Live, gluten-free

Warm Potato Salad with Spinach and Chickpeas

March 19 2014 Fatfree Vegan Recipes  

Warm Potato Salad with Spinach and Chickpeas This warm potato salad is a step aside from the traditional version: it’s cooked in a hot skillet and doesn’t call for mayonnaise or other fattening dressings. I like to stir in a handful of spinach, kale, or any other greens I have on hand, or serve it on top of a veggie salad to make it more filling. Another delicious way to serve this potato salad: spread some of it on a warm tortilla, top with fresh salsa, wrap it up and enjoy! ~ Alina from Vegan Runner Eats blog Ingredients (to make 1 serving): 1 medium red potato, cubed into 1/­­2-inch pieces (can be left unpeeled) 1/­­4 cup cooked chickpeas or other beans 1/­­4 cup bell pepper, chopped 1 Tbsp red onion, chopped 2 crimini mushrooms, chopped (optional) handful fresh spinach olive oil cooking spray Spices: 1/­­2 tsp fresh rosemary, chopped 1 Tbsp fresh basil leaves, chopped 1/­­4 tsp ground cumin 1/­­4 tsp paprika pinch cayenne (optional) salt, pepper to taste Directions: 1. Heat up a heavy-bottomed nonstick pan over medium heat. Spray with cooking spray. Once the pan is hot, add cubed potatoes, spray them with some more cooking spray, stir with a spatula to distribute them evenly over the pan, and cover with a lid. Cook for 8-10 min, stirring every 2-3 min to prevent the pieces from sticking to the pan. Meanwhile, chop onions, bell pepper and mushrooms. 2. The potatoes are going to be almost done when they form a nice brown crust, and slide easily across the pan. If you pierce a piece with a fork, it should go in easily. Once the potatoes reach this point, add chickpeas, cover with a lid, and cook 2 min more. 3. Remove the lid, add onions, bell peppers, mushrooms, salt and all of the spices except basil leaves. Continue to cook another 2 min, stirring often. 4. Stir in a handful of spinach leaves. As soon as they begin to wilt, take the pan off the heat. Serve immediately, sprinkled with chopped fresh basil leaves. Enjoy! (C) alinaz1 for Fatfree Vegan Recipes, 2014. | Permalink | 14 comments | Add to del.icio.us Post tags: Eat To Live, gluten-free, McDougall, Quick & Easy

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