Karen Warwick RHN - RECIPES

Karen Warwick RHN

Pumpkin Raisin Muffins

1/1/2023

By Chef AJ Makes 12 muffins

I have altered some aspects of this recipe. These muffins a super hearty so they are more of a meal than a treat. They are great to take to work on a cold winter day. This recipe requires a food processor to process some of the ingredients.

Ingredients:

2 large very ripe bananas
½ cup oat milk
1 can organic pumpkin
½ cup date paste (½ cup dates ¼ cup water)
2 Tbs. chia seeds
1 Tbs. pumpkin pie spice
1 Tbs. vanilla
3 cups rolled oats
1 cup organic raisins

Method:

To make the date paste, soak ½ a cup of dates with ¼ cup of filtered water overnight to soak up the water.
Preheat your oven to 350°F.
In a food processor, process the dates until smooth. Then add the bananas and oat milk and process until smooth.
Finally add the pumpkin, chia seeds, spice and vanilla and process until well combined.
In a big bowl, combine the rolled oats and raisins
Then pour the pumpkin mix over the oats and raisins and stir to combine.
Spoon equal amounts of the mixture into a silicone muffin pan or a standard muffin tin lined with cupcake liners.
Bake for 45 minutes and then let cool.
These muffins freeze and thaw well so you can control your consumption.

*Note: Because the raisins are much more calorically dense, omit them if you are trying to lose weight.

Go here to print this recipe: pumpkin_raisin_muffins.docx

Compliant Caesar Salad

12/5/2022

By Cathy Fisher of StraightUpFood.com

I like this recipe when I want a fattening Caesar salad without the fat and salt. The bell pepper adds some additional color and flavor. You can top the salad with nutritional yeast for a cheesy flavour. And air-fried potato cubes or roasted chickpeas add a change in texture. I have adjusted this recipe to be oil and fat free.

You can buy pre-washed romaine lettuce in packages of three. The dressing makes enough to dress three salads. And one can of chickpeas can be divided into three parts as well. I eat this giant salad over three consecutive days.

Ingredients for Salad (1 serving)

1 large head romaine lettuce, coarsely chopped*
1 red bell pepper, seeded and chopped

Ingredients for the Dressing (3 servings)

½ cup filtered water
1 can cooked white beans (navy or cannellini) Or 2 cups steamed cauliflower
Juice of 1 lemon
2 Tbs. Dijon mustard
1 Tbs. raisins or 1 date, chopped
1 medium clove garlic, chopped
1 tsp. dried Italian seasoning

Method

Place the lettuce and bell pepper into a large bowl.
Put all dressing ingredients into a blender and blend until smooth.
Pour one third of the dressing over the salad and mix well.
Sprinkle with nutritional yeast. (optional)
Add Compliant Caesar Chickpeas. (Optional: recipe below)
Add freshly ground pepper to taste.

*Note: Using a plastic knife to cut the Romaine stops it from going brown. Or hand ripping the lettuce also can reduce oxidation. If you will be eating this salad over several days, prepare you lettuce this way, but store it separate from the dressing until you are ready to serve.

Go here to print this recipe: compliant_caesar_salad.docx

COMPLIANT CAESAR CHICKPEAS

These are a great addition to your salad. They add extra protein and are tasty on their own. Use them on your salad or make this recipe for people that love snacking on nuts. It's a healthy low-calorie alternative.

Ingredients

1 can chickpeas, drained and rinsed
1 ½ Tbs. nutritional yeast
1 tsp. garlic powder
1 tsp. Italian seasoning
Optional: sprinkling of Mrs. Dash Garlic and Herb seasoning

Method

Preheat oven to 400 degrees. Line a cookie sheet with parchment paper.
Rinse and drain chickpeas. Drain very well to get them as dry as possible.
In a small bowl, combine the nutritional yeast, garlic powder and Italian seasoning until evenly mixed.
In a medium bowl, add well-drained chickpeas and spice mixture. Stir to coat the chickpeas.
Transfer the chickpeas to the baking sheet. Optional sprinkle with Mrs. Dash.
Put the baking sheet in the oven and bake for 15 minutes. Then turn the chickpeas and return to the oven for an additional 15 minutes.
Check the chickpeas after 30 minutes in the oven to see if they are the color and consistency you like. If not, return for an additional 15 minutes.
After baking, remove the cookie sheet from the oven and let the chickpeas cool completely.

When they are completely cool, store them in an airtight container at room temperature so they don’t get soggy.

Go here to print this recipe: compliant_caesar_chickpeas.docx

Compliant Pumpkin Pudding

11/1/2022

By Chef AJ

This recipe is great if you want that pumpkin pie taste, but you have neither the time nor the energy to bother. It makes 4 big servings, and it is ready to eat in 15 minutes. This recipe is super healthy with tons of fiber from the dates, pumpkin, chia seeds and banana. There is no sugar, salt or oil in this guilt-free recipe.

Ingredients

1 cup unsweetened plant milk
⅔ cup pitted dates, chopped
⅓ cup chia seeds
1 can pumpkin (not pie filling)
1 banana
1 Tbs. vanilla
1 Tbs. pumpkin pie spice

Method

In a blender, but the plant milk, dates and chia seeds in to soak for at least 5 minutes to soft.
Add pumpkin, banana, vanilla and pumpkin pie spice. Blend until smooth.
Pour into 4 small bowls and cover. Chill in the fridge for several hours or overnight.
Optional: Dust with cinnamon before serving.

Go here to print this recipe: compliant_pumpkin_pudding.docx

Compliant Greek Dressing

10/16/2022

This oil free dressing is delicious. It goes well on any salad, but it is particularly well with the Greek Inspired Tabouleh and the Complaint ‘Dry’ Greek Salad.

I have created this dressing with two versions. One is a standard dressing and the other is a creamy version.

Ingredients:

⅓ cup red wine vinegar
1½ cups filtered water
2 Tbs. chia seeds
1 tsp. raisins
¼ cup fresh lemon juice
¼ cup Dijon mustard
2 tsps. dry oregano
1 tsps. dry basil
10 turns black pepper

Ingredient for creamy version:

2 cups steamed cauliflower or 1 cup Chef AJs Honey Mustard Dressing

Method:

Combine the water, chia seeds and raisins in a blender and soak for an hour. This will help the chia to set and the raisins to soften so the dressing will blend smooth. Note: If you are making the creamy version, steam your cauliflower now and set aside to cool.
Add the remaining ingredients to the chia seeds and water in the blender and blend until smooth.
Store dressing in glass jars in the fridge. The basic version makes about 2 cups. The creamy version makes 3 cups of dressing.

Go here to print this recipe: complaint_greek_dressing_revised.docx

Compliant 'Dry' Greek Salad

10/15/2022

Greek salad is loaded with fat, and I am not talking about the dressing. Both olives and feta cheese are high in fat. Even faux feta made from tofu is high in fat. So, if you are looking to lose some body fat, make this ‘dry’ salad which will keep for a week without getting soggy.

Check out my recipe for Complaint Greek Dressing and Greek Inspired Tabouleh to compile an absolutely delicious and fat free version of this flavorful salad.

Ingredients

3 cucumbers, deseeded and chopped
¼ red onion, chopped
1 bell pepper, deseeded and chopped
1 container cherry tomatoes, rinsed and dried

Method

End and peel cucumbers. Cut in half and then quarter lengthwise. Deseed the cucumbers by running the knife down the jelly part. Use a tablespoon (bowl down) to remove any remaining seeds and jelly. Roll the 4 pieces (in the half of the cucumber) in a double piece of paper towel to absorb the extra water. Repeat this process for all three cucumbers. Then prepare the other vegetables.
Slice then chop the red onion. Separate the pieces. Red onion is strong so you want it divided evenly throughout the salad. Set aside.
Remove the stem off of the bell pepper and remove the seeds. Cut into thirds and then chop the thirds into bite-sized pieces.
To assemble the salad, you will want to do it in three layers so that the vegetables will be evenly distributed. So, remove the cucumber from the paper towel and chop it and put in a big bowl. Then add 1/3 of the red onion, one third of the bell pepper and one third of the cherry tomatoes. Repeat the layering two more times.
Cover and put in the fridge. This salad will last for about a week.
To serve this salad, put the salad on a bed about 4 cups of chopped greens. Then you can add the Greek Inspired Tabouleh and the Complaint Greek Dressing. And enjoy a new flavor profile to get your vegetables in.

Go here to print this recipe: compliant_dry_greek_salad.docx

Chef AJ's CranPEARy Relish

10/8/2022

This fresh cranberry sauce is a great addition to your holiday meal. The roasted pears really add a nice sweetness to this healthy alternative. Any leftovers can be used to top your morning oatmeal.

Ingredients

1 cup roasted pear halves (this is from 2 14-ounce cans of pears packed in their own juice or water)
2 large oranges plus their zest
12 ounces (1 bag) unsweetened fresh cranberries

Method

Roast the pear halves on a baking sheet with parchment paper for 35-45 minutes in an oven preheated to 400°F. Remove from oven and let cool.
Zest the oranges and peel and section them. Remove any seeds you find.
Place all ingredients in a food processor fitted with an ‘S’ blade and pulse until a uniform texture is reached. Do not liquify.
Serve as a side for your holiday meal.

Go here to print this recipe: chef_ajs_cranpeary_relish.docx

Pumpkin Pie Squares

10/8/2022

I have slightly adapted this recipe. This is like eating pumpkin pie without the crust. So yummy and low fat and no sugar. The sweetness comes from the dates, so it is high in fiber and guilt free. Makes 16 squares.

Ingredients

11 Medjool dates, chopped
1 cup oat milk
1 tsp. vanilla extract or vanilla powder
1 ¼ cups rolled oats
2 tsps. pumpkin pie spice
1 can 100% pure pumpkin

Method

Place the dates, oat milk and vanilla into a small bowl, and set aside for at least 15 minutes so the dates can soften.
Preheat the oven to 375°F. Line an 8x8-inch baking pan with parchment paper or use silicon bakeware.
Grind the oats into flour in a blender. Transfer to a large bowl and whisk with the pumpkin spice.
Pour the dates, milk and vanilla into the blender and blend until smooth.
Pour this mixture into the bowl of dry ingredients and add the pumpkin. Mix the batter well until it is thick and smooth.
Spoon the batter into the pan and spread evenly. Bake for 30 minutes. Let cool completely before serving (or chill overnight for firmer squares).

Go here to print this recipe: pumpkin_pie_squares.docx

Holiday Fat Free Gravy

10/8/2022

Adapted from Chuck Underwood’s recipe

An easy, rich vegan gravy that takes minutes to prepare. Super low in fat and sodium so you can slather your meal in it. Enjoy! Makes 4 cups.

Ingredients

¼ cup Tapioca flour
¼ cup Nutritional yeast
2 tsps. onion powder
1 tsp. garlic powder
1 tsp. black pepper
4 cups vegetable broth (low-sodium)
¼ cup low sodium tamari
1 tsp. Dijon mustard
1 tsp. Vegan Worcestershire sauce

Method

Put all the ingredients in a blender and blend until well combined.
Pour mixture into a medium saucepan and place on medium-low heat.
Whisk-stir the gravy until bubbly and thickened.
Serve as you like. This gravy stores well in the fridge for 3-5 days in a glass jar.

Go here to print this recipe: holiday_fat_free_gravy.docx

Holiday Lentil & Rice Loaf

10/8/2022

Adapted from straightfood.com Makes about ten ¾-inch slices

This is the most delicious, easy to slice, dense lentil loaf. There is plenty of sage and poultry seasoning in it to give it that holiday flavour. There is no oil or nuts, so it is super low in calories. So, happy, healthy holidays!

Ingredients

1 ¾ cups of filtered water
½ cup dry brown lentils
½ cup dry brown rice
2 tsps. poultry seasoning
1 tsp. granulated onion
1 medium onion, chopped (about 2 cups)
10 cremini mushrooms, chopped (about 2 ½ cups)
1 large rib celery, chopped (about ½ a cup)
5 cloves of garlic, chopped
¾ cup rolled oats
1 small can tomato paste
1 ½ tsps. dried sage
1 tsp. dried thyme
1 tsp. dried rosemary

Method

Place the water, lentils, rice, poultry seasoning and granulated onion into a medium saucepan over high heat. When it begins to boil, reduce the heat to low, then cover and simmer for 45 minutes. Remove from heat and let stand for 10 minutes with the lid still on. (Prepare your remaining ingredients while the rice and lentils are cooking.)
Place a little water in a large frying pan over high heat20 m. Add onion, mushrooms and celery and cook while stirring for about 5 minutes. Add more water as needed. Then add garlic, sage, thyme and rosemary and cook for 2 more minutes. Remove from heat.
Preheat oven to 350°F. Line a loaf pan (9x5x3 Inches) with parchment paper or use silicon loaf pan.
Place the oats and tomato paste in a large bowl. When the cooked vegetables and rice and lentil mixture have cooled for at least 10 minutes, add them to the bowl, and stir until all the ingredients have been mixed thoroughly. Important Note: If you have a food processor, now is the time to use it. If not, add the mixture to the loaf pan, press firmly and bake.
Place half of the mixture into a food processor. Pulse about three times then scrape down the sides. Pulse another three times until evenly blended but still somewhat chunky, then spoon into the loaf pan. Place the remaining half of the mixture into the food processor and pulse in the same way. Then add this portion to the loaf pan as well. Press mixture firmly and evenly into the pan.
Cover the pan with aluminum foil and cook for 40 minutes. Remove the foil, and cook for 20 minutes more, or until the top is browned and the edges look crispy. Remove from the oven and let cool for 10 minutes before slicing and serving. Go here to print this recipe: holiday_lentil___rice_loaf.docx

Greek Inspired Tabouleh

10/6/2022

The spices and herbs in this tabouleh satisfy that craving for that high fat Greek salad that we all love so much. This paired with the COMPLIANT GREEK DRESSING, will give you a new flavour profile for your breakfast salad.

For a change you can substitute rice for quinoa and serve it as a side dish or with roasted or steamed vegetables.

Greek Inspired Quinoa Ingredients:

1 cup rinsed quinoa
2 cups of filtered water
2 tsps. dried oregano
1 tsp. dried thyme
1 tsp. onion powder
1 tsp. garlic powder
½ tsp. dried marjoram
½ tsp. dried mint

Method

Rinse the quinoa and add it to a medium sized pot.
Add the filtered water to the pot.
Add all the herbs and powders directly to the pot and stir.
Bring to a boil, cover with a lid and reduce heat to minimum. Cook for 20 minutes and no peaking.
After 20 minutes, remove from heat and let cool with or without lid.

Greek Inspired Tabouleh Ingredients:

Cooked and cooled quinoa
1 can of chickpeas, rinsed
¼ red onion, diced
1 tomato, deseeded and diced
½ cup fresh parsley, chopped
Juice of 2 lemons

Method

In a large bowl (with lid), combine the quinoa, chickpeas, red onion, tomato, fresh parsley and lemon juice.
Mix until thoroughly combined. Cover with a lid and store in the fridge. This keeps for about a week.

Go here to print this recipe: greek_inspired_tabouleh.docx