This recipe is a great addition to your salad for a different flavour profile from the standard tabouleh.
I like to pair this with the Compliant Golden Yum Dressing or Compliant Delicious Dressing for a unique flavor on my salad. You can substitute rice for quinoa for a side dish or with steamed vegetables.
Curried Quinoa Ingredients:
Curried Tabouleh Ingredients:
Note*: You can buy sumac online or in some health food stores. It is a red powder and has sort of a lemony taste. It works well as a salt substitute in some dishes. If you can’t find it you can omit it from the recipe.
Go here to print this recipe: curried_tabouleh.docx
I have created this dressing with two versions. One is a standard dressing and the other is a creamy version. This dressing is great on baby mixed greens or any salad you are making.
This recipe is oil and sugar free so you can enjoy as much of it as you like. It has lots of turmeric in it which is super supportive for those with cancer and protective for those who want to stay cancer-free.
Ingredient for Creamy Version:
By Chef AJ
This sauce is great on baked potatoes or air-fried potatoes. You will be surprised how delicious, versatile and easy to make this sauce is. I have changed Chef AJ’s recipe from ounces to cups. Makes about 3 cups.
Go here to print this recipe: nacho_cheeze_sauce.docx
Nothing says summer like potato salad. Here’s my healthy guilt-free potato salad recipe. You can absolutely eat as much of it as you want and still be on plan.
Here’s Chef AJ’s recipe for honey mustard dressing. It is tasty and creamy and a very healthy alternative to mayonnaise in a potato salad, coleslaw or any other salad recipe. I have adapted it from ounces to make it a little easier.
This actually works better as a two-day process.
This recipe is oil free and uses versatile konjac noodles in place of regular egg noodles making this a low-calorie meal. It’s so liberating to be able to enjoy guilt free healthy noodles at last. If you want to learn more about the benefits of these noodles, read my article: Cooking with Konjac Root: A Noodle Fiend’s Solution
Ingredients: Makes 2 big servings
Okay….at this point remove half the vegetables to a glass storage container if you are not eating both servings now.
Note: You can heat through refrigerated leftovers and noodles in the microwave for about 2 minutes and top with the fresh green onion and seeds if using. Remember that konjac noodles last for 2 days when stored in clean water in the fridge.
Go here to print this recipe: compliant_chow_mein_with_konjac_noodles.docx
This recipe is absolutely fabulous. The combination of lentils and mushrooms gives the texture of meat and fennel seeds are a revelation for giving you that true Italian flavour.
This recipe is oil-free, simply sauté the onions and garlic in water. Choose salt free organic tomato products if possible. There is no added salt in this recipe. Note that tamari and Bragg’s sauces are high in sodium so if you need to lose weight, please omit it.
Lentil Mushroom Balls (makes 14 big balls)
Compliant Marinara Sauce
Freezing and Serving Tips:
Go here to print this recipe: compliant_lentil_mushroom_balls_with_marinara_sauce.docx
This super fast and easy recipe is absolutely delicious. Get all the flavor and creaminess of coconut milk without the fat and calories. This makes 3 2-cup servings and freezes really well making it a super fast healthy meal on the go. Chickpeas add a great texture and boost the protein content. Serve this over rice or shirataki noodles to really make a meal.
I have been experimenting! The pictures from left to right.
Okay, so why did I go to all this trouble to create this recipe. Well, after a couple of years of eating this way, I really missed this yummy recipe and needed to find a guilt free version that would keep the fat and calories low. Not only is coconut milk high in fat, it is high in saturated fat. So, it's a real heart stopper and huge derailer if you want to lose weight.
Below is a table of the fat and calorie comparison:
So, as you can see, if you opted to make this with the oat milk it would be 4 grams of fat and 127 calories per serving. With filtered water it would only be 2.6 grams of fat and 50 calories per serving.
Now that is awesome guilt-free cooking! To learn more about shirataki/konjac noodles check out my article: Cooking with Konjac Root which is coming soon.
Go here to print this recipe: recipe_low_fat_thai_coconut_curry_with_chickpeas.docx
By Petra Korn Makes 2 servings
Some people can't tolerate vegetables for breakfast every day over the long term. Here's a great recipe by Petra Korn that incorporates some veggies for breakfast as an easy alternative.
I have altered this recipe from the book Staying Alive! Cookbook for Cancer Free Living. This loaf is absolutely delicious and was a big hit at Christmas. It would also serve well for Easter dinner and family Sunday dinners. Makes 6-10 servings
*Because I am the only one eating this in my house, I have made this into 'muffins' for ease of storage. Here are the pictures. So now I have 7 servings that I can freeze in a Ziploc freezer bag and store in the fridge or freezer.
Go here to print this recipe: compliant_lentil_mushroom_loaf.docx
This recipe was also adapted from Staying Alive: Cookbook for Cancer Free Living. Frankly, there were a few challenges of making this recipe sodium and gluten free. I am including the sodium ingredients as optional.
Go here to print this recipe: compliant_mushroom_gravy.docx