Karen Warwick RHN

Zucchini Spirals with Faux Alfredo Sauce

9/12/2023

This is a RAW recipe and is a perfect summer meal. You can quickly heat the zucchini if you want this dish warm but don’t cook long or you’ll have a mushy mess. Don’t premix this salad with the sauce as it will become watery.

Ingredients:

1 small zucchini – spiralized

Sauce:

1 container silken tofu
2 Tbs. filtered water
1.5 Tbs. lemon juice
1 Tbs. tamari
2 Tbs. fresh rosemary, chopped fine
2 cloves garlic, chopped
3 Tbs. nutritional yeast

Garnish with fresh chopped basil and black pepper

Method:

Spiralize the zucchini and lightly salt and set aside. Zucchini holds a lot of water. To help get rid of the excess water after spiralizing, lightly salt the zucchini to draw out the water and let sit for half an hour then drain off the liquid. If you are salt free, obviously omit the salt and let the noodles sit on paper towels.
Put tofu, water, lemon juice, tamari, rosemary, garlic, nutritional yeast and sea salt and pepper in a blender and blend until smooth. Add extra water to get the consistency you like. This sauce makes over a cup and stores well in the fridge. So, you should have enough sauce for 2-3 servings.
Put the drained zucchini noodles in a bowl.
Pour on dressing, about one third to a half, and mix lightly with the zucchini noodles.
Top with chopped basil and black pepper and serve.

*Store the remaining alfredo sauce in the fridge.

Go here to print this recipe: zucchini_spirals_with_faux_alfredo_sauce.docx

Comments

Oil Free Pesto on Pasta with Steamed Greens

9/2/2023

Comments

Adding steamed vegetables really bulks up the serving size while adding healthy greens. My favorite is bok choy but you can use any other leafy greens you have on hand.

The pesto is oil free but does contain nuts. The pesto recipe makes enough for two servings. So divide it up and freeze one serving or double the pasta and greens to serve two people.

Ingredients:

Oil-Free Pesto:

2 cups tightly packed basil
½ cup walnuts or pine nuts
4 cloves garlic
1/3 cup lemon juice
2 Tbs. nutritional yeast

Pasta & Greens:

1 cup cooked gluten-free brown rice pasta. (Or to lower the calories use zoodles or konjac noodles.)
2-3 cups bok choy, chopped

Method:

To make the pesto, add all ingredients to food processor and process until well combined. If it is too dry to combine, add a little water to thin it out.
Cook the pasta as directed on the package or until al dente (10 minutes tops).
Chop and lightly steam the bok choy.
Drain the pasta, stir through the pesto and bok choy and serve in a bowl or on a plate.

Go here to print this recipe: oil_free_pesto_on_pasta_with_steamed_greens.docx

Comments

Compliant Raw Zoodle Salad

8/25/2023

Comments

Feel like pasta but it’s too stinking hot? Got zucchini you need to eat up. Here is the perfect recipe. This is a great salad for lunch or as a different kind of salad to take to a potluck.

Ingredients:

2 zucchinis
1 large tomato
6 soaked, sun-dried tomatoes
¼ - ½ cup water or tomato juice
2 cloves garlic
1 soaked date
2 Tbs. fresh basil
Salt free seasoning and/or pepper to taste

Method:

Soak the sun-dried tomatoes and date in the water/tomato juice for a couple of hours or even overnight.
Spiralize the zucchini into noodles, or with a peeler into ribbons, and place in a large serving bowl. Tip: line the bowl with paper towel and let zucchini rest for 15 minutes to dispel excess water into the paper towel. Then discard paper towel.
For the sauce, place the tomato, sun-dried tomatoes, water, garlic, date, basil and seasoning in a food processor/blender until smooth.
To serve, place the zucchini noodles into a big bowl and pour the raw sauce over the top, just like you would for a bowl of pasta and toss to mix.

Tip: You can blanch the noodles in boiling water for two minutes so you can serve this dish hot in winter.

Health Benefits:
Zucchini provides you with lutein and zeaxanthin, two carotenoids that promote healthy eyesight. They’re also a source of magnesium, folate and fiber.

Go here to print this recipe: compliant_raw_zoodle_salad.docx

Comments

Tofu Ranch Dressing/Dip

8/21/2023

Comments

By Joel Fuhrman

This recipe makes a lovely fresh dip. I add a bit more water to turn it into a dressing. This is the perfect salad dressing for hot summer days.

Ingredients:

1 package silken tofu
3 dates, pitted
1 clove garlic, peeled
¼ cup green onion, chopped
3 Tbs. filtered water for dip (or) ¼ cup filtered water for dressing
2 Tbs. fresh lemon juice
1 ½ Tbs. dried Italian seasoning
1 Tbs. fresh parsley, chopped (or) 1 tsp. dried
1 Tbs. fresh dill, chopped (or) 1 tsp. dried
1 tsp. Bragg’s liquid aminos or low-sodium soy sauce
1 pinch cayenne pepper flakes (optional)

Method:

Blend all the ingredients in a high-powered blender or food processor until smooth and creamy.
Add water as needed to get the consistency you want.
Store in the refrigerator in an air-tight container for up to 5 days.

Notes:

You can soak the dates in the water or lemon juice beforehand for easier blending.
Use as a dressing, dip, spread or mayonnaise substitute in your favorite recipes.

Go here to print this recipe: tofu_ranch_dressing.docx

Comments

Cauliflower Buffalo Bites

7/9/2023

Comments

This recipe has been adapted to make it as compliant as possible. It’s absolutely delicious hot or cold. It’s a great appetizer for parties or as a salad over a bed of spinach.

Ingredients:

1 large head of cauliflower, stems removed, cut in bite-sized chunks
½ a cup of hot sauce (Frank’s Red Hot Sauce is great)
1 Tbs. low sodium tamari
1 tsp. apple cider vinegar
½ tsp. garlic powder
¼ tsp. cayenne pepper

Method:

Preheat oven to 425 degrees. Line baking sheet with parchment paper.
Cut up cauliflower and place in a large bowl.
Make the buffalo sauce in a glass, measuring cup or a jar. Add hot sauce, tamari, apple cider vinegar, garlic powder and cayenne pepper. Whisk to combine.
Add 2/3 of the sauce to the cauliflower bowl and toss cauliflower to coat.
Arrange the cauliflower on the baking sheet in one layer.
Bake for 20 minutes. Turn over the cauliflower after 10 minutes to ensure even cooking.
When done, transfer the cauliflower to a serving dish and drizzle with the 1/3 remaining sauce.
Serve with either Faux Honey Mustard Dressing or Simple Tofu Dip (below).

I usually double this recipe and store in a jar in the fridge.

SIMPLE TOFU DIP

In a blender, combine:

1 pkg. soft/silken tofu
Juice of one lemon
1 tsp. each onion powder and garlic powder

Blend until smooth. If it is too thick, add a little filtered water until you get the consistency you like. Store in the fridge.

Go here to print this recipe: recipe_cauliflower_buffalo_bites.docx

Comments

Pumpkin Raisin Muffins

1/1/2023

Comments

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

Comments

Compliant Caesar Salad

12/5/2022

Comments

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

Comments

Compliant Pumpkin Pudding

11/1/2022

Comments

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

Comments

Compliant Greek Dressing

10/16/2022

Comments

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

Comments

Compliant 'Dry' Greek Salad

10/15/2022

Comments

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