RECIPES - Karen Warwick RHN

Karen Warwick RHN

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:

½ cup red wine vinegar
1 cup filtered water
2 Tbs. chia seeds
¼ cup fresh lemon juice
¼ cup Dijon mustard
2 Tbs. dry oregano
1 Tbs. 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 and chia seeds in a blender for an hour. This will help the chia to set 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.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

Mexican Inspired Tabouleh

10/5/2022

This recipe is a great addition to your salad for a different flavour profile from the standard tabouleh.

Most salads of this type are loaded with fat and oils, but this is totally fat and oil free so enjoy as much as you like. For a change of flavour and texture, substitute rice for quinoa but follow the package directions for cooking time.

This recipe is particularly good with the Compliant Delicious Dressing or with fresh salsa.

Mexican Quinoa Ingredients:

1 cup rinsed quinoa
2 cups of filtered water
½ tin tomato paste
1 Tbs. chili powder
1 Tbs. cumin powder
1 Tbs. dried oregano

Method

Rinse the quinoa and add it to a medium sized pot.
Add the 2 cups of water and the tomato paste. Stir to dissolve the tomato paste.
Add the chili, cumin and oregano 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.

Mexican Tabouleh Ingredients:

Cooked and cooled quinoa
1 can of black beans, rinsed
¼ red onion, diced
1 tomato, deseeded and diced
1 jalapeño, diced finely
½ cup fresh cilantro, chopped
Juice of 2 limes

Method

In a large bowl (with lid), combine the quinoa, beans, red onion, tomato, jalapeño fresh cilantro and lime 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: mexican_inspired_tabouleh.docx

Compliant Golden Yum Dressing

10/3/2022

This dressing is absolutely delicious with the Curried Tabouleh recipe. It helps to cool off the heat in the curry yet adds a new depth of flavour. I have created this dressing with two versions. One is a standard dressing and the other is a creamy version.

Ingredients:

1/3 cup apple cider vinegar
1 cup purified water
2 Tbs. chia seeds
1/3 cup tamari
1-4 garlic cloves, minced
1/2 cup nutritional yeast flakes

Ingredient for creamy version:

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

Method:

Combine the water and chia seeds in a blender for an hour. This will help the chia to set 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 1⅔ cups. The creamy version makes 2⅔ cups of dressing.

Go here to print this recipe: compliant_golden_yum_dressing.docx