RECIPES - Karen Warwick RHN

Karen Warwick RHN

Spaghetti Squash Boats

12/30/2021

Half of a spaghetti squash makes a fantastic meal. The trick is how to cut them. Spaghetti squash has a very tough skin. If you find your squash difficult to cut, you are not alone. Try microwaving it whole for 2 minutes to soften the skin for easier slicing.

Ingredients:

1 Spaghetti squash
2 cups Compliant Lentil Bolognese ( compliant-lentil-bolognese-sauce.html)

Method:

Slice off both ends of the spaghetti squash with a chef’s knife to create a stable surface. Then position the squash upright and halve lengthwise, from top to bottom.
Scoop out the seeds and connective tissue with a spoon and discard.
Place the squash halves cut side down on a baking sheet lined with parchment paper.
Roast in a 400 degrees F oven until fork-tender, about 25 minutes.
Once the squash is cool enough to handle, use the tines of a fork to loosen and separate the strands of squash from the skin. Put the strands in a separate bowl.
Add the Lentil Bolognese to the bowl and stir to mix.
Put the squash noodle mixture back into the squash shell and bake for about 10 minutes to heat through. (or) Put the squash boat in the microwave for 3 minutes to heat through.

*Note – Squash keeps well in the fridge. So, if you are only eating half today, wrap the remaining half in the parchment paper you used to roast with and store in a big Ziploc bag or casserole dish with a lid.

Go here to print this recipe: spaghetti_squash_boats.docx

Compliant Lentil Bolognese Sauce

12/30/2021

This compliant Bolognese gives you that yummy Italian flavour without oil or salt. I serve this over rice, or spaghetti squash noodles or zoodles.

Ingredients:

1 cup green lentils, rinsed and preferably soaked overnight
4 cups filtered water
2 bay leaves
1 onion, diced
1 bell pepper, diced
1 small can tomato sauce, preferably no salt
1 large can diced tomatoes, preferably no salt
1 small can kidney beans, rinsed (optional)
4-6 large mushrooms, sliced or diced
2 Tbs. dried parsley
1 Tbs. dried oregano
1 Tbs. dried basil
1 Tbs. fennel seeds
1 Tbs. onion powder
1 Tbs. garlic powder
Pepper to taste

Method:

Rinse lentils and put in a big pot.
Add 4 cups of filtered water and the bay leaves and bring to a boil. Reduce heat to low medium and cook for about 20 minutes.
While lentils are cooking, chop the onion and bell pepper and add to the pot.
When lentils, onion and pepper are soft, add tomato sauce, diced tomatoes, kidney beans (if using), mushrooms, parsley, oregano, basil, fennel seeds, onion powder, garlic powder and pepper.
Reduce heat to low and let cook an additional 10 minutes.
Remove and discard bay leaves and serve. Or let cool and put into 2-cup storage containers.

Note: You can use no-salt Italian seasoning to replace dried parsley, oregano and basil if that’s what you have at home.

Go here to print this recipe: compliant_lentil_bolognese_sauce.docx

Compliant Barley Bean Soup

12/27/2021

Here's another vegan soup. I'm a fan of barley. It must be my Scottish blood. You don't need meat to make a hardy flavorful soup with barley and kidney beans. (Note: Barley contains gluten. So if you have celiac disease, change out the barley for green lentils.)

Ingredients:

2 large onions, chopped
3 cloves of garlic, chopped
8 cups of filtered water or LOW SODIUM SOUP STOCK (RECIPES - Karen Warwick RHN)
1/2 cup barley, rinsed
3 celery stalks, diced
handful of celery leaves, chopped
2 medium carrots, diced
1 bay leaf
1 Tbs. Mrs. Dash, original blend
1 small can diced tomatoes (reduced salt if possible)
1 can kidney beans, rinsed (or 2 cups cooked from dried kidney beans)
1/4 cup fresh parsley, chopped (or 2 Tbs. dried)
2 Tbs. fresh dill, chopped finely (or 2 tsp. dried)
Pepper & No-Salt Seasoning to taste

Method:

Heat a little water on medium low (4) in a large soup pot.
Add onions and sauté for about 7 minutes until translucent
Add garlic and sauté onions and garlic until golden.
Add all ingredients but the kidney beans, parsley, dill, pepper & no-salt seasoning.
Cover and simmer for one hour.
Add beans, parsley, dill, pepper and no-salt seasoning and simmer for 10 additional minutes over low heat.
Discard the bay leaf and serve.
Note: Again....this recipe freezes well so cool and freeze (preferably in glass containers like Anchor glassware) to eat during the week.

Go here to print this recipe: compliant_bean_and_barley_soup.docx

Compliant Garam Masala Vegetable Stew

12/21/2021

This is a wonderful warming stew loaded with flavor. Just the thing for a cold day. It’s great over rice.

Ingredients:

1 medium onion, diced
3 garlic cloves, chopped finely
2 cups sliced carrots
2 cups filtered water
1 medium cauliflower, cut into bite-sized florets
2 medium potatoes, diced
1 large red pepper, diced
2 small red, hot chilies, diced small (seeds in for extra heat)
1 small can diced tomatoes, salt free or low sodium
2 tsp. grated fresh ginger, or chopped finely, or 1 tsp. dried ginger
1 Tbs. garam masala
1 knuckle turmeric, diced small, or 1 tsp. dried turmeric
1 cup frozen peas, thawed
¼ cup fresh cilantro, chopped
Pepper to taste

Method:

Heat a little water in a soup pot on 4.
Sauté onion, garlic, carrots for 10 minutes.
Add water, cauliflower, potatoes, bell pepper, tomatoes, ginger, chilies, turmeric, and garam masala.
Cover and simmer for 20 minutes.
Add peas and cilantro.
Add pepper (8 turns of a peppermill to compliment the turmeric for absorption)
Simmer uncovered for 10 minutes.
Take the stew off the heat for 1 hour to let flavors develop and then reheat.
Serve over rice or other grains.
Or let cool completely and freeze in glass storage containers.

Go here to print this recipe: recipe_compliant_garam_masala_vegetable_stew.docx

Compliant Mung Bean and Kale Soup

12/21/2021

What is a mung bean? When you buy bean spouts from a grocery store or get them in your Chinese food, that’s a mung bean spout. A mung bean is a small green bean that you can buy from most grocery stores, bulk bin stores or health stores.

These little beans are great for healing the gut. This particular recipe is from Dr. Axe’s Leaky Gut protocol. I have adapted it to make it a compliant plant-based option. This soup is healthful and flavorful. I hope you enjoy it as much as I do. This is a full pot and makes about 8 servings.

Ingredients:

1 small onion, chopped
5 garlic cloves, minced or finely chopped
1 cup mung beans, rinsed
1 tsp. turmeric
1 tsp. cumin
1 Tbs. dried coriander
½ tsp. pepper
6 cups filtered water or LOW SODIUM SOUP STOCK (RECIPES - Karen Warwick RHN)
2 cups kale, chopped

Method:

In a soup pot, heat a little water over medium heat (4-6).
Add the onion and cook for 5 minutes.
Add the garlic and cook for 2-3 more minutes.
Add the mung beans and spices and stir to mix well.
Add the filtered water or LOW SODIUM SOUP STOCK.
Cover and cook for 35-40 minutes or until tender. Stir occasionally, to make sure there is still liquid in the pot. If it gets too low add more filtered water.
Once the beans are cooked through and soft, add the kale and cook for an additional 5 minutes until it is soft.
Serve the soup and/or freeze it for leftovers as it freezes well.

Go here to print this recipe: recipe_compliant_mung_bean_soup.docx

Compliant Lentil Soup

12/19/2021

Perfect for a cold day this satisfying soup is a great way of using up fresh spinach.
For better digestibility, soak lentils overnight with 1 tablespoon of apple cider vinegar and water.

Ingredients:

2 onions, chopped
¼ cup bulger wheat
6 garlic cloves, minced
2 Tbs. chopped fresh rosemary
1 bay leaf
2 tsp. cayenne pepper flakes
1-14 oz. can diced tomatoes
1/4 cup tomato paste
12 cups of filtered water or LOW SODIUM SOUP STOCK (RECIPES - Karen Warwick RHN)
1 cup dried lentils, soaked, rinsed
4 cups lightly packed fresh spinach leaves
½ cup fresh chopped parsley
½ tsp. black pepper

Method:

Heat a little water in a large stockpot.
Add onions and cook until translucent.
Stir in bulger wheat, garlic, rosemary, bay leaf, and pepper flakes and cook until fragrant.
Add tomatoes, tomato paste, water (or soup stock), and lentils.
Cover and simmer for 25 minutes or until the lentils are tender.
Stir in spinach, parsley and pepper and simmer for 3 more minutes or until the spinach wilts.
Discard the bay leaf and season to taste with no salt seasoning and pepper, if desired.
Serve over rice or potatoes or on its own as a soup.

** Let it cool down and freeze in glass bowls. This soup freezes well. Just take out a container in the morning and it will be thawed out by lunch. Serve with a salad for a complete meal.

Go here to print this recipe: recipe_compliant_lentil_soup.docx

Compliant Four Grain Soup

12/19/2021

You won’t miss meat with this hearty, flavorful soup. Serve over rice or potatoes or just on its own.

Ingredients:

2 medium onions, diced
2 large celery, diced
2 medium carrots, diced
2 medium potatoes, diced
1 large can diced tomatoes (low or no salt added)
¼ cup brown basmati rice, rinsed
¼ cup wild rice, rinsed
¼ cup quinoa, rinsed
¼ cup pot barley, rinsed
2 bay leaves
2 Tbs. Mrs. Dash seasoning
8 cups filtered water or LOW SODIUM SOUP STOCK RECIPES - Karen Warwick RHN
¼ cup fresh dill or 1 Tbs. dried dill
pepper to taste

Method

In a large soup pot, add a little water and onions and sauté for 8-10 minutes on medium (5) until onions are translucent.
Add remaining ingredients, except for dill and pepper, and simmer for one hour.
Add dill and pepper and simmer for an additional 20 minutes.
Serve immediately or cool and freeze in glass containers for quick lunches and suppers.

Note: If it tastes flat to you consider adding: 1 Tbs. onion powder, 1 Tbs. garlic powder and 1 tsp kelp powder. Adjusting to a low sodium diet can be hard for some. So, if you or your family needs to, keep a salt shaker on the table.

Go here to print this recipe: recipe_compliant_4_grain_soup.docx

Deconstructed Samosa Waffles

12/4/2021

I love samosas. But all that oil and salt makes a traditional samosa off limits if you want to lose weight. Here’s a recipe that I have developed out of necessity that gives me the great flavours of a samosa without the added calories. It’s also a delicious way to get your starchy vegetables in for the day. Ideally, you’ll need a mini-chopper or food processor for this recipe. And, of course, a non-stick waffle maker.

Ingredients: Makes 12 Waffles

4 or 5 big potatoes (about 2 pounds), peeled and cut into 1-inch pieces
½ a medium onion, chopped
4 cloves of garlic, chopped
2 small jalapeño or serrano chili peppers, (with seeds), chopped
3 Tbs. water
1 tsp. mustard seeds (black are preferable)
1 tsp. dry ginger
½ tsp. cumin seeds
½ tsp. garam masala
1 tsp. ground turmeric
½ cup peas, thawed if frozen
2 Tbs. fresh lemon juice
½ cup cilantro leaves, chopped

Method:

Put the potatoes in a medium saucepan. Cover with water by about 2 inches. Bring to a boil, lower the heat, and simmer until tender, about 10 minutes. Drain, transfer to a medium bowl and set aside to cool. Slightly mash the potatoes.
Meanwhile, in a mini-chopper, combine the onion, garlic, chilies and 1 Tbs. of water and puree to a paste.
Heat a large skillet or wok over medium high heat. Add a little water for frying. Add the mustard and cumin seeds and cook, stirring constantly, until fragrant, about 30 seconds.
Add the onion past, garam masala and turmeric and cook, stirring, until lightly browned, about 4 minutes.
Add the potatoes and cook, stirring and mashing lightly with a wooden spoon, until hot, about 2 minutes.
Stir in the peas. Remove from the heat and stir in the lemon juice, chopped cilantro and remaining 2 Tbs. of water. Set aside.
Heat up the non-stick waffle maker. When it is hot, scoop the samosa mixture into the 4 squares, 2-3 heaping tablespoons. Make them small because you want them to cook through.
Close the lid and set the timer for 12 minutes. Never mind the ready light. It takes 12 minutes to make them nice and crispy with NO PEAKING. If you cook them for a shorter time or peak, they will break up when you are removing them.
Once cooked remove them from the waffle maker and serve immediately.

Note: I use this recipe for bulk cooking my starches. So, I let them cool. Store them in a paper towel lined container in the fridge. To crisp them up before serving, use a toaster oven, toaster or air-fryer.

Go here to print this recipe: deconstructed_samosa_waffles.docx

Compliant Butternut Squash Soup

12/4/2021

This recipe was adapted from Alex Bury’s recipe. I have altered a few ingredients. This soup tastes like winter. It is exactly the kind of comforting soup you need on a cold day. You are going to need a blender or immersion blender for this recipe.

Ingredients:

1 big butternut squash – peeled, de-seeded, and cut into 1-inch cubes (approximately 3 pounds)
2 onions, chopped
6 cloves of garlic, peeled
7 cups of low sodium vegetable stock or filtered water
1 bay leaf
½ cup of orange juice
1 Tbs. orange zest
1 tsp. powdered ginger
1 tsp. cinnamon
½ tsp. nutmeg

Method:

In a large pot, put in the onions, garlic, squash, bay leaf and stock.
Bring to a boil and then simmer gently for about 30 minutes.
When the squash is tender, add the orange juice, orange zest, ginger, cinnamon and nutmeg. Simmer another 5 minutes.
Remove the bay leaf.
Puree with an immersion blender or let cool and place in a blender jar and process until smooth. Transfer back to the pot, season to taste and reheat.

Note: This soup freezes really well. You can freeze it in 4-cup servings as soup or 2-cup servings to put over rice or another whole grain.

Go here to print this recipe: compliant_butternut_squash_soup.docx