RECIPES - Karen Warwick RHN

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 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

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

Overnight Zucchini Apple Oats

4/19/2022

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.

Ingredients:

1 small zucchini, grated
1 apple, grated
½ cup rolled oats
¾ cup plant milk or water
1 tsp. cinnamon
1 tsp. vanilla powder (preferably)
1 Tbsp. raisins or walnuts (optional)

Method:

Combine all ingredients in a big bowl or jar and let sit over night in the fridge.
Serve hot or cold in the morning.

Special notes:

Vanilla powder is compliant. I have yet to see it in a store but you can order it online. Vanilla extract contains alcohol so it is not considered compliant. You can use vanilla extract if this is all you have at home.
Raisins are high in sugar and walnuts are high in fat. If you are trying to lose weight, please omit them from this recipe.
This is not my picture. I am still happy with the giant salad for breakfast.

Go here to print this recipe: overnight_zucchini_apple_oats.docx

Pineapple Banana Nice Cream

10/23/2021

NICE CREAM
Here is the most delicious and nutritious version of ice cream.

It has the benefit of no added sugar and lots of fiber which is great for anyone wanting to lose weight but needing something sweet.

There is no guilt in eating a scoop or two after your meal with this decadent but compliant dessert.

When shopping ALWAYS buy bananas. When they get too ripe to enjoy them, peel and freeze them. They are one of basics for all compliant baking as they act as both a binder and a natural sweetener. And, of course, frozen they become part of the best and healthiest dessert ever!

There are a couple of ways of making this:

If you have a YONANAS machine like I do, you simply alternate bananas and another frozen fruit through the device. The Pineapple Banana Version above made just shy of a liter using 2 bananas and about 2-3 cups of frozen pineapple.

2. The other method is to use a good blender or NUTRIBULLET.

In the blender, you will need to add about ¼ cup of some plant milk. To get the fruit at least starting to mix.

You will probably need to stop the blender a few times to add a little more plant milk and break apart the big clumps with a butter knife to get the blades breaking down the fruit again.

3. After you have finished mixing it you can transfer it to a container that you can keep in the freezer. Use an ice cream scoop. If you don’t freeze it again, it will be more of a stiff milkshake consistency and you’ll end up eating much more than you should!

With the YONANA machine I can run it right into the freezer container and just mix with a spoon and flatten for an even flavour.

Amazing. For the price of two bananas and a few handfuls of frozen fruit I have enough healthy nice cream for the whole week!

To print this recipe go to: recipe_nice_cream.docx

Chef AJ's Banana Muffins

10/20/2021

Thanks to the amazing Chef AJ here is a compliant recipe for muffins that you can eat as your second breakfast. They are filling and there is not a single bad thing in them. I have altered the method slightly from the original recipe for those without food processors. Also, this recipe fills the muffin cups to the very top so you might want to reduce the oats, milk and applesauce by ¼ of a cup.
                                                                                      Bake at 350 degrees
                                                                                      Baking time: 40-45 min
                                                                                      Makes 12 muffins
Wet Ingredients:

4 very ripe bananas
1 cup of unsweetened oat milk
1 cup of unsweetened apple sauce
1 Tbs. apple cider vinegar
½ tsp. vanilla powder (or 1 tsp. vanilla extract)

Dry Ingredients:

4 cups of oats (I used quick oats for a more flour-like texture)
1 Tbs. aluminum-free and sodium-free baking powder
2 tsp. cinnamon
1 tsp. sodium-free baking soda

Method:

Preheat oven to 350 degrees F.
Place all the dry ingredients in a big bowl and stir to distribute ingredients.
In another bowl, mash the bananas then add the other wet ingredients and stir to distribute them.
Pour the wet ingredients over the dry ingredients and mix until just combined. Do not over mix.
Evenly distribute the batter into twelve muffin cups using a silicone muffin pan.
Bake for 40-45 minutes until a toothpick inserted in the center comes out clean.

Notes:

One muffin a day is a sufficient serving on this plan. I suggest freezing them in a freezer bag once they are cool. You can take one out every morning to thaw or zap it in the microwave for one minute for a quick thaw. This way you won’t be tempted to eat more than you should and you can ensure that they will remain fresh for 12 days.
If you have family members without weight issues you can add some walnut pieces to the tops of some of the muffins before baking. Just make sure you know which ones are nut free. We can’t afford those extra calories!

Go here to print this recipe: recipe_chef_ajs_banana_muffins.docx

Apple Crumble

6/20/2021

This is a delicious way to have your filling oats for your second breakfast. This recipe is SOFAS free (meaning it contains no salt, oil, flour, sugar, alcohol or salt). This is a health-promoting take on a super fattening comfort food on a cold winter day.

Ingredients:

4 large Granny Smith apples, peeled, cored and sliced
2-4 sweet apples (apples with red on the skin are usually sweet), peeled, cored and sliced
½ cup organic unsweetened apple juice
2 cups organic rolled oats
1 cup unsweetened apple sauce
1 ½ tsp cinnamon

Method:

Preheat oven to 350 degrees (400 if your oven doesn’t get hot enough)
Core, peel and slice the apples and place in a deep casserole dish. Make sure you have one with a lid.
Pour apple juice over apples.
In a medium mixing bowl, add the oatmeal and cinnamon and stir to combine. Add the apple sauce and stir to combine until all the oatmeal is wet and the mixture resembles cookie dough.
Using a large spoon, spoon the mixture onto the apples and then smear to make an even coat over the apples.
Cover the casserole dish with the lid (or tin foil if you must) and put in the oven for 30 minutes.
After 30 minutes remove the lid. Bake for an extra 15 to 30 minutes until the oatmeal forms a nice crust and apples are cooked.
This makes 6-8 servings depending on how large a serving you want. Enjoy hot or cold.

Go here to print this recipe: btc_recipe_apple_crumble.docx

Oatmeal

6/16/2021

Oatmeal is super versatile and easy to take with you to work. It is highly satiating and is great to have as a second breakfast after your salad to keep you full until lunch time. If you like a firmer oatmeal, you can add chia seeds. The ratio of oats to water is 1:2. Here’s a recipe that makes 1 medium serving.

Ingredients:

½ cup rolled oats
1 cup boiling purified water
1 cup mixed berries (frozen, thawed)
1 tsp. chia seeds (optional: for a firmer oatmeal)

Method:

Add oats to a jar or bowl. (and chia seeds if using)
Pour boiling water over the oats, cover and let sit for 5 minutes.
Add mixed berries to the top.
Stir to mix and enjoy.

Note: To thaw frozen fruit quickly, put the fruit in a bowl, fill the sink with hot water and sit the bowl in the hot water. This heats the bowl slowly and the fruit thaws in about 5 minutes.

Overnight Method:

Add oats (and chia seeds) to a jar.
In a measuring cup, add frozen berries then add water to the 1 cup line. Pour the water and berries into the jar. If added separately, the oatmeal will be too runny.
Put on the lid and shake to mix.
Store in the fridge overnight and it will be ready to eat the next morning.

Go here to print this recipe: btc_recipe_oatmeal.docx