RECIPES - Karen Warwick RHN

Karen Warwick RHN

Curried Tabouleh

9/26/2022

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:

1 cup rinsed quinoa
2 cups of filtered water
2 tsps. raisins or 1 date
2 tsps. curry powder
1 tsp. sumac* or your favorite no salt seasoning
1 tsp. turmeric
8 turns of black pepper
¼ tsp. each: cayenne flakes, cumin and dried coriander
⅛ tsp. cinnamon and ground cloves

Method

Add 1 cup of water and raisins or date to a blender. Let soak if possible then blend and set aside.
Rinse the quinoa and add it to a medium sized pot.
Add raisin slurry to the pot and the 2nd cup of water.
Add all the spices and herbs 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.

Curried Tabouleh Ingredients:

Cooked and cooled quinoa
1 can of chickpeas, rinsed
¼ red onion, diced
1 tomato, deseeded and diced
½ cup fresh cilantro, chopped
Juice of 2 lemons

Method

In a large bowl (with lid), combine the quinoa, chickpeas, red onion, tomato, fresh cilantro and lemon juice.
Mix until thoroughly combined. Cover with a lid and store in the fridge. This keeps for about a week.

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

Compliant Delicious Dressing

9/1/2022

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.

Ingredients:

1 cup water
2 tsps. chia seeds
1 tsp. or 3-4 raisins
½ cup red wine vinegar
1 Tbs. grated fresh turmeric (or 1 tsp. dry)
2 tsp. ground cumin
2 garlic cloves, chopped
1 tsp. lite tamari
1 tsp. Dijon mustard
½ tsp. black pepper (or 10 turns of a pepper mill to activate the turmeric)

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 glass and let sit for an hour or overnight. This will help the chia to set and rehydrate the raisins so the dressing will blend smooth. Note: If you are making the creamy version, steam your cauliflower now and set aside to cool or store overnight in the fridge.
Combine the chia seed mixture and the remaining ingredients in a blender and blend until smooth. Remember to add the cauliflower for the creamy version too.
Store dressing in glass jars in the fridge. The basic version makes about 1 ½ cups. The creamy version makes 2 ½ cups of dressing.

Go here to print this recipe: compliant_delicious_dressing.docx

Nacho Cheeze Sauce

8/9/2022

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.

Ingredients:

1 ½ cups cauliflower, steamed
½ cup Yukon Gold potatoes*, steamed
½ cup nutritional yeast
3 Tbs. fresh lemon juice
2 tsp. SMOKED paprika*
½ tsp. onion powder
½ tsp. garlic powder
½ tsp. chipotle powder
¼ - ½ cup filtered water, (when blending)

Method:

Steam cauliflower and potatoes together for about 20 minutes until soft and then set aside to cool.
Once cool, add cauliflower, potatoes, nutritional yeast, lemon juice, smoked paprika, onion powder, garlic powder and chipotle powder to a blender and blend.
If it is too dry to blend add the filtered water until you get the right consistency.
Store in the fridge in a covered container and serve hot or cold with vegetables. Especially potatoes!

Notes:

You can use any potato, of course. But Yukon Gold potatoes are the creamiest.
There are several types of paprika, but in this recipe, use SMOKED paprika to get the flavour right.

Go here to print this recipe: nacho_cheeze_sauce.docx

Compliant Potato Salad

7/30/2022

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.

Ingredients:

2 large or 4-6 medium potatoes, peeled and cubed in ½ to 1-inch pieces.
¼ red onion, diced
2 stalks celery, diced
3 green onions, chopped
2-3 radishes, diced
1 cup FAUX HONEY MUSTARD DRESSING, or as needed to make it creamy.

Method:

Boil or steam potatoes for 30 minutes. Drain and let cool completely. (Note: It’s a good idea to cook your potatoes the day before and store in the fridge. Just like with the cauliflower in the dressing.)
In a big bowl, combine the potatoes, red onion, celery, green onions, radishes and dressing.
Store in fridge in a covered bowl. To jazz it up, if necessary, add some ‘lines’ of yellow mustard to the top.

Go here to print this recipe: recipe_compliant_potato_salad.docx

Faux Honey Mustard Dressing

7/30/2022

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.

Ingredients:

1 head of cauliflower
4 pitted dates
½ cup of Dijon mustard (preferably sodium free)

Method:
This actually works better as a two-day process.

Day 1:

Break down the cauliflower into florets. Steam them for about 20 minutes and let cool completely. Store in a covered container in the fridge.
Pit and chop up the dates. Put them in a glass container with 1 cup of filtered water and let them soak overnight in the fridge.

Day 2:

Combine cauliflower, dates (with water) and mustard in a blender and blend until smooth.
Use immediately or transfer the dressing into a glass jar and store in the fridge.

Notes:

This lasts about 4 days in the fridge so you want to use it up fast.
This is super low in calories so feel free to add as much as you like to your potato salad, coleslaw and green salad.

Go here to print recipe: recipe_faux_honey_mustard_dressing.docx

Compliant Chow Mein with Konjac Noodles

5/10/2022

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

Up to ¾ cup low sodium soup stock for ‘frying’
½ a medium onion, sliced
¼ small head of cabbage, finely sliced
1 large handful of bean sprouts
2-3 shitake mushrooms, sliced
A little grated carrot for color (optional)
1 Tbs. lite tamari (optional)
Konjac noodles, traditional style, rinsed well
1 green onion sliced
1 tsp. raw sesame seeds (optional)

Method:

Heat a wok or large skillet on medium high.
Add onion and ¼ cup soup stock and fast fry for 1 minute.
Add cabbage, bean sprouts, and mushrooms and more liquid as needed and fast fry for 5 minutes until vegetables are soft.
Add carrot and tamari (if using) and mix through.

Okay….at this point remove half the vegetables to a glass storage container if you are not eating both servings now.

Finishing:

Add the rinsed noodles to the vegetable mixture and heat through stirring and adding liquid if needed.
Once heated through, serve in a bowl topped with sliced green onion and sesame seeds if using.

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

Compliant Lentil Mushroom Balls with Marinara Sauce

4/30/2022

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)

Ingredients:

2/3 cup uncooked lentils
Filtered water
1 small onion, diced finely
2 garlic cloves, minced or diced finely
1 Tbs. lite tamari or Braggs soy sauce (optional)
¼ cup tomato paste
1 tsp. dried oregano
1 tsp. dried basil
1 tsp. fennel seeds
¼ tsp. no salt seasoning like Mrs. Dash
2 cups finely chopped brown mushrooms
1 cup rolled oats (gluten-free is preferable)

Method:

To make the lentil balls, rinse the lentils and add to a pot and add plenty of filtered water (at least 3-4 cups). Bring to a boil, reduce heat to a simmer, cover and cook for about 40 minutes until the lentils are tender. Drain well and set aside to cool. Note: I usually cook the lentils the night before to speed up the process.
In a pan, heat (on medium) a little filtered water and onions, cook until the onions are softened and tender (about 5 minutes).
Add the garlic and sauté a minute more until fragrant. Set aside and cool.
A. In a food processor, add the lentils, onion mixture, and the remaining lentil ball ingredients. Pulse until everything is blended but not completely smooth.
B. I don’t use a food processor. But I have one of those mini electric dicers. I finely chop the onions, garlic, mushrooms and oatmeal in the dicer. In a big bowl, mash the lentils. Add the onion mixture, and the remaining lentil ball ingredients to the lentils. Stir to combine.
Preheat the oven to 375 degrees Fahrenheit. Line a baking sheet with parchment paper. Roll the lentil ball mixture into 2–3-inch balls and place them on the baking sheet. Place them in the oven and bake for 30 minutes or until firm but still soft in the middle.

Compliant Marinara Sauce

Ingredients:

a little filtered water for ‘frying’
1 large onion, diced
4 garlic cloves, chopped finely or minced
1 Tbs. dried basil
1 Tbs. dried oregano
1 Tbs. fennel seeds
½ tsp. red pepper flakes
1 large can diced tomatoes (no added salt)
1 cup tomato paste (so use remainder from meatballs plus 1 small can) (no salt added)
1 ½ cups filtered water
1 tsp. no salt seasoning

Method:

While the lentil balls are baking, prepare the sauce. In a medium saucepan, heat the water and add the onions and sauté for 5 minutes on medium heat.
Add the garlic and spices and cook for a minute until fragrant.
Add the tomatoes, tomato paste, water and no salt seasoning and bring to a simmer.
Reduce heat to low (2 or 3) cover and cook for about 15 minutes until the flavours have combined.
When the lentil balls have finished cooking, toss them with the sauce, and serve garnished with parsley over vegetable pasta or rice.

Freezing and Serving Tips:

These lentil balls and the sauce freeze really well so it is easy to make individual servings. A standard adult serving will include 2 large lentil balls, and 2 cups of sauce.
Freeze the meatballs separately from the sauce in a big freezer bag and freeze the sauce in glass containers.
Serve over konjac noodles, zoodles (zucchini noodles), palm heart noodles or rice.

Go here to print this recipe: compliant_lentil_mushroom_balls_with_marinara_sauce.docx

Low Fat Thai Coconut Curry with Chickpeas

4/24/2022

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.

Ingredients

¼ cup filtered water
2 large shallot bulbs, diced
2 cloves of garlic, minced or diced finely
2 cups filtered water or 2 cups oat milk
2 Tbs. shredded coconut (preferably sulfite-free)
2 Tbs. tapioca starch
1 Tbs. lite tamari or soy-free coconut seasoning sauce (omit for low sodium meal)
2 Tbs. Thai red curry paste
1 Tbs. dried basil*
½ tsp. turmeric
A little black pepper
1 can chickpeas or 1 ½ cups cooked
1 large tomato, diced
1 cup spinach, shredded

Method

In a blender or bullet make a slurry of water (or plant milk), coconut and tapioca starch. Set aside to give the coconut a chance to rehydrate.
In a medium pot or large deep sauce pan, add water and heat on low medium.
Sauté the shallots and garlic until the shallots are translucent.
Add the coconut slurry, lite tamari, red curry paste, basil, turmeric and pepper and heat through until the coconut slurry has thickened slightly.
Add the chickpeas, tomato and spinach and cook for about 10 minutes on low simmer until the spinach has wilted.
Serve over brown rice or konjac root (shirataki) noodles or cool and freeze in glass containers.

Note: If you have a lot of fresh basil, use 1 cup shredded in place of dried basil and spinach.

I have been experimenting! The pictures from left to right.

Coconut curry made with water and without tapioca starch so almost like a soup.
Coconut curry made with oat milk and tapioca starch so it's a much creamier dish.
Here is the curry with shirataki fettuccini-type noodles
Here is the curry over rice with the 2 2-cup servings for freezing.

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

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

Compliant Lentil Mushroom Loaf with Mushroom Gravy

4/2/2022

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

Ingredients:

¾ cup brown lentils
3 cups of water for boiling
2 Tbs. apple cider vinegar
A little water for ‘frying’
1 cup finely minced onion
5 large garlic cloves, minced
½ cup brown mushrooms, finely ground
1 Tbs. salt-free seasoning (cremini, shitake, etc.)
2 cups fresh spinach, finely sliced
1 tsp. seeded or Dijon mustard
Fresh ground black pepper to taste
½ cup rolled oats

Method:

Rinse lentils and put in a small pot. Add water, bring to a boil, lower heat to medium low and simmer, covered for 30 minutes until the lentils are mushy and soft. Drain the lentils and transfer to a medium sized mixing bowl, add the vinegar and mash well.
While the lentils are cooking, prepare the onions, garlic, mushrooms in a mini food processor and finely slice the spinach.
Heat the water in a non-stick pan over medium heat. Sauté the onions for about five minutes until translucent. Add the garlic, mushrooms, spinach and seasonings and sauté for another 5-10 minutes until all the vegetables are tender. Preheat oven to 350.
Add the vegetable mixture to the mashed lentils and add the rolled oats. Mix well and spoon into a silicon loaf pan. Press down gently with a spatula.
Bake at 350 F for about 40 minutes. Let cool for 5-10 minutes before removing from the loaf pan. Turn out onto a serving plate.
Slice and serve with gravy.

*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

Mushroom Gravy

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.

Ingredients:

1/2 cup of filtered water for ‘frying’
1 Tbs. tamari or BRAGG liquid soy seasoning (non-compliant – optional)
1 cup finely chopped onion
2 cups finely sliced brown mushrooms (cremini, shitake, etc.)
2 Tbs. gluten-free flour (millet, spelt, tapioca, etc.)
1 tsp. garlic powder
1 tsp. poultry seasoning or sage
1 tsp. no-salt seasoning
¼ tsp. fresh ground black pepper

Method:

Heat 1/2 cup of water and tamari (if using) in a large pot.
Add onions and mushrooms. Cover and cook for 10 minutes on medium. Stir frequently.
Mix the flour and seasoning with 2 cups of hot filtered water. Use a whisk.
Add the flour mixture to the onion mixture.
With the whisk, stir constantly over medium heat until thick.
For a smoother gravy, blend with an immersion blender.

Makes about 2 cups.

Go here to print this recipe: compliant_mushroom_gravy.docx