Category: LOAFS & GRAVIES

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

Comments

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

Comments

Compliant Lentil Mushroom Loaf with Mushroom Gravy

4/2/2022

Comments

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

Comments

BREAK THE CYCLE RECIPES

ALL SALT, OIL & SUGAR FREE

Holiday Fat Free Gravy

Holiday Lentil & Rice Loaf

Compliant Lentil Mushroom Loaf with Mushroom Gravy

Mushroom Gravy

Archives

Categories

BREAK THE CYCLE RECIPESALL SALT, OIL & SUGAR FREE

Holiday Fat Free Gravy

Holiday Lentil & Rice Loaf

Compliant Lentil Mushroom Loaf with Mushroom Gravy

Mushroom Gravy

Archives

Categories

BREAK THE CYCLE RECIPES

ALL SALT, OIL & SUGAR FREE