This is a RAW recipe and is a perfect summer meal. You can quickly heat the zucchini if you want this dish warm but don’t cook long or you’ll have a mushy mess. Don’t premix this salad with the sauce as it will become watery.
Go here to print this recipe: zucchini_spirals_with_faux_alfredo_sauce.docx
Adding steamed vegetables really bulks up the serving size while adding healthy greens. My favorite is bok choy but you can use any other leafy greens you have on hand.
The pesto is oil free but does contain nuts. The pesto recipe makes enough for two servings. So divide it up and freeze one serving or double the pasta and greens to serve two people.
Pasta & Greens:
Go here to print this recipe: oil_free_pesto_on_pasta_with_steamed_greens.docx
Feel like pasta but it’s too stinking hot? Got zucchini you need to eat up. Here is the perfect recipe. This is a great salad for lunch or as a different kind of salad to take to a potluck.
Tip: You can blanch the noodles in boiling water for two minutes so you can serve this dish hot in winter.
Zucchini provides you with lutein and zeaxanthin, two carotenoids that promote healthy eyesight. They’re also a source of magnesium, folate and fiber.
Go here to print this recipe: compliant_raw_zoodle_salad.docx
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
Okay….at this point remove half the vegetables to a glass storage container if you are not eating both servings now.
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
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)
Compliant Marinara Sauce
Freezing and Serving Tips:
Go here to print this recipe: compliant_lentil_mushroom_balls_with_marinara_sauce.docx
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.
I have been experimenting! The pictures from left to right.
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