Category: SALADS

Wild Rice and Bean Salad

10/20/2023

I got rid of all the fat and kept all the flavour. This recipe is great served cold for hot summer days. I also use it as a hot side dish or better yet used to stuff peppers and Portobello mushrooms for a quick meal.

Ingredients:

1 cup mixed wild blend rice
1 cup veggie broth
¾ cup filtered water
1 onion, finely chopped
2-3 stalks of celery, chopped
1 Tbs. curry powder
2 tsp. paprika

Then…

½ can chickpeas, rinsed
½ can black beans, rinsed
3-4 green onions, chopped
2-3 Tbs. Braggs Liquid Soy Seasoning (or Low Sodium Tamari)

Method:

Add rice, veggie broth, water, onion, celery, curry powder and paprika to a medium-sized pot. Bring to a boil, reduce heat and cover. Cook for 45 minutes (or check the cooking time on the rice you are using). Let cool.
In a big bowl, add rice mixture, chickpeas, black beans, green onions and Braggs Soy Seasoning. Mix to combine and serve or store in fridge.

Go here to print this recipe: wild_rice_and_bean_salad.docx

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Zucchini Spirals with Faux Alfredo Sauce

9/12/2023

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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.

Ingredients:

1 small zucchini – spiralized

Sauce:

1 container silken tofu
2 Tbs. filtered water
1.5 Tbs. lemon juice
1 Tbs. tamari
2 Tbs. fresh rosemary, chopped fine
2 cloves garlic, chopped
3 Tbs. nutritional yeast

Garnish with fresh chopped basil and black pepper

Method:

Spiralize the zucchini and lightly salt and set aside. Zucchini holds a lot of water. To help get rid of the excess water after spiralizing, lightly salt the zucchini to draw out the water and let sit for half an hour then drain off the liquid. If you are salt free, obviously omit the salt and let the noodles sit on paper towels.
Put tofu, water, lemon juice, tamari, rosemary, garlic, nutritional yeast and sea salt and pepper in a blender and blend until smooth. Add extra water to get the consistency you like. This sauce makes over a cup and stores well in the fridge. So, you should have enough sauce for 2-3 servings.
Put the drained zucchini noodles in a bowl.
Pour on dressing, about one third to a half, and mix lightly with the zucchini noodles.
Top with chopped basil and black pepper and serve.

*Store the remaining alfredo sauce in the fridge.

Go here to print this recipe: zucchini_spirals_with_faux_alfredo_sauce.docx

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Compliant Raw Zoodle Salad

8/25/2023

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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.

Ingredients:

2 zucchinis
1 large tomato
6 soaked, sun-dried tomatoes
¼ - ½ cup water or tomato juice
2 cloves garlic
1 soaked date
2 Tbs. fresh basil
Salt free seasoning and/or pepper to taste

Method:

Soak the sun-dried tomatoes and date in the water/tomato juice for a couple of hours or even overnight.
Spiralize the zucchini into noodles, or with a peeler into ribbons, and place in a large serving bowl. Tip: line the bowl with paper towel and let zucchini rest for 15 minutes to dispel excess water into the paper towel. Then discard paper towel.
For the sauce, place the tomato, sun-dried tomatoes, water, garlic, date, basil and seasoning in a food processor/blender until smooth.
To serve, place the zucchini noodles into a big bowl and pour the raw sauce over the top, just like you would for a bowl of pasta and toss to mix.

Tip: You can blanch the noodles in boiling water for two minutes so you can serve this dish hot in winter.

Health Benefits:
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

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Cauliflower Buffalo Bites

7/9/2023

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This recipe has been adapted to make it as compliant as possible. It’s absolutely delicious hot or cold. It’s a great appetizer for parties or as a salad over a bed of spinach.

Ingredients:

1 large head of cauliflower, stems removed, cut in bite-sized chunks
½ a cup of hot sauce (Frank’s Red Hot Sauce is great)
1 Tbs. low sodium tamari
1 tsp. apple cider vinegar
½ tsp. garlic powder
¼ tsp. cayenne pepper

Method:

Preheat oven to 425 degrees. Line baking sheet with parchment paper.
Cut up cauliflower and place in a large bowl.
Make the buffalo sauce in a glass, measuring cup or a jar. Add hot sauce, tamari, apple cider vinegar, garlic powder and cayenne pepper. Whisk to combine.
Add 2/3 of the sauce to the cauliflower bowl and toss cauliflower to coat.
Arrange the cauliflower on the baking sheet in one layer.
Bake for 20 minutes. Turn over the cauliflower after 10 minutes to ensure even cooking.
When done, transfer the cauliflower to a serving dish and drizzle with the 1/3 remaining sauce.
Serve with either Faux Honey Mustard Dressing or Simple Tofu Dip (below).

I usually double this recipe and store in a jar in the fridge.

SIMPLE TOFU DIP

In a blender, combine:

1 pkg. soft/silken tofu
Juice of one lemon
1 tsp. each onion powder and garlic powder

Blend until smooth. If it is too thick, add a little filtered water until you get the consistency you like. Store in the fridge.

Go here to print this recipe: recipe_cauliflower_buffalo_bites.docx

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Compliant Caesar Salad

12/5/2022

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By Cathy Fisher of StraightUpFood.com

I like this recipe when I want a fattening Caesar salad without the fat and salt. The bell pepper adds some additional color and flavor. You can top the salad with nutritional yeast for a cheesy flavour. And air-fried potato cubes or roasted chickpeas add a change in texture. I have adjusted this recipe to be oil and fat free.

You can buy pre-washed romaine lettuce in packages of three. The dressing makes enough to dress three salads. And one can of chickpeas can be divided into three parts as well. I eat this giant salad over three consecutive days.

Ingredients for Salad (1 serving)

1 large head romaine lettuce, coarsely chopped*
1 red bell pepper, seeded and chopped

Ingredients for the Dressing (3 servings)

½ cup filtered water
1 can cooked white beans (navy or cannellini) Or 2 cups steamed cauliflower
Juice of 1 lemon
2 Tbs. Dijon mustard
1 Tbs. raisins or 1 date, chopped
1 medium clove garlic, chopped
1 tsp. dried Italian seasoning

Method

Place the lettuce and bell pepper into a large bowl.
Put all dressing ingredients into a blender and blend until smooth.
Pour one third of the dressing over the salad and mix well.
Sprinkle with nutritional yeast. (optional)
Add Compliant Caesar Chickpeas. (Optional: recipe below)
Add freshly ground pepper to taste.

*Note: Using a plastic knife to cut the Romaine stops it from going brown. Or hand ripping the lettuce also can reduce oxidation. If you will be eating this salad over several days, prepare you lettuce this way, but store it separate from the dressing until you are ready to serve.

Go here to print this recipe: compliant_caesar_salad.docx

COMPLIANT CAESAR CHICKPEAS

These are a great addition to your salad. They add extra protein and are tasty on their own. Use them on your salad or make this recipe for people that love snacking on nuts. It's a healthy low-calorie alternative.

Ingredients

1 can chickpeas, drained and rinsed
1 ½ Tbs. nutritional yeast
1 tsp. garlic powder
1 tsp. Italian seasoning
Optional: sprinkling of Mrs. Dash Garlic and Herb seasoning

Method

Preheat oven to 400 degrees. Line a cookie sheet with parchment paper.
Rinse and drain chickpeas. Drain very well to get them as dry as possible.
In a small bowl, combine the nutritional yeast, garlic powder and Italian seasoning until evenly mixed.
In a medium bowl, add well-drained chickpeas and spice mixture. Stir to coat the chickpeas.
Transfer the chickpeas to the baking sheet. Optional sprinkle with Mrs. Dash.
Put the baking sheet in the oven and bake for 15 minutes. Then turn the chickpeas and return to the oven for an additional 15 minutes.
Check the chickpeas after 30 minutes in the oven to see if they are the color and consistency you like. If not, return for an additional 15 minutes.
After baking, remove the cookie sheet from the oven and let the chickpeas cool completely.

When they are completely cool, store them in an airtight container at room temperature so they don’t get soggy.

Go here to print this recipe: compliant_caesar_chickpeas.docx

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Compliant 'Dry' Greek Salad

10/15/2022

Comments

Greek salad is loaded with fat, and I am not talking about the dressing. Both olives and feta cheese are high in fat. Even faux feta made from tofu is high in fat. So, if you are looking to lose some body fat, make this ‘dry’ salad which will keep for a week without getting soggy.

Check out my recipe for Complaint Greek Dressing and Greek Inspired Tabouleh to compile an absolutely delicious and fat free version of this flavorful salad.

Ingredients

3 cucumbers, deseeded and chopped
¼ red onion, chopped
1 bell pepper, deseeded and chopped
1 container cherry tomatoes, rinsed and dried

Method

End and peel cucumbers. Cut in half and then quarter lengthwise. Deseed the cucumbers by running the knife down the jelly part. Use a tablespoon (bowl down) to remove any remaining seeds and jelly. Roll the 4 pieces (in the half of the cucumber) in a double piece of paper towel to absorb the extra water. Repeat this process for all three cucumbers. Then prepare the other vegetables.
Slice then chop the red onion. Separate the pieces. Red onion is strong so you want it divided evenly throughout the salad. Set aside.
Remove the stem off of the bell pepper and remove the seeds. Cut into thirds and then chop the thirds into bite-sized pieces.
To assemble the salad, you will want to do it in three layers so that the vegetables will be evenly distributed. So, remove the cucumber from the paper towel and chop it and put in a big bowl. Then add 1/3 of the red onion, one third of the bell pepper and one third of the cherry tomatoes. Repeat the layering two more times.
Cover and put in the fridge. This salad will last for about a week.
To serve this salad, put the salad on a bed about 4 cups of chopped greens. Then you can add the Greek Inspired Tabouleh and the Complaint Greek Dressing. And enjoy a new flavor profile to get your vegetables in.

Go here to print this recipe: compliant_dry_greek_salad.docx

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Greek Inspired Tabouleh

10/6/2022

Comments

The spices and herbs in this tabouleh satisfy that craving for that high fat Greek salad that we all love so much. This paired with the COMPLIANT GREEK DRESSING, will give you a new flavour profile for your breakfast salad.

For a change you can substitute rice for quinoa and serve it as a side dish or with roasted or steamed vegetables.

Greek Inspired Quinoa Ingredients:

1 cup rinsed quinoa
2 cups of filtered water
2 tsps. dried oregano
1 tsp. dried thyme
1 tsp. onion powder
1 tsp. garlic powder
½ tsp. dried marjoram
½ tsp. dried mint

Method

Rinse the quinoa and add it to a medium sized pot.
Add the filtered water to the pot.
Add all the herbs and powders 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.

Greek Inspired Tabouleh Ingredients:

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

Method

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

Go here to print this recipe: greek_inspired_tabouleh.docx

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Mexican Inspired Tabouleh

10/5/2022

Comments

This recipe is a great addition to your salad for a different flavour profile from the standard tabouleh.

Most salads of this type are loaded with fat and oils, but this is totally fat and oil free so enjoy as much as you like. For a change of flavour and texture, substitute rice for quinoa but follow the package directions for cooking time.

This recipe is particularly good with the Compliant Delicious Dressing or with fresh salsa.

Mexican Quinoa Ingredients:

1 cup rinsed quinoa
2 cups of filtered water
½ tin tomato paste
1 Tbs. chili powder
1 Tbs. cumin powder
1 Tbs. dried oregano

Method

Rinse the quinoa and add it to a medium sized pot.
Add the 2 cups of water and the tomato paste. Stir to dissolve the tomato paste.
Add the chili, cumin and oregano 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.

Mexican Tabouleh Ingredients:

Cooked and cooled quinoa
1 can of black beans, rinsed
¼ red onion, diced
1 tomato, deseeded and diced
1 jalapeño, diced finely
½ cup fresh cilantro, chopped
Juice of 2 limes

Method

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

Go here to print this recipe: mexican_inspired_tabouleh.docx

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Curried Tabouleh

9/26/2022

Comments

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 limes

Method

In a large bowl (with lid), combine the quinoa, chickpeas, red onion, tomato, fresh cilantro and lime 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

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Compliant Potato Salad

7/30/2022

Comments

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