Category: SAUCES & DRESSINGS

Tofu Ranch Dressing/Dip

8/21/2023

By Joel Fuhrman

This recipe makes a lovely fresh dip. I add a bit more water to turn it into a dressing. This is the perfect salad dressing for hot summer days.

Ingredients:

1 package silken tofu
3 dates, pitted
1 clove garlic, peeled
¼ cup green onion, chopped
3 Tbs. filtered water for dip (or) ¼ cup filtered water for dressing
2 Tbs. fresh lemon juice
1 ½ Tbs. dried Italian seasoning
1 Tbs. fresh parsley, chopped (or) 1 tsp. dried
1 Tbs. fresh dill, chopped (or) 1 tsp. dried
1 tsp. Bragg’s liquid aminos or low-sodium soy sauce
1 pinch cayenne pepper flakes (optional)

Method:

Blend all the ingredients in a high-powered blender or food processor until smooth and creamy.
Add water as needed to get the consistency you want.
Store in the refrigerator in an air-tight container for up to 5 days.

Notes:

You can soak the dates in the water or lemon juice beforehand for easier blending.
Use as a dressing, dip, spread or mayonnaise substitute in your favorite recipes.

Go here to print this recipe: tofu_ranch_dressing.docx

Comments

Cauliflower Buffalo Bites

7/9/2023

Comments

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

Comments

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

Comments

Compliant Greek Dressing

10/16/2022

Comments

This oil free dressing is delicious. It goes well on any salad, but it is particularly well with the Greek Inspired Tabouleh and the Complaint ‘Dry’ Greek Salad.

I have created this dressing with two versions. One is a standard dressing and the other is a creamy version.

Ingredients:

⅓ cup red wine vinegar
1½ cups filtered water
2 Tbs. chia seeds
1 tsp. raisins
¼ cup fresh lemon juice
¼ cup Dijon mustard
2 tsps. dry oregano
1 tsps. dry basil
10 turns black pepper

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 blender and soak for an hour. This will help the chia to set and the raisins to soften so the dressing will blend smooth. Note: If you are making the creamy version, steam your cauliflower now and set aside to cool.
Add the remaining ingredients to the chia seeds and water in the blender and blend until smooth.
Store dressing in glass jars in the fridge. The basic version makes about 2 cups. The creamy version makes 3 cups of dressing.

Go here to print this recipe: complaint_greek_dressing_revised.docx

Comments

Chef AJ's CranPEARy Relish

10/8/2022

Comments

This fresh cranberry sauce is a great addition to your holiday meal. The roasted pears really add a nice sweetness to this healthy alternative. Any leftovers can be used to top your morning oatmeal.

Ingredients

1 cup roasted pear halves (this is from 2 14-ounce cans of pears packed in their own juice or water)
2 large oranges plus their zest
12 ounces (1 bag) unsweetened fresh cranberries

Method

Roast the pear halves on a baking sheet with parchment paper for 35-45 minutes in an oven preheated to 400°F. Remove from oven and let cool.
Zest the oranges and peel and section them. Remove any seeds you find.
Place all ingredients in a food processor fitted with an ‘S’ blade and pulse until a uniform texture is reached. Do not liquify.
Serve as a side for your holiday meal.

Go here to print this recipe: chef_ajs_cranpeary_relish.docx

Comments

Compliant Golden Yum Dressing

10/3/2022

Comments

This dressing is absolutely delicious with the Curried Tabouleh recipe. It helps to cool off the heat in the curry yet adds a new depth of flavour. I have created this dressing with two versions. One is a standard dressing and the other is a creamy version.

Ingredients:

1/3 cup apple cider vinegar
1 cup purified water
2 Tbs. chia seeds
1/3 cup tamari
1-4 garlic cloves, minced
1/2 cup nutritional yeast flakes

Ingredient for creamy version:

2 cups steamed cauliflower or 1 cup Chef AJs Honey Mustard Dressing

Method:

Combine the water and chia seeds in a blender for an hour. This will help the chia to set so the dressing will blend smooth. Note: If you are making the creamy version, steam your cauliflower now and set aside to cool.
Add the remaining ingredients to the chia seeds and water in the blender and blend until smooth.
Store dressing in glass jars in the fridge. The basic version makes about 1⅔ cups. The creamy version makes 2⅔ cups of dressing.

Go here to print this recipe: compliant_golden_yum_dressing.docx

Comments

Compliant Delicious Dressing

9/1/2022

Comments

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

Comments

Nacho Cheeze Sauce

8/9/2022

Comments

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

Comments

Faux Honey Mustard Dressing

7/30/2022

Comments

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

Comments

Compliant Lentil Bolognese Sauce

12/30/2021

Comments

This compliant Bolognese gives you that yummy Italian flavour without oil or salt. I serve this over rice, or spaghetti squash noodles or zoodles.

Ingredients:

1 cup green lentils, rinsed and preferably soaked overnight
4 cups filtered water
2 bay leaves
1 onion, diced
1 bell pepper, diced
1 small can tomato sauce, preferably no salt
1 large can diced tomatoes, preferably no salt
1 small can kidney beans, rinsed (optional)
4-6 large mushrooms, sliced or diced
2 Tbs. dried parsley
1 Tbs. dried oregano
1 Tbs. dried basil
1 Tbs. fennel seeds
1 Tbs. onion powder
1 Tbs. garlic powder
Pepper to taste

Method:

Rinse lentils and put in a big pot.
Add 4 cups of filtered water and the bay leaves and bring to a boil. Reduce heat to low medium and cook for about 20 minutes.
While lentils are cooking, chop the onion and bell pepper and add to the pot.
When lentils, onion and pepper are soft, add tomato sauce, diced tomatoes, kidney beans (if using), mushrooms, parsley, oregano, basil, fennel seeds, onion powder, garlic powder and pepper.
Reduce heat to low and let cook an additional 10 minutes.
Remove and discard bay leaves and serve. Or let cool and put into 2-cup storage containers.

Note: You can use no-salt Italian seasoning to replace dried parsley, oregano and basil if that’s what you have at home.

Go here to print this recipe: compliant_lentil_bolognese_sauce.docx

Comments

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BREAK THE CYCLE RECIPES

ALL SALT, OIL & SUGAR FREE

Tofu Ranch Dressing/Dip

Cauliflower Buffalo Bites

Compliant Caesar Salad

Compliant Greek Dressing

Chef AJ's CranPEARy Relish

Compliant Golden Yum Dressing

Compliant Delicious Dressing

Nacho Cheeze Sauce

Faux Honey Mustard Dressing

Compliant Lentil Bolognese Sauce

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BREAK THE CYCLE RECIPESALL SALT, OIL & SUGAR FREE

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BREAK THE CYCLE RECIPES

ALL SALT, OIL & SUGAR FREE