Karen Warwick RHN
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BREAK THE CYCLE RECIPES


ALL SALT, OIL & SUGAR FREE 

Compliant Caesar Salad

12/5/2022

Comments

 
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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
  1. Place the lettuce and bell pepper into a large bowl. 
  2. Put all dressing ingredients into a blender and blend until smooth.
  3. Pour one third of the dressing over the salad and mix well.
  4. Sprinkle with nutritional yeast. (optional)
  5. Add Compliant Caesar Chickpeas. (Optional: recipe below)
  6. 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
  1. Preheat oven to 400 degrees.  Line a cookie sheet with parchment paper.
  2. Rinse and drain chickpeas.  Drain very well to get them as dry as possible.
  3. In a small bowl, combine the nutritional yeast, garlic powder and Italian seasoning until evenly mixed.
  4. In a medium bowl, add well-drained chickpeas and spice mixture. Stir to coat the chickpeas.
  5. Transfer the chickpeas to the baking sheet.  Optional sprinkle with Mrs. Dash.
  6. 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. 
  7. 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.
  8. 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

 
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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:
​
  1. 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.
  2. Add the remaining ingredients to the chia seeds and water in the blender and blend until smooth. 
  3. 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

 
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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
  1.  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.
  2. Zest the oranges and peel and section them.  Remove any seeds you find.
  3. Place all ingredients in a food processor fitted with an ‘S’ blade and pulse until a uniform texture is reached.  Do not liquify.
  4. 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

 
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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:
​
  1. 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.
  2. Add the remaining ingredients to the chia seeds and water in the blender and blend until smooth. 
  3. 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

 
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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:
  1. 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.
  2. 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.
  3. 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

 
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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:
  1. Steam cauliflower and potatoes together for about 20 minutes until soft and then set aside to cool.
  2. Once cool, add cauliflower, potatoes, nutritional yeast, lemon juice, smoked paprika, onion powder, garlic powder and chipotle powder to a blender and blend.
  3. If it is too dry to blend add the filtered water until you get the right consistency.
  4. 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

 
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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:
  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.
  2. 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:
  1. Combine cauliflower, dates (with water) and mustard in a blender and blend until smooth.
  2. 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

 
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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:
  1.  Rinse lentils and put in a big pot.
  2. 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.
  3. While lentils are cooking, chop the onion and bell pepper and add to the pot.
  4. 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.
  5. Reduce heat to low and let cook an additional 10 minutes.
  6. 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

Chef AJ's Barefoot Dressing

7/12/2021

Comments

 
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Chef AJ claims this dressing will knock your socks off.  I totally agree.  I make a big batch of it EVERY WEEK.  It is absolutely delicious to the point that I crave my breakfast salad.

Ingredients:
  • 1 ¼ cups balsamic vinegar
  • ¼ cup unsweetened rice vinegar
  • ¾ cup lime juice, add zest if using fresh
  • 5 unsweetened pear halves (canned or jarred, in their own juice)
  • 1 cup nutritional yeast
  • ½ cup salt-free stoneground mustard (or your favorite low sodium Dijon mustard)
  • ¼ cup of shallots (I use 1 shallot)
  • 4 cloves of garlic
  • ½ Tablespoon chia seeds dissolved in ½ cup of filtered water

Method:
  1.  Add the balsamic and rice vinegars, and lime juice to your blender.  Use your measuring cup to add the water and chia.  Let soak for a few minutes while you get your other ingredients together.
  2. Add all the remaining ingredients including the chia slurry to the blender and blend until smooth. Store in glass jars and refrigerate.
​
 Go here to print this recipe:  recipe_chef_ajs_barefoot_dressing.docx
Comments

White Bean Cheez Sauce

6/20/2021

Comments

 
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This is the sauce that you can put on your baked potatoes and steamed vegetables. It is absolutely delicious and will keep for about 2 weeks in the fridge.
 
At the beginning of this chapter, I said that on Friday you will soak the beans overnight. On Saturday you will cook the beans, then after they cool you can make this cheez sauce. This recipe is super simple. Only the beans are the time-consuming part. In a pinch you could use canned cannellini beans. But the sauce will not be as creamy as when you use small white navy beans.
 
Ingredients:
  • 2 cups dry small white beans (navy beans) = 6 cups cooked
  • 1 1/3 cups nutritional yeast
  • 1½ cups filtered water
  • 1/3 + 2 Tbs. lemon juice
  • 3 tsp. dry Italian herbs
  • 1 tsp. onion powder
  • 1 tsp. garlic powder
 
Blend until smooth. You can store in glass jars in the fridge. This also freezes well but don’t freeze in jars, they tend to crack. Use one of your 4-cup glass storage containers.
 
Go here to print this recipe:  btc_recipe_white_bean_cheez_sauce.docx
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  • Home
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