RECIPES - Karen Warwick RHN

Karen Warwick RHN

Curried Tabouleh

9/26/2022

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 lemons

Method

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

Spaghetti Squash Boats

12/30/2021

Half of a spaghetti squash makes a fantastic meal. The trick is how to cut them. Spaghetti squash has a very tough skin. If you find your squash difficult to cut, you are not alone. Try microwaving it whole for 2 minutes to soften the skin for easier slicing.

Ingredients:

1 Spaghetti squash
2 cups Compliant Lentil Bolognese ( compliant-lentil-bolognese-sauce.html)

Method:

Slice off both ends of the spaghetti squash with a chef’s knife to create a stable surface. Then position the squash upright and halve lengthwise, from top to bottom.
Scoop out the seeds and connective tissue with a spoon and discard.
Place the squash halves cut side down on a baking sheet lined with parchment paper.
Roast in a 400 degrees F oven until fork-tender, about 25 minutes.
Once the squash is cool enough to handle, use the tines of a fork to loosen and separate the strands of squash from the skin. Put the strands in a separate bowl.
Add the Lentil Bolognese to the bowl and stir to mix.
Put the squash noodle mixture back into the squash shell and bake for about 10 minutes to heat through. (or) Put the squash boat in the microwave for 3 minutes to heat through.

*Note – Squash keeps well in the fridge. So, if you are only eating half today, wrap the remaining half in the parchment paper you used to roast with and store in a big Ziploc bag or casserole dish with a lid.

Go here to print this recipe: spaghetti_squash_boats.docx

Compliant Lentil Bolognese Sauce

12/30/2021

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

Deconstructed Samosa Waffles

12/4/2021

I love samosas. But all that oil and salt makes a traditional samosa off limits if you want to lose weight. Here’s a recipe that I have developed out of necessity that gives me the great flavours of a samosa without the added calories. It’s also a delicious way to get your starchy vegetables in for the day. Ideally, you’ll need a mini-chopper or food processor for this recipe. And, of course, a non-stick waffle maker.

Ingredients: Makes 12 Waffles

4 or 5 big potatoes (about 2 pounds), peeled and cut into 1-inch pieces
½ a medium onion, chopped
4 cloves of garlic, chopped
2 small jalapeño or serrano chili peppers, (with seeds), chopped
3 Tbs. water
1 tsp. mustard seeds (black are preferable)
1 tsp. dry ginger
½ tsp. cumin seeds
½ tsp. garam masala
1 tsp. ground turmeric
½ cup peas, thawed if frozen
2 Tbs. fresh lemon juice
½ cup cilantro leaves, chopped

Method:

Put the potatoes in a medium saucepan. Cover with water by about 2 inches. Bring to a boil, lower the heat, and simmer until tender, about 10 minutes. Drain, transfer to a medium bowl and set aside to cool. Slightly mash the potatoes.
Meanwhile, in a mini-chopper, combine the onion, garlic, chilies and 1 Tbs. of water and puree to a paste.
Heat a large skillet or wok over medium high heat. Add a little water for frying. Add the mustard and cumin seeds and cook, stirring constantly, until fragrant, about 30 seconds.
Add the onion past, garam masala and turmeric and cook, stirring, until lightly browned, about 4 minutes.
Add the potatoes and cook, stirring and mashing lightly with a wooden spoon, until hot, about 2 minutes.
Stir in the peas. Remove from the heat and stir in the lemon juice, chopped cilantro and remaining 2 Tbs. of water. Set aside.
Heat up the non-stick waffle maker. When it is hot, scoop the samosa mixture into the 4 squares, 2-3 heaping tablespoons. Make them small because you want them to cook through.
Close the lid and set the timer for 12 minutes. Never mind the ready light. It takes 12 minutes to make them nice and crispy with NO PEAKING. If you cook them for a shorter time or peak, they will break up when you are removing them.
Once cooked remove them from the waffle maker and serve immediately.

Note: I use this recipe for bulk cooking my starches. So, I let them cool. Store them in a paper towel lined container in the fridge. To crisp them up before serving, use a toaster oven, toaster or air-fryer.

Go here to print this recipe: deconstructed_samosa_waffles.docx

Compliant Split Pea Soup

11/22/2021

This flavorful soup is taken from the book Eating Alive: Prevention Thru Good Digestion by Dr. Jonn Matsen N.D. I have removed the oil and salt and added a few things to make it compliant and bring out the flavours. Peas are a starchy vegetables so if you a tired of potatoes, this soup will help you meet your required starch targets for the day.

Ingredients:

2 ½ cups green split peas, rinsed
7-9 cups low sodium soup stock or filtered water
2 bay leaves
2 medium onions, diced small
2 carrots chopped small and pre-steamed.
2 potatoes, diced and pre-steamed
1 Tbs. no-salt seasoning (like Kirkland brand or Mrs. Dash)
1 Tbs. onion powder
1 Tbs. garlic powder
2 tsp. dried parsley
1 tsp. each: basil, oregano, mint
½ tsp. each: thyme, kelp powder, red pepper flakes
¼ tsp. each: marjoram and savory
Optional: 2 Tbs. apple sauce (the sweetness will balance the flavours.)

Method:

In a large soup pot, bring rinsed split peas, bay leaves and low sodium soup stock (or filtered water) to a boil then reduce heat to medium and cook for about 1 ½ hours or until the peas totally dissolve into the liquid.
While the peas are cooking, pre-steam the carrots.
In a small frying pan, add a little water and onions and cook the onions until they are translucent (about 8 minutes).
Add onions, steamed carrots, steamed potatoes, no salt seasoning, onion powder, garlic powder, parsley, apple sauce (if using), and herbs to the pot and cook over a medium to low heat for about 25 minutes to develop the flavors.
Stir the soup occasionally, keeping the heat low so it doesn’t stick or burn.
Remove bay leaves and serve.
Optional: I blend my soup with an immersion blender for a thick, smooth texture.

To print this recipe go here: recipe_compliant_split_pea_soup.docx

Roasted Potatoes and Potato Croutons

11/2/2021

Roasted potatoes are super easy to make and you can make a lot of them so you have enough beautiful satiating potatoes for the whole week. The secret to roasting without oil is parchment paper and a casserole dish that has a cover or can be covered.

Ingredients:

Potatoes, chopped (of course)
1 onion, chopped (optional)
2 cloves garlic, chopped (optional)
Mushrooms, sliced (optional)
Your favorite no salt seasoning like: Kirkland No Salt Seasoning, Mrs. Dash, Benson’s Table Tasty.

Method:

Preheat oven to 350 degrees F. Line a casserole dish with parchment paper and set aside.
Wash and chop your potatoes into approximately 1-inch cubes. Leave the skins on for the nutrition.
If you are using, chop the onion, garlic and mushrooms as well.
Put the potatoes, onion, garlic, and mushrooms into the casserole dish and sprinkle with your favorite no salt seasoning.
Cover the casserole dish and put in the oven. Roast for 30 minutes with the lid on.
After half an hour, remove the lid and roast for another 30 minutes until they have browned slightly.

Eat straight away or let cool completely and store in the fridge for up to a week in glass storage jars.

POTATO CROUTONS

If your roasted potatoes are still lurking in your fridge by the end of the week, the best way to use them is in the form of croutons. This adds a much-needed satiating starch to your salads so you will feel fuller longer.

Simply throw them in the air fryer for 20 minutes until they come out nice and crisp.

Or, if you don’t have an air fryer, line a cookie sheet with parchment paper and spread the potatoes on it and bake in the oven for 20-30 minutes on 425 degrees. Like bread croutons, you want that crispiness. So, bake them as long as you need to without causing a house fire.

After they are done you can let them cool completely and store in a glass container lined with paper towel in the fridge. Add as many of them as you like to your salads. They are yummy!

If you want to print this recipe go here:
recipe_roasted_potatoes_and_potato_croutons.docx

Baked Potatoes and Air Fried Potatoes

10/24/2021

If you don't know how to bake a potato you are more of a beginner than I thought! But for those of you new to cooking, here we go.

Scrub the potatoes with brush under running water to remove any remaining dirt.
Poke some holes in the potatoes using a steak knife.
Bake at 350 degrees for regular sized potatoes for one hour.
Let cool until completely cold and store in the fridge in a Ziploc bag for up to a week.

Special Notes:

I buy these extra large potatoes (baked at 400 degrees for an hour)
I eat 1/2 a baked potato a day. (I reheat it in the microwave for about 2 minutes.) So to have enough for the week, I bake 4 at a time.
The baked potato below (left) is served with either the Cheez Sauce I include in the recipe section on this site or Chef AJ's Nacho Cheez sauce (I will be adding this recipe soon.)

I am a self-professed gadget queen. The picture on the right are leftover baked potatoes and mushrooms air-fried.

When you use an air fryer for potatoes, those potatoes need do be precooked for the best tasting 'fries'. Whatever baked potatoes I have leftover in my Ziploc at the end of the week, I cut into pieces and air fry.

To get seasoning to adhere to the fries, you can brush them with aquafaba (chickpea cooking or canned water) and sprinkle with no salt seasoning. It takes about 40 minutes to get the crispness I like with my air fryer.

Just remember that when you air fry food you are removing the water so in effect you are making the potatoes about 12% more calorie dense. So I cook whatever I have left over, set aside my usual portion and share the rest.

Air Fried Potato Pancakes

10/3/2021

These potato pancakes are filling and delicious and are also oil and salt free. I adapted them from a recipe I found on the internet to ensure that they are a healthy way to enjoy this starchy staple. Makes 24.

Ingredients:

4 large potatoes or 8 small potatoes, peeled and chopped
1 onion, finely chopped
2 cloves garlic, finely chopped
4 gherkins or 2 dill pickles, diced
2 green onions, chopped
1 Tbs. chickpea flour (or another gluten free flour on hand)
1 Tbs. fresh parsley, chopped
Fresh ground pepper to taste (I did 10 turns of the pepper mill)

Method:

Peel and dice potatoes and boil for 30 minutes. Drain and cool.
Fry onions in a little water for 10 minutes, then add garlic and continue frying for another 5 minutes. Set aside to cool.
In a large bowl, mash the potatoes.
Add onion, garlic, gherkins, green onions, flour, parsley and pepper.
Mix together all the ingredients.
With damp hands squeeze mixture into balls slightly larger than a golf ball and flatten.
Place on the air fry tray and air fry for 20 minutes at 400 degrees. Check them at this point. If they are not cooked to your liking, air fry for another 10 minutes.
Serve immediately or let cool and store in a glass covered dish in the fridge until ready to eat. You can heat them up again in the air fryer or microwave. Delish.

To print this recipe, click here: recipe_sofas_free_air_fried_potato_pancakes.docx

Quinoa Tabouleh

6/16/2021

QUINOA

Quinoa a super versatile grain and a good source of protein. It is super easy to cook as well. You use a similar method to cooking rice. I use 1 cup dry which also yields about 3 - 4 cups cooked.

Use a big enough pot to hold 4 cups of cooked quinoa.
Measure out 1 cup of quinoa into a small mesh strainer and rinse under cold water.
Put the rinsed quinoa in the pot with 2 cups of filtered water.
Bring the pot up to boil, turn down the heat to low and cover immediately.
Let cook for 20 minutes. Try not to peek.
Remove from heat, fluff with a fork and let stand for 5 minutes with the lid on.
Remove the lid and let it cool completely. Once it is cooled you can transfer the quinoa into the 4-cup glass storage container and store in the fridge.
I have planned for you to make the Quinoa Tabouleh for Sunday. That’s when you have your cutting board and citrus juicer hard at work but you could make it on the same day if you wish.

TABOULEH

This is the dish that I add to my breakfast salad which gives me some satiating starch.

Ingredients:

3-4 cups cooked quinoa
1 small can chickpeas (garbanzo beans) or 2 cups cooked
1 medium tomato, jelly and seeds removed, finely diced
¼ medium red onion, finely diced
1 cup parsley, finely chopped
2 lemons, juiced

Combine all the ingredients in a large bowl with a lid and store in the fridge.

Go here to print this recipe: btc_recipe_quinoa_tabouleh.docx