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:
Curried Tabouleh Ingredients:
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
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.
*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
This compliant Bolognese gives you that yummy Italian flavour without oil or salt. I serve this over rice, or spaghetti squash noodles or zoodles.
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
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
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
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.
To print this recipe go here: recipe_compliant_split_pea_soup.docx
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.
Eat straight away or let cool completely and store in the fridge for up to a week in glass storage jars.
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:
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.
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.
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.
To print this recipe, click here: recipe_sofas_free_air_fried_potato_pancakes.docx
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.
This is the dish that I add to my breakfast salad which gives me some satiating starch.
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