Category: STEWS & CHILIS

Low Fat Thai Coconut Curry with Chickpeas

4/24/2022

This super fast and easy recipe is absolutely delicious. Get all the flavor and creaminess of coconut milk without the fat and calories. This makes 3 2-cup servings and freezes really well making it a super fast healthy meal on the go. Chickpeas add a great texture and boost the protein content. Serve this over rice or shirataki noodles to really make a meal.

Ingredients

¼ cup filtered water
2 large shallot bulbs, diced
2 cloves of garlic, minced or diced finely
2 cups filtered water or 2 cups oat milk
2 Tbs. shredded coconut (preferably sulfite-free)
2 Tbs. tapioca starch
1 Tbs. lite tamari or soy-free coconut seasoning sauce (omit for low sodium meal)
2 Tbs. Thai red curry paste
1 Tbs. dried basil*
½ tsp. turmeric
A little black pepper
1 can chickpeas or 1 ½ cups cooked
1 large tomato, diced
1 cup spinach, shredded

Method

In a blender or bullet make a slurry of water (or plant milk), coconut and tapioca starch. Set aside to give the coconut a chance to rehydrate.
In a medium pot or large deep sauce pan, add water and heat on low medium.
Sauté the shallots and garlic until the shallots are translucent.
Add the coconut slurry, lite tamari, red curry paste, basil, turmeric and pepper and heat through until the coconut slurry has thickened slightly.
Add the chickpeas, tomato and spinach and cook for about 10 minutes on low simmer until the spinach has wilted.
Serve over brown rice or konjac root (shirataki) noodles or cool and freeze in glass containers.

Note: If you have a lot of fresh basil, use 1 cup shredded in place of dried basil and spinach.

I have been experimenting! The pictures from left to right.

Coconut curry made with water and without tapioca starch so almost like a soup.
Coconut curry made with oat milk and tapioca starch so it's a much creamier dish.
Here is the curry with shirataki fettuccini-type noodles
Here is the curry over rice with the 2 2-cup servings for freezing.

Okay, so why did I go to all this trouble to create this recipe. Well, after a couple of years of eating this way, I really missed this yummy recipe and needed to find a guilt free version that would keep the fat and calories low. Not only is coconut milk high in fat, it is high in saturated fat. So, it's a real heart stopper and huge derailer if you want to lose weight.

Below is a table of the fat and calorie comparison:

So, as you can see, if you opted to make this with the oat milk it would be 4 grams of fat and 127 calories per serving. With filtered water it would only be 2.6 grams of fat and 50 calories per serving.
Now that is awesome guilt-free cooking! To learn more about shirataki/konjac noodles check out my article: Cooking with Konjac Root which is coming soon.

Go here to print this recipe: recipe_low_fat_thai_coconut_curry_with_chickpeas.docx

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Compliant Chunky Chili

2/6/2022

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Here’s a variation of an Engine 2 recipe. Eating grains with beans or lentils is the easiest way to get complete proteins in your diet on a regular basis. Black beans are packed with iron, a mineral that helps transport oxygen throughout the body. Iron absorption is enhanced when paired with acidic foods, so here we've combined beans with tomatoes - a pairing that's sure to please your body and your taste buds. Makes 4-5 servings.

Ingredients:

½ cup quinoa
1 large can no-salt diced tomatoes
2 bell peppers, diced (or 2 cups frozen)
4 cups spinach
1 cup water
1 tsp. chili powder
2 tsps. cumin
1 tsp. cocoa powder (optional)
1 can no-salt canned black beans, rinsed or 1 1/3 cup premade
No salt seasoning and pepper to taste
Optional garnish: cilantro leaves

Method:

In a large pot, add the quinoa, canned diced tomatoes, bell peppers, spinach, water, chili powder, cumin, and cocoa powder (if using). Mix everything together and cover.
Cook over low-medium heat for 20 minutes or longer.
Add the rinsed beans in about 10 minutes before serving. The idea is to heat the beans without cooking them further, because you don't want mushy beans!
The chili is ready when everything is heated all the way through. Add no salt seasoning and pepper to taste and garnish with cilantro, if desired.
If you are not eating it straight away, let cool and put in storage containers and store in fridge.

Go here to print this recipe: recipe_compliant_chunky_chili.docx

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Compliant Mixed Bean and Kale Stew

1/31/2022

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This warming bean stew is hearty, comforting and only takes moments to prepare.

Ingredients:
(use organic ingredients where possible)
Stew:

1 Tbs. filtered water (for ‘frying)
8 cloves of garlic, finely chopped
2 Tbs. dried Italian herbs
½ tsp. cayenne pepper
2 large tins of chopped tomatoes (no salt added)
2 large tins of mixed beans (Or use 2 cups dried beans for 6-8 cups of beans.)
10 sun-dried tomatoes, roughly chopped
No salt seasoning and pepper to taste

Stir-fried Kale:

4 kale leaves, stems removed, roughly chopped
2 Tbs. apple cider vinegar
2 Tbs. coconut oil
No salt seasoning and pepper to taste

Method:

Heat a large pot over medium heat, add water and garlic, and stir-fry for 1 minute.
Add the Italian herbs, cayenne pepper, sun-dried tomatoes, chopped tomatoes and beans and cook on medium heat for about 10-15 minutes.
When the stew is warmed through and cooked, you can start cooking the kale.
Heat a frying pan over medium heat and add the water. Then add the kale and stir-fry for 2 minutes.
Add apple cider vinegar and no salt seasoning and pepper to taste. Stir-fry for another minute.
Add the kale stir fry to the mixed bean stew and stir to distribute.
Serve on its own or over rice or potatoes.
This stew freezes really well so let the pot cool completely. Then put the stew into 2 cup glass containers and freeze.

Go here to print this recipe: recipe_compliant_mixed_bean_and_kale_stew.docx

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Compliant Garam Masala Vegetable Stew

12/21/2021

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This is a wonderful warming stew loaded with flavor. Just the thing for a cold day. It’s great over rice.

Ingredients:

1 medium onion, diced
3 garlic cloves, chopped finely
2 cups sliced carrots
2 cups filtered water
1 medium cauliflower, cut into bite-sized florets
2 medium potatoes, diced
1 large red pepper, diced
2 small red, hot chilies, diced small (seeds in for extra heat)
1 small can diced tomatoes, salt free or low sodium
2 tsp. grated fresh ginger, or chopped finely, or 1 tsp. dried ginger
1 Tbs. garam masala
1 knuckle turmeric, diced small, or 1 tsp. dried turmeric
1 cup frozen peas, thawed
¼ cup fresh cilantro, chopped
Pepper to taste

Method:

Heat a little water in a soup pot on 4.
Sauté onion, garlic, carrots for 10 minutes.
Add water, cauliflower, potatoes, bell pepper, tomatoes, ginger, chilies, turmeric, and garam masala.
Cover and simmer for 20 minutes.
Add peas and cilantro.
Add pepper (8 turns of a peppermill to compliment the turmeric for absorption)
Simmer uncovered for 10 minutes.
Take the stew off the heat for 1 hour to let flavors develop and then reheat.
Serve over rice or other grains.
Or let cool completely and freeze in glass storage containers.

Go here to print this recipe: recipe_compliant_garam_masala_vegetable_stew.docx

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Green Lentil Curry

6/20/2021

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This recipe makes 6-7 2-cup servings

Ingredients:

7 cups of filtered water
2 cups dry green lentils
2 bay leaves
1 medium onion, chopped
6 cloves garlic, finely chopped
1 Tbs. dry ginger
1 tsp turmeric powder
1 tsp curry powder
¼ cup cilantro leaves, chopped
Juice of 1 lemon or lime
Black pepper to taste, I use 10 turns of the pepper mill

Method:

Rinse lentils and set aside. If you have soaked them for a couple of hours this cuts down on the cooking time by 10 minutes.
In a large pot, add a little water for ‘frying’. Add the onions and cook for 15 minutes until golden brown. Add the garlic, bay leaves, ginger, turmeric, and curry. Stir in and add a little water to continue cooking for 1 minute.
Add the water and lentils into the big pot and stir together. Bring to a boil. Reduce and cover with a lid and continue to simmer for another 20 minutes. (30 minutes if you didn't presoak the lentils).
Add the cilantro leaves, lemon juice and black pepper and stir to incorporate.
Remove from the heat. Remove and discard the bay leaves. Let cool and put into 2-cup glass containers. You can freeze them for later use.
Serve this over rice or potatoes.

Go here to print this recipe: btc_recipe_green_lentil_curry.docx

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Three Bean Chili

6/14/2021

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This recipe makes 6 -7 2-cup servings.

Ingredients:

a little purified water for ‘frying’
1 large onion, diced
3 bell peppers, diced
1 Tbs. chili powder
1 Tbs. cumin
1 Tbs. oregano
1½ cups filtered water
1½ cups cooked kidney beans*
1½ cups cooked black beans*
1½ cups cooked pinto beans*
1 large can no-salt diced tomatoes
pepper to taste

** If you don’t have beans cooked you can use a small can of each type or a mixed bean medley. Make sure that you rinse the beans thoroughly before adding them to the chili.

Method:

Heat a pot with a little water over medium-low heat.
Sweat the onion until softened, about 5-10 minutes.
Add bell peppers, chili powder, and cumin. Stir and cook for another minute.
Add all the beans, canned diced tomatoes and water to onion mixture.
Bring the chili to a boil. Then simmer for 20 - 30 minutes to develop the flavors.
Let the chili cool completely and put into the 2-cup glass storage containers. You can freeze the extras but leave one in the fridge for Monday night.
Serve it over rice. You can add some salt-free salsa to add more heat.

To print this recipe, go here: btc_recipe_three_bean_chili.docx

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BREAK THE CYCLE RECIPES

ALL SALT, OIL & SUGAR FREE

Low Fat Thai Coconut Curry with Chickpeas

Compliant Chunky Chili

Compliant Mixed Bean and Kale Stew

Compliant Garam Masala Vegetable Stew

Green Lentil Curry

Three Bean Chili

Archives

Categories

BREAK THE CYCLE RECIPESALL SALT, OIL & SUGAR FREE

Low Fat Thai Coconut Curry with Chickpeas

Compliant Chunky Chili

Compliant Mixed Bean and Kale Stew

Compliant Garam Masala Vegetable Stew

Green Lentil Curry

Three Bean Chili

Archives

Categories

BREAK THE CYCLE RECIPES

ALL SALT, OIL & SUGAR FREE