Tag Archives: low-fat

Butternut squash risotto

I love the holidays as an excuse to try out and come up with new recipes! I know that most of the Fam doesn’t eat plant based, so I wanted to bring a couple vegan dishes to share. I love love love all the squash/pumpkin options this time of year, and what better than a creamy comfort food dish as the weather cools off! So savory with classic thanksgiving herbs like thyme, sage, and rosemary, and a little sweet with the butternut squash and nutmeg! I got the basic idea for this recipe here, but then added a bunch! : https://youtu.be/PvJeAzk_6-0

You need:

1 large butternut squash, roasted in the oven on 350Fx 50 minutes

2 cups dry brown rice

4cups veggie broth

2cups unsweetened soymilk

3 small onions chopped

8 small cloves garlic chopped

Garlic olive oil for sautéing

1tbs each fresh thyme, rosemary, and sage

Salt and pepper to taste

1/2 tsp nutmeg

1cup nutritional yeast

I used a blender and and a instantpot for this recipe

First I sautéed the onions in my instantpot with the garlic olive oil until sight caramelized, added the chopped garlic and sautéed a couple more minutes. Then I took my roasted squash and scooped out about 2/3 of it and set it aside with 3/4 of the garlic/onion mixture. The remaining squash I cubed and set aside too. Next I threw the brown wife into the pot and covered in vegetable broth and cooked the brown rice on manual for 22 minutes with sow natural release setting. Alternately, just cook your rice as you typically would, just use broth instead of water! Next put your set aside squash/onion/garlic mix into your blender with the soy milk, nutritional yeast, and salt/pepper/nutmeg to taste. Once blended and creamy, add to your cooked rice and continue cooking on low/medium heat. Next throw in your chopped fresh herbs, and lastly your cubed squash. Combine well and serve in a pretty casserole dish. Enjoy!!

9

3 Ingredient Vegan Waffles! 

Oh the tastes of fall! I am simply in love with these waffles topped with spiced apples and roasted butternut squash! These are so simple and no added fats or sugars required, so tasty!! Since giving up dairy, I have been delighted to discover the creaminess of so many starches and fruits! Pumpkins and squashes are among the best 🙂

Blend:

One banana 

2 cups oats 

1 cup mineral water (sparkling water gives these fluffiness naturally)
Makes 4 hearty filling wholesome waffles! Served 2 🙂
Feel free to top with These perfect baked apples!

Creamy Dreamy Eggplant Hummus

If you haven’t had it yet, this was inspired by TJs amazing oil free eggplant hummus! I keep going through that stuff too fast, and decided it would be way more economical to make my own! Not that this is an exact replica, but it did come out quite tasty!  The texture from the eggplant makes this hummus super creamy, without needing to add any additional liquids. You could use chick peas or really any legume of choice, but I used some black eyed peas for their iron and calcium boost and for variety. I like to rotate my beans to make sure I am getting a wide array of nutrients!  

You need:

1 cup oven roasted eggplant

4 cloves oven roasted garlic

1 cup cooked black eye peas

Pinch salt

1 tablespoon tahini

1 sprig thyme

1 sprig fresh parsely

1 lemon juiced
I began by chopping and eggplant into 1 inch cubes in a baking dish with about 1/4in water in the base. To this I simply added 4 cloves of smashed garlic and baked them at 375F x 20min or until golden brown. Then set aside to cool.  Once room termperature, combine all ingredients into a high speed blender until very creamy. Garnish with fresh parsely and/or sesame seeds, and enjoy!

Low Fat Vegan Ice Cream!

True life, I thought I could NEVER be vegan for this simple reason: ICE CREAM.  Frozen yogurt, pudding, cheese, but mostly ice cream has always been my favorite food, my number one food to overeat, and the number one treat holding me back from full veganism. Then I discovered “nice-cream”.  Took 4 frozen bananas from the freezer, added a tsp of vanilla extract and a splash of unflavored/unsweetened soymilk, and 2 minutes later, I had 4 servings of deliciousness. Seriously, the texture is out of this world. And wihile mildly banana-y, not in an overpowering way. If you add vanilla, it tastes like vanilla, cocoa powder, tastes just like a chocolate soft serve. I have NO idea how simply freezing a banana turns it into the fluffy, stiff-peaked, soft-serve of my dreams, but it DOES!  I chop my bananas before I freeze them just for ease of blending, and fortunately I invested in a vitamix, ready with a tamper to keep bananas in the line of blending, so it is quite easy. You will not believe this is dairy free (and also low fat!).
You need:

Bananas, frozen

Non-dairy mild to aid blending

A strong blender or food processor
Flavors optional:

Vanilla extract

Cocoa powder

Frozen fruit of choice
Blend, serve, add toppings if you like, and enjoy!!!  Ooh now I need to buy some vegan ice cream cones!

Creamy Cauliflower Broccoli Soup

Deliciously thick and creamy!  This recipe is crazy simple, and could be applied to ANY vegetable of your choice. I could definitely see doing a carrot/squash/sweet potato version simply subbing an orange veggie for the broccoli!  Just choose a vegetable that you enjoy. This feels really substantial and thick and filling, meanwhile it is straight up vegetables you are consuming (with a little soymilk for extra protein). I love the taste of broccoli and I love the superfood qualities of broccoli.
You need: 
1 lb broccoli, steamed

1/2 head cauliflower, steamed

1 onion, chopped

4 clove garlic, chopped

1 cup soymilk

Black pepper 
Simply sauté your garlic and onion in a pan with either nonstick spray or water, then throw your steamed veggies and sautéed veggies in a blender along with soymilk and pepper. Blend slightly vented until thick and creamy, serve immediately!
Garnish ideas:

-salt if you desire

-sunflower seeds

– plantain chips
Serve alone, with some whole grain bread, or a salad! Or all three if you eat like me!

Enjoy!

PB Chocolate Cheesecake

Peanut butter, chocolate, cheesecake 🙂 and loaded with protein but not sugar or fate eat it for dessert, eat it for breakfast. Eat the whole thing if you are very hungry 🙂

You could double everything and make a full 8in cheesecake, but I used a little 5in pan with these quantities.

You need:

4oz low fat coffee yogurt

1/2 container ft cream cheese

1 scoop choc protein 

Vanilla 1tsp

1tbs cocoa powder 

1/2 cup egg whites

10 drops stevia

Whisk or blend all ingredients together. Pour into a pan that has been sprayed with oil then dusted with cocoa powder.

For topping drizzle either melted peanut butter or mix some pb2/powdered peanut butter with milk of choice until you reach a nice drizzle-y consistency. Then using a knife to make criss cross lines across the top to make a cute pattern.

Bake at 250 for 20 min then 300 for 15min

Cool, chill in the fridge overnight, then enjoy!

Yogurt Chicken Salad

I think maybe it’s a Southern thing, but I LOVE a creamy chicken salad. Especially on a sandwich 🙂 Grapes, walnuts, and celery, these comprise the magical triad for and ideal flavor/texture combo when it comes to chicken salad. I always prefer shredded chicken to chopped, and the creamiert he better! Fat free Greek yogurt allows ultra creamy texture without making this heavy!
You need:
Cooked shredded chicken 5 oz

Walnuts 1 oz

Grapes about 1 cup

1/4 Red onion chopped

Greek yogurt, about 4tbs

Black pepper to taste

Celery, about a cup chopped

Mix it all up and enjoy on bread, crackers, on a wrap, or on a bed of greens! So tasty and yet so nourishing!! 
Makes 3 servings at 205 cal, 9fat, 2 fiber, 18 protein each 🙂