Category: Sugar-free

Egg Bites

natashapaterson2 Comments

9 (large) eggs
¾ cup cottage cheese
1 cup shredded cheddar cheese
½ tsp pepper (optional)
¼ tsp salt (optional)
Additions of your choice (optional, see below)

  1. Blend the eggs, cottage cheese, cheese and seasonings in a food processor or blender, until smooth. (Don’t over-blend and incorporate too much air. This can cause the egg bites to deflate.)
  2. Pour the egg mixture into a greased muffin tin, dividing evenly between the cups.[i]
  3. Add any extra ingredients you’d like.
  4. Bake at 300 degrees for around 32 minutes. Make sure they’re totally set (no jiggle) before removing from the oven.
  5. Store in the fridge or freezer. Reheat in the microwave and eat alone, or on a toasted English muffin for a quick breakfast.

Inspirations for additions:

  • Broccoli, chili flakes, and caramelized onion.
  • Spinach, roasted red pepper, and feta (substitute ½ cup feta for 1 cup cheddar).
  • Chives, tomato, and goat cheese (substitute ½ cup goat cheese for 1 cup cheddar).
  • Get creative and try any veggies and cheese combo that sounds good.

[i] To avoid cleaning muffin tins, don’t use muffin liners (the eggs will stick), or waxed paper (not meant for cooking). Instead, you can buy parchment paper liners, or make them yourself (explained here).

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Vegetarian Chili

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1 (14 oz) pkg extra firm tofu
1 Tbsp oil
1 Tbsp soy sauce
2 tsp chili powder
1 tsp paprika (smoked paprika is best)
½ tsp cumin
½ tsp onion powder
½ tsp garlic powder
¼ tsp cayenne pepper

1 Tbsp oil
1 onion, chopped (about 1 cup)
2 cups chopped carrots and/or sweet potatoes
1 cup chopped mushroom
4 cloves of garlic, minced
1 cup chopped celery
1 cup chopped pepper

2 (28 oz) cans chopped tomatoes, undrained
1 (19 oz) cans black beans, drained
1 (19 oz) can kidney beans, drained
1 (19 oz) can chickpeas, drained
1 ½ cups of broth, or water

2 Tbsp chili powder
1 Tbsp cocoa
1 Tbsp paprika
1 Tbsp oregano
2 tsp nutritional yeast
2 tsp mushroom spice
1 tsp sea salt
¼ tsp cayenne
¼ tsp pepper

  1. Crumble the tofu. Mix the oil, soy sauce and first set of spices with the tofu. Bake at 350 for 30 minutes, stirring after 15 minutes. While this is baking, you can prepare the chili.
  2. In a large pot, saute the onions, carrots and mushrooms in the olive oil until the carrots are slightly tender. Add the garlic and saute for another minute.
  3. Add the rest of the ingredients (except the tofu) to the pot. Simmer for about 20 minutes. Add the tofu. Taste and add more spice to your liking.

Suggestion:
Some serving ideas are: with a loaf of fresh bread and butter, or with Tostitos and cheese, or as a taco salad with lettuce, corn chips, cheese…

Vegetarian Spaghetti Sauce

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2 (28 oz) cans of crushed or diced tomatoes (your preference)
1 (5.5 oz) can tomato paste
4-6 cloves garlic, minced
1 onion, minced (about 1 cup)
2 carrots, peeled and pureed (about 2 cups)
2 zucchini, pureed (about 2 cups)
1 (227 g) pkg mushrooms, pureed (about 2 cups)
2 ribs celery, pureed, (about 1 cup)
½ roasted red pepper, pureed (about ¾ cup)
1 cup canned black beans, drained and pureed
Tofu ground beef substitute

½ cup parmesan cheese (optional)*
3 tsp “magic mushroom spice” (optional)
2 tsp nutritional yeast
2 tsp paprika
2 tsp hot sauce (or to taste)
1 tsp oregano
1 tsp garlic powder
½ tsp salt (or to taste)
½ tsp pepper (or to taste)
½ tsp onion powder

  1. Pour the canned tomatoes and tomato paste in a large pot and simmer over medium-low heat.
  2. Using the food processor, mince the garlic and chop the onion. Saute in a little oil until soft. Add to the tomato sauce.
  3. One after the other, puree the carrots, zucchini, mushrooms and celery and then fry them a little to soften them before adding them to the sauce.
  4. Add the rest of the ingredients and adjust to taste. Simmer for 15 minutes up to a few hours (depending on how much time you have).

This makes a very large batch and freezes very well. Also, you can adjust the amounts of different veggies according to your liking.

* Leave parmesan out to make this dairy-free and/or vegan.

Tofu Ground Beef Substitute

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1 package extra-firm tofu (about 14 ounce or 350 grams)
2 Tbsp soy sauce
2 Tbsp nutritional yeast
1 Tbsp olive oil
1 tsp chili powder
1 tsp garlic powder
½ tsp onion powder
½ tsp paprika

  1. Open tofu, drain water and pat dry.
  2. Mix all the other ingredients together in a bowl to create a paste.
  3. Crumble the tofu into small pieces and mix it with the paste until the tofu is coated.
  4. Bake on a greased baking pan at 400 for 25-30 minutes, stirring every 10 minutes or so.

Nut and Seed Bars (dairy-free, gluten-free, sugar-free)

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1 cup coconut (unsweetened)
1/2 cup pumpkin seeds
1/2 cup sunflower seeds
1/2 cup chopped almonds
1/2 cup chopped pecans
1/4 cup sesame seeds
1/4 cup chia seeds
1/4 tsp salt

1 teaspoon vanilla
1/2 cup honey, warmed for easier mixing

  1. Mix the nuts, seeds and salt together.
  2. Stir in the vanilla and honey.
  3. Place a piece of parchment in an 8″ x 8″ pan. (Cut slits in the corners to get it to go up the sides nicely.)
  4. Pour the nut and seed mixture into the pan and press it down firmly with a spoon.
  5. Bake at 325 for 40-55 minutes. (Start checking them at 45 minutes, but you want to cook them until they’re slightly golden.)
  6. Optional: Melt dark chocolate and spread on top.

Every time I make this, I change the recipe a bit and it always turns out. Try any nuts or seeds (or similar ingredients) you like.

Copycat Crunch Wrap Supreme

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Crunch-Wrap-Supreme4 large tortillas

1 cup cooked brown rice
1 15-ounce can black beans, rinsed and drained
1 cup dairy-free nacho cheese sauce (or store-bought Queso cheese sauce)
2 jalapeños, diced
2 avocados, chopped into bite sized pieces
1 cup grape tomatoes, diced
2 green onions, sliced

4 small tortillas

  1. Lay the large tortillas on four plates.
  2. Layer the ingredients onto the tortillas, dividing them evenly between the four.
  3. Heat a non-stick pan to medium-low.
  4. One at a time. lay a small tortilla on top of the ingredients (in the centre) of a large tortilla. Fold the tortilla around the ingredients in a circular motion to enclose the filling. It’s a bit tricky the first time, but you’ll get the hang of it. (See image below.)
  5. Carefully, place it (folded side down) into the pan. As it cooks, it will seal the folds together.
  6. Cook for about 7 minutes, until golden. Gently flip and cook another 7 minutes.
  7. Serve with whatever dipping sauces you like (extra cheese sauce, sour cream, guacamole, salsa).

Crunch-Wrap-Supreme-Wrapping

Chorizo Tofu Crumbles

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1 block (about 14 ounces or 350 grams) extra-firm tofu, crumbled
2 Tbsp light oil (such as canola or vegetable)
2 Tbsp soy sauce
1 Tbsp apple cider vinegar
1 Tbsp chili powder
2 tsp smoked paprika
1 tsp garlic powder
1 tsp oregano
1/2 tsp black pepper
1/4 tsp ground cumin
1/4 tsp ground coriander
1/4 tsp cayenne pepper (1/2 tsp if you like it spicier)
1/8 tsp ground cloves

  1. Open tofu, drain water and pat dry.
  2. Mix all the other ingredients together in a bowl to create a paste.
  3. Crumble the tofu into small pieces and mix it with the paste until the tofu is coated.
  4. Spread evenly on a greased cookie sheet (or one lined with parchment paper).
  5. Bake at 350 for 25 to 30 minutes, stopping to stir the tofu every now and then. Keep a close eye on it towards the end so that it doesn’t burn. You want the tofu to be nice and browned. The smaller crumbles will be darker than the larger crumbles.

Use where as a substitute for ground sausage meat.

Chickpea Shawarma

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Chickpea-Shawarma

Shawarma:
1/4 cup olive oil

2 tsp smoked paprika*
2 tsp cumin powder*
2 tsp black pepper
1 tsp red pepper flakes*
1 tsp salt
1/2 tsp cinnamon*
1/2 tsp turmeric*

4 cloves garlic, minced
1 large onion, chopped

1 15-oz can of drained chickpeas

  1. Add the olive oil, spices, garlic and onions to a bowl, then add the chick peas. Stir to coat.
  2. Transfer to a large baking sheet.
  3. Bake at 400 for about 25 minutes, or until slightly crispy and golden brown.
  4. Serve with rice or in pitas.

Garlic sauce:
4 garlic cloves, peeled
2 Tbsp lemon juice
1/2 tsp salt
1/2 tsp sugar
1/4 tsp parsley
1 egg
1 cup oil (vegetable, avocado… I personally don’t like it with olive oil as it gives it an odd flavour.)

  1. Combine all the ingredients except the oil in a blender.
  2. Blend starting on low, slowly working up to medium speed.
  3. Slowly pour the oil in, while continuing to blend. (This step is important because if you don’t pour slowly, the consistency may not turn out right. The slower you pour, the thicker it becomes, so adjust according to the consistency you like. I like to put it in a squeeze bottle, so I usually make it thinner than mayo.)
  4. Taste it and adjust to your liking (more salt, sugar, lemon…).
  5. If for some reason the consistency isn’t right, you can stir some mayonnaise in to fix it.

Optional toppings:
Lettuce
Tomato
Cucumber
Red onion
Humus
Dill pickle
Pickled turnip
Hot sauce
Sumac (spice)

Veggie Burgers

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VeggieBurger1 small onion, finely minced
2 cloves garlic, finely minced

4 dates
1 Tbsp chia seeds
1 (19 oz) cans black beans, drained

1 tsp paprika
1 tsp cumin
½ tsp mustard powder
½ tsp chili powder
½ tsp salt
½ tsp freshly ground pepper
½ tsp cayenne pepper

1 egg

½ cup cooked quinoa (or rice)

  1. Sauté the onion and garlic. Set aside to cool.
  2. Meanwhile, finely chop the dates in the food processor. Add the beans and pulse until they are broken up, but not pureed.
  3. Transfer the bean mixture to a bowl. Mix in (in this order) the spices, the chia, the eggs, the onion and garlic mixture, and the quinoa.
  4. Form into (5) patties about ½ cup of mix in each. Freeze until you’re ready to cook them. I freeze them on a cookie pan and then transfer them to a Ziploc bag for storage.
  5. Cook on medium heat in an oiled frying pan, or on the BBQ.

Notes: If you like spice, add more. These pair nicely with avocado or guacamole as a topping.

Orange & Honey Glazed Carrots

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½ cup water
2 Tbsp butter
2 Tbsp honey
1 tsp salt
1 tsp minced ginger
2 lbs carrots, peeled and cut in 1” slices (about 5 cups)

1 tsp grated orange zest
½ cup freshly squeezed orange juice
½ teaspoon fresh ground black pepper

  1. Place the water, butter, honey, salt, and ginger in a large sauté pan and bring to a boil.
  2. Add the carrots, cover, and simmer over medium-low heat for 5 minutes.
  3. Remove the lid and continue to cook for 10 to 15 minutes, until all the water has evaporated.
  4. Add the orange zest and orange juice to pan, tossing with carrots.
  5. Simmer uncovered for about 5 minutes, until the carrots are al dente (tender, but still resistant when you bite into them) and the sauce glazes the carrots.
  6. Add the pepper and more salt to taste.