Elimination Diet, Fat Free Vegan Low Sugar, Gluten Free, Low Fat Low Sugar

Vegan Southwest Sweet Potato Hash

SouthWestBreakfastHash-1
Photo and recipe courtesy of Low Fat Vegan Chef

Ingredients:

  • 1/2 red onion, diced
  • 3 cloves of garlic, minced
  • 1 bell pepper, diced
  • 1 16 oz can low sodium black beans, drained and rinsed
  • 3 cups cooked red quinoa
  • 1/2 bunch cilantro, chopped
  • 2 green onions, sliced
  • 2 tbsp balsamic vinegar
  • 2 tsp roasted ground cumin
  • 2 tsp smoked paprika
  • 4 tsp tamari
  • 1-2 large leaves of swiss chard or kale chopped
  • 1 large yam, baked or sliced and steamed
  • chili powder to taste
  • Herbamare to taste
  • Fresh ground pepper to taste
  • 1 small avocado, chopped (omit if doing 2 week NO FAT plan)
  • Salsa *optional

Directions:

1. Cook quinoa.
2. Cook or reheat cooked yams.
3. When quinoa and yams are almost done, sauté onions dry in a non-stick pan for 4-5 minutes until soft.
4. Add in garlic and bell peppers and sauté for another 2 minutes.
5. Add in black beans and quinoa and stir to heat through for 2-3 minutes.
6. Add in seasonings and swiss chard and stir to wilt.
7. Add in green onions and cilantro and stir.
8. Cut up yams into cubes and gently toss with hash to combine..
9. Season to taste with chili powder, Herbamare or salt and pepper.
10. Spoon into bowls and top with chunks of avocado and salsa if desired.

Dairy-Free, Detox, Elimination Diet, Fat Free Vegan Low Sugar, Gluten Free, Grain-Free, Low Fat Low Sugar

Vegan Chili

vegan chili
Photo and recipe courtesy of Fat Free Vegan Kitchen

Ingredients

  • 2 tbsp broth
  • 2 medium onions, finely chopped
  • 4 to 6 cloves garlic, minced
  • 1 medium green bell pepper, diced
  • 1 medium red bell pepper, diced
  • 3 28-ounce cans beans of your choice (try a combination of pinto, pink, and black beans), drained and rinsed
  • 1 28-ounce can diced tomatoes, with liquid
  • 1 16-ounce can tomato sauce
  • 1 to 2 jalapeño or other hot peppers, seeded and minced, or one 8-ounce can mild or hot chopped green chiles
  • 1 tablespoon good-quality chili powder
  • 1 Tbs unsweetened cocoa powder
  • 2 teaspoons dried oregano
  • 2 teaspoons ground cumin
  • Salt and freshly ground pepper to taste
  • Chopped ripe tomatoes for garnish
  • Chopped cilantro or parsley for garnish

Instructions

  1. Heat the broth in a large soup pot. Add the onion sauté over medium-low heat until translucent. Add the garlic and sauté until the onion is golden. Add the remaining ingredients except the last three. Bring to a simmer, then cover and simmer gently for 30 minutes, stirring occasionally, until the peppers are tender and the flavors have melded.
  2. Season with salt and pepper, and adjust the other seasonings. If time allows, let the chili stand for up to several hours before serving. Heat through as needed.The chili should be nice and thick; if it has gotten too thick, stir in a cup of water. Serve in individual bowls, garnished with tomatoes and cilantro.

Tips

  • Add a cup or two of cooked corn kernels toward the end of cooking time
  • Add a medium or large firm-cooked sweet potato, peeled and diced
  • Add a diced zucchini or yellow summer squash about halfway into the cooking time
  • Serve with grated nondairy cheddar cheese on the side for garnishing individual servings
  • Put out extra “hot stuff” like minced fresh chili peppers, dried hot red pepper flakes, or hot sauce for those who like their chilies extra-spicy
Detox, Elimination Diet, Fat Free Vegan Low Sugar, Gluten Free, Low Fat Low Sugar

Curried Chickpeas and Quinoa

chickpea quinoa curry
Photo and recipe courtesy of Fat Free Vegan Kitchen

Ingredients

  • 1 medium onion, chopped
  • 2 cloves garlic, minced
  • 1 tablespoon minced ginger
  • 1 15-ounce can chickpeas, rinsed and drained
  • 1 1/2 teaspoons good curry powder (or adjust to taste)
  • 1/4-1/2 teaspoon cayenne or other ground red pepper (or to taste)
  • 1 15-ounce can diced tomatoes (fire-roasted preferred)
  • 1 cup cooked quinoa
  • salt to taste

Instructions

  1. Heat a medium-sized, non-stick sauce pan over medium-high heat. Add the onions and a sprinkle of salt and cook, stirring, until onions soften. Add garlic and ginger and cook for another minute.
  2. Add the chickpeas, curry powder, and red pepper, and stir briefly.
  3. Add the tomatoes and cooked quinoa, reduce heat to low, and cover.
  4. Simmer for about 10 minutes to allow flavors to blend.
  5. Add salt to taste.
Dairy-Free, Elimination Diet, Fat Free Vegan Low Sugar, Gluten Free, Grain-Free, Low Fat Low Sugar, Paleo, Recipes

Sugar-Free Herb Lemonade

Recipe courtesy of Leaves of Life

This recipe is easy to make in big batches for a summer crowd. Serve it from a clear drink dispenser to show off the beautiful herbs and keep the stems out of your guests glasses.

Ingredients

  • 1/2  gallon filtered water
  • 1/2 to 3/4 cup fresh lemon juice
  • Stevia to taste
  • Herbs of choice : suggestions include lavender, dill, rosemary, basil and mint

Instructions

  1. Add  herbs and a small portion of stevia to a clear drink dispenser.
  2. Add lemon juice and water.
  3. Test for desired balance of sweet, tart, and herbs. Adjust ingredients as necessary.

Tips!

  • Start with a small amount of stevia (either powder or drops)… you can always add more as you go.
  • If using leafy herbs such as mint or basil, add them to your container first and crush the leaves a bit with a muddler. This releases the oils and flavors the lemonade more quickly.
  • If using more delicately sized herbs such as lavender or rosemary, leave the herbs intact on their stem.
Dairy-Free, Detox, Elimination Diet, Gluten Free, Grain-Free, Low Fat Low Sugar, Paleo, Recipes

Spicy Avocado Sauce

bean
Photo and recipe courtesy of Nourishing Meals

Ingredients

  • 2 medium, ripe avocados
  • 1 to 2 jalapeno peppers, seeded
  • Large handful of fresh cilantro
  • Juice of 1 small lime
  • 1/4 cup water (or more for a thinner sauce)
  • 1/4 to 1/2 tsp sea salt

Instructions

  1. Place all ingredients in a blender and blend until smooth and creamy.
  2. Add more water for a thinner sauce.
  3. Taste and add more salt if necessary.

Tip!

Store extra sauce in a small glass container with a squeeze of lime over the top to prevent browning.

Dairy-Free, Detox, Elimination Diet, Fat Free Vegan Low Sugar, Gluten Free, Grain-Free, Low Fat Low Sugar, Paleo, Recipes

Herbamare Substitute

herbamare_sub
Photo and recipe courtesy of Premeditated Leftovers

Ingredients

  • ½ cup sea salt
  • ¼ cup dried parsley
  • 2 tsp onion powder
  • 2 tsp garlic powder
  • 1 tsp oregano
  • 1 tsp rosemary
  • 1 tsp thyme
  • 1 tsp sage
  • 1 tsp basil
  • 1 tsp celery seed
  • 1 tsp marjoram
  • 1 tsp dried kelp

Instructions

  1. Place all ingredients in a food processor and pulse until smooth and blended.
  2. Let the spices settle, then remove from the food processor and store in an airtight container.
  3. Use as called for in recipes.

Tip

Creating your own seasoned salt blend allows you to personalize the amount of sodium and other ingredients according to your specific needs.

Dairy-Free, Detox, Elimination Diet, Gluten Free, Grain-Free, Low Fat Low Sugar, Paleo, Recipes

Spicy Sweet Potato Soup with Chipotle

img_8725
Recipe courtesy of Peachy Clean Eats

Ingredients

  • 2 Tbsp olive oil
  • 1 large red onion, finely diced
  • 2 garlic cloves, minced
  • 5 sprigs cilantro, leaves reserved for garnish. Stems tied together with a piece of string.
  • 3/4 tsp cumin
  • sea salt to taste
  • 1 1/2 tsp chipotle in adobo
  • 2 large sweet potatoes, peeled and diced
  • 6 cups vegetable stock

Instructions

  1. Heat the olive oil in a large pot over medium heat.
  2. Add onion, garlic, cumin, cilantro sprigs, and salt.
  3. Cook, stirring now and then for about 10 minutes.
  4. Add the chipotle and sweet potato and stir to combine
  5. Add vegetable stock to the pot and turn up the heat
  6. Once the soup comes to a boil, lower the heat and simmer until sweet potatoes are tender (about 30 minutes)
  7. Remove and discard cilantro
  8. Carefully puree soup with a hand or standup blender until nicely smooth.
  9. Garnish with reserved cilantro leaves and yogurt (or a dairy free substitute such as hummus if on an elimination diet)