Engine 2 Diet Oil-Free Dressing

Engine 2 Diet Oil-Free Dressing

I know the name doesn’t really say much about this salad dressing, but you’ll have to trust me on this one, it is amazing! I’ve adapted this from the Engine 2 Diet’s “E2 Basics Dressing” (an even more anemic title than mine), and I make sure we always have a good supply on hand. I really don’t spend much time making this – it takes about 5 minutes to throw together and makes enough to last a week or so.

I’ve been trying to limit the amount of oil in my diet lately and the discovery of this dressing has made it surprisingly easy and delicious. I eat a huge salad of mixed greens every day and adding this dressing turns a simple salad into a nutritional powerhouse. I really like using Bragg’s Liquid Aminos as opposed to tamari or soy sauce. The flavor is great, there is no added sodium or preservatives, and it contains 16 essential and non-essential amino acids, the building blocks of protein!

Forget the name, go ahead and give this super easy dressing a try and let me know how much you love it!

6 Tbsp nutritional yeast
3 Tbsp tamari or Bragg’s Liquid Aminos
3 Tbsp Dijon mustard
3 Tbsp balsamic vinegar
3 Tbsp apple cider vinegar
6 Tbsp lemon or lime juice
3 Tbsp maple syrup or agave nectar
3 tsp vegetarian Worcestershire sauce
2 Tbsp flaxseed meal
1/4 cup cold water

Combine all ingredients in blender and mix well. Store in airtight container in the refrigerator.

Nutrition
Servings: 8
Per serving: 63 calories (12 from fat), 1.3g total fat, 0g trans fat, 0mg cholesterol, 180mg sodium, 9.7g total carbohydrate (2.8g dietary fiber, 5.8g sugar), 4.4g protein, 0% vitamin A, 9% vitamin C, 2% calcium, 10% Iron

  • Good Points: Low in saturated fat, no cholesterol, high in dietary fiber, iron, manganese, niacin, pantothenic acid, phosphorus, potassium, riboflavin, selenium, thiamin, vitamin B6, vitamin C, and zinc
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Zesty Tahini Oil-Free Dressing

zesty-tahini-oil-free-dressing

We have been trying a number of oil-free dressings lately and this one is definitely the best so far. It’s ridiculously simple, truly creamy, and just explodes with flavor. The recipe below makes enough for a few large salads but you may find yourself doubling it and using it every day (or is that just me?).

Try this and see if you don’t find yourself thinking about it all day…

1 clove garlic, crushed
4 scallions, diced
6 Tbsp sesame tahini
4 Tbsp apple cider vinegar
4 Tbsp lemon juice
4 Tbsp water
1/2 tsp salt
Fresh cracked black pepper to taste

Combine all ingredients in a food processor and blend until smooth and creamy. You may need to add a little water to reach your desired consistency, keeping in mind it will thicken in the fridge.

Nutrition
Servings: 6
Per serving: 109 calories (82 from fat), 9.1g total fat, 1.3g saturated fat, 0mg cholesterol, 236mg sodium, 2.7g total carbohydrate (0.8g dietary fiber, 0g sugar), 2.8g protein, 2% vitamin A, 11% vitamin C, 1% calcium, 6% Iron

  • Good Points: No cholesterol, low in sugar, high in vitamin C and iron

Hearty Quinoa and Bean Soup

Roberto CarusoRoberto Caruso from Chatelaine

Ingredients

  • 1 tbsp vegetable broth
  • 1 onion, chopped
  • 1  carrot, diced
  • 2  garlic cloves, minced
  • 1 tsp cumin
  • 1 tsp ground coriander
  • 1 tsp tumeric
  • 1/3 cup dry quinoa
  • 1/4 cup of barley
  • 2 cups vegetable broth
  • 540 mL can white kidney beans, drained and rinsed
  • 1 can of tomatoes crushed
  • 2 cups baby spinach

Instructions

Heat a large saucepan over medium. Add oil, then onion. Cook until onion is soft, about 3 min. Add carrot, garlic, cumin, coriander. tumeric and Quinoa. Cook for 2 more min. Pour in broth and 2 cups water. Bring to a boil, then reduce heat to medium-low. Simmer, partially covered, until Quinoa is cooked, about 15 more min.

  • Stir in beans and spinach. Cook until beans are hot and spinach is wilted, 2 to 3 more min. Serve immediately.

Prep Tip:

No need to chop the spinach . Just toss it into the simmering soup and it wilts perfectly.

Vegetarian Greek Lentil Casserole with Bell Peppers and Feta

 

Vegetarian Greek Lentil Casserole with Bell Peppers and Feta
RECIPE BY

Kalyn's Kitchen Kalyn’s Kitchen

Ingredients

  • 1 cup brown lentils (picked over and rinsed if needed, lentils that come in a package often don’t need to be rinsed)
  • onion (large, chopped small)
  • 2 tsps minced garlic (or more)
  • 11/8 cups vegetable stock (or broth, canned vegetable broth is fine here)
  • bay leaf
  • 1/2 tsp ground black pepper (fresh)
  • 1/2 tsp oregano (Greek)
  • 1 tsp greek seasoning (You can make your own Greek Seasoning if you don’t have any, or just use the spices in that mix that you do have. I like Greektown Billygoat Seasoning from The Spice House.)
  • 141/2 ozs stewed tomatoes (drained and slightly mashed)
  • green bell pepper (seeds removed and finely chopped)
  • red bell pepper (seeds removed and finely chopped)
  • 3/4 cup crumbled feta cheese

Tuscan White Bean Soup

Bean Soup

2 tbsp olive oil
1 onion, chopped small
1 cup thinly sliced celery
4 garlic cloves, minced
2 tsp dried oregano or 1 tbsp fresh
1/2 tsp dried thyme or 1 tsp fresh
1 tsp dried basil or 1 tbs fresh
2 carrots, cut into 3/4 slices
2 tomatoes, seeded annd chopped
5 cups vegetable stock
1 (15 oz) cannellini beans, drained and rinsed
1 tbsp finely chopped sage (optional)
1 1/2 tsp sea salt, or to taste
1/4 tsp freshly ground black pepper

1. Place oil in a large pot over medium-high heat. Add the onion, celery, and garlic and cook for 3 minutes, stirring frequently. Add the oregano, thyme, basil, carrots and tomatoes and cook for 5 minutes, stirring occasionally and adding small amounts of stock or water if necessary to prevent sticking.

2. Add the vegetable stock and cannellini beans and cook for 10 minutes, stirring occasionally.

3. Place 3 1/2 cups of the soup in a blender and blend until creamy, or use an immersion blender. Return to the pot and stir well.

4. Add salt and pepper to taste. Garnish with sage, if using.

Split Pea Barley Soup

Protein-Rich Recipes
pea soup

Split Pea Barley Soup

Makes about 3 quarts

Barley adds great texture to this simple one-pot soup.

2 cups split peas
1/2 cup hulled or pearled barley
8 cups water or vegetable broth
1 medium onion, chopped
2 celery stalks, sliced
1 teaspoon ground cumin
1 teaspoon basil
1 teaspoon thyme
1/4 teaspoon black pepper
1-1/2 teaspoons salt

In a large pot, combine peas, barley, water, onion, celery, cumin, basil, thyme, and black pepper. Cover loosely and simmer, stirring occasionally, until peas are tender, about 1 hour.

Transfer 4 cups to a blender and process until smooth. You may have to do this in a couple of batches. Fill blender no more than half full and hold lid on firmly. Return to pot, add salt, and serve.

Per 1-cup serving: 180 calories; 11 g protein; 34 g carbohydrate; 1 g fat; 6 g fiber; 337 mg sodium; calories from protein: 24%; calories from carbohydrates: 72%; calories from fats: 4%

Mac & Casheese

Mac & Casheese
by Katie Mae, MS

I think it’s safe to say everyone loves a warm, creamy Mac and Cheese. I know I do, if it’s vegan of course. This American favorite is traditionally made with butter, milk and cheese, which is unnecessarily rich. This tasty alternative is made creamy and cheesy with cashews and nutritional yeast. Plus I threw in some nutrient-dense veggies to add even more color, texture and flavor. Enjoy!

Ingredients
16 ounces macaroni (preferably brown rice or quinoa-based noodles)
2 cups broccoli, chopped
1½ cups peas
1 cup water
¾ cup nutritional yeast
½ cup cashew powder (just ground-up cashews)
1½ tablespoons tahini, salt-free preferred
½ lemon, juiced
1 teaspoon turmeric
½ teaspoon garlic granules
1-2 teaspoon mellow white miso (optional)
Freshly ground pepper to taste

Directions
Cook pasta according to package directions; drain and set pasta aside in original saucepan. In a separate medium saucepan, steam broccoli by placing 1 to 2 inches of water on bottom, a steam basket on top, and broccoli in the basket. Cover with lid slightly ajar and cook over medium heat for several minutes, or until desired softness is reached. Place peas in a small bowl and set aside.

Place all remaining ingredients in a blender and blend until sauce has a creamy consistency. Place pasta saucepan (containing pasta) over low heat. Fold sauce into pasta. Add broccoli and peas and stir well. Let cook for just a few minutes to allow flavors to marry. Sprinkle with black pepper and serve hot.

Makes 4-6 servings

Kid-Friendly Snacks, Dips and Spreads

Kid-Friendly Snacks, Dips and Spreads
By Heather McDougall
Below are some of my children’s favorite snack foods. They are growing boys and eat often, so I always have at least of couple of these dip and spread recipes ready-to-go in the fridge. All of these can be served with carrots, sugar snap peas, red bell pepper, steamed broccoli, boiled and chilled red potatoes, crackers, or whole wheat bread or bagels, which I also always have on hand. All of these recipes pack well for school lunches or for any outdoor adventure. I find that if I am prepared there is less chance for requests of not-so-healthy foods when we are out. Next month, I will feature kid-friendly lunchbox recipes.

Favorite Pre-packaged Snacks for Kids
Pretzels
Corn Thins
Baked Tortilla Chips
Popcorn with Bragg’s and Nutritional Yeast
Dried Fruit without Sulfur
Fruit Leather sweetened with fruit juice

Some of our favorite crackers:
Mary’s Gone Crackers
Whole Foods 365 Baked Woven Wheats
Edward & Sons Baked Brown Rice Snaps – Tamari Seaweed, Tamari Sesame, Black
Sesame
Real Foods Corn Thins

Eggless Egg Salad

Preparation Time:  10 minutes
Chilling Time:  2 hours
Servings:  Makes 1 ¾ cups

12.3 ounce package extra firm silken tofu
¼ cup tofu mayonnaise (see below)
¼ cup minced celery
¼ cup finely diced white onion
2 teaspoons apple cider vinegar
½ teaspoon turmeric
¼ teaspoon onion powder
¼ teaspoon garlic powder
¼ teaspoon dill weed
¼ teaspoon salt

Place the tofu in a bowl and mash with a fork or bean masher until crumbled, but not smooth.  Add remaining ingredients and mix well.  Cover and chill at least 2 hours before serving.

Tofu Mayonnaise

12.3 ounce package firm silken tofu
1 ½ tablespoons lemon juice
1 teaspoon sugar
½ teaspoon salt
¼ teaspoon dry mustard
1/8 teaspoon white pepper

Combine all ingredients in a food processor and process until smooth.  Cover and refrigerate.
This will keep in the refrigerator for at least 1 week.

Red Pepper Aioli

Use this as a dip for raw veggies, or as a spread for crackers or bread.

Preparation Time:  10 minutes
Chilling Time:  1 hour or longer
Servings:  makes 2 cups

12.3-ounce package soft silken tofu
2 tablespoons lemon juice
1 tablespoon cider vinegar
dash salt
½ cup roasted red peppers

Place the tofu in a food processor and process until fairly smooth.  Add remaining ingredients and process until very smooth (this may take several minutes).  Refrigerate at least 1 hour for flavors to blend. Note, you may either buy the red peppers already roasted in a jar (just be sure they are not packed in oil) or you can make your own.

Hummus

There are many variations of Hummus in most supermarkets and natural food stores. Many of them have added olive oil and most have tahini. Some people are convinced that Hummus without tahini is just not Hummus. However, I have been making no tahini Hummus for years and it is delicious, plus it is healthier for your body. If you can’t stand the thought of Hummus without tahini, then add 1 tablespoon of it to this recipe, realizing that you are also adding some fat to the recipe.

Preparation Time: 5 minutes
Servings: makes 1 1/2 cups

1 15 ounce can garbanzo beans, drained and rinsed
3 tablespoons lemon juice
2 cloves garlic, crushed
1-2 tablespoons water
dash sea salt

Place all ingredients in a food processor and process until very smooth. Add additional water to change the consistency of the hummus, if desired.

Hints: Add other ingredients to this basic Hummus, for flavor and variety.
1/2 cup roasted red peppers plus 1/2 teaspoon ground cumin
1/2 cup chopped parsley or cilantro
1-2 teaspoons chopped jalapeno pepper

Mock Tuna Spread

Servings: makes 2 cups
Preparation Time: 15 minutes
Chilling Time: 1 hour

1 15-ounce can garbanzo beans, drained and rinsed
1 stalk celery, finely chopped
1/4 cup finely chopped onion
1/4 cup finely chopped green onions
1 tablespoon lemon juice
1/4 cup Tofu Mayonnaise
salt to taste

Place the beans in a food processor and process until coarsely chopped, or mash with a bean masher. Don’t let them get to a smooth consistency.
Place in a bowl and add remaining ingredients. Mix well. Add a bit more Tofu Mayo if you want a creamier spread. Add salt to taste. Chill to blend flavors.
RECIPE HINT:
Two tablespoons of pickle relish may be added to this spread to jazz it up.

Creamy Dill Tofu Dip

I always have a batch of this in the refrigerator. My boys love it with steamed broccoli.

1 package Creamy Dill Dip by Simply Organics
3 cups Tofu Sour Cream

Tofu Sour Cream

2 12.3 ounce packages silken tofu
4 tablespoons lemon juice
3 teaspoons sugar
1 teaspoon salt

Combine all ingredients in a food processor and process until very smooth and creamy. Refrigerate at least 2 hours to allow flavors to meld, one day is even better.

Spinach Dip

My mom and I have been making this dip for many years.  We like it on crackers or as a dip for fresh vegetables — artichokes are my boys’ favorite. This can also be served in a bread bowl.

Preparation Time:  5 minutes
Chilling Time:  1-2 hours
Servings:  makes about 2 cups

12.3-ounce box silken tofu
1 package (1.1 ounce) Fantastic Foods Vegetable Soup & Dip mix
½ package (10 ounce) frozen chopped spinach, thawed & squeezed dry
¾ cup tofu sour cream (recipe above)

Place the tofu in a food processor and process until very smooth.  Scrape into a medium sized bowl.  Add the soup mix and stir well.  Add the spinach and stir again until well mixed.  Stir the tofu sour cream into this mixture, cover and refrigerate for at least one hour to allow flavors to blend.

Simple Bean Dip

This is such a simple dip that you won’t believe it can taste so good.  Make it a day ahead of when you plan to use it so the flavors can blend.  Serve with baked tortilla chips, baked pita chips or on bruschetta or crackers.  We also like it with cold, boiled potatoes as a snack.

Preparation Time:  5 minutes
Servings:  variable

2 – 15 ounce cans black or pinto beans, drained and rinsed
1 cup fresh mild salsa
salt to taste

Place the beans and salsa in a food processor and process until smooth.  Refrigerate overnight for best flavor.

Hints:  Vary this dip by using different salsas or beans.  To make bruschetta, slice bread quite thin, rub with a cut clove of garlic, if desired, and toast in the oven or on a grill until crisp.

Pumpkin Muffins

I bake these in silicone muffin cups, medium size. I let the muffins cool for about 10
minutes, then just pop them out of the muffin cups. No sticking ever!

Preparation Time: 20 minutes
Baking Time: 30 minutes
Servings: 12 muffins

Dry Ingredients:
1 cup whole wheat pastry flour
3/4 cup unbleached white flour
1/2 cup brown sugar
1/8 teaspoon salt
1 teaspoon baking soda
1/2 teaspoon baking powder
1 1/2 teaspoons cinnamon
1 teaspoon nutmeg
1/2 cup chopped walnuts
1/4 cup raisins

Wet Ingredients:
1 cup canned pumpkin puree
1/2 cup Lighter Bake fat replacer
1/4 cup molasses
1/4 cup non-dairy milk
2 teaspoons Ener-G egg replacer mixed in
4 tablespoons warm water

Preheat oven to 375 degrees.
Combine all dry ingredients in a large bowl and set aside. Combine all wet ingredients in a medium bowl and mix well until smooth. Pour wet ingredients over dry ingredients and mix well (do not over-mix). Spoon batter into muffin cups. It will fill 12 medium muffin cups. Bake for 30 minutes.

Hints: Use a whisk when mixing the egg replacer with the water and beat until frothy. Then add to the other wet ingredients. Ener-G egg replacer is a flour product, available in many natural food stores. It is used for leavening and binding. Test for doneness by inserting a toothpick into the center. If it comes out clean, it is done. If you don’t have silicone baking pans, these may be made in any non-stick muffin tins or baking pans. Allow to cool before removing from pans. Lighter Bake is a fat replacer made by Sunsweet.  It can be found in many supermarkets or online at http://www.sunsweet.com.

 

 

2013 John McDougall All Rights Reserved
Dr. McDougall’s Health and Medical Center
P.O. Box 14039, Santa Rosa, CA 95402

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