I have been working on the low fat vegan diet which was tedious at first. I cheat a bit but basically I am doing well and I feel much better. Here are a couple of life saving recipes.
Low Fat Thousand Island Salad Dressing
Soak 1 ts chia seeds in 6 TB water about an hour or so until gooey Chia is very high in omega 3 fatty acids and protein. It makes your very energetic to don't over do it.
2 TB low fat mayo (a cheat on the eggs) 2 TB Lemon juice 1 TB catchup Add the chia and blend in blender. Add spice like garlic etc if you want
Posted by nefferdun (Member # 20157) on :
Please share if you have any vegan/vegetarian recipes that you love.
Here is a stir fry. Saute in 1 TB of grapeseed oil. Serves 4 which is 4 grams fat each serving.
1/2 chopped red or white onion 2 portabella mushrooms sliced into bite size pieces - see health benefits below 2 TB Braggs Amino Acid (better than soy sauce) 1 TB lemon juice - sprinkle 1/2 sliced green pepper 1 sliced red pepper 15-20 snow beans 1/2-1 teaspoon turmeric More Braggs to taste
Serve on Brown Rice.
"Ergothioneine, found in abundance in portabella and maitake mushrooms, is beneficial because it protects your body's cells, possibly reducing risk of chronic disease. A 3-oz. serving of portabella mushrooms contains 5 mg of ergothioneine, while the same serving size of maitake mushrooms may contain up to 13 mg of ergothioneine."
Posted by nefferdun (Member # 20157) on :
Super Foods Black Beans and Chinese Black Rice Loaf
Both of these are full of antioxidants and anti-inflammatory properties. Back beans are rich in folate and also Molybdenum, a trace mineral that many of us with methyl cycle mutations are deficient in.
Chinese Black Rice , also known as Forbidden Black Rice because only the Emperors were allowed to eat it. " only black-rice bran contains the antioxidants known as anthocyanins, purple and reddish pigments -- also found in blueberries, grapes, and acai -- that have been linked to a decreased risk of heart disease and cancer, improvements in memory, and other health benefits."
Here is a recipe but you will have to tweak it to suit yourself. Mix all together One can drained black beans One can refried black beans without added fat 2 cups cooked black rice 1/2 chopped onion (in food processor) 1/2 chopped green pepper 1/4 salsa 1 teaspoon cumin Mrs. Dash 1 ts minced garlic 1 egg white (optional - you can also use chia "goo") Enough bread crumbs to make everything hold
Bake 350 degree oven about an hour. It holds it's shape better when cold and reheated. You can taste it before you add the egg white and adjust the seasoning.
This is one of my mainstays. You can chop it up and put it in tacos or just eat it with catchup. You can cook it as a burger but that requires an oiled pan.
Posted by Inquisitive321 (Member # 36899) on :
Nefferdun, have you tried Coconut Aminos instead of Braggs? I think you might like them!
Clearly my favorite thing is roasted vegetables. My favorite to roast are brussel sprouts, beets, butternut squash and cauliflower.
Posted by Lauralyme (Member # 15021) on :
wow great recipes! Thank you!
Posted by nefferdun (Member # 20157) on :
Thanks Inquisitive, I am going to make the zucchini quinoa pilaf this afternoon and the sweet potato and wild rice.
I can only have 15 grams of fat per day so I can't eat coconut or avocado. I hope to be able to add them back later.
Posted by nefferdun (Member # 20157) on :
Inquisitive, I am moving your other recipes into this thread too so they are together for reference.
I am very limited on the F low fat vegan diet. Some of those recipes look delicious but too much fat.
Also more than likely having the CBS mutation, I have to stay away from foods with sulfa in them, like cabbage. I checked my urine for sulfates and it was as high as it gets.
Here is a great orange crush for hot days. You need a super blender.
One tray of ice cubes. One orange rind removed hand ful of strawberries juice to cover half way
Blend
OR Frozen Yogurt
Half a frozen banana in small pieces. one cup frozen blueberries one cup yogurt
Blend
Posted by Keebler (Member # 12673) on :
- If the blender is pretty powerful, some softer nuts (walnuts, pecans, brazil) can be put in a bit of water first, to create a nut milk base. Then add frozen fruit and yogurt. -
Posted by nefferdun (Member # 20157) on :
I can't even have nuts on this diet. Only 15 grams of fat a day. But for those that are not restricted you can add 1/2 cup chopped nuts or seeds to the vegan loaves too. It gives it a much meatier texture.
I am working on Tofu now and this is what I have learned. Buy the firm type and freeze it because when it is thawed it is much tougher and more meat like.
You need to press as much moisture out as possible. You can do this several ways but you need weight on top of it with something to drain or absorb the moisture.
The drier it is the better it will pick up whatever you decide to marinade it in. Tofu has a very bland taste but it will pick up the spices etc that you season it with. Cut it into slices first, about 1/2 thick or less, whatever sizes you want.
One attempt to marinade that was not too bad was a mixture of chicken seasoning, Heinz 57 sauce and Braggs. Bake at 350 degrees about half an hour or until you like it - the longer, the drier and chewier.
You can eat all you want on this diet. I eat sun up till sun down and I am losing weight. I love it. At first it was so boring, I just ate to survive. Now I am getting the knack of it and it is great.
I cheat now and then so I do not feel completely deprived. I will have 1/3 cup mozzarella cheese which is 6 grams about once a week. I have had 9 steamed shrimp in 5 weeks. On those special occasions I savor every bite.
Posted by nefferdun (Member # 20157) on :
I had the quinoa zucchini salad for breakfast.
Here is a lentil curry that is great and easy. Just throw it all in a pot and cook 1 1/2 hours or to the firmness you like.
1 cup lentils 1/2 chopped onion (in food processor) 1/2 chopped green pepper 2-3 chopped carrots 1 can diced tomato with jalapeno (it's hot) 1/2 cup corn 4 cups water 1 cup carrot juice (optional) heaping ts garlic 1 ts turmeric Braggs amino acids to taste
Leftovers, make a loaf out of with quinoa.
Many hot spices like cayenne, turmeric etc stimulate your circulation which helps get medications deeper into the tissue. Hot spices are used in hot climates as preservatives to retard the growth of bacteria, so it is thought they might have some medicinal properties as well.
Posted by pme (Member # 31621) on :
I am making a vow to try a new recipe from this list every week at least. Doesn't seem like a lot but it will be a lot for me and I can't wait.
Awesome thing is my food allergic daughter can eat most of these and I am pumped and as always hungry after reading these!
Posted by Pita (Member # 36173) on :
I know everyone is in a different position when it comes to their diet. My son's diet is extremely limited. Every time we try something new, he feels lousy and we are not sure if its the food or the disease. I surrender.
Posted by Pita (Member # 36173) on :
I know everyone is in a different position when it comes to their diet. My son's diet is extremely limited. Every time we try something new, he feels lousy and we are not sure if its the food or the disease. I surrender.
Posted by Inquisitive321 (Member # 36899) on :
Pita- hang in there. I'm the same way. I have to have all of my foods bioresonance tested (or tested with energetic/autonomic/zyto testing) before I eat them.
Posted by nefferdun (Member # 20157) on :
Portobello Mushroom "steaks"
Yesterday I made my husband and I grilled portobello mushrooms. I remove the gills but you don't have to. They are a little bitter. Then marinade them in olive oil, balsam vinegar, garlic, cumin, oregano -whatever- for at least 15 minutes.
Grill them about five minutes each side. I did my big cheat of the week and added cheese after flipping them. I put the cheese in the hollow of the bottom of the mushroom
Provolone is good but I used reduced fat Mozzarella because it only has 6 grams fat per 1/3 cup. If you don't do dairy, skip the cheese - better for you.
Top it with sliced onion and red bell peppers sauteed in the left over marinade. This is VERY GOOD and looks so wonderful - like a real chef made it.
It is a little on the heavy side so I use less oil than the recipe calls for. Normally oil to vinegar ratio is 2 to 1 but I reverse it.
We had it with asparagus and garlic potatoes with yogurt.
I am only posting those recipes I really like. I have made a lot of bad ones. These I will make over and over - kind of like hamburgers, meatloaf and spaghetti in my "old world" of cooking.