Low Fat Chocolate Chip Zucchini Muffins

Dry Ingredients: 
One and a half cups flour
1/2 cup sugar
Half teaspoon baking soda
half teaspoon baking powder
have teaspoon salt
half teaspoon cinnamon

Wet Ingredients: 
1 tablespoon ground flaxseed meal combined with 6 tablespoons of water
half cup of applesauce
2 cups of shredded zucchini
half cup chocolate chips

Instructions: 
Mix the dry and wet ingredients separately, then gently combine them and put the batter into a 12 count muffin pan and bake at 350° for 25 minutes.

Low Fat Chocolate Waffles

Ingredients: 

1 1/4 cup whole wheat flour
1 teaspoon baking powder
1 teaspoon cornstarch
1/2 teaspoon baking soda
3/4 teaspoon salt
1 and 1/3 cup water
1 tablespoon apple cider vinegar 
2 tablespoons agave nectar 
1/4 cup cocoa powder
1 teaspoon vanilla extract 
1/3 cup mini chocolate chips 

Instructions: 

Mix the dry ingredients first, then mix the wet, then gently mix the two together, and cook in a waffle iron according to its instructions. 

Simple Carrot Soup

Today my daughter wanted to make carrot soup because of a picture book we read. The recipe in the book called for lots of butter, which I can't eat anymore. So we invented this instead. It was delicious! 

Ingredients: 

16 oz shredded carrots
3 cups water
1 stalk celery, sliced 
1 small onion, chopped 
1 teaspoon dry dill
Bay leaf 
Salt and pepper to taste 
1/2 cup of plain non-fat yogurt

Instructions: 

1.) Saute the onion and celery for 5 minutes in some water. 

2.) Add the rest of the water, carrots, and spices, and simmer for 15 minutes. 

3.) Take out the bay leaf and puree in the blender or with a hand blender. 

4.) Stir in the yogurt and serve. 

Lentil Oat Loaf

Ingredients: 

2.5 cups of water
Small onion, chopped
1 stock celery finely sliced
4 cloves of garlic, minced, 
Half cup dry brown lentils
Bayleaf 
3/4 cup steel cut oats
1 cup rolled oats
1 teaspoon dry oregano
1 teaspoon dry basil
Half teaspoon ground thyme 
Salt and pepper to taste
3 tablespoons of soy sauce
1 tablespoon of tahini
1 tablespoon of molasses
1/2 cup of barbecue sauce, divided 
2 egg whites
1 tablespoon flaxseed meal 

Instructions: 

1.) Pre-heat the oven to 375 degrees. 

2.) Saute the onion, garlic, and celery in a small amount of water for a few minutes. 

3.) Add the water, bay leaf, and lentils and simmer until the lentils are cooked. 

4.) Remove the bay leaf, add the oats, spices, soy sauce, tahini, molasses, and half of the barbecue sauce, and cook another 10 minutes. 

5.) Stir in the egg whites and flaxseed meal and pour the mixture into a 9" x 5" bread pan. 

6.) Top with the last 1/4 cup of barbecue sauce, then bake for 25-30 minutes. Let cool for 5 minutes before slicing. 

Potato Kale Soup

My five year old liked this so much I had to make it again the next day. 

Ingredients: 
4 cups water 
Five medium potatoes, peeled and chopped
1 cup chopped kale
3 drops liquid smoke
1 tablespoon soy sauce
1 package instant miso soup
1/4 cup walnuts
1/2 cup nonfat plain yogurt
Salt and pepper 

1.) Boil the potatoes and kale in the water for 10 minutes. 

2.) Add the liquid smoke, soy sauce, miso soup, walnuts, and blend either in a blender or with a hand blender. 

3.) Stir in the yogurt. Salt and pepper to taste.

Serving suggestion: Garnish with an additional dollop of plain yogurt. 

Bebe's Coconut Curry

A bunch of my 3 year old daughter's favorite foods all mixed together.

Ingredients: 
1 package of extra firm tofu, cubed
1 can of lite coconut milk
1 cup of frozen peas
2-3 potatoes, peeled and cubed
2-3 sweet potatoes, peeled and cubed
3 cloves of garlic, minced
1 teaspoon ground ginger
1 tablespoon curry spice

Mix it all up in the crock pot, then set on high for 4 hours.

Serve with brown rice. Makes 4 servings.

Heart and Pancreas Healthy Thanksgiving Dinner

This will be my fifth year hosting Thanksgiving and also my fifth year preparing a totally low-fat, vegan meal, with the exception of the turkey. I started out making all the side dishes super low-fat because of my dad's heart disease. He's switched to the diet recommended by Dr. Caldwell Esselstyn and it has helped him stay healthy and stay off meds that have all kinds of side effects. Now I've been diagnosed with chronic pancreatitis and also have to avoid fatty foods, so I'm glad I've had plenty of practice cooking this way even for holidays. For anyone else out there trying to eat this way for whatever reasons, I thought I'd share my Thanksgiving recipes;

Marf's Thanksgiving Recipes (in addition to the turkey)

Cranberry Relish

• 2 navel oranges
• 1 (12-oz) bag fresh cranberries
• 1/2 cup sugar
• 1/8 teaspoon cinnamon

Instructions

1. Remove from the oven and allow to cool on the counter. For best results, refrigerate until chilled before eating.

Finely grate 2 teaspoons zest from orange. Cut away and discard peel and pith from orange, then cut sections free from membranes.

Pulse cranberries with zest, orange sections, sugar, and cinnamon in a food processor until finely chopped. Chill, covered, at least 2 hours to allow flavors to develop.

Green Bean Casserole

Beans

1 1/2 pounds fresh green beans, trimmed and cut into bite-size pieces, then steamed for 10 minutes.

Sauce

10 ounces mushrooms, chopped, 3 cloves garlic, minced, sauteed in broth

generous pinch cayenne pepper

Salt to taste

Fresh pepper to taste

2 tablespoons flour

1 cup vegetable broth

2 tablespoons dry sherry

3/4 cup soy milk

Topping

Enough seasoned breadcrumbs to lightly cover the top

Assemble in a 9" x 13" pan and then Bake in the oven at 425 degrees for 15 minutes.

Mashed Potatoes

Chop and boil 10 redskin potatoes (rinse well, but keep the skin on).

Mash the potatoes, adding rice milk (do not use soy milk!) until you get the desired consistency.

Season with salt, pepper. (I also add a half teaspoon of dillweed.)

Mushroom Gravy

• 1 package mushrooms
• 1 small yellow or white onion
• 1/4 cup soymilk
• 3 cups  veggie stock
• 2 tbsp soy sauce
• 1/4 cup flour
• 1 tbsp corn starch   
• 1/2 tsp each of sage, thyme and rosemary
• salt and pepper to taste

Pulse the mushrooms and onion together in a food processor.

Boil the simmer all the other ingredients stirring with a whisk, then stir in the mushroom-onion mixture.

Sweet Potato Casserole

Peel and chop 8-10 sweet potatoes and boil until soft.

Mash with: 

1/4 cup soy creamer or soymilk

1/4 cup orange juice

1 teaspoon vanilla extract

1/4 cup maple syrup

1/2 teaspoon salt

1 teaspoon freshly grated nutmeg

1 teaspoon cinnamon

Topping: ½ cup pecans, ¼ cup brown sugar, 2 tbsp flour

Bake 45 minutes at 350 F.

Apple Sausage Stuffing

1 package fresh, crumbled multigrain bread

About 8 oz sausage or fake sausage

2 green apples, peeled, cored, and chopped

½ cup walnuts

2 stalks of celery, finely sliced

3 cups veggie stock

1 onion, chopped

salt, pepper, sage, thyme, rosemary, oregano

1.) Add all dry ingredients to the crumbled bread.

2.) Saute the onion and sausage in some of the broth

3.) add the rest of the ingredients to the crumbled bread.

4. Bake at 350 F for 40 minutes.

Impossible Pumpkin Pie

• 1 1/2 cups soymilk
• 1 tbsp flaxseed meal mixed with 6 tbsp water
• 1 tbsp. cornstarch
• 1 tsp. vanilla
• 28 oz. can of pureed pumpkin
• 1/2 cup all purpose flour
• 2 tsp. baking powder
• 3/4 cup sugar
• 1/2 tsp. ginger powder
• 2 tsp. cinnamon
• 1 tsp. nutmeg
• 1/2 tsp. ground cloves
• 1/2 tsp. salt

1. Preheat oven to 350 F. Spray a 9-inch deep dish pie pan with cooking spray. A deep dish is recommended because this pie will rise a lot during cooking but will fall back down as it cools.
2. Put the first five ingredients in the blender, and blend well. Add the pumpkin, and puree. Add the remaining ingredients and blend on high for 2 minutes, stopping to scrape the sides a couple of times to make sure everything is thoroughly blended. Pour into a pie pan and bake for about 60 minutes. The top and edges should be brown, but the edges should not be over-done. (Since this is a custardy pie, using the standard toothpick or knife test does not work; it will remain somewhat moist in the center, but it shouldn’t be uncooked.)