Monday, December 10, 2018

Lentil Veggie Loaf

Creator: byebyefatpants
Prep Time: 10 Minutes
Cook Time: 50 Minutes
Serves: 8

1 SmartPoint per slice

  • 1/2 cup onion, finely diced
  • 1 tablespoon garlic, minced
  • 1/2 cup cremini mushrooms, finely diced
  • 1/2 cup carrot, finely diced
  • 1/2 cup broccoli, finely diced
  • 1/4 cup frozen peas
  • 1/4 cup frozen corn
  • 540 ml canned lentils, drained and rinsed
  • 1 cup crushed tomato, no salt added
  • 1 teaspoon dried thyme
  • 1 teaspoon dried coriander
  • 1 teaspoon dried rosemary
  • 1 tablespoon tamari (can replace with soy sauce)
  • 1 cup quick oats (can replace with gluten free oats)
  • 3/4 cup ketchup or bbq* (optional)

  • Preheat oven to 400F
  • In a pan over medium heat saute the onion, garlic and mushrooms until the onion is translucent, about 5 minutes.
  • Add in the broccoli and carrots and continue cooking for about 5 minutes.
  • Add in the lentils, thyme, rosemary, coriander, and Tamara and cook for another 2 minutes.
  • Add in the tomato sauce and oats and mix everything together and cook for another minute.
  • Turn off the heat and carefully mash the mixture a bit using a potato masher, you still want to have chunks of vegetables throughout the mixture.
  • Place mixture into a loaf pan* and pack down the mixture.
  • At this time you can add the ketchup (or bbq sauce) to the top of the loaf if you so choose to.
  • Bake for 30-45 minutes or until the edges of the loaf begin to brown.  Remove from the oven and let sit at least 10 minutes before slicing.

*You can also make this loaf into muffins using a muffin pan instead of a loaf pan.  Use 1/4 cup mixture for each muffin, pack down and then add 1 tablespoon of ketchup (or BBQ sauce) if you'd like and bake.  This recipe will make 12 muffins, each being 1 SmartPoint.

Monday, July 30, 2018

Tofu Bacun


Creator: byebyefatpants
Prep Time: 5 Minutes or less
Cook Time: 30 Minutes
Serves: 4 (18 total slices of bacun)

1 SmartPoint per 4.5 slices of bacun

  • 350g extra firm tofu, sliced into 1/4 inch pieces 
  • 1/4 cups tamari
  • 2 teaspoons maple syrup
  • 2 teaspoons nutritional yeast
  • 1 1/2 teaspoon liquid smoke
  • 1 teaspoon chili powder
  • 1 teaspoon onion powder
  • 1 teaspoon garlic powder
  • 2-4 sprays of cooking oil
  • Preheat your oven to 400F
  • Slice your tofu into 1/4 inch pieces.
  • Place the tofu on a parchment lined baking sheet, bake for 20 minutes. flipping at the half way mark.
  • While the tofu is cooking mix together the remaining ingredients into a small bowl.
  • Once the tofu is done baking place it in a non-stick, lightly greased (with cooking spray) frying pan on medium-low heat.  Make sure the slices are laying flat in the pan and not overlapping each other.
  • Pour the sauce over the slices, carefully flip each slice so that it is covered in the sauce.
  • Cook over medium-low heat until there is no more liquid in the pan, you'll need to flip the slices every few minutes so prevent burning.

Wednesday, July 18, 2018

Alfredo Sauce

  • 450g cauliflower, cut into bite sized pieces
  • 1 large onion, sliced
  • 2 tablespoons garlic, minced
  • 1 tablespoon vegan butter (I use Vegan Becel)
  • 3/4 cups unsweetened non-dairy milk (I use Silk Unsweetened Almond Milk)
  • 1/2 cup vegetable broth
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 1/4 cup nutritional yeast
  • salt and pepper to taste

  • Place the cauliflower into a pot of boiling water and boil for 8-10 minutes until tender
  • In a pan on medium/low heat sauté the onion and garlic in the vegan butter until caramelized (brown), about 12-18 minutes
  • Add everything to a blender and blend until smooth
Serve over pasta of choice and enjoy!

Makes 6 servings, each serving is 1/2 a cup

Wednesday, April 18, 2018

Shepherd's Pie

Creator: byebyefatpants
Prep Time: 10 Minutes
Cook Time: 25-30 Minutes
Serves: 8

2 SmartPoint per serving


For the filling:
  • 1 large onion, chopped
  • 2 cloves garlic, minced
  • 450g mushrooms, thinly sliced
  • 450g frozen mixed vegetables
  • 1 cup reduced sodium vegetable broth
  • 540ml lentils, drained and rinsed
  • 1 tsp dried thyme
  • 1 tsp dried rosemary
  • 1 tbsp cornstarch (or arrowroot powder)
  • 1 tbsp water
  • 1 tsp salt
  • 1/2 tsp black pepper
For the mashed topping:
  • 600g potatoes, diced (rougly 3 medium)
  • 350g cauliflower, cut into bite size pieces
  • 1-2 garlic cloves, minced
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 3 tbsp unsweetened almond milk (other plant based milks will work)

  • Preheat oven to 400F
  • Cut up the potato and cauliflower and place in a pot of boiling water, boil for 15-20 minutes or until potatoes and cauliflower are cooked.
  • While the potatoes and cauliflower cook sauté the onion and mushrooms in a tablespoon of water (or vegetable broth) until onions are translucent, season with salt and pepper
  • Add in garlic and cook for another minute or two
  • Add the vegetable broth, lentils, frozen vegetables, thyme, rosemary and chilli flakes and stir until combined.
  • In a small bowl mix together the cornstarch and water, pour over vegetable mixture and stir until liquid thickens.
  • Pour vegetable mixture into a 9x13 pan.
  • Once potatoes and cauliflower are cooked, strain and then add the almond milk, garlic, and spices and begin to mash.
  • Top the vegetable mixture with the potato/cauliflower mix and place in the oven and bake for 25 minutes.

I personally think this recipe is best served with some of my Vegan Gravy

Vegan Gravy

Creator: byebyefatpants
Prep Time: 5 Minutes
Cook Time: 5-8 Minutes
Serves: 8

0 SmartPoint per 1/4 cup serving

  • 1 cup chopped onion
  • 1/4 cup cremini mushrooms, chopped (can leave out if not a mushroom fan)
  • 2 cloves garlic, minced
  • 2 cups reduced sodium vegetable broth
  • 1/4 cup low sodium Tamari Sauce (soy sauce will work also)
  • 2 tablespoons Nutritional Yeast
  • 1/2 teaspoon black pepper
  • 1 tablespoon cornstarch (or arrowroot powder)
  • 1 tablespoon water

  • In a small sauce pan add onion, mushrooms, garlic, black pepper, and 1/4 cups of vegetable broth.  Bring to a simmer and cook until onion is translucent.
  • Add in remaining vegetable broth, tamari, and nutritional yeast.  Mix everything together and add gravy mixture to a blender or use an immersion blender and blend until smooth.
  • Add mixture back to your pot and bring to a boil.
  • Mix cornstarch and water together and add to the gravy mixture, make sure to stir as you add the cornstarch mixture so that you don't get lumps.  Stir until gravy thickens and then remove from heat.

Monday, April 02, 2018

Sweet Potato and Chickpea Curry

*This recipe is adapted from the Oh She Glows Every Day Cookbook

Creator: byebyefatpants
Prep Time: 5 Minutes
Cook Time: 25 Minutes
Serves: 5

5 SmartPoint per 1 heaping cup serving

  • 1 medium onion, diced
  • 2 teaspoons garlic, minced
  • 4 teaspoons ginger root, grated
  • 1 teaspoon ground cumin
  • 1 teaspoon ground coriander
  • 1 teaspoon ground turmeric
  • 1/4 teaspoon red pepper flakes
  • 540ml canned chickpeas, drained and rinsed
  • 796 ml diced tomatoes
  • 1 cup vegetable broth
  • 400 ml light coconut milk
  • 5oz baby spinach (baby kale is also a great option)
  • 14oz sweet potato, peeled and diced (roughly one medium potato)
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper

  • Add a tablespoon of water to a pot along with the onion, salt and pepper.  Sauté on medium heat until the onion has become translucent, add in the garlic and ginger and mix well.  After a minute add in the cumin, coriander, turmeric, and red pepper flakes stir well and cook for another minute.
  • Pour in the chickpeas, diced tomatoes, sweet potato and coconut milk and bring to a boil.  Reduce heat to a medium simmer and cover.  Cook for 25 minutes or until the sweet potato is cooked.
  • Turn off the heat and very carefully give the curry a few mashes using a potato masher, you don't want everything mashed.
  • Add in the spinach, stir a few times and allow the spinach to wilt.

Wednesday, February 28, 2018

Minestrone Soup

  • 1 medium onion, chopped
  • 2 cloves of garlic, minced
  • 2 ribs of celery diced
  • 1 medium carrot, sliced and then quartered
  • 1 medium zucchini, sliced and then quartered
  • 1/2 cup of green beans cut into 1" pieces
  • 540ml can of white beans (cannellini, kidney, etc.)
  • 28oz can of diced tomatoes, no salt added
  • 43g uncooked macaroni pasta
  • 1 large handful of baby spinach
  • 1 vegetable bouillon cube
  • 6 cups water
  • 1 teaspoon dried thyme
  • 1 teaspoon dried oregano
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper

  • In a soup pot over medium heat add in the onion, celery, carrots and garlic, I use water to sauté them until the onion is translucent.
  • Add in the diced tomatoes, white beans, water, bouillon cube, and spices.  Give a good stir and then bring everything to a boil.  Once boiled lower the heat to a simmer and cook for 20 minutes.
  • Now add in the green beans and uncooked pasta, continue to simmer for another 12 minutes.
  • Add in the spinach and stir until wilted.

Makes 10 servings, each serving is 1 cup

Lentil Veggie Loaf