Lentil Veggie Loaf

Creator: byebyefatpants

Prep Time: 10 Minutes

Cook Time: 50 Minutes

Serves: 8

1 SmartPoint per slice

Ingredients

• 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)

Directions

• 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.

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

Ingredients

• 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

Directions

• 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.

Alfredo Sauce

Ingredients

• 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

Directions

• 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

Shepherd's Pie

Creator: byebyefatpants

Prep Time: 10 Minutes

Cook Time: 25-30 Minutes

Serves: 8

2 SmartPoint per serving

Ingredients

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)

Directions

• 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

Ingredients

• 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

Directions

• 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.

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

Ingredients

• 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

Directions

• 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.

Minestrone Soup

Ingredients

• 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

Directions

• 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

Vegetable Stew

Creator: byebyefatpants

Prep Time: 10 Minutes

Cook Time: 30-40 Minutes

Serves: 14

1 SmartPoint per 1 cup serving

Ingredients

• 1 small onion, minced
• 1 small carrot, minced
• 1 celery stalk, minced
• 1 large onion, chopped
• 2 tablespoons garlic, minced
• 2 medium carrots, chopped
• 2 celery stalks, chopped
• 1 cup green beans, chopped into 1" pieces
• 1 cup corn
• 15oz potato, chopped (roughly 2 medium potatoes)
• 8oz cremini mushrooms, chopped into large pieces
• 6oz portobello mushrooms, chopped into large pieces
• 1 1/2 cups frozen green peas
• 540ml diced tomatoes, no salt added
• 398ml tomato sauce, no salt added
• 3 3/4 cups vegetable broth, no salt added
• 1 teaspoon Italian seasoning
• 1/2 teaspoon dried sage
• 1 tablespoon balsamic vinegar
• 1/2 teaspoon kitchen bouquet (browning gravy liquid)
• 2 tablespoons cornstarch
• 2 tablespoons water
• salt and pepper to taste

Directions

• Place 1/4 cups vegetable broth into your pot along with the minced onion, carrot and celery.  Cook on medium/low until the onion is translucent.
• Add in the garlic and cook for a few more minutes, stirring often.
• Add in the mushrooms and cook until all the water has evaporated.
• Add in the rest of the ingredients except for the cornstarch, water and peas.
• Stir and bring to a boil.  Once boiling reduce heat and simmer, covered for 30 minutes or until the potato and carrots are cooked.
• Add in your peas and stir, the heat from the stew will heat them through.
• Mix together the cornstarch and water and add to the stew to help thicken it, stir a few times and then serve.

Curried Sweet Potato Stew

Ingredients

• 1 medium onion, diced
• 2 tablespoons garlic, minced
• 4 teaspoons ginger root, minced
• 1 teaspoon curry powder
• 1 teaspoon ground cumin
• 1 teaspoon turmeric powder
• 1 teaspoon ground coriander
• 1/4 teaspoon chili flakes
• 15oz sweet potato, pealed and diced (about 1 large)
• 1 small head of cauliflower, cut into bite sized pieces
• 540ml chickpeas, drained and rinsed
• 540ml diced tomatoes
• 400ml light coconut milk
• 1 cup vegetable broth, no salt added
• 5oz baby spinach
• 3/4 teaspoon salt, or to taste
• 1/4 teaspoon black pepper, or to taste
• 2 tablespoons water

Directions

• In a nonstick pan add in your water, onion, and garlic and sauté on medium until onions become translucent
• Add in ginger and cook for 1 minute.
• Add in the curry powder, cumin, turmeric, coriander and chili flakes and cook for another minute or until spiced become fragrant
• Add in sweet potato, cauliflower, chickpeas, diced tomatoes, coconut milk, vegetable broth and mix well. 
• Bring the pot to a boil, reduce to a simmer, cover and let cook for 15 minutes.  At the 15 minute mark remove the lid, stir and continue cooking, uncovered for another 15 minutes.
• Add in spinach and cook for another 3 minutes, stirring to help wilt the spinach.

Makes 8 servings which is 1 cup per serving.  I like to serve the stew over some basmati rice.

Chocolate Chip Banana Bread Baked Oatmeal

Creator: byebyefatpants

Prep Time: 5 Minutes

Cook Time: 30-35 Minutes

Serves: 1

5 SmartPoint per serving

Ingredients

• 1/2 cup quick oats
• 1/2 cup water
• 1 ripe banana, mashed
• 1 teaspoon pure vanilla extract
• 1/2 teaspoon chia seeds (optional)
• 1/2 teaspoon baking powder
• 5g Enjoy Life mini chocolate chips

Directions

• Preheat your oven to 380F
• Place the quick oats, water, mashed banana, vanilla, chai seeds, and chocolate chips into a bowl and mix well. Spray your baking dish with cooking spray of choice and pour the mixture in.
• Bake for 30 - 35 minutes.  When you take the oatmeal out the centre should feel a bit firm to the touch.

Split Pea Soup

Creator: byebyefatpants

Prep Time: 5 Minutes

Cook Time: 30-45 Minutes

Serves: 12

2 SmartPoint per 1 cup serving

Ingredients

• 1 medium onion, chopped
• 2 medium carrots, sliced and then quartered
• 3 ribs of celery, chopped
• 25oz potatoes, diced
• 2 cups dry green (or yellow) split peas
• 1 tablespoon Better than Bouillon Vegetable
• 8 cups water*
• 2 tablespoons Nutritional Yeast
• 1/2 teaspoon red pepper flakes
• salt and pepper to taste

Directions

• Throw everything into a large pot and bring to a boil, reduce heat and simmer, covered for 30-45 minutes or until you get a thick creamy consistency.
• I like to mash mine up a bit using a potato masher (you don't have to) and I serve it with some rice.

* Water should be covering all the vegetables, if not add more until it is.

Red Lentil and Chickpea Dal

Creator: byebyefatpants

Prep Time: 5 Minutes

Cook Time: 25-30 Minutes

Serves: 6

3 SmartPoint per heaping 1 cup serving

Ingredients

• 1 medium onion, chopped
• 2 cloves garlic, minced
• 4 teaspoons ginger, minced
• 2 cups dry red lentils
• 540ml canned chickpeas, drained and rinsed
• 500ml diced tomatoes
• 3/4 cups light coconut milk
• 3 cups and 2 tablespoons water 
• 1 tablespoon ground cumin
• 1 tablespoon chili powder
• 2 tablespoon curry powder 

Directions

• Add 2 tablespoons of water to your nonstick pan with the chopped onion, cook onion for a few minutes on medium-high until translucent.  Add more water if needed.
• Add in minced ginger, cumin, chili powder, and curry powder.  Stir well and let cook for a minute or two.
• Add in lentils, chickpeas, tomatoes, water and coconut milk.  Stir everything together, bring to a boil and then reduce to medium-low, cover and simmer for 25-30 minutes stirring occasionally.

Chocolate Coconut Oatmeal

Ingredients

• 1/2 cup quick oats
• 1 mashed banana
• 1/2 teaspoon chia seeds (optional)
• 1 tablespoon unsweetened cocoa powder
• 3/4 cups water
• 1 tablespoon sweetened shredded coconut

Directions

• Mix everything together in a microwave safe bowl, except the shredded coconut.
• Place in microwave for 1.5 - 2 minutes 
• Add shredded coconut to the top and enjoy.

Recipe makes 1 serving

Enjoy!

Apple Pie Oatmeal

Creator: byebyefatpants

Prep Time: 5 Minutes or less

Cook Time: 5 Minutes or less

Serves: 1

4 SmartPoint per serving

Oatmeal Ingredients

• 1/2 cup quick oats
• 1 mashed banana
• 1/2 teaspsoon chia seeds
• 3/4 cup water

Directions

• Combine all the oatmeal ingredients into a microwave safe bowl and mix well using a fork.  I find that using a fork gets a bit of air into the mixture with results in a creamier texture.  
• Place in the microwave and cook for 90 seconds, depending on how you like your oatmeal you might need to cook a little less or more.

Cooked Apple Ingredients

• 1 apple diced, it's up to you if you peel it or not
• 1 teaspoon ground cinnamon 
• 1 teaspoon cornstarch
• 1 packet of sweetener of choice (optional)
• 2 tablespoons of water

Directions

• Combine all the cooked apple ingredients into a microwave safe bowl and mix together well.  Cover the bowl with plastic wrap or a plate and microwave for 90 seconds.  Take the mixture out, stir and put it back into the microwave covered for another 90 seconds. 

Chickpea Salad

This is my go to sandwich filling, it's flavourful, easy to make, and makes an fantastic topping for a salad.

Ingredients

• 540ml can of chickpeas, drained and rinsed
• 1/4 cup chopped red pepper
• 1/4 cup chopped red onion
• 1 tablespoon Hellmann's Vegan Mayonnaise
• 1 tablespoon yellow mustard
• 1 tablespoon dijon mustard
• 1/2 a lemon juiced
• 1/2 teaspoon turmeric powder
• salt and pepper to taste

Directions

• Mash the chickpeas using a potato masher.  Add in all the other ingredients and mix together until combined.  Serve on you favourite bread or over a salad.

Makes 5 servings, each serving is 1/3 cups

Vegetable Soup

Creator: byebyefatpants

Prep Time: 10 Minutes

Cook Time: 20-30 Minutes

Serves: 12

1 SmartPoint per 1 cup serving

Ingredients

• 1/2 large onion, chopped
• 2 cups cauliflower
• 1 cup brocolli
• 3 medium carrots, sliced
• 2 stalks celery, diced
• 1 small zucchini, sliced and then quartered
• 227g mushrooms, sliced
• 227g potato,chopped (roughly 1 medium potato) **
• 540ml diced tomatoes
• 540ml chickpeas, drained and rinsed
• 4 tsp vegetable bouillon powder
• 8 cups of water (more if vegetables aren't covered)
• 1/8 teaspoon chili flakes (optional)
• Salt and Pepper to taste

Directions

• Chop up all the vegetables, throw them in a large pot along with the diced tomatoes, chickpeas, water, vegetable bouillon powder, water, chili flakes, salt and pepper.
• Bring to a boil then lower to medium heat and let simmer for about 20-30 minutes or until the carrots and potatoes are cooked.

Lentil Chili

Creator: byebyefatpants

Prep Time: 5 Minutes

Cook Time: 20-30 Minutes

Serves: 12

2 SmartPoint per 1 cup serving

Ingredients

• 540ml canned red kidney beans, drained and rinsed
• 540ml canned white kidney beans, drained and rinsed
• 540ml diced tomatoes (I use Alymer's Accents with chili seasoning)
• 398ml canned baked beans in tomato sauce
• 540ml canned lentils, drained and rinsed
• 798ml crushed tomatoes
• 227g mushrooms, sliced
• 1 green pepper, diced
• 1 zucchini, sliced then quartered
• 1 medium onion, diced
• 2 cloves garlic,minced
• 2 tablespoons chili powder
• 1 tablespoon cumin powder
• 1/8 teaspoon chili flakes
• Salt and Pepper to taste

Directions

• Sauté the onion, mushrooms, pepper, zucchini, and garlic in a splash of water until softened.  Add a pinch of salt and pepper.
• Pour in all the canned ingredients, and spices.  Stir util combined and then simmer on medium/low for up to 30 minutes make sure to stir occasionally.  The longer the chili simmers the better I think it tastes.

Pancakes

There is nothing better (in my opinion) than whipping up a batch of pancakes and then eating the whole stack and not feeling guilty about it because they are healthy and good for you!

Ingredients

• 1/2 cup of quick oats
• 1 tablespoon flour
• 1 teaspoon baking powder
• 1/2 teaspoon chia seeds
• 1/2 cup water
• 1 medium banana, mashed
• 1 teaspoon cinnamon

Directions

• Put the oats, flour, and chia seeds into your blender and blend until it becomes the consistency of flour.
• Add the other ingredients into the blender and blend until the batter is smooth.  Add a bit of water if the batter seems to think, I add 1/2 tablespoon of water at a time.
• I use a tablespoon to pour my pancake batter into a nonstick pan, I usually do a couple tablespoons per pancake.  Cook until the edges start to brown, flip and repeat.

This recipe yields 1 serving

Tofu Scramble

Creator: byebyefatpants

Prep Time: 5 Minutes

Cook Time: 10-15 Minutes

Serves: 4

0 SmartPoint per serving

Ingredients

• 227g mushrooms sliced
• 1 small onion, chopped
• 1 small green pepper, diced
• 1 small red pepper, diced
• 2 teaspoons nutritional yeast
• 1/2 teaspoon turmeric powder
• 1/2 teaspoon cumin powder
• 1/2 teaspoon paprika powder
• 1/2 teaspoon chili powder
• 1/2 teaspoon garlic powder
• 1/2 teaspoon onion powder
• 1/4 tsp black salt (sea salt will also work)
• 1/4 tsp black pepper
• 3 tablespoons water
• 350g firm tofu, drained
• 2 handfuls of baby spinach

Directions

• Saute the garlic, onion, musrhooms, and peppers in a bit of water until cooked.  
• Crumble the block of firm tofu into a bowl using your hands to break it apart.
• In a separate bowl mix all the spice together, including the water.
• Pour the tofu and spice mixture into the pan with all the vegetables and stir until combined.  
• Add the baby spinach, warm over medium heat for a few minutes until spinach is wilted, then serve.

Deconstructed Stuffed Peppers

Creator: byebyefatpants

Prep Time: 5 Minutes

Cook Time: 20-30 Minutes

Serves: 5

3 SmartPoint per 1 cup quinoa mixture and 1 peppers

Ingredients

• 2 cloves garlic, minced
• 1 jalapeno, minced
• 1 cup uncooked quinoa
• 1 cup vegetable broth
• 1 can (540ml) diced tomatoes
• 1 can (540ml) black beans, drained and rinsed
• 1cup corn
• 1 teaspoon chili powder
• 1/2 teaspoon cumin
• 1 lime, juiced
• 5 sweet peppers, I like using a variety of colours but you use what you like
• salt and pepper to taste

Directions

• Preheat the oven to 400F, cut up peppers into quarters and place in a baking dish covered with tin foil. Once the oven is heated put the peppers in for about 30 minutes or until cooked to your liking.
• Over medium heat cook garlic and jalapeno for a minute or so in a little splash of water
• Add in the quinoa ,broth, diced tomatoes, black beans, corn, chili powder, cumin, salt and pepper to taste.  Stir everything together and then bring to a boil.  Once at a boil reduce to a simmer for 20 minutes or until the quinoa is cooked.
• Squeeze in the lime juice and serve.