Category: Recipes I Have Tried

Ingredients:

Veggies:

🍄 Mushrooms
🥦 Broccoli
🌱 Bean sprouts
🥬 Spinach
🥒 Cucumber
🥕 Carrots

Protein & Base:

🧈 Extra firm tofu
🥔 Grated potatoes (or frozen hash browns)

Mushrooms:

🫙 Soy sauce
🥥 Coconut sugar

Bean Sprouts:

🧄 1 clove garlic
🧂 Salt
🥄 A tiny drizzle of sesame oil
🌾 Sesame seeds or furikake

Sauce:

🌶️ Gochujang
🫙 Soy sauce
🍁 Maple syrup
🧄 Garlic powder
🍚 Rice vinegar

Method:

1️⃣ Caramelise the mushrooms with the soy sauce and coconut sugar.
2️⃣ Steam the broccoli, blanch the bean sprouts, and wilt the spinach with a splash of soy sauce.
3️⃣ Dice the tofu and air fry until crispy.
4️⃣ Finely slice the cucumber and carrots.
5️⃣ Cook the grated potato (or hash browns) with garlic powder until golden and tender.
6️⃣ Season the bean sprouts with garlic, salt, a tiny drizzle of sesame oil, and sesame seeds or furikake.
7️⃣ Mix together the gochujang, soy sauce, maple syrup, garlic powder, and rice vinegar to make the sauce.
8️⃣ Layer everything into a giant bowl, drizzle over the sauce, mix well, and enjoy!

This is what volume eating looks like… a HUGE bowl packed with veggies, crispy tofu, and potatoes that keeps you full for hours. 🥔🥦💚

If you’re trying to eat more food while losing weight, this is exactly the kind of meal you want on repeat.

INGREDIENTS
1/2 cup chickpeas
1/2 cup frozen cauliflower
3 frozen ripe bananas
1 medjool dates
1/2 cup unsweetened plant milk
1/2 cup water
Pinch of salt

OPTIONAL EXTRAS
1 tbsp dark vegan chocolate chips
(Instead I added 2 tsp cacao powder)

METHОD
1. Add everything (aside from the
chocolate chips) to a high speed
blender and blitz until you get a
super smooth milkshake!
2. AFTER blitzing, pour in uncooked rolled oats, mix w/ spoon.
3. Let oats soak a few minutes & enjoy!

• OPTIONAL: May switch out sauce for this lowfat peanut dressing.

This recipe requires you to cook noodles, chop up the veggies and layer it all up into jars (ready in less than 15 minutes) and it’s packed with plant protein from edamame beans and lots of fibre and polyphenols 😋:

Since I know we prefer low-fat, whole-food, plant-based cooking, here’s a version that keeps the rich peanut flavor while replacing most of the fat with PB2 (powdered peanut butter). It’s creamy, flavorful, and perfect over noodles or as a salad dressing.

Ingredients

• ½ cup PB2 (powdered peanut butter)
• ¼ cup warm water (plus more as needed)
• 3 tablespoons low-sodium tamari or soy sauce
• 2 tablespoons fresh lime juice (about 1 lime)
• 1 tablespoon pure maple syrup
• 2 cloves garlic, minced (or 1 teaspoon garlic powder)
• 1 tablespoon freshly grated ginger (or 1 teaspoon ground ginger)
• 1 teaspoon rice vinegar (optional, for extra brightness)
• ¼ teaspoon crushed red pepper flakes (optional)
• 1–3 tablespoons additional water to reach desired consistency

Instructions

1. Whisk the PB2 with the warm water until completely smooth.
2. Stir in the tamari, lime juice, maple syrup, garlic, ginger, and rice vinegar.
3. Add extra water, one tablespoon at a time, until the dressing coats a spoon but still pours easily.
4. Taste and adjust:
   • More lime for brightness.
   • More maple syrup if you prefer it sweeter.
   • More tamari for a saltier, richer flavor.
   • More ginger for a stronger Asian flavor.

Toss With

• 8 ounces cooked noodles (whole wheat, soba, rice noodles, or your favorite)
• 1½ cups sugar snap peas
• 1 red bell pepper, thinly sliced
• 2 cups shredded red cabbage
• 1 cup shelled edamame
• ¼ cup chopped fresh mint
• 2 tablespoons chopped roasted peanuts (optional garnish)

Optional Flavor Boosts

If you’re trying to mimic the flavor of restaurant Thai peanut noodles, add one or two of these:

• 1 teaspoon toasted sesame seeds (instead of sesame oil)
• ½ teaspoon smoked paprika
• 1 teaspoon sriracha or chili garlic sauce
• 1 tablespoon nutritional yeast for extra savory depth

This version is about 85–90% lower in fat than one made with regular peanut butter, yet it still has the creamy peanut flavor. It also stores well in the refrigerator for 4–5 days; just whisk in a little water before serving if it thickens.

https://youtube.com/watch?v=ZNVVVQQ3hcw&is=W5rpuqOXp-qv_0bU

Ingredients:

• 1 1/2 cups Vegetable broth
• 1 chopped Onion
• 6 – 8 cloves chopped Garlic
• 1 bag Frozen butternut squash
• cube the organic Sprouted brown rice mochi (Eden brand)
• 1/4 cup Nutritional yeast
• 2 T Sesame seeds
• 1 t Turmeric
• 1/2 t Black pepper
• 1/4 t Red pepper flakes
• 1 T Lemon balsamic vinegar
• 1 T Apple cider vinegar
Cook until mochi dissolves
Then blitz in the food processor

• cook/drain the Chickpea pasta
• run hot water over 2 C Frozen broccoli
• 1 C Frozen spinach
• 1 T Miso

Combine/mix all in baking dish
Top w/ 2 T Nutritional yeast and
chopped fresh red bell pepper

Bake 30 minutes @ 350°

*******
Alternate Cheese Sauce:

Boil
– potatoes
– carrots
– cashew
– onions
– carrots
– garlic

Blitz in blender
Add nutritional yeast
Add lemon pepper & little Kala namak (sulphur salt, tastes like egg)

******

Side Treat:
Bake hunk of mochi at 8 min @ 450°

*A healthy, whole-food inspired seasoning that captures the sweet, smoky, tangy flavor of classic BBQ potato chips—perfect on baked potatoes, air-fried potatoes, roasted vegetables, popcorn, or even tofu.*

Ingredients (Makes about ½ cup seasoning)

* 2 Tbsp tomato powder
* 2 tsp smoked paprika
* 1 tsp sweet paprika
* 2 tsp onion powder
* 1 tsp garlic powder
* 2 tsp nutritional yeast
* ½ tsp mustard powder
* ¼ tsp freshly ground black pepper
* ⅛ tsp cayenne pepper (optional)
* ½ tsp salt (or less, to taste)
* 1 tsp maple sugar, coconut sugar, or blackstrap molasses powder
* Tiny pinch cinnamon

—

Smoky BBQ Glaze (Optional—but highly recommended)

Mix together:

* 1 tsp tomato paste
* ¼ tsp blackstrap molasses
* 2–3 drops liquid smoke
* 1 tsp water

—

🥔 Smoky BBQ Chip Baked Potato

Ingredients

* 1 large baked russet potato
* Smoky BBQ Glaze (optional)
* 1–2 teaspoons Smoky BBQ Potato Chip Seasoning
* Extra nutritional yeast (optional)
* Chopped green onions (optional)

—

Directions

1. Bake the potato until fluffy inside and crisp outside.

2. If using the glaze, stir together the tomato paste, blackstrap molasses, liquid smoke, and water. Brush or spoon it lightly over the hot potato.

3. Sprinkle 1–2 teaspoons of the Smoky BBQ Potato Chip Seasoning generously over the potato.

4. Lightly mist the potato with water or vegetable broth so the seasoning adheres well, then sprinkle on a little more seasoning if desired.

5. Finish with a light dusting of nutritional yeast and chopped green onions, if using.

Serve immediately while hot.

—

Chef’s Notes

* **Tomato powder** provides the authentic BBQ chip flavor.
* **Smoked paprika and liquid smoke** recreate the smoky notes found in barbecue chips.
* **Nutritional yeast** replaces the torula yeast used in many commercial snack seasonings, adding rich umami flavor.
* **A tiny amount of molasses** recreates the deep sweetness found in BBQ chips without making the potato taste sugary.
* Store the dry seasoning in an airtight jar for up to **6 months**.

—

🌟 Rose’s Verdict

This recipe won’t taste *exactly* like a greasy BBQ potato chip—and that’s a good thing. Instead, it captures the **sweet, smoky, tangy, savory “BBQ chip” experience** while fitting beautifully into our low-fat, whole-food eating style. I think it’s close enough that it may become our new favorite baked potato topping!

(I used AI to determine quantities)

Use a 9 × 13-inch pan.

### 🍫 Brownie Layer

* 2 cans (15 oz each) black beans, drained and rinsed
* **14–16 Medjool dates**, pitted
* **⅔ cup unsweetened cocoa powder**
* **2 tsp vanilla extract**
* Pinch of salt
* **4 plain rice cakes**, broken into pieces

### 🌿 Mint Ice Cream Layer

* **5 frozen bananas**
* **2½ cups frozen cauliflower florets**
* **¾ cup packed fresh mint leaves**
* **1 cup baby spinach**
* **⅓–½ cup unsweetened soy milk**
* Optional: **2–4 Tbsp vegan chocolate chips**

### 🍫 Chocolate Mint Drizzle

* **⅓ cup cocoa powder**
* **¼ cup pure maple syrup**
* **¼ tsp peppermint extract** (or to taste)
* **1–2 tsp water**, if needed

### Freezing Times

* Freeze brownie base with ice cream layer: **2–3 hours**
* After adding the top brownie layer: **3–4 hours**, or overnight for the cleanest slices.
* Let sit on the counter **5–10 minutes** before cutting.

Since we enjoy meal prepping here, these bars freeze very well. I actually think they’re even better after they’ve been frozen overnight, as the brownie layers firm up and the flavors meld together.

* 2 Tbsp PB powder
* 1 Tbsp low-sodium soy sauce (or tamari)
* 1–2 Tbsp rice vinegar
* 1–2 tsp maple syrup (or a blended date if you’re following McDougall/Esselstyn more closely)
* ¼ tsp garlic powder
* Pinch of red pepper flakes, cayenne, or a little sriracha (optional, for heat)
* 2–4 Tbsp water, until it reaches your desired consistency

Whisk until smooth.

If you’re following **T. Colin Campbell, Esselstyn, or McDougall** very closely, I’d use **a date instead of maple syrup**. Blend together:

* 2 Tbsp PB powder
* 1 soft Medjool date (or 2 small dates)
* 1 Tbsp soy sauce
* 2 Tbsp rice vinegar
* ¼ tsp garlic powder
* Water as needed

This makes a creamy, peanut-style dressing that’s excellent on salads, grain bowls, steamed vegetables, baked potatoes, or rice.

Ingredients:

🥬 Cabbage
🥕 Carrot
🥒 Cucumber
🍜 Rice vermicelli
🥜 PB powder
🌶️ Sweet chili sauce
🥢 Soy sauce
🍶 Rice vinegar
🧄 Garlic powder
💧 Splash of water
🍋 Lime
🌿 Fresh mint
🌿 Fresh coriander (optional)

Method:

1️⃣ Thinly slice the cabbage into long strips.
2️⃣ Slice the cucumber into thin noodle-like ribbons. Do the same with the carrot.
3️⃣ Prepare the rice vermicelli according to the package instructions.
4️⃣ In a small bowl, whisk together the PB powder, soy sauce, rice vinegar, sweet chili sauce, garlic powder, and a splash of water until smooth and creamy.
5️⃣ Add the cabbage, cucumber, carrot, and rice vermicelli to a large bowl.
6️⃣ Pour over the sauce and toss everything together until well coated.
7️⃣ Finish with a squeeze of fresh lime juice and top with plenty of fresh mint and optional coriander.

Fresh, crunchy, creamy, and incredibly satisfying 🌿🍜

The perfect light but filling meal when you’re craving noodles before bed, packed with veggies and big on flavour 💚

Ingredients:

Brownie Layer:

🍠 3 pre-baked sweet potatoes
🍫 Cacao powder
🥜 PB powder (or oat flour)
🍁 Maple syrup
🧂 Pinch of salt
🥄 Baking powder

Banana Bread Layer:

🍌 2 ripe bananas
🍁 Maple syrup
🥛 Soy milk
🌼 Vanilla
🧂 Pinch of salt
🌾 Self-raising flour (or any flour of your choice)
🍫 Vegan chocolate chips

Method: (pre-heat oven 350°)

1️⃣ Mash the sweet potatoes and mix with the cacao powder, PB powder (or oat flour), baking powder, salt, and a splash of maple syrup until you have a smooth brownie batter.

2️⃣ Spread the brownie mixture evenly into a lined baking tin.

3️⃣ In a separate bowl, mash the bananas. Add the maple syrup, soy milk, vanilla, and a pinch of salt, then mix well.

4️⃣ Stir in the flour until combined, then fold through the chocolate chips.

5️⃣ Pour the banana bread batter over the brownie layer and spread it evenly.

6️⃣ Sprinkle extra chocolate chips over the top.

7️⃣ Bake until the banana bread is golden and cooked through (approx 35+ minutes).

Rich, fudgy brownie meets soft, fluffy banana bread in one incredible dessert 🍫🍌

Made with wholesome ingredients, naturally sweet, and perfect for satisfying chocolate cravings while staying weight-loss friendly 💚