Category: Recipes I Have Tried

INGREDIENTS

* organic rice noodles

* green onions

* garlic

* celery

* carrot (shredded)

* mushroom

* baby arugula (or other fresh greens)

* edamame

seasoned w/

* Better Than Bouillon

* Mirin Seasoned Wine

* Rice vinegar

SOS-Free | Vegan | Makes ~4 servings
Total Time: ~35 minutes

🧺 Ingredients:

1 cup kitchari mix (yellow split mung dal + basmati rice)

4½ to 5 cups filtered water

1 tbsp organic Berbere seasoning (adjust based on your spice tolerance)

1 tbsp sesame seeds (white or black, toasted if possible)

1 tsp grated fresh ginger

2 cloves garlic, minced (optional)

1 heaping cup chopped green cabbage

1 heaping cup broccoli florets

Juice of ½ lemon or lime

Fresh parsley or cilantro (optional garnish)

🔧 Instructions:

Rinse the Kitchari Mix:

Rinse the 1 cup mung dal + rice mix under cold water until it runs mostly clear.

Sauté Base Flavors:

Set Instant Pot to Sauté mode.

Add sesame seeds to the dry pot and toast for about 1 minute until they start to pop and smell nutty.

Add Berbere seasoning and stir for 10–15 seconds to bloom the spices.

Add ginger and optional garlic with a splash of water (2–3 tbsp) to prevent sticking.

Sauté for about 1 more minute.

Add Main Ingredients:

Add rinsed kitchari mix.

Pour in 4½ to 5 cups of water.

Stir in the chopped cabbage (save broccoli for later).

Mix well and deglaze the bottom of the pot (scrape if needed to avoid burn notice).

Pressure Cook:

Cancel Sauté.

Lock the lid and cook on High Pressure for 8 minutes.

Let it naturally release for 10 minutes, then release remaining pressure manually.

Add Broccoli (Post-Cook):

Open lid and stir.

Add broccoli florets and stir into hot kitchari.

Close lid without sealing, let sit for 5–7 minutes to gently steam broccoli with residual heat.

Finish & Serve:

Stir in lemon or lime juice.

Adjust consistency with hot water if needed.

Garnish with fresh cilantro or parsley, and sprinkle extra toasted sesame seeds on top if you like.

🔄 Optional Add-ins:

A small pinch of smoked paprika for added depth

A spoonful of ground flaxseed for added omega-3s

  

🍪 Vegan Black Bean Brownie Cookies (SOS-Free + Kale)

Ingredients:
– 1 can (15 oz) black beans, drained and rinsed
– 2 ripe bananas
– 1/4 cup unsweetened applesauce
– 1/2 to 1 cup chopped kale (stems removed)
– 1/4 cup unsweetened cocoa powder
– 1/2 cup rolled oats
– 1 tsp vanilla extract
– 1/2 tsp baking powder
– (Optional) 2–3 pitted Medjool dates or 1/4 cup date paste
– (Optional) 2 tbsp cacao nibs or chopped unsweetened dark chocolate

Instructions:
1. Preheat oven to 350°F (175°C). Line a baking sheet with parchment paper.
2. In a blender or food processor, blend black beans, bananas, applesauce, kale, vanilla, and dates (if using) until smooth.
3. Add cocoa powder, oats, and baking powder. Blend again until well combined.
4. Stir in cacao nibs or chocolate if using.
5. Scoop batter onto baking sheet (about 2 tbsp per cookie) and flatten slightly.
6. Bake for 15–18 minutes or until tops are set.
7. Cool on pan for 10 minutes, then transfer to a wire rack.

✅ Tip: For firmer texture, refrigerate after baking. Enjoy your healthy treat!

A plant-based, gluten-free brownie + cookie combo that’s fudgy, chewy, and Dr! We have three sections:

* THE BROWNIE LAYER
* THE COOKIE

🍠 INGREDIENTS

🔸 For the BROWNIE (base) LAYER:
2 medium sweet potatoes (about 1 lb total), unpeeled

¾ cup oat flour

¼ cup unsweetened cocoa powder

3 Tbsp maple syrup

2 tsp baking powder

2 tsp vanilla extract

¼ tsp sea salt

🔸 For the OPTIONAL CREAMY GREEN (center) LAYER [See ingredients & recipe at bottom]

🔸 For the COOKIE (topping) LAYER:
1 ripe banana, cut into chunks

6 Medjool dates, pitted

1 can (15 oz) no-salt-added chickpeas, drained and rinsed (~1½ cups)

¼ cup peanut butter powder (e.g., PB2)

2 Tbsp maple syrup

🥣 GENERAL INSTRUCTIONS

1. Bake the Sweet Potatoes
Preheat oven to 425°F (220°C).

Pierce the sweet potatoes with a fork and place on a parchment-lined baking sheet.

Bake for 45–50 minutes, until very soft.

Let cool, then scoop out the flesh and mash until smooth. You’ll need about 1¾ cups of mashed sweet potato.

2. Prepare the BROWNIE LAYER.
Lower oven temperature to 350°F (175°C).

In a large bowl, mix together:

1¾ cups mashed sweet potato

¾ cup oat flour

¼ cup cocoa powder

3 Tbsp maple syrup

2 tsp baking powder

2 tsp vanilla extract

¼ tsp salt

Stir until you get a thick, smooth batter.

3. Make the COOKIE LAYER
In a food processor or blender, combine:

1 banana

6 pitted dates

1½ cups chickpeas

¼ cup peanut butter powder

2 Tbsp maple syrup

Blend until smooth and thick.

4. Assemble & Bake
Lightly grease or line an 8×8-inch baking pan with parchment paper.

Spread the brownie batter evenly into the pan.

Drop spoonfuls of the cookie batter on top and gently spread or swirl it in.

5. Bake & Cool
Bake at 350°F for 25–30 minutes, or until the top is set and lightly golden.

Let cool in the pan for at least 15–20 minutes before slicing into squares.

✅ Tips
Make it nut-free: Use sunflower seed butter powder instead of peanut butter powder.

Storage: Keeps in the fridge for 5–6 days, or freeze for up to 3 months.
********

GREEN CREAMY MIDDLE-LAYER:

• 1 cup baby spinach, packed 
• ¼ to ⅓ cup unsweetened plant milk (adjust for thickness)
• ½ cup alfalfa sprouts 
• 2 tbsp peanut butter powder (or more to taste) 

Cream together spinach & milk.
Stir in pb-powder & sprouts.
Layer into middle section via:

1. Spoon half brownie mix into parchment lined loaf pan.
2. Spoon in green creamy layer.
3. Spoon in remaining brownie mix.
4. Drop & spread cookie layer topping.
5. Bake as directed above.

1. White Bean Lowfat Vegan Mayo

Ingredients:

1 cup cooked white beans (cannellini or navy beans), drained

3 tbsp apple cider vinegar

2 tbsp Dijon mustard

1 tbsp date paste

1 tbsp water (adjust for creaminess)

Pinch of salt

Optional: pinch garlic powder or onion powder for flavor

Instructions:

Blend all ingredients until smooth and creamy.

Adjust water to reach mayo consistency.

Taste and add more salt or vinegar if needed.

Nutrition estimate per 100g:

Fat: ~0.5g (white beans are very low fat)

Protein: moderate

Calories: low

2. Chickpea Lowfat Vegan Mayo

Ingredients:

1 cup cooked chickpeas, drained

3 tbsp white wine vinegar

2 tbsp Dijon mustard

1 tbsp date paste

1 tbsp water (for consistency)

Pinch salt

Optional: a dash of smoked paprika for flavor

Instructions:

Blend chickpeas and wet ingredients until creamy.

Add water slowly for desired texture.

Season and adjust vinegar/sweetness as needed.

Nutrition estimate per 100g:

Fat: ~1g (chickpeas contain a bit more fat than white beans but still low)

Protein: moderate

Calories: low-medium

3. Silken Tofu Lowfat Vegan Mayo

Ingredients:

1 cup silken tofu

3 tbsp rice vinegar

2 tbsp Dijon mustard

1 tbsp date paste

Pinch salt

Optional: 1 tsp nutritional yeast for umami

Instructions:

Blend all ingredients until smooth and fluffy.

Taste and adjust acidity or sweetness if needed.

Nutrition estimate per 100g:

Fat: ~2g (silken tofu is low fat but has some fat)

Protein: moderate

Calories: low

**********

Summary of fat content per 100g:

White Bean Mayo: ~0.5g fat

Chickpea Mayo: ~1g fat

Silken Tofu Mayo: ~2g fat

**********

Here’s a different mayo dressing containing ~2.1g fat

Mayo recipe:

12.3 oz silken tofu

1.5 TBS lemon juice

1 tsp granulated sugar

1/2 tsp salt

1/4 tsp mustard powder

1/8 tsp ground white pepper

https://projectwaistline.com/?p=41846

https://youtube.com/shorts/c3sInfaWUEU?si=9rHFsIqTc3dBQw7C

At home you can make it fresh: one part baking soda to two parts cream of tartar. They react when wet and give you the rise you need for bread, biscuits, pancakes, and quickbreads.

We’ve used this method for years in our bakery. No fillers, no loss of potency, and long-term reliable ingredients you should be stocking.

Ingredients
1 Quart Water
1 Quart Vegetable broth
1 Red bell pepper, chopped
1 Onion, sliced
1 1/2 Cups Fresh mushrooms, sliced
1/2 Cup Carrots, sliced
1 Tsp Fresh ginger, minced
1/2 Tsp Garlic, minced
1 1/2 Cups Napa cabbage, thinly sliced
1 1/2 Cups Snow peas, cut in half
10 1/2 Ounce Package Extra firm, silken tofu, cubed
1/2 Cup Cornstarch
1/4 Cup Rice vinegar
1/4 Cup Soy sauce
1/4 Tsp Black pepper
1/8 Tsp White pepper
1/8 Tsp Crushed red pepper
4 Green onions, sliced
2 Tbsp Cilantro, chopped

Directions
1
Place the water, vegetable broth, bell pepper, onion, mushrooms, carrots, ginger and garlic in a large pot. Bring to a boil, cover and cook over medium heat for 15 minutes. Add cabbage, snow peas and tofu. Cook for 5 minutes longer.

2
Meanwhile mix the remaining ingredients, except the green onions and cilantro, in a bowl. Add to soup, stirring constantly until thickened and clear. Add green onions and cilantro. Mix well. Remove from heat and let rest for 2 minutes before serving.

Note (from editor)

Try this without tofu and adding whole wheat organic noodles

Organic wheat = no glyphosate dessicant

https://www.drmcdougall.com/recipes/hot-and-sour-soup/?_gl=1*b8l5ro*_ga*MTEzNzU5OTIxOC4xNjk5MjE5MzQ1*_ga_M3W192WV0Q*czE3NTYwMzU0ODQkbzMxMSRnMSR0MTc1NjAzNjA3NiRqNjAkbDAkaDA.