🌿 Oil-Free, Low-Fat Copycat “Amy’s Roasted Vegetable No Cheese Pizza”
🍯 Sweet Onion Sauce (Oil-Free)
Ingredients:
2 large onions, roughly chopped
1 tablespoon balsamic vinegar (for caramelization instead of oil)
1 tablespoon brown sugar or date syrup (optional, for sweetness)
Salt & pepper to taste
⅔ cup water (plus more as needed)
Directions:
Water-sauté the onions: In a large nonstick skillet or saucepan, heat 2–3 tablespoons water over medium heat. Add onions and cook until soft and translucent, about 10 minutes, adding water 1 tablespoon at a time as needed to prevent sticking.
Add flavor: Stir in balsamic vinegar, brown sugar (or date syrup), salt, and pepper. Continue cooking another 10–15 minutes, stirring often, until onions are deeply golden and jammy.
Blend: Add ⅔ cup water and blend until smooth. Adjust salt and pepper to taste. (You want a thick, spreadable sauce consistency.)
🍕 Pizza Toppings Ingredients:
1 lb whole wheat pizza dough (see oil-free recipe below)
1 jar marinated artichoke hearts, rinsed well and chopped (to remove oil)
1 jar roasted red peppers, drained and chopped
3.2 oz shiitake or cremini mushrooms, thinly sliced
1–2 cloves garlic, minced
1 tablespoon balsamic vinegar (optional for mushrooms)
Fresh herbs (basil, oregano, thyme), minced
1–2 tablespoons balsamic glaze or reduced balsamic vinegar
Directions:
Preheat oven to 450°F (230°C). If you have a pizza stone, preheat it too.
Prepare toppings: In a nonstick skillet, water-sauté mushrooms with garlic until softened (add balsamic vinegar if desired). Drain any excess liquid.
Assemble the pizza:
Roll out the dough on parchment paper to desired thickness.
Spread the sweet onion sauce evenly over the crust.
Add artichokes, roasted red peppers, and mushrooms.
Sprinkle with fresh herbs.
Bake: Transfer the parchment with pizza to a baking sheet or stone. Bake for 12–15 minutes, until the crust is crisp and golden.
Finish: Drizzle lightly with balsamic glaze before serving.
🍞 Whole Wheat Pizza Dough (Oil-Free, Bread Machine or Hand)
Ingredients:
2 cups white whole wheat flour
2¼ teaspoons active dry yeast
½ teaspoon salt
1 tablespoon maple syrup
⅔ cup warm water (about 110°F)
Directions:
Activate yeast: Mix warm water and maple syrup, then add yeast. Let sit 5–10 minutes until foamy.
Form dough: Add flour and salt, and knead until smooth (by hand or in a bread machine on the dough cycle).
Rise: Cover and let rise in a warm spot for 1 hour or until doubled.
Use: Roll out immediately for pizza or refrigerate up to 1 day.
💡 Tips:
For deeper roasted flavor, bake onions in the oven (covered) for 45 minutes at 375°F before blending.
If you like spice, sprinkle crushed red pepper before baking.
For extra richness, top with a few thin slices of oven-roasted zucchini or eggplant (no oil needed).
Here’s a from-scratch veggie burger recipe inspired directly by the ingredient list provided. I’ve included two versions—one using quinoa flakes and one using cooked quinoa if the flakes are hard to find.
🌱 Hearty Oat–Sunflower Veggie Burgers
Ingredients (4–6 burgers)
Dry mix (from your list)
1 cup organic oats
½ cup sunflower seeds, lightly crushed
½ cup quinoa flakes OR 1 cup cooked quinoa, well drained (see substitution notes below)
1 tbsp chia seeds
1 tsp garlic powder
1 tsp onion powder
½ tsp sea salt (adjust to taste)
1 tsp dried parsley
1 tsp dried oregano
Vegetables
½ cup finely diced red bell pepper
½ cup finely diced green bell pepper
1 cup finely chopped portobello mushroom (gills removed for better texture)
Wet ingredients
¾–1 cup hot water (or vegetable broth for more flavor)
🍔 Instructions
1. Sauté the vegetables (in water)
Heat a small pan with a splash of water (or dry sauté).
Add mushrooms and cook 2–3 minutes until they release moisture.
Add bell peppers and cook another 2 minutes.
Let cool slightly.
2. Mix the dry ingredients
In a large bowl, combine:
oats
crushed sunflower seeds
quinoa flakes or cooked quinoa
chia seeds
garlic powder
onion powder
salt
parsley & oregano
Stir well.
3. Hydrate the mix
Add the sautéed vegetables to the bowl.
Pour ¾ cup hot water (or broth) over everything and mix.
Let sit 5–10 minutes so the oats and chia absorb moisture.
Texture check:
If the mixture is too dry/crumbly → add more water 1 tbsp at a time.
If too wet → add 2–3 tbsp extra oats or sunflower seeds.
You want a moldable, slightly sticky dough.
4. Shape the burgers
Form into 4–6 patties. Press firmly so they hold together.
5. Cook
Pan-fry: Cook patties in a lightly oiled skillet over medium heat, 4–5 minutes per side until browned and firm.
Bake: Bake at 375°F (190°C) for 20–25 minutes, flipping halfway.
Air fry: 375°F (190°C) for 10–12 minutes, flipping once.
🔄 Quinoa substitution note
If you’re using cooked quinoa instead of quinoa flakes:
Use 1 cup cooked quinoa
Reduce the added water slightly (start with ½ cup instead of ¾ cup) Quinoa flakes absorb water quickly; cooked quinoa contributes moisture.
🌟 Optional Add-Ins
1 tbsp soy sauce or tamari (umami boost)
1 tbsp tomato paste
Smoked paprika
Ground black pepper
Finely chopped fresh herbs
🍽️ Serving ideas
On toasted buns with avocado, tomato, and greens
Crumbled over salads
Stuffed in pita with tahini sauce
Topped with sautéed mushrooms & caramelized onions
⭐ High-Protein Version (example combination)
Try this for a single version that significantly boosts protein while keeping texture intact:
Swap sunflower seeds → ½ cup hemp seeds
Add ¼ cup red lentils, raw (these tiny morsels should cook during prep/cooking process)
Add 2 tbsp nutritional yeast
This can add ~25–30g total extra protein to the batch (≈ +5–7g per burger).
* 1 large onion, chopped * 1 cup chopped mushrooms * 1 tablespoon curry powder * 1/2 teaspoon turmeric * 4 cups no-salt-added or low-sodium vegetable broth * 2 cups water * 1 1/2 cups dry red lentils, rinsed and drained * 1 tablespoon peeled and grated ginger * 1/4 teaspoon black pepper * 3 cups fresh or frozen corn kernels, divided * 2 cups finely-chopped kale
Place onions, mushrooms, curry powder, turmeric, broth, water, lentils, ginger, and black pepper in a soup pot. Bring to a boil, reduce heat and simmer for 30 minutes or until lentils are tender. Add 2 cups of the corn and cook for an additional 10 minutes, stirring occasionally.
Place soup in a high-powered blender and blend until smooth and creamy. Return to soup pot, add remaining 1 cup of corn and chopped kale and cook until kale has softened.
Press the tofu for 15-20 minutes to remove excess moisture. You can wrap it in a towel and place something heavy on top, like a cast-iron pan, or use a tofu press if you have one.
Blend the Ingredients:
Crumble the pressed tofu into a bowl.
Add ¼ to ½ cup of water to the tofu. Start with ¼ cup and add more if the mixture seems too dry.
Mix in the nutritional yeast, corn starch, onion powder, garlic powder, poultry seasoning, and “No Chicken” Better Than Bouillon. Stir until well combined.
Form the Mixture:
Gradually add the vital wheat gluten to the tofu mixture, stirring constantly. The dough will begin to come together and become a bit sticky. Once the gluten is fully incorporated, knead the dough for about 2-3 minutes until it has a firm, elastic texture.
Shape the Roast:
Shape the dough into a log or loaf, depending on your preference. This will form the base of your “turkey roast.”
Prepare the Turkey Rub:
In a small bowl, combine the poultry seasoning and brown sugar. Rub this mixture evenly over the surface of the dough, pressing it gently to adhere.
Baking Instructions:
Preheat your oven to 350°F (175°C).
Place the “turkey roast” on a parchment-lined baking sheet or in a baking dish. Cover with foil to prevent it from drying out during the initial baking.
Bake for 30 minutes, then remove the foil and bake for an additional 15-20 minutes until the surface is slightly crispy and golden brown.
Optional (for a crispy crust):
After baking, you can broil the roast for 3-5 minutes on high for a crispier crust, but keep an eye on it so it doesn’t burn.
Tips:
If you prefer a smoother texture, you can blend the tofu with the water and other ingredients before adding the vital wheat gluten.
For more flavor depth, you could marinate the tofu mixture in the fridge for a few hours before baking, although this step is optional.
If you like a richer color on the roast, you can lightly brush it with a mixture of vegetable broth and a small splash of soy sauce before baking.
Add the oats to a high powered blender with the water and optional pinch of salt.
Blend for 25 seconds at high until smooth.
Pour/strain through a fine mesh strainer, towel, or nutmilk bag into a container and refrigerate.
Notes
This makes about 2 cups of oat cream.
We are not using oil in this recipe, so the oat cream will separate a bit in the fridge. Oil is used as an emulsifier. We just shake it in the bottle to recombine it prior to use. If you consume oil, you can add a couple tablespoons to the blender which will emulsify the cream.
Don’t buy the supplement. Hot new endurance ingredient is packed (concentrated) inside BROCCOLI SPROUTS, much more so than in mature broccoli! “The active ingredient in the supplement Nomio is isothiocyanates, or ITCs, which are found in cruciferous vegetables such as broccoli, kale, and cabbage.”
Here’s a breakdown:
Broccoli sprouts (3–5 days old) are rich in glucoraphanin, the precursor to sulforaphane, which is one of the most studied isothiocyanates for its potential health benefits (antioxidant, anti-inflammatory, and possible anticancer effects).
When the sprouts are chewed or blended, the enzyme myrosinase converts glucoraphanin into sulforaphane.
Compared to mature broccoli, sprouts can contain 10–100 times more glucoraphanin on a weight basis.
Broccoli sprouts are one of the most concentrated dietary sources of isothiocyanates, especially sulforaphane, making them popular in nutrition and functional food research.
🌰 Here’s a crispy, oil-free blooming onion recipe — baked or air-fried, not deep-fried — but still crunchy, flavorful, and golden brown. (Not exactly the video recipe.)
🧅 Oil-Free Blooming Onion (Air Fryer or Oven) Ingredients: 1 large sweet onion (like Vidalia)
¾ cup unsweetened plant milk (or regular milk)
1 tablespoon apple cider vinegar or lemon juice (if using plant milk — to make a buttermilk)
1 cup whole wheat flour (or all-purpose flour)
2 teaspoons paprika
1 teaspoon garlic powder
1 teaspoon onion powder
½ teaspoon smoked paprika (optional)
½ teaspoon salt
¼ teaspoon black pepper
1 cup panko breadcrumbs (use whole-wheat or gluten-free if preferred)
Optional dipping sauce: ½ cup plain Greek yogurt or vegan yogurt
1 tablespoon ketchup
1 teaspoon horseradish or Dijon mustard
½ teaspoon smoked paprika
Pinch of salt
Instructions: 1. Prep the onion Peel onion and cut off about ½ inch from the top (leave the root intact).
Place it root-side down. Starting ½ inch from the root, make 8–12 cuts down through the onion to create “petals.”
Gently separate the layers to look like a blooming flower.
2. Make the *batter and coating In one bowl: mix the milk and vinegar (let sit for 5 minutes if making vegan buttermilk).
In another bowl: whisk together flour, paprika, garlic powder, onion powder, salt, and pepper.
In a third bowl: place the panko breadcrumbs.
3. Coat the onion Dip the onion into the milk mixture, making sure it gets between the petals.
Then dredge it in the flour mix — shake off excess.
Dip again in the milk, then coat with panko breadcrumbs for crispiness. (You can use a spoon or brush to help coat between petals.)
4. Bake or air fry Air fryer: 375°F (190°C) for 15–20 minutes until golden brown.
Oven: 400°F (200°C) for 30–35 minutes on parchment paper. If you want extra crispness, mist lightly with water or aquafaba (chickpea liquid) before cooking — no oil needed!
5. Serve Let it cool slightly and serve with the yogurt dipping sauce.
Tips: For even crispier petals, you can do a triple coat (milk → flour → milk → panko).
If your air fryer is small, use a medium onion instead of a large one.
Aquafaba (the liquid from a can of chickpeas) can be used instead of milk for an ultra-low-fat version.
The video uses the following egg-free batter recipe,:
For Yellow Batter: 1 1⁄2 cups besan 1 tsp paprika 1⁄2 tsp roasted cumin powder salt to taste 1 cup Water
