3 Ingredient Low Fat & Vegan Alfredo Pasta

I picked up a half of some super cheap cauliflower for 99c & decided to make a super quick, easy & light throw together alfredo pasta.

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– 1/4 of a cauliflower
– 1/4cup dairy free milk (i used almond & coconut)
– 1 heaped tbsp of nutritional yeast
– small squeeze of lemon juice

So technically it’s four ingredients but it’s the tiniest amount of lemon juice so that’s why it’s a 3 ingredient alfredo! 😉

● steam the cauliflower florets until cooked
● add to a blender with the rest of the ingredients.
● keep adding milk until prefered consistency is reached & it’s nice a smooth.
● cook your pasta as per packet instructions. i used gluten free to keep it light.
OPTIONAL: chop 2 mushrooms into slices and sauté in a pot with a splash of water.
● add the pasta to the pot with the sauce and stir through & serve!

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Fodmap Friendly Vegan Burgers

i went to a family bbq yesterday so i thought i would whip up some veggie burgers for myself. i got creative & came up with these HCLF FODMAP FRIENDLY VEGAN BURGERS! 🙌 yep, no beans & the held together wonderfully.

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500g sweet potato (uncooked)
1/2 cup rice (uncooked)
1 tbsp each of paprika & chives
1 tsp each of turmeric & cumin
1 cup oat flour (blended oats)
1 handful of chopped spinach

● poke a bunch of holes in the sweet potato & steam it whole, cook up your rice & preheat the oven to 180° fan forced
● once the sweet potato has been steamed and is soft all the way through, peel the skin off & dispose.
● mash the sweet potato
● add in the rest of the ingredients & combine well.
● line a baking tray with baking paper
● form the mixture into burger sized patties, i made about six.
● pop in the oven for about 40 minutes, flipping two or three times throughout.
● serve as desired! can store in the fridge for a few days

VEGAN, HIGH CARB, LOW FAT, GLUTEN & OIL FREE CHICKPEA PATTIES/FALAFEL

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I’m going to share this recipe because it was good & requested that i do, but i will remake it & make some slight adjustments! They were crunchy on the outside & soft on the inside… perfect!

RECIPE:
1 can chickpeas, rinsed & drained
1/2 cup grated carrot
1/2 cup oat flour (gluten free if intollerant)
1 tsp each of: paprika, tumeric, cumin & corriander
2 flax eggs (2 tbsp ground flaxseed & 6 tbsp of water left to sit for a minimum of 20 minutes)
A small squeeze of lemon juice

Preheat the oven to 200°C
Process all the ingredients together in a food processor
Line a baking tray with baking paper & form the mixture into small patties & put them evenly spaced on the baking tray.
Bake in the oven for approx 20-30 minutes (i didn’t set a time, like i said i will remake them and adjust the recipe, haha) flipping half way through.

Serve in a pita bread, in a wrap or on their own as a side.

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Low Fat, Vegan Curry (FODMAP FRIENDLY, HCLF)

A low fat vegan mild curry/stew, perfect for winter and those following a HCLF vegan diet (like me!). You’ll notice the recipe doesn’t include onion or garlic as my stomach is sensitive to them , but feel free to add them. This also makes the recipe FODMAP friendly if you omit the chickpeas! Feel free to add any spice if you like spicy curries.

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Low Fat, Vegan Curry:
– 1 can of diced tomatoes
– 1 can of chickpeas, drained & rinsed
– 330ml @naturalrawc coconut water
– 2 small carrots, diced
– 1 large sweet potato, cubed
– 3 white potatoes, cubed
– 1 tsp dried corriander
– 1/2 tsp ground tumeric, cinnamon, cloves & cumin
– 1/4 tsp ground giner & carmadom

Chop vegies making both types of potatoes roughly the same sized cubes and the carrots smaller as they cook slower.

Add 1 tbsp of water to a deep pan or pot on and warm to a medium heat. Add the veggies, and give a few stirs before adding the chickpeas, tinned tomatoes, coconut water & spices. Stir well to combine, turn the heat to high and to bring to a boil.
Cover and smmer on medium to soften the veggies.

Once the veggies have softened, uncover and simmer on low to thicken the sauce. If you wish, you can add in some frozen green peas & a handful of chopped baby spinach.

When the baby spinach (if adding) has wilted and the sauce is at your preferred consistancy, serve with rice.

Coconut Water Rice

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– 2 cups of white rice
– 1.5 cups of @naturalrawc coconut water
– 1.5 cups of water
Add these to a deep pot, cover and bring to the boil.
Stir and then simmer for about 7 minutes, when the water is absorbed but not to the point of when it sticks to the bottom. Just keep a close eye on it when it’s coming to the 6th minute. You can check by giving it a quick stir with a metal spoon or fork.
Once the water is absorbed, give it a stir with the metal spoon or fork & let it sit for about 5 minutes covered and then rinse under hot water & serve.

Vegan Pizza

you wanna pizza dis?
you really do, there’s no reason not too. it’s free of gluten, yeast, oil, salt, fat, dairy & eggs.
IT’S A HIGH CARB, LOW FAT VEGAN PIZZA!

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RECIPE:
3/4 cup oat flour (gluten free if intollerant)
1/4 cup gluten free plain flour (or normal flour)
2 tsp baking powder (i used gluten free)
1 tsp nutritional yeast
1 tsp dried oregano
1/2 tsp coconut sugar
1/3 cup + 1tbsp warm water
● combine all the dry ingredients.
● add water & combine well.
● sprinkle gluten free flour on the bench & knead dough well, until no longer sticky.
● roll into a ball and then pop some baking paper down and use a rolling pin to form the dough into round pizza base on the baking paper.
● pop the baking paper & base on a baking try & bake in the oven on 200°C for 10 mins.
● take out & add toppings & pop back in the oven for another 10 or so minutes, until all the toppings are cooked.

i topped mine with tomato paste, zucchini, baby spinach, roasted potato & pumpkin, capsicum, peas, corn, tomato, basil, oregano & nutritional yeast
ps. THE BASE IS SO CRUNCHY. it’s also free of garlic & onion because i’m sensitive to them.

High Carb, Low Fat, Vegan, Gluten Free, Fodmap Friendly Lasagne with ‘Bechamel’ Sauce

It sounds too good to be true.. it’s really not! A vegan lasagne that’s suits pretty much all diets as it’s gluten free, high carb, low fat & fodmap friendly and still has the bechamel “cheese” sauce!!
It’s a rough recipe as I’ve only made it once but I absolutely loved it & I knew you guys would appreciate me sharing it.
Please note that is doesn’t contain the usual onion & garlic like a traditional lasagne as I omit those in my recipes as I am sensitive to them, which is what makes this recipe “FODMAP” friendly. Also omit the brocolli for FODMAP friendly.

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BECHAMEL SAUCE:
– 3 large potatoes, peeled, diced & steamed till soft.
● add to a food processor with 2 – 3 tbsp nutritional yeast, a little bit of lemon juice & 1/4 cup almond milk. continue to add more almond milk to get a nice saucy consistency & set your sauce aside.

RED SAUCE:
– 1 zucchini, chopped into fingernail sized chunks.
– 5 – 6 carrots, chopped finely. i whizzed mine in the food processor.
– 1/2 cup brocolli florets, wizzed in a food processor (you could omit this but i had some in the fridge to use. omit for fodmap friendly version also.)
– 1/4 capsicum, diced.
● heat a pan with splash of water and start to sauté all the veggies. once a ssoftened a bit, add in 1 can of diced tomatoes, 3 tbsp of tomato paste, 1 tsp coconut sugar and a few shakes of basil & oregano. i just let this simmer on low, uncovered until the veggies were soft & added a handful of chopped baby spinach before removing the pan from the heat.

THE LASAGNE:
● preheat the oven to 190°C
layer in a glass dish with the layer order being red sauce, white sauce, gluten free lasagne sheets.
It should end with the red sauce topped with the white. Mine had about 3 layers.
● pop into the oven for about 40-45 minutes, wait. serve. enjoy!

This made me two servings for an early dinner but I’d say it’d probably serve 3 with a side dish!

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