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.

– 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!

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.

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

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.

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.

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

– 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!

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.

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!

Recipe Feature – One Ingredient Chef’s Coconut Sweet Potato Curry

This is one of my favourite recipes and something I make regularly and have made for friends and family (non-vegans) who have also loved it. It’s this amazing Coconut Sweet Potato Curry from Andrew – One Ingredient Chef!

“Ingredients:

• 1 small yellow onion
• 1 tablespoon vegetable oil
• 3 cloves garlic
• 1/2 teaspoon dried spices: cinnamon, turmeric, cumin, coriander, ground cloves
• Salt, to taste
• 1 teaspoon fresh grated ginger

• 1 red chili
• 1 can (15 oz) diced tomatoes
• 1 can (15 oz) chickpeas
• 1 large sweet potato
• 1 can (15 oz) light coconut milk
• 1/2 cup chopped parsley
• Jasmine rice, for serving

Step One

In a large, deep skillet, heat the vegetable oil and a small yellow onion (loosely diced). Allow this to soften for 3-4 minutes while mincing the garlic & chili and gathering the spices (which are essential for a good curry).

Step Two

Next, add the garlic, chili, and ginger to the onions with about 1/2 a teaspoon of each spice. As with all good curries, you develop so much more flavor by directly spicing the onions at the beginning as opposed to adding them to the completed dish later on. Stir and allow the spices to mingle with the onions for several minutes.

Step Three

Now, add almost all the other ingredients to the pan – throw in the (drained and rinsed) chickpeas, the can of tomatoes, the light coconut milk*, and about 1 large sweet potato that has been peeled and diced into ~1 inch chunks.

Tip: Your grocery store is likely selling light and full-fat coconut milk at the same price, but the light coconut milk is simply full-fat diluted with water. Save some money and buy one can of full-fat, dilute it with equal parts water, and voila – you have 2 cans of light coconut milk for the price of one.

Step Four

Turn the heat down to a simmer, cover, and go take a break. This curry will need at least 30 minutes (50 is ideal) to fully break down and absorb all these beautiful spices. Stir occasionally and give the dish at taste after 20 minutes; I often add a lot more spices at this point; especially cinnamon, turmeric, and salt. If you want the dish extra spicy, a dash of cayenne pepper wouldn’t be a bad idea.

Step Five

At the last minute before serving, add a handful or two of fresh chopped parsley to complete this dish. Serve atop fluffy jasmine rice for an unforgettably creamy and comforting meal. Again, this keeps amazingly well in the refrigerator for 2-3 days.”

Andrew has alot of amazing recipes but I needed to share this one with you guys and you must try it! My meat loving boyfriend requests this regularly!

The Simplest HCLF Vegan Pasta

This is my favourite comforting & lazy dinner. Pasta is definitely alot of people’s favourite dish and this one is so easy & tasty it’s almost too good to be true.

Gluten-Free Pasta, as much as you desire. I use about 170g of dry weight.
Cook pasta as per instructions and rinse.
Add it back into the same pot with a handful of chopped baby spinach, 1/4 cup frozen peas and stir until the spinach is slightly wilted. Then add about 2 tbsp of pure, store bought tomato paste and stir through until warmed & serve.
It’s as easy as that!

Tomato, Veg & Lentil Soup

a nourishing & warming soup perfect for chilly nights. it’s vegan, low fat, oil free & free of onion and garlic for people who are sensitive (like me). the recipe is just a rough idea, so feel free to chuck your own spin on it! 🙂

● add to a pot:
1 tin of diced tomatoes
1 carrot, sliced
1 potato diced
1 tbsp tomato paste
a little water (about 1/3 cup)
● bring to the boil & then add:
1/3 cup pumpkin, diced
● simmer for about 20 minutes (until the veggies are soft), add more water if necessary. then add:
1/3 cup zucchini, sliced & halved
1/4 cup green peas
1/2 tin of lentils, drained
1 handful of chopped baby spinach
a sprinkle of dried oregano & basil (to taste)
a crack of pink salt & ground pepper
● simmer for another 10 minutes, add more water if necessary & serve.