Category: Meatless

Jalapeno Chips

1 lean
1 green serving

1 cup shredded Monterrey Jack cheese – low fat

1/2 cup jalapeno, sliced real thin

 

DIRECTIONS: Preheat oven to 350º. Place a sheet of parchment paper on a cookie sheet. DO NOT use a silicone sheet to bake these or they will not cook properly. Using a tablespoon, scoop up 1 teaspoon of cheese and make a small pile on the parchment. Press it slightly flat. Repeat 15 more times. Place a slice of jalapeno on top of each pile. Bake at 350º in the oven for about 10-12 minutes. Recommend browning for a few min more for a firmer chip.  Allow them to completely cool and fully firm up before removing from the pan for best results.

Israeli Salad

Slightly Adapted from feastingathome.com

Makes 6 servings

Per serving

2 vegetables

2 condiments

1 fat serving

 

Ingredients:

2 ½ cups chopped tomatoes

1 cup chopped English cucumber

1/2 cup chopped green spring onion

1 red bell pepper

1 yellow bell pepper

½ C herbs (Italian parsley, mint or cilantro, or a mix)

1 tablespoon lemon zest

2 tablespoons Lemon juice

2 tablespoons olive oil

1/4 teaspoon Salt

½ teaspoon pepper

 

Directions:

Chop the first 6 ingredients into a very small fine dice. The smaller, the better. Place in a large bowl and toss with the lemon zest, olive oil, lemon juice, salt, pepper.

 

Sea Salt Zucchini Chips

Makes 6 servings

Per serving

1 1/3 vegetable servings

1 fat

2 1/3 condiments

 

 

Salt and Vinegar Zucchini Chips

4 cups thinly sliced zucchini (about 2-3 medium)
2 tablespoons extra virgin olive oil
2 tablespoons white balsamic vinegar
2 teaspoons coarse sea salt

Instructions
Use a mandolin or slice zucchini as thin as possible.
In a small bowl whisk olive oil and vinegar together.
Place zucchini in a large bowl and toss with oil and vinegar.
Add zucchini in even layers to dehydrator then sprinkle with coarse sea salt.
Depending on how thin you sliced the zucchini and on your dehydrator the drying time will vary, anywhere from 8-14 hours.
To make in the oven: Line a cookie sheet with parchment paper. Lay zucchini evenly. Bake at 200 degrees for 2-3 hours. Rotate half way during cooking time.
Store chips in an airtight container.

 

 

 

Crispy Turnip Fries

Slightly adapted from allrecipes.com

Makes 5 servings

Per serving

3 vegetables

2 ½ condiments

½ fat serving

 

2 1/2 pounds turnips

1 tablespoon vegetable oil

1/3 cup grated Parmesan cheese

1 teaspoon garlic salt

1 teaspoon paprika

1 teaspoon onion powder

 

 

1. Preheat oven to 425 degrees F (220 degrees C). Line a baking sheet with a piece of aluminum foil and lightly grease.
2. Peel the turnips, and cut into French fry-sized sticks, about 1/3 by 4 inches. Place into a large bowl, and toss with the vegetable oil to coat. Place the Parmesan cheese, garlic salt, paprika, onion powder in a re-sealable plastic bag, and shake to mix. Place the oiled turnips into the bag, and shake until evenly coated with the spices. Spread out onto the prepared baking sheet.
3. Bake in preheated oven until the outside is crispy, and the inside is tender, about 20 minutes. Serve immediately.

 

Cauliflower Cakes

Makes 1 serving.

Per serving:

1 Lean

3 Green   

2 Healthy fat serving

3 condiments

 

1 ½ cups cauliflower
2 eggs
2 tablespoons onion
1/4 cup chopped parsley
1/4 cup shredded low fat Parmesan cheese
½ teaspoon salt
2 teaspoons olive oil

 

 

Place the cauliflower in a large pot of boiling water. Boil until it is soft. Place cauliflower into the blender for just a few seconds.  In a large bowl, combine the eggs, onions, cheese, and parsley. Then add the mashed cauliflower and mix well.

Heat olive oil in a large skillet. Add a few heaping spoonfuls of the cauliflower mixture. They’re done when both sides are golden brown.

Drain some of the oil from the Cauliflower Cakes by placing them on a paper towel. Salt lightly and serve.

 

Cilantro-Lime Cucumber Salad

 Slightly adapted  from The Food Charlatan

Makes 4 servings

Per serving

2 vegetables

2 fats

2.5 condiments

 

• ¼ cup jalapeno, seeded and finely diced
• 2 cloves garlic, finely minced
• 3 tablespoons fresh lime juice
• 1/4 teaspoon crushed red pepper
• ½ teaspoon salt
• ½ teaspoon black pepper
• 2 tablespoons plus 2 teaspoons olive oil
• 3 ¾ cups cucumbers, very finely sliced (see photos)
• 4 tablespoons minced cilantro, to taste

 

Instructions

1. Dice the jalapeno and garlic and add to a medium-sized bowl.
2. Add 3 tablespoons of fresh lime juice, crushed red pepper, salt, and pepper. Use a whisk to incorporate the olive oil. Set aside.
3. Finely slice the cucumbers. Use a mandolin if you have it, but a very sharp knife will do the trick. Add the cucumbers to the dressing and stir together.
4. Finely mince the cilantro and add it to the bowl. Stir to combine. You can either let it sit in the fridge to marinate for a couple hours, or serve immediately.

Notes

Make sure that you let the salad sit on the counter for a little while before serving if it’s been in the fridge; the olive oil solidifies slightly when it’s cold.

 

Everydayhealth.com

Balsamic and Parmesan Roasted Cauliflower

Makes 8 servings

Per serving:

2 vegetables

2 ¼ condiments

¾ fat serving

Ingredients

• 1 head(s) cauliflower, large, (8 cups 1-inch-thick slices), florets
• 2 tablespoon oil, olive, extra-virgin
• 1 teaspoon marjoram, dried
• 1/4 teaspoon salt
• pepper, black ground, freshly ground, to taste
• 2 tablespoon vinegar balsamic
• 1/2 cup(s) cheese, Parmesan, finely shredded

Preparation

1. Preheat oven to 450°F.
   2. Toss cauliflower, oil, marjoram, salt and pepper. Roast on a large rimmed baking sheet until starting to soften and brown on the bottom, 15 to 20 minutes.

3. Toss the cauliflower with vinegar and sprinkle with cheese. Return to the oven and roast until the cheese is melted and any moisture has evaporated, 5 to 10 minutes more.

Bean-Free Hummus

Serving Size ¼ cup

½ vegetable serving

2 fats

2 ¾ condiments

Prep time:  10 mins Total time:  10 mins

Serves: 1 cup

 

 

Ingredients

1 cup diced zucchini, peeled

⅓ cup raw tahini

¼ cup fresh lemon juice

2 cloves garlic, minced

¼ teaspoon sea salt, plus more to taste

2 teaspoons ground cumin

Instructions

Combine all of the ingredients into a mini food chopper, and blend until smooth and creamy!

Adjust seasonings, to taste, and serve chilled.

While traditional recipes call for chickpeas to thicken it up, this version uses fresh zucchini to keep it properly combined with the raw tahini. Enjoy with your favorite on plan veggie.