• FAT-FREE CHEF™ •
CALYPSO PEAS
A beautiful expression of fat-free – velvety, light, impressive simplicity, gently coating the peas as you lift them from the sauce. Or hey, why not take some sauce along? Two spoons for service – one slotted, one not!
This calypso is a slow dance – enjoy the moves!
Serves 6
AFC BROWN MUSHROOM GRAVY
We’re making a brown mushroom gravy using the Parsley Diet Soup as a base. With the addition of a few ingredients a savory gravy is achieved, while still keeping down the fat content. Traditionally gravy was made from the fat drippings with a little water and thickener added. Today we don’t use the animal and we don’t want the gravy to be predominantly fat.
Makes about 5 cups
ROASTED TOFU AND VEGGIES
Tofu cubes roasted in marinade made with Liquid Bragg Aminos. Cabbage, yams, carrot and onion dusted with spice then roasted separately. Fresh boiled corn off the cob. Toss it all with salt and pepper and serve. That’s all you need to enjoy the essence of each vegetable!
Steve’s lunch for a week! Nice!
Makes approx. 21 cups
ANTIPASTO MARINARA
Artichokes, black and green olives, sun-dried tomatoes, lots of fresh garlic and ginger simmered with nothing better than San Marzano tomatoes! Fat-free, except for a negligible amount found naturally in the olives.
Makes 7 cups
SMOKY CRANBERRY ORANGE GRAVY fat free
If you’re looking for something different and familiar this is it! Plus you combine the cranberry and gravy into one dish, saving time and money. Did I mention how off-the-planet exciting cranberries can be when you recognize their potential? They’re just waiting to be explored!
Makes 3 cups
COLLARDS IN MUSTARD CIDER SAUCE fat-free
There aren’t many sauces you can make fat-free that will stand up against the fatted version. This is one of them. All added flavors and textures compliment the greens and vice versa. I just happened to have cider on hand, because it’s Fall in America where I happily live. My status means nothing. Location, location, location is everything. I don’t want anybody’s life, money or fame. I can get my own in my own way on my own terms. I don’t buck the system or game it, or corrupt it. I work with it. Everybody wants a free pass with nothing to offer. Not me. I raise myself. I don’t need somebody else to do it for me.
Enjoy this unique way of serving collard greens. Holidays are coming up. Surprise family and guests with something familiar yet different! Serve over a combination of white and sweet mashed potatoes, or seasoned long grain rice. You decide!
Makes 9-1/2 cups
GREEN DANDELION PASTA BOWL
Edamame and Mung Bean Fettuccine topped with sweet pepper and onion saute with zucchini sticks and dandelion greens. Wrapped in a smoky sour mustard sauce. Garnished with sliced sweet basil! Low fat, but who would even guess at that? No one I know. Top Shelf Pasta Bowl all the way to the end!
Serves 5-6
CAULIFLOWER WITH MAPLE MUSTARD SAUCE
You don’t need all the fat that we normally like to drench our vegetables in, when served a fat-free dipping sauce with these fresh steamed cauliflower buds. I’m happy it’s Friday, ’cause I know I’ll be doing my body/mind good!
Makes 1 cup sauce and 4 servings cauliflower
FAT-FREE ANIMAL-FREE TOMATO SAUCE
Totally fat-free and animal-free? Are you kidding me? Don’t tell anyone. Just serve it. It satisfies like ground meat and feels like there is definitely a fine oil in this fine sauce! Go for it!
Makes about 7 cups
RED AND GREASY
Steve says he wants red and greasy – a favorite of his and mine. Lately we’ve been so low-fat or no-fat that we decided to treat ourselves with more-than-usual-fat. Lighten up. You’re not going to lose all that fat in a day anyway! Have some fun with food! Serve over pasta of choice!
Makes 9-1/2 cups
FAT-FREE AF ORANGE MAYO SAUCE
Winner Winner Animal-Free Dinner! Jackpot! An Animal-Free (AF) mayo and sauce combined, depending where you want to use it – on sandwiches, salads, plant meats, veggies, over rice, beans or pasta. Hot or cold. Is that cool or what? Lots of flavor and lots of smooth. Don’t forget to use smoked paprika – that’s the magical flavor ingredient here!
Makes cups 3-1/2 cups
LOW FAT TOPPING FOR TOAST OR DAIRY FREE ICE CREAM!
BLUEBERRY PUDDING JAM
Do you like pudding? Do you like jam? Then how about a pudding jam? Amply spread it on your favorite toasted breads or spoon it over your favorite dairy free ice-cream! It sounds good because it is good! Blueberries, pineapple and prunes cooked with almond milk, cinnamon and coriander. Thickened with unmodified potato starch for a smooth gelatinous texture!
Makes 4 cups
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PINK LENTIL CREAM
Serve as an elegant first course appetizer soup, use as gravy or as thickener/flavor enhancer for other sauces instead of cornstarch/flour and bouillon. Easy, cheap and super smooth!
Makes 4 cups
SAFFRON WALNUT PESTO
Made with fresh basil and mint, garlic and mustard, Almond Breeze AlmondMilk, Daiya Pepperjack Style Shredded vegan Cheese and extra virgin olive oil. A powerfully expressed avant-guarde version of pesto!
Makes 4-1/2 cups
View original post 267 more words
SWEET CARROT MARINARA
A wonderful fat-free marinara sauce with a sweet red pepper and carrot base – neither discernible but necessary to the enjoyment of the sauce!
Makes 6-1/2 cups
ORANGE BARBECUE MARINADE FOR PLANT MEAT
This marinade I used to marinate Tempeh – fermented soybean cake that is used as an animal meat substitute.
Makes 1-3/4 cups
1/2 c. ketchup
1/4 c. prepared yellow mustard
1/4 c. Balsamic vinegar
1 T. liquid smoke
1 T. Worcestershire sauce
1/2 c. diet Coke or Pepsi
zest and juice of 1 orange (zest first, juice second)
1 t. garlic powder
1 t. onion powder
1 t. sea salt
fresh grind black pepper to taste
14 oz. pkg. Tempeh (I used Lightlife brand)
Combine all ingredients in bowl except Tempeh and whisk till smooth.
Boil slab of Tempeh in water to cover for 10 minutes. Remove and drain. When cool, cut into 3/4 inch cubes and submerge in marinade, cover and refrigerate. I marinated this Tempeh for 1 week, since I was too busy with other stuff to prepare this dish. It held up very well. The flavors of the marinade don’t go through the bean cake like you might think. However, it does flavor it nicely.
For the recipe I used it in go to: ORANGE TEMPEH WITH SAFFRON RICE.
Notes:
Tempeh (/ˈtɛmpeɪ/; Javanese: témpé, IPA: [tempe]) is a traditional soy product originating from Indonesia. It is made by a natural culturing and controlled fermentation process that binds soybeans into a cake form. Tempeh is unique among major traditional soy foods in that it is the only one that did not originate from Greater Chinese cuisine.
It originated in today’s Indonesia, and is especially popular on the island of Java, where it is a staple source of protein. Like tofu, tempeh is made from soybeans, but it is a whole soybean product with different nutritional characteristics and textural qualities. Tempeh’s fermentation process and its retention of the whole bean give it a higher content of protein, dietary fiber, and vitamins. It has a firm texture and an earthy flavor which becomes more pronounced as it ages.[1][2] Because of its nutritional value, tempeh is used worldwide in vegetarian cuisine, where it is used as a meat analogue…Read more: https://en.wikipedia.org/wiki/Tempeh
MARINATED TOMATOES AND FRESH HERBS
Even when cooking with oils, fresh herbs rarely flavor a sauce as much as we think they should. Dried herbs are always needed in addition to the fresh. We usually add the fresh right at the end of cooking time for best result, but even then, the flavor effect is minimal – from the fresh herbs.
Now that we’re not using oils, I’m looking for new ways to flavor sauces – especially tomato sauces. Instead of doing the ‘add at end of cooking time’ thing, I decided to marinate the tomatoes that I would be using in the sauce with the fresh herbs and let them sit in the refrigerator for a day or two or three.
I added .75 oz. each of fresh oregano and fresh basil, washed well, to a quart jar with 2, 28 oz. cans of San Marzano Tomatoes.
When first tasted after marinating, I didn’t taste anything that resembled an herb. When I heated the tomatoes and herbs in a saucepan, that’s when the flavors emerged and stayed prominent throughout the cooking of the sauce.
In the past, when making a soup and before adding the oils I would notice that the flavors after adding the oils became markedly muted. So, I’m wondering if the same would have happened with the tomato sauce had I added oil (which I didn’t). It just seemed that the herbs were especially prominent.
I’m beginning to think that the amount of flavor additives needed in an oiled sauce are greater than a non oiled sauce – or soup. The oil keeps the herbs and/or veggies from exhibiting their natural scents and flavors to their full potential.
If you like fresh herbs, try marinating them with the tomatoes before adding both to your sauce. See if you like it. I know I did. I didn’t need dried herbs with the sauce I made from these marinated tomatoes and fresh herbs. That’s a first – for me.
