Tag Archives: soy free

BBQ Pulled Squash

Entree, Recipes, Sides, , , , , , , , , , , ,

BBQ Pulled Spaghetti Squash - guesswhoscooking.com

This recipe is vegan, but contains no fake meat analogs or anything weird. This recipe contains only 3 ingredients. If you prefer, you could use bottled BBQ sauce, but it will probably have more sugar and other undesirable ingredients. Spaghetti squash is not incredibly tender, so this recipe won’t be as soft as shredded meat, but throw it in a tortilla, a lettuce wrap, or a whole grain bun and it’ll be just fine.

Easy BBQ Pulled Squash (only 3 ingredients)

Print recipe
Serves 3 (about 1 cup each)
Cook time 45 minutes
Dietary Diabetic, Gluten Free, Vegan, Vegetarian
Meal type Appetizer, Lunch, Main Dish, Side Dish
Misc Child Friendly, Pre-preparable, Serve Hot
Occasion Barbecue, Casual Party
This recipe is vegan, but contains no fake meat analogs or anything weird. This recipe contains only 3 ingredients. If you prefer, you could use bottled BBQ sauce, but it will probably have more sugar and other undesirable ingredients. Spaghetti squash is not incredibly tender, so this recipe won't be as soft as shredded meat, so throw it in a tortilla, a lettuce wrap, or a whole grain bun and call it a day!

Ingredients

  • 1 small spaghetti squash (yield 3 cups cooked)
  • 8oz tomato sauce
  • 2 tablespoons balsamic vinegar
  • Salt to taste

Directions

Step 1
Preheat oven to 425 degrees F. Cut spaghetti squash in half, then scoop out seeds and discard. Place the 2 halves cut side down in a baking pan. Optional: add about 1/2 inch of water to the pan to help steam the squash.
Step 2
Place pan in the oven and bake for 30-45 minutes, or until squash easily shreds with a fork or until you can pierce easily through the skin with a fork. Set aside to cool.
Step 3
Once the squash is cool enough to handle, use a fork to shred the insides. Heat a large pan over low heat. Add tomato sauce and balsamic vinegar and stir. Add shredded squash and stir. Cook until the squash reaches desired tenderness, stirring occasionally, about 10-20 minutes. Add salt to taste.

Breakfast Bites (Vegan)

Dessert, Entree, Recipes, Snacks, , , , , , , , ,

Breakfast Cookies - vegan, no added sugar, healthy. www.guesswhoscooking.com

These breakfast cookies are vegan and are healthier than most other breakfast pastries. Although there is no added sugar, there is still a decent amount of natural sugar from the fruit, so don’t overdo these! Pair a cookie or two for breakfast with a protein source for a quick and balanced breakfast.

Breakfast Cookies

Print recipe
Serves 12-20 cookies
Prep time 5 minutes
Cook time 30 minutes
Total time 35 minutes
Dietary Vegan, Vegetarian
Meal type Bread, Breakfast, Dessert, Snack
Misc Child Friendly, Serve Cold, Serve Hot
These breakfast cookies are vegan and are healthier than most other breakfast pastries. Although there is no added sugar, there is still a decent amount of natural sugar from the fruit, so don't overdo these! Pair a cookie or two for breakfast with a protein source for a quick and balanced breakfast.

Ingredients

  • 3 bananas
  • 1 1/2 cup rolled oats (old-fashioned)
  • 1 cup unsweetened applesauce
  • 1/3 cup raisins or other dried fruit
  • 1 teaspoon ground cinnamon
  • 1 teaspoon oil (such as virgin coconut oil) (for greasing)

Directions

Step 1
Preheat oven to 350 degrees F. Grease a baking sheet with oil, such as coconut oil.
Step 2
In a medium bowl, mash the bananas (using a potato masher, whisk, or fork).
Step 3
Add remaining ingredients and stir well to combine.
Step 4
Drop cookie batter onto cookie sheet. Shape the cookies because they will not expand. Bake 25-30 minutes or until golden brown.
Step 5
Let cool for a few minutes, then move cookies to a cooling rack. Store in an airtight container.
Before baking
Before baking

 

Breakfast Cookies - vegan, no added sugar, healthy. www.guesswhoscooking.com

Nutrition Facts:

Serving size – 1 cookie (1/18th recipe)

Calories 61

Total fat 1g (1%)

Saturated fat 0g (1%)

Sodium 1mg (0%)

Total carbohydrate 14g (5%)

Dietary fiber 2g (6%)

Sugar 6g

Protein 1g

 

 

 

Cauliflower Mash

Recipes, Sides, , , , , , , , , , , ,

Print recipe
Serves 6
Prep time 5 minutes
Cook time 10 minutes
Total time 15 minutes
Dietary Diabetic, Gluten Free, Vegan, Vegetarian
Meal type Lunch, Side Dish
Misc Pre-preparable, Serve Hot
Occasion Barbecue, Casual Party, Christmas, Easter, Thanksgiving

Ingredients

  • 1 head cauliflower (roughly chopped into florets (about 3 cups))
  • 2 tablespoons extra virgin olive oil
  • 1-2 clove garlic (start with 1)
  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper

Directions

Step 1
Steam cauliflower for 7-8 minutes, until fork tender. Set aside and let cool.
Step 2
In a food processor, add cooled cauliflower, garlic, olive oil, salt and pepper. Puree until smooth. Add more salt and pepper to taste, or more olive oil to make it creamier.

Cauliflower Mash - Lower-carb, dairy-free, gluten-free, low glycemic, vegan, & vegetarian. Follow GuessWhosCooking.com - @guesswhoscookin on Twitter, Pinterest.com/guesswhoscookin, & Facebook.com/guesswhoscooking

Vegetarian Baked Beans

Recipes, Sides, , , , , , , , , , ,
baked beans

This easy, vegetarian (and vegan) baked beans recipe is satisfyingly savory without being overly sweet. Most brands of canned baked beans contain about 12g (or 1 tablespoon) of sugar per 1/2 cup serving. In addition, most recipes call for bacon, which is a processed meat. This recipe has neither, making it low in added sugar and free of meat of any kind. The small amount added sugar is in the form of 1 tablespoon of molasses. Molasses is still sugar, and although it contains healthy minerals, let’s be real, you’re not going to get a significant amount of from 1 tablespoon divided by 6 servings. 

baked beans
Print

Vegetarian Baked Beans

Easy homemade baked beans without the meat or extra sugar.

Course Side Dish
Cuisine American
Keyword barbecue, Beans, dairy-free, dinner, easy, one pan, plant-based, summer, vegan
Prep Time 5 minutes
Cook Time 50 minutes
Servings 6

Ingredients

  • 1 tablespoon extra virgin olive oil or other cooking oil
  • 1 cup onion, diced about 1 small to medium onion
  • 1 clove garlic, minced or 1/2 teaspoon garlic powder
  • 2 15-ounce cans beans, rinsed and drained such as pinto and white beans
  • 1 can diced tomatoes,
  • 1/2 cup vegetable broth or more as needed
  • 1 tablespoon apple cider vinegar
  • 1 tablespoon reduced sodium tamari or soy sauce
  • 1 tablespoon molasses
  • 1 teaspoon paprika
  • 1/2 teaspoon dry mustard or 1 teaspoon prepared mustard
  • Salt and pepper to taste.
  • 1/2 teaspoon liquid smoke optional

Instructions

  1. Heat a large saucepan over medium-high heat. Add oil, then onions and cook until soft. Add garlic and cook for 30 seconds. Add remaining ingredients and bring to a simmer. Simmer on low heat for 30-45 minutes. Add more vegetable broth as needed to keep the beans from drying out, until you reach the desired consistency. Add salt and pepper to taste.

Vegetarian Baked Beans

Fudgy Flour-less (Black Bean) Brownies

Dessert, Recipes, Snacks, , , , , , , , , , , ,

Fudgy Flour-less Brownie Recipe - grain free, gluten free, dairy free, and good source of protein and fiber. Follow GuessWhosCooking.com on Twitter @guesswhoscookin & Pinterest.com/guesswhoscookin

Ingredients

1 can black beans, rinsed well and drained

1/4 cup unsweetened cocoa powder

1/2 cup sugar (raw sugar, coconut sugar, etc.)

3 large eggs

3 tablespoons virgin coconut oil, plus about 1 teaspoon for greasing pan

1-1/2 -to 2 ounces dark chocolate, chopped (or mini chocolate chips)

1 teaspoon vanilla extract

1 teaspoon baking powder

20 drops liquid stevia

 

Directions

Preheat oven to 350 degrees F. Grease an 8×8 baking pan with coconut oil. In a food processor, puree all ingredients except chocolate, until very smooth. Fold in chocolate pieces or chips. Pour into prepared baking pan. Bake 25-30 minutes, until set.

Note – Once baked, I topped the brownies with a light sprinkle of pink Himalayan salt.









Easy Tuna Lettuce Wraps without Mayo

Entree, Recipes, , , , , , , , , , , , ,

Easy Mayo-Less Tuna Salad - low carb, gluten free, dairy free, egg free. Follow guesswhoscooking.com on Twitter @guesswhoscookin or Pinterest @ www.pinterest.com/guesswhoscookin Tuna salad on lettuce is an easy way to increase vegetables and decrease bread, and is refreshing and delicious!

 

Time: 5 minutes

Serves: 1

 

Ingredients

1 5-oz. can tuna, drained (light tuna preferred, such as tongol or skipjack)

1/4 cup red onion, finely diced

1 Tablespoon hummus

1 teaspoon capers (optional)

1/2 teaspoon Dijon mustard

3 pieces of romaine lettuce

1/4 medium avocado, sliced (optional)

 

Directions

In a medium bowl, combine tuna, red onion, hummus, Dijon mustard, and capers. Stir to combine. Pile on romaine lettuce leaves and add optional avocado. Serve or refrigerate immediately (with tuna and lettuce separate).

 

Easy Mayo-Less Tuna Salad - low carb, gluten free, dairy free, egg free. Follow guesswhoscooking.com on Twitter @guesswhoscookin or Pinterest @ www.pinterest.com/guesswhoscookin









Mexican Zucchini Fritters

Entree, Recipes, Sides, Snacks, , , , , , , , , , , , , , ,

Mexican Zucchini Fritters - Low carb, gluten free, grain free, dairy free. Follow guesswhoscooking.com on Twitter @guesswhoscookin and on Pinterest www.pinterest.com/guesswhoscookin

Ingredients

1/2 cup onion, diced

1/2 cup red bell pepper, diced

1/2 cup poblano pepper, diced

2 cups zucchini, shredded

1/4 cup green onion, sliced

4 eggs, whisked

1/2 cup almond meal

2 teaspoons minced garlic

1 teaspoon cumin

salt and pepper to taste

cooking oil, such as grapeseed, canola, or coconut

 

Directions

Heat a frying pan over medium heat and add about 1 teaspoon oil. When the pan is hot, add onions. Cook 1-2 minutes, then add garlic, and cook for 30-60 seconds until fragrant. Add bell peppers and poblano peppers. Cook until vegetables are somewhat tender and onions are somewhat translucent. Set aside.

In a medium bowl, combine zucchini, green onion, eggs, almond meal, cumin, salt and pepper, then stir in cooked pepper mixture. Preheat a nonstick pan (such as cast iron or ceramic, preferably not Teflon) over medium heat and add about 1/2 teaspoon  oil. Once pan is hot, add about 1/4 of the zucchini mixture. Once the edges are cooked and the underside is golden brown, flip the fritter. Cook until the underside is golden brown.

 

Note: If you don’t have almond meal, you could try coconut flour or whole wheat flour, but I haven’t personally tried it.

Mexican Zucchini Fritters - Low carb, gluten free, grain free, dairy free. Follow guesswhoscooking.com on Twitter @guesswhoscookin and on Pinterest www.pinterest.com/guesswhoscookin









Baked Falafel

Entree, Recipes, Sides, Snacks, , , , , , , , , , , ,

Baked Falafel - gluten free, grain free, vegan. Follow guesswhoscooking.com on Twitter @guesswhoscookin

Ingredients

2 15-oz cans chickpeas, rinsed and drained

1/2 an onion

4 cloves garlic

3 tablespoons almond meal

2 tablespoons fresh parsley

1 teaspoon cumin

1 teaspoon salt

1/4 teaspoon paprika

Dash black pepper

Baked Falafel - gluten free, grain free, vegan. Follow guesswhoscooking.com on Twitter @guesswhoscookin

 

Directions

Preheat oven to 400 degrees F. Combine all ingredients in a food processor. Pulse until combined, but it’s ok if there are some small chunks. Grease a large baking sheet. Form chickpea mixture into balls, about 1 inch in diameter, and place on the prepared baking sheet. Bake about 30  minutes.

Baked Falafel - gluten free, grain free, vegan. Follow guesswhoscooking.com on Twitter @guesswhoscookin









Savory Roasted Chickpeas Recipe: High-protein, high-fiber, portable snack

Recipes, Snacks, , , , , , , , , ,

Savory Roasted Chickpeas - a healthy, vegan, gluten free snack. Guess Who's Cooking

Ingredients

1 can chickpeas (AKA garbanzo beans), rinsed and drained

1 tablespoon extra virgin olive oil

1/4 teaspoon salt

1/4 teaspoon pepper

1/4 teaspoon garlic powder

1/2 teaspoon paprika

 

Directions

Preheat oven to 425 degrees F. In a medium bowl, combine seasonings and mix well with olive oil. Mix in chickpeas and stir to coat. Spread in a single layer on a baking sheet and roast for 35-45 minutes, stirring once or twice, until crispy and golden brown.

If they are soft in the middle, they will taste good, but will get soggy after a day or so. If you want to snack on them a few days later, cook them until completely crisp and store in an airtight container.

Savory Roasted Chickpeas - vegan, gluten-free, dairy-free, healthy. Follow GuessWhosCooking.com on Twitter @guesswhoscookin









Vegan Pizza Hummus Dip

Recipes, Snacks, , , , , , , ,

Pizza Hummus - Vegan, gluten free, dairy free, healthy - Follow GuessWhosCooking.com on Twitter @guesswhoscookin

Ingredients

1 can garbanzo beans (chickpeas), rinsed and drained

1/4 cup nutritional yeast

2 tablespoons tomato paste concentrate (or 1/4 cup regular tomato paste)

2 cloves garlic

2 tablespoons extra virgin olive oil

1 tablespoon tahini

1/2 teaspoon dried oregano

1 tablespoon fresh basil or 1 teaspoon dried basil

1/4 teaspoon crushed red pepper

salt to taste

 

Directions

Combine all ingredients in a food processor. Refrigerate until ready to serve.

Pizza Hummus - Vegan, gluten free, dairy free, healthy - Follow GuessWhosCooking.com on Twitter @guesswhoscookin

Pizza Hummus - Vegan, gluten free, dairy free, healthy - Follow GuessWhosCooking.com on Twitter @guesswhoscookin

Other ideas

  1. Pair with fresh vegetables, such as carrots, sugar snap peas, broccoli, or bell peppers.
  2. Add in other pizza flavors, such as onion powder, artichoke hearts, olives, etc.
  3. Roast a portabello mushroom, then spread hummus over it and add other pizza toppings, then bake for another 5-10 minutes (I haven’t personally tried this yet)