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Vegan Friday April 12, 2009

Posted by life2d in main course, Vegan.
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We used to eat vegan meals on Wednesday and Friday but not so much recently. I found this recipe for a vegan chili in my draft folders. I remember being surprised at how good it turned out. I don’t have a picture of it, but I’ll try to remember to take one next time I’ll make it.

Low-Fat vegetarian chili

  • 1  15-1/2-ounce can red kidney beans, rinsed and drained
  • 1  15-ounce can great northern beans, rinsed and drained
  • 1  14-1/2-ounce can low-sodium tomatoes, undrained and cut up
  • 1  8-ounce can tomato sauce
  • 1  cup water
  • 3/4  cup chopped green sweet pepper
  • 1/2  cup chopped onion
  • 1  tablespoon chili powder
  • 1  teaspoon sugar
  • 1  teaspoon snipped fresh basil or 1/2 teaspoon dried basil, crushed
  • 1/2  teaspoon ground cumin
  • 1/4  teaspoon salt
  •   Dash ground red pepper
  • 2  cloves garlic, minced

In a large saucepan combine kidney beans, great northern beans, undrained tomatoes, tomato sauce, water, green pepper, onion, chili powder, sugar, basil, cumin, salt, ground red pepper, and garlic. Bring to boiling; reduce heat and simmer, covered, for 15 minutes, stirring occasionally.

Serve chili with hot cooked rice.


Here’s one more March 23, 2009

Posted by life2d in main course.
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Well, if I could keep this daily posting thing up, I will be caught up in a week or two. Anyway here is one more recipe that uses a frozen baggie of precooked ground turkey. It is a very quick, easy and delicious meal.



Shepherd’s Pie

 2 cans mushroom

 1 bag of precooked ground turkey’n onions

1 16oz bag of mixed frozen veggies

1 can of tomato sauce

1 teaspoon Worcestershire sauce

3/4tsp sugar

1/2tsp basil

1/2tsp spices (mixture or thyme)

 mashed potatoes with garlic (5 big red potatoes, 1 TBSP vegan margarine, 1/4-1/2cup lactose free milk, 2-3 garlic cloves, salt and pepper to taste)


Fry meat and mushrooms while running cold water over the frozen veggies to separate. Add veggies to pan, stir well, then mix in tomato sauce, W. sauce , sugar and spices. Bring to a boil, cover and simmer 5-10 minutes. Drop mashed potatoes on top by the spoon-fulls, sprinkle with cheese if wanted, cover and simmer about 5 minutes more or until heated through.











Reorganizing March 13, 2009

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Well, I am starting to get really annoyed trying to find my recipes in the draft folder. So, I am going to publish one a day and have an easy to find index on a separate page. I think that would make it easier for me to find what I am looking for, fast.
I will start with the Turkey Meatloaf : one of my favourites and one of the very few that involves fresh meat. I mostly cook with frozen meat. The reason being, I cannot stand touching uncooked meat! So the way I make my meatloaf is using two ice-cream spades to mix and shape the loaf. 🙂
The great thing about this meatloaf is it being not only low fat but so very moist and fluffy, not to mention very healthy with the pepper, spinach and quinoa added in.
Turkey Meatloaf
20 oz extra lean (1% fat) ground turkey breast
1/2 cup quinoa
3/4 cup vegetable broth
2 egg whites
1/2 cup  ketchup
2 cloves garlic
1 tsp.  dried basil leaves
1 pkg. (10 oz.) frozen chopped spinach, thawed, well drained
1 red pepper, chopped
1 small onion, chopped  
2 Tbsp.  Dijon Mustard
2 Tbsp. honey
Rinse quinoa. Mix with the broth, bring to a boil, then simmer 15-20 minutes.
Meanwhile, in large bowl mix ketchup, basil, spinach, red pepper, onion and garlic. Add cooked quinoa, egg whites and turkey. Mix well.

Shape into loaf in the middle of greased 13×9-inch baking pan.

Bake at 350°F for 45 minutes. Mix mustard and honey; brush onto meatloaf. Bake an additional 25 to 35 minutes or until cooked through (internal temperature reaches 165°F). Let stand 10 minutes before cutting into slices to serve.

I want something sweet! June 5, 2008

Posted by life2d in dessert.
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I have been craving sweets for the last few days, but I have tried to give up all candies and fatty chocolates. So, I was thinking, if only there was something fat-free, but not 100% sugar out there… Well, here it is: fat-free brownies, except that I have decided to add walnuts, which are ‘a healthy fat’, after all. Weird thing: since I only bake once in a blue and vermilion moon, all my ingredients were expired except for the cocoa powder, which I had just enough of for this recipe. The brownies still turned ok, and they were just the way I like them. For people that prefer theirs really sweet, I suggest pouring some fat-free caramel sauce on top before baking them.

Low-Fat Brownies

3/4 cup all purpose flour

2 Tbsp whole wheat flour

1 1/4 cup sugar

1/2 tsp salt

1/2 tsp baking powder

1/2 cup cocoa powder

1 tsp vanilla

3 egg whites

1 4oz container of unsweetened apple sauce

1/2 cup walnuts (optional)

In large bowl mix all the dry ingredients thoroughly, then add eggs and apple sauce (and vanilla, if you use the liquid form). Mix until the batter is smooth, fold in the nuts if using and pour into an 8×8 glass baking dish sprayed with non-fat cooking spray. Bake in a pre-heated 325ºF oven for 32 minutes or until toothpick comes out clean. Cool, cut and enjoy. Or if you are like us, break off chunks of warm brownies and devour them before they get taken by someone else.

UPDATE: 10/7/2014 Made this with almond meal instead of flour and coconut flour instead of wheat flour. I only used 1/2 cup sugar plus about 1/4 cup honey. I replaced the egg whites with 2 large eggs, everything else was left the same. Turned up really tasty but the texture is more like cake than brownie, I think. Although I haven’t had brownies in so long, I might be wrong. I do seem to remember brownies as delightfully fudgy, though… 🙂

Finally remembered! May 27, 2008

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I was craving enchiladas for the last few weeks but I never had all the ingredients in the house and I kept forgetting to pick up the missing things. Last week I made a special trip to the grocery store just for the two things I still needed to make them that night, but somehow I picked an envelope of Fajita seasonings instead of Enchilada. Well, so much for making them that night. Sunday night I had to stop at the store for some milk and I finally bought the Enchilada seasoning. I even bought a can of mild Enchilada sauce to try it this time.

Low-Fat Enchiladas

1 bag of 10 whole wheat tortillas

1 20oz can of Enchilada sauce (or one envelope, 8oz tomato sauce and 2 1/2 cups water)

4 large pieces of frozen chicken breast tenders

1 can of sliced mushrooms

1 can of black beans

1 1/2 cups frozen corn

1 can low-fat cream of mushroom soup

1 small jar of roasted peppers

Fry the chicken in a non-stick covered pan, 4-5 minutes on each side, until no longer pink in the middle. Remove from pan, let cool a little, then shred. Meanwhile fry the mushrooms in the same pan, rinse and drain the beans and spread a spoonful of sauce on each tortilla. Add 1 cup of the frozen corn and half of the beans to the mushrooms,then 1/2 cup of the sauce. Mix well and divide between the 10 tortillas. Roll them up and place in a lightly greased 9×13 in baking dish. Mix the remaining sauce with the cream of mushroom soup and pour half of it over the enchiladas. Rinse and drain the leftover corn and pour over the enchiladas along with the leftover beans and the roasted peppers and the remaining sauce mixture. Pop into a pre-heated 350ºF oven for 20-30 minutes until bubbly.


If I happen to have a bell pepper in the house or if I have pre-cooked chicken, I start by sauteing some onions and garlic, along with the pepper.

More Pasta please! May 19, 2008

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This is one of our most favourite dishes, but I tend to make it only in the summer when I have basil growing in the garden.

Creamy Pasta

3 TBSP flour

1 tsp salt

1/2 tsp nutmeg

1/4 tsp freshly ground black pepper

1 cup organic chicken broth

3 cups (lactose-free) milk

2 cups frozen peas

1 cup sliced turkey kielbasa

2 cans sliced mushrooms

5 TBSP grated Parmesan cheese

1/2 cup chopped fresh basil

1 pound pasta cooked al dente


Stir fry the mushrooms. Mix the flour, salt, pepper and nutmeg in a medium saucepan, then whisk in milk and chicken broth. Cook over medium-high heat while whisking constantly until it boils and thickens. Add the Parmesan cheese and the basil. During the last minute of boiling the pasta add the peas and the sausage. Then drain and add the sauce to the pasta mixture. Serve immediately.

Yet another use for my pre-cooked ground turkey May 17, 2008

Posted by life2d in main course, Vegan.
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We love pasta here and could eat it several times a week with no problem. The one recipe I make the most is:

Pasta with meat sauce

Sometimes I substitute ‘fake ground meat’ for the turkey to make it vegan.

1 baggie of frozen cooked ground turkey with onions (or about 1 cup of ‘meal starters crumbles’)

1 can of sliced mushrooms

1 small can of sliced black olives (I use half of a big can and slice them myself)

1 jar or can of spaghetti sauce (most of the time I use Hunt’s cans)

1 pound of cooked pasta (I try to stick with whole wheat, sometimes it’s rotini, sometimes penne or thin spaghetti)


While I wait for the pasta water to boil, I slice the olives and stir-fry the drained mushrooms. I don’t bother defrosting the meat, I just take a hammer to the bag and crumble it. Then I add the meat to the non-stick frying pan with the mushrooms. Once everything is heated through I add the sauce and the olives and bring to a boil. Then I simmer on low until the pasta is done. You can serve the sauce over pasta or mix them both together and sprinkle with Parmesan cheese. (I skip the cheese on vegan days.) We had an avocado tomato salad with it.

Vegan Wednesday May 15, 2008

Posted by life2d in main course, Vegan.
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Beans and Rice

2 cans of red kidney beans rinsed well in a colander

2 large onions finely chopped

2 large garlic cloves finely chopped

2 tsp oil

1/4 cup tomato sauce

1/2 tsp freshly ground pepper

1/4 tsp Tuscan herbs

2 bay leaves

pinch of oregano

pinch of thyme

pinch of cayenne pepper

salt to taste


Heat the oil in a medium size pan. Saute the onion and garlic for about 5 minutes. Add all the spices and saute for two more minutes. Then add the beans and enough water to barely cover everything. Bring to a boil and then simmer on low for ten minutes. Use a potato masher to partially mash the beans. Add the tomato sauce and salt and simmer for 5-10 more minutes. Take bay leaves out and serve over instant brown rice.

Next time I gotta double the recipe ’cause this baby was soooo good, we wished we had seconds! 🙂

Testing a new stir-fry sauce May 13, 2008

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We eat a lot of vegetable stir-frys. Most of the time I make them vegan or vegetarian. I used to make them with chicken but my kids decided they’re better with tofu or what they call ‘the fake ground meat’ (it’s actually Morning Star Meal Starters). For sauces I use something different almost everytime. I have tried various bottled ones, the ones sold in envelopes, making my own. More often than not, we ended up with a sweeter sauce, so last night I thought I would do something different.

Stir-fry sauce

2 cups fat-free organic chicken broth

2 Tbsp corn starch

3 Tbsp lite soy sauce

2 Tbsp Black Bean Garlic Sauce

Mix all ingredients in a large measuring cup. Stir well before pouring over vegetables and cook until it thickens a little.

Since we serve our stir-frys with rice or chinese noodles, we like to have a lot of sauce to drown them in. Last night we tried whole wheat couscous with it and it was just the right amount of sauce for it.

I always have frozen stir-fry vegetables in the house (I buy the big bags from Costco) and that is what I’ve used last night, along with one cup of the Meal Starters and a can of sliced mushrooms. (We are BIG mushroom fans here!) Sometimes I use fresh veggies instead of the frozen but that takes a lot more time preparing the veggetables. From frozen, the meal is done in about 15 minutes.

The day my hubby made dessert May 12, 2008

Posted by life2d in dessert.
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We don’t usually have dessert with dinner because most of the time we are too full to have anything and we are trying to stay away from unhealthy sweets, anyway. Occasionally we have some fruit. Today I have just shopped at Costco and we had fresh strawberries and blackberries. I have also picked up a box of Angel Food mini cakes. I do that maybe a couple of times a year. We had no whipped cream in the house but we had some strawberry Activia yogurt and a sweet ripe banana. So my hubby created: Angel Food Mini Cakes with fruits and yogurt.

If you’re not a big fan of very sweet desserts, you’ll love this! It was just what I was craving. 🙂