low-fat dairy-free recipes

This “Sweet Couscous” recipe is adapted from John McDougall’s The All You Can Eat Cookbook. Find it on page 33. It’s a different take on your average couscous. On the 7-Day Sample Menu, this recipe can fill in as your Breakfast. Try it and see what you think. 

Sweet Couscous Serves: 1 Grams of Fat Per Serving: 0 grams Prep Time: 5 minutes Cooking Time: 5 minutes Ingredients: ¾ C. water ¼ C. apple juice (or any juice or fruit purée) Dash of salt ½ C. couscous (dry, instant, or cooked) 1 ½ tsp maple syrup or honey ¼ C. raisins ¼ tsp cinnamon Sliced bananas (if desired) To Prepare: Place all ingredients in a saucepan. Bring to a boil; Cover saucepan and simmer for 5-10 min., stirring occasionally. Let rest for 3 min. Top with sliced bananas.

Adapted from “The All You Can Eat Cookbook” John McDougall

…And two more recipes for you, full of protein!  Page 115 & 63.

Baked Falafel Serves: 4 Grams of Fat Per Serving: 1 gram Prep Time: 15 minutes Cooking Time: 25 minutes Ingredients: 15 oz. can chickpeas, rinsed & drained (4 gm fat) 2 cloves garlic, minced 1 Tbsp lemon juice 1 C. chopped fresh cilantro or parsley 1 tsp cumin/cumin seeds 1 tsp paprika Salt & Pepper, to taste Water, if needed To Prepare: 1. Preheat oven to 375° F. 2. Combine all ingredients in a food processor. Pulse until smooth but not pureed. Use a tablespoon of water at a time to smooth out, if needed.

3. Use parchment paper or lightly grease a foil-lined baking sheet (count fat if using). Form dough into small balls (about 20) and place on sheet. Flatten each ball into a small patty.

4. Bake for 10-12 min. on each side or until just beginning to brown.

5. Serve over salad and garnish with hummus, or make into a pita sandwich.

Tip: If the falafel batter is too crumbly, add 1 Tbsp ground flax (3 gm fat) and a little water to help it bind together. The added bonus is you’ll get some extra omega-3s!

Adapted from Above MS Recipe Book

“Deconstructed” Taco Salad Serves: 1 Grams of Fat Per Serving: 17-22 grams Prep Time: 10 minutes Cooking Time: 15 minutes Ingredients: 3 C. chopped lettuce (Romaine) 4 oz. 99% lean ground turkey cooked in taco seasoning (2 gm fat) or ¼ package firm tofu (5 gm fat), cooked ½ C. black beans (1 gm fat) 1 C. cooked bell peppers and onions (oil-free) 2 Tbsp low-sodium salsa, divided ¼ medium avocado, sliced (5 gm fat) 1 Tbsp Reduced-fat vegan mayonnaise (5 gm fat) 1 Tbsp shredded vegan cheese (2 gm fat) or nutritional yeast (0 gm fat) 4 tortilla chips, crumbled (4 gm fat) To Prepare: 1. Toss lettuce, turkey (or tofu), beans, and vegetables in a large bowl with 1 tablespoon of salsa. Transfer to a plate.

2. Top salad with remaining salsa, avocado, vegan mayonnaise, vegan cheese, and tortilla chips.

3. Enjoy!

Adapted from Above MS Recipe Book

Here are some more fall sweet treats! Banana-Date Frosting can be used as a sweet condiment on the Black Bean Brownies, Ice “Cream,” or with sliced fruit. With colder days upon us, we can make a slightly sweetened Quick Hot Chocolate or Spiced Cider to warm up at home! Find the Banana-Date Frosting on page 150 and Spiced Cider on page 155.

Banana-Date Frosting N/A Grams of Fat Per Serving: 0 grams Prep Time: 5 minutes Cooking Time: 0 Ingredients: 4 Medjool dates, pitted 1-2 Tbsp water 1 banana To Prepare: Using a food processor or blender, blend frosting ingredients together. Then just slather over the top of Black Bean Brownies or Nice Cream (see Recipes).

Recipe from McDougall resource: Vicki Brett-Gach, www.facebook.com/AnnArborVeganKitchen

Hot Chocolate Serves: 3 Grams of Fat Per Serving: 3 grams Prep Time: 5 minutes Cooking Time: 5 minutes Ingredients: ¼ C. sugar, or to taste 2 Tbsp unsweetened cocoa powder (2 gm fat) Dash salt 2 Tbsp hot water 2 C. unsweetened non-dairy beverage (up to 8 gm fat) ½ tsp vanilla extract To Prepare: 1. Microwave: Stir all ingredients together, except vanilla, and heat for 2 minutes. You can microwave one minute at a time, stirring in between, so it does not over boil. Stir in vanilla and enjoy hot, but not boiling.

2. Stovetop: Mix sugar, cocoa, and salt in saucepan; stir in water. Cook and stir over medium heat until mixture boils. Boil and stir 2 min.

3. Stir in non-dairy beverage and heat. Do not boil.

4. Remove from heat. Add vanilla.

Tip: Add your own spices and flavorings, such as cinnamon or peppermint extract instead of vanilla.

Adapted from Hershey’s® Cocoa

Spiced Cider Makes 1 Gallon (16 cups) Grams of Fat Per Serving: 0 grams Prep Time: 5 minutes Cooking Time: 15 minutes Ingredients: 1 gallon apple cider or apple juice 12-oz. can frozen apple juice concentrate 12-oz. can orange juice concentrate Spice bag or cheesecloth and tie for the following (optional): 2 tsp whole allspice 2 tsp whole cloves 2 to 3 cinnamon sticks Dash of ground cinnamon To Prepare: 1. In a large pot over medium heat, combine all of the ingredients. Bring the cider to a simmer.

2. Reduce the heat to low, and allow the cider to steep for 1 hour. Strain off the whole spices before serving (if not using a spice bag), and serve hot.

3. Leftovers can be stored, covered, in the refrigerator and reheated as needed. Remove the spice bag and discard.

Tip: This is great recipe for when the weather turns brisk in the fall. Enjoy it until the warmth and sunshine returns in the spring!

Adapted from Scandinavian Gatherings