Fat free or low fat recipes?

[chilove]

Hello all,

Does anyone have any good fat free or low fat recipes (besides smoothies and fruit blends) that they like?

My Dad really likes veggies. Any good ideas?

Blessings,

Audrey
www.rawhealing.com

[Liserpiece]

Audrey,
One of my very favorite salads is low fat (I'm having a hard time digesting them right now, so I've backed off) I eat it daily and it has the added perk of grapefruit, which I read is good for weight loss

Romain- how ever much feels right
baby spinach- same
red onion, sliced-same
1 grapefruit, peeled, seeded and chopped
2 cloves of fresh garlic, minced... I really like garlic :)
some sliced red onion
juice of a lemon
pepper and sea salt to taste
a drizzle, maybe 2 tsp of olive oil

Super simple, but really refreshing, filling and energizing.

Another of my current favs is stuffed portabellas. I have found that marinating them in some braggs, ACV (just a little) and pepper for a few hours and/or dehydrating them for about an hour if you can, softens them and enhances the flavor. I slap some diced tomatoes, sliced red onion, minced garlic :), super thinly sliced zucchini on top and sit it on top of a few chopped romaine leaves. Squeeze some lemon juice on top and yum. I've made them with a little olive oil both in the marinade and with the lemon juice to top it off and it's great too. Not sure how low fat your talking :)

Oh, and banana ice cream with cocoa nibs ground up and added.

Not anything exceptional here, but 3 of my regulars. Good luck to your Dad!

[JEN]

My favorite big salad

1 bunch baby spinach (optional, as it makes a great veggie salad without it)
1 large cucumber sliced/diced
some red, yellow, and orange bell pepper diced
1 sweet, vidalia, or red onion diced or sliced thin
button mushrooms sliced thin
lots of chopped parsley, italian parsley, and cilantro
lemon juice
sea salt

If you use the baby spinach let the salad marinate in the fridge for 1/2-1 hr.
You can add a little olive oil if you so desire. I add avocado sometimes too when I want a little fat.

Veggies Wraps

slice some veggies
mushrooms
onions
peppers
zucchini
carrots
mung bean sprouts
cilantro
or whatever you like

dipping sauce (I dont measure things)
nama shoyu, a dash honey or agave, apple cidar vinegar or lemon juice, ginger, garlic, sea salt

I like to use savoy cabbage for the wraps as it goes great with the sauce but you could use romaine, collards or any cabbage.

Good luck with your dads hernia!!

[chilove]

Thanks guys! Those (RECIPE) suggestions are awesome! Keep them coming! :-)

Blessings!

Audrey
www.rawhealing.com

[chilove]

Hi Guys,

I found this great looking recipe on another forum if anyone else is looking for a yummy low fat recipe:

General Tso's Salad

Serves 1 as a light meal or side

I threw this together in the morning on my way to school. It’s taste reminds me of General Tso’s chicken or perhaps Bulgogi. I made it very spicy, but it would definitely be possible to make it less. Also, try substituting the tamari for miso paste to make a stickier, more sauce like dressing.
Ingredients

* ½ Red Bell Pepper, in 1" chunks
* ¼ cucumber, in chunks
* 1 cup sprouts
* ¼ cup cilantro, chopped finely
* 1 teaspoon wheat free tamari
* 1 teaspoon sesame oil
* dash apple cider vinegar
* ½ clove garlic, minced
* 1 inch piece ginger root, minced
* dash red chili flakes, to taste
* 1 teaspoon sesame seeds

Preparation

Put cut up pepper, cucumber and sprouts into a lidded container. Mix tamari, oil, garlic, ginger and chili flakes in a small bowl. Add vinegar to make it thinner if necessary. Pour into container, put lid on, and give it a shake. Add sesame seeds and shake it again.


Blessings,

Audrey
www.rawhealing.com

[chilove]

Here is another one I found:

Fat Free Guacamole

Makes about 2 cups

This is a delicious Fat-Free alternative to Guac. I could eat my own weight in guacamole if left to my own devices and this is a lighter alternative.
Ingredients

* 1 Bunch Asparagus
* 3 cloves Garlic
* 2 tablespoons Jalepeno Pepper
* ¼ cup cilantro
* 2 tablespoons Lime Juice
* ¼ cup Scallions
* ¼ cup Chopped Tomato
* 1 Ear of Fresh Corn

Preparation

Process the heck out of the asparagus until it is smooth and creamy. Stir in the rest of the ingredients and season with salt and pepper. YUM. If you are not concerned about fat intake, add half an avocado, or a few tablespoons of nut butter or nut mylk for extra creaminess. This also makes a great salad dressing if you increase the lime juice to make it a liquid.

Blessings,

Audrey
www.rawhealing.com

[chilove]

Spanish Cauliflower Pilaf


An easy and lovely recipe adapted from the book Ani’s Raw Food Kitchen.
Ingredients

* 1 Head Cauliflower
* 3 Carrots
* ¼ Head of Purple Cabbage
* ½ Red onion
* 3 Green onions
* Handful Cilantro, or to taste
* 1 teaspoon Cumin powder
* 1 teaspoon coriander seeds
* 1 dash olive oil

Preparation

1. Chop cauliflower into large chunks and process to desired consistency in food processor

2. Chop cabbage, carrots, red onions, green onions, and cilantro and combine with cauliflower in large bowl.

3. Add in spices and olive oil and mix well.

4. Can be eaten immediately but is more flavorful if you let it sit in the fridge for a few hours.

Variation:

Can use broccoli, carrots, squash etc. instead of cauliflower

[Cinnamon]

Great sounding recipes you are finding Audrey, thank you! I'll be trying them all soon.

[chilove]

Here are some more great ones:

Spinach Soup

Thanks to Tommie for sharing this recipe!
Ingredients

* 3 large tomatoes, peeled (if not organic)
* 1 hadful each of cilantro and parsley
* couple big handfuls of spinach
* 1 large lime, juiced
* 1 clove garlic (optional)
* 2 small or 1 medium cumumber, peeled and diced
* lots of grape tomatoes

Preparation

Put the tomatoes, cilantro, parsley, spinach, lime juice, and garlic (if desired) in the blender container. Blend until smooth. Pour over cucumber and grape tomatoes in a bowl and enjoy.


Cilantro Carrot Salad
Serves 2

Refreshingly crisp and easy to make carrot salad.
Ingredients

* 2 cups shredded carrots
* ¼ cup cilantro, chopped
* 2 teaspoons fresh lemon juice (about 1/4 lemon)
* 2 teaspoons grapeseed oil
* pinch of cumin
* celtic sea salt and pepper to taste

Preparation

Toss ingredients and serve.

Jicama Salad

Serves 6 (as a side)

Jicama is fantastic all alone – in this salad, it is something quite special.
Ingredients

* 1½ cups jicama, peeled and cubed
* 1 large cucumber, sliced
* 1 orange, peeled and cubed
* 2 tablespoons fresh lemon juice
* ¾ chili powder
* celtic sea salt, to taste

Preparation

1. Combine jicama, cucumuber and orange.
2. Toss in the chili powder and fresh lemon juice.
3. Cover and place in refrigerator for at least 2 hours.
4. Before serving, add Celtic sea salt.

Beet and Celery Salad

Serves 4-6

This is a crunchy, Russian salad. I found this recipe in an old cookbook and worked with it in order to add in raw ingredients.
Ingredients

* 1 pound beets, peeled and grated
* 4 sticks of celery, finely chopped
* 2 tablespoons apple juice
* 1 tablespoon apple cider vinegar
* 4 scallions, finely chopped
* 2 tablespoons fresh parsley, chopped
* 3 tablespoons grapeseed oil
* salt and pepper to taste

Preparation

1. Mix beets and celery with apple juice.
2. In a separate bowl, whisk together the remaining ingredients.
3. Toss the celery/beets with half of the liquids. Then, drizzle the remaining liquid over the salad.
4. Chill for a couple hours and serve.

"Some like it hot" marinated collards
serves 1 or 2

I made this the other day, and it was really good. Warning, it’s pretty hot!
Ingredients

* 1 head Collard greens
* 2 tablespoons Hemp oil
* 2 cloves garlic, crushed
* 1 Habenaro, crushed in garlic press
* celtic sea salt, to taste, or none
* 4 tablespoons Hemp seeds
* 2 tablespoons fresh lemon juice

Preparation

for salad: Remove the stem from the collards, I save stems for juicing, then roll up and chop in thin shreds, put in bowl, and toss with hemp seeds.

For dressing:

combine oil, crushed garlic, crushed habenaro, lemon and salt. whisk. adjust to taste.

pour the dressing over greens, and let them marinate in fridge for 6 hours to overnight. Before serving toss again to coat.

Cilantro Lime Vinaigrette Dressing
3 cups

This is a great raw dressing that only takes about 15 minutes to make!
Ingredients

* ¾ cup filtered water
* ¼ cup cilantro, minced & tightly packed
* ¼ cup lime juice, fresh squeezed
* 1 tablespoon apple cider vinegar, raw
* 1½ teaspoons shoyu, or to taste
* 1 teaspoon maple syrup
* ½ jalapeño, seeded & minced
* ½ teaspoon chili powder
* ¼ teaspoon garlic, minced
* pinch cayenne pepper
* sea salt, to taste
* black pepper, ground, to taste

Preparation

Put all of the ingredients in a blender and blend well. You’re done!



Light Gazpacho

Serves 6 (7 ounce servings)

This is a summertime favorite, serve well chilled.
Ingredients

* 7 large tomatoes
* 1 medium jalepeno pepper, seeded, cut into 1-inch pieces
* 1 clove garlic, minced
* ½ cup cilantro
* 6 small scallions, trimmed, cut into 1-inch pieces
* 1 small green bell pepper, cored, seeded, cut into 1-inch pieces
* 1 medium cumumber, peeled, cut in half lengthwise, seeds removed
* 1 lime, freshly squeezed
* ½ teaspoon black pepper, coarsley ground
* ⅛ teaspoon celtic sea salt

Preparation

1. Process garlic and jalepeno in food processor until finely chopped. Then, add 1/3 cup cilantro, scallions and green pepper; pulse to coarsely chop (about 10 times).
2. Transfer ingredients to a large mixing bowl.
3. Core 3 tomatoes and chop into 1-inch pieces. Juice tomato cores.
4. Place cored tomatoes in food processor and pulse to coarsely chop (about 8 times) then transfer to mixing bowl.
5. Slice cucumbers in half, remove seed center and slice, either by hand or in food processor. Add to mix. Juice seed centers.
6. Juice remaining 4 tomatoes and limes. Add all juice to mix.
7. Add salt and pepper and stir to combine.
8. Cover and chill before serving. Garnish with remaining cilantro.


Gumbo

Chunky gumbo – this is more like a hearty “stewâ€� than a “soupâ€�. Thanks to Tommie for sharing this recipe!
Ingredients

* 2 cups tomatoes, peeled and roughly chopped
* ¼ cup sundried tomatoes
* ½ small clove garlic
* 1 tablespoon parsley, minced
* 6 large fresh basil leaves
* 1 teaspoon agave nectar
* ⅛ teaspoon or less curry powder
* light sprinkle cayenne
* cumin to taste
* ½ cup okra, young pods, cut in 1/2 inch slices
* ½ cup corn, cut off whole kernel style
* 2 tablespoons finely chopped Vidalia onion or other sweet onion
* 1 8 inch rib clery, with leaves, finely chopped

Preparation

Put sun dried tomatoes and 1 C chopped tomatoes in the blender with the garlic, parsley, basil, agave, curry powder, cayenne, and cumin. Blend thoroughly and let set while preparing the rest of the ingredients. Mix the okra, corn, onion, and celery in a bowl. Put the rest of the tomatoes in the blender and pulse a few times so they will still be chunky. Pour over the prepared mixture in the bowl, mix. Serve in a pretty bowl with a garnish of parsley.

Spinach Soup

Thanks to Tommie for sharing this recipe!
Ingredients

* 3 large tomatoes, peeled (if not organic)
* 1 hadful each of cilantro and parsley
* couple big handfuls of spinach
* 1 large lime, juiced
* 1 clove garlic (optional)
* 2 small or 1 medium cumumber, peeled and diced
* lots of grape tomatoes

Preparation

Put the tomatoes, cilantro, parsley, spinach, lime juice, and garlic (if desired) in the blender container. Blend until smooth. Pour over cucumber and grape tomatoes in a bowl and enjoy.

Spicy Yam Chips
Spicy-yam-chips-normal

(click on image to enlarge)

Makes a few handfuls. Can you eat just one?

These spicy, crunchy chips were dreamed up during a fit of chip cravings you wouldn’t believe!
Ingredients

* 6 yams
* 1/8 cup cold-pressed olive oil
* 1 teaspoon garlic powder
* 1 teaspoon cayenne
* 1 teaspoon celtic sea salt
* ½ teaspoon powdered cumin

Preparation

1. In a food processor, slice the yams as thinly as possible.
2. Mix the olive oil and seasonings, then pour over the yams.
3. Massage oil into yams to make sure each is well coated.
4. Dehydrate until crispy (I usually dehydrate mine at 115°F for about 12 hours).

The secret to this recipe is to get your yams thin, thin, thin. Otherwise, the chips can become more chewy than crispy. They’re still good, but the crispy ones are the best!

Zucchini Chips

Makes aprox. 3 servings

I make this recipe when I am craving a crispy snack. It made it easy to move away from potato chips when I was going raw too!
Ingredients

* 2 pounds zucchini, sliced
* Namu Shoyu (Soy Sauce)
* 1 Lime, juiced/squeezed

Preparation

Slice the zucchini into “chips” about 1/4 inch thick and place in shallow bowl or dish. Squeeze the juice of one lime into dish along with 1/4 to 1/2 cup of Namu Shoyu. Add enough water to cover the chips. Let marinate for 2 hours. Place on teflex sheets and dehydrate 5-6 hours at 105 degrees, then place chips directly on dehydrator tray for another 5-6 hours, or until crispy.

*Jicama can be used for this recipe too! *


Moroccan Carrot Dressing/Sauce/Spread

Makes 2 cups


It is adopted from Rainbow Green Live-Food Cuisine by Gabriel Cousens, MD.
Ingredients

* 2 cups carrots, chopped
* 2 tomatoes
* 1/8 cup flax oil
* 1 orange
* 1 teaspoon celtic salt
* 1 teaspoon allspice
* 1 teaspoon cumin
* 1 teaspoon black pepper or cayenne

Preparation

In a blender, process all ingredients until smooth and creamy.

Winter Salad

Its kinda like coleslaw. Tastes great to wrap some up in raw nori with sunflower seeds and some wasabi.
Ingredients

* SALAD
* 5 medium carrots, grated
* 1 medium beet, grated
* 1 a small piece of cabbage, grated
* 1 apples, sliced or grated
* ¼ cup raisins
* ¼ cup dried apples
* Sprouts if you got 'em

* DRESSING
* Lemon Juice
* Apple cider vinegar
* .

[chilove]

Here are some more great ones: (Note: the comments ARE NOT mine)

Spinach Soup

Thanks to Tommie for sharing this recipe!
Ingredients

* 3 large tomatoes, peeled (if not organic)
* 1 hadful each of cilantro and parsley
* couple big handfuls of spinach
* 1 large lime, juiced
* 1 clove garlic (optional)
* 2 small or 1 medium cumumber, peeled and diced
* lots of grape tomatoes

Preparation

Put the tomatoes, cilantro, parsley, spinach, lime juice, and garlic (if desired) in the blender container. Blend until smooth. Pour over cucumber and grape tomatoes in a bowl and enjoy.


Cilantro Carrot Salad
Serves 2

Refreshingly crisp and easy to make carrot salad.
Ingredients

* 2 cups shredded carrots
* ¼ cup cilantro, chopped
* 2 teaspoons fresh lemon juice (about 1/4 lemon)
* 2 teaspoons grapeseed oil
* pinch of cumin
* celtic sea salt and pepper to taste

Preparation

Toss ingredients and serve.

Jicama Salad

Serves 6 (as a side)

Jicama is fantastic all alone – in this salad, it is something quite special.
Ingredients

* 1½ cups jicama, peeled and cubed
* 1 large cucumber, sliced
* 1 orange, peeled and cubed
* 2 tablespoons fresh lemon juice
* ¾ chili powder
* celtic sea salt, to taste

Preparation

1. Combine jicama, cucumuber and orange.
2. Toss in the chili powder and fresh lemon juice.
3. Cover and place in refrigerator for at least 2 hours.
4. Before serving, add Celtic sea salt.

Beet and Celery Salad

Serves 4-6

This is a crunchy, Russian salad. I found this recipe in an old cookbook and worked with it in order to add in raw ingredients.
Ingredients

* 1 pound beets, peeled and grated
* 4 sticks of celery, finely chopped
* 2 tablespoons apple juice
* 1 tablespoon apple cider vinegar
* 4 scallions, finely chopped
* 2 tablespoons fresh parsley, chopped
* 3 tablespoons grapeseed oil
* salt and pepper to taste

Preparation

1. Mix beets and celery with apple juice.
2. In a separate bowl, whisk together the remaining ingredients.
3. Toss the celery/beets with half of the liquids. Then, drizzle the remaining liquid over the salad.
4. Chill for a couple hours and serve.

"Some like it hot" marinated collards
serves 1 or 2

I made this the other day, and it was really good. Warning, it’s pretty hot!
Ingredients

* 1 head Collard greens
* 2 tablespoons Hemp oil
* 2 cloves garlic, crushed
* 1 Habenaro, crushed in garlic press
* celtic sea salt, to taste, or none
* 4 tablespoons Hemp seeds
* 2 tablespoons fresh lemon juice

Preparation

for salad: Remove the stem from the collards, I save stems for juicing, then roll up and chop in thin shreds, put in bowl, and toss with hemp seeds.

For dressing:

combine oil, crushed garlic, crushed habenaro, lemon and salt. whisk. adjust to taste.

pour the dressing over greens, and let them marinate in fridge for 6 hours to overnight. Before serving toss again to coat.

Cilantro Lime Vinaigrette Dressing
3 cups

This is a great raw dressing that only takes about 15 minutes to make!
Ingredients

* ¾ cup filtered water
* ¼ cup cilantro, minced & tightly packed
* ¼ cup lime juice, fresh squeezed
* 1 tablespoon apple cider vinegar, raw
* 1½ teaspoons shoyu, or to taste
* 1 teaspoon maple syrup
* ½ jalapeño, seeded & minced
* ½ teaspoon chili powder
* ¼ teaspoon garlic, minced
* pinch cayenne pepper
* sea salt, to taste
* black pepper, ground, to taste

Preparation

Put all of the ingredients in a blender and blend well. You’re done!



Light Gazpacho

Serves 6 (7 ounce servings)

This is a summertime favorite, serve well chilled.
Ingredients

* 7 large tomatoes
* 1 medium jalepeno pepper, seeded, cut into 1-inch pieces
* 1 clove garlic, minced
* ½ cup cilantro
* 6 small scallions, trimmed, cut into 1-inch pieces
* 1 small green bell pepper, cored, seeded, cut into 1-inch pieces
* 1 medium cumumber, peeled, cut in half lengthwise, seeds removed
* 1 lime, freshly squeezed
* ½ teaspoon black pepper, coarsley ground
* ⅛ teaspoon celtic sea salt

Preparation

1. Process garlic and jalepeno in food processor until finely chopped. Then, add 1/3 cup cilantro, scallions and green pepper; pulse to coarsely chop (about 10 times).
2. Transfer ingredients to a large mixing bowl.
3. Core 3 tomatoes and chop into 1-inch pieces. Juice tomato cores.
4. Place cored tomatoes in food processor and pulse to coarsely chop (about 8 times) then transfer to mixing bowl.
5. Slice cucumbers in half, remove seed center and slice, either by hand or in food processor. Add to mix. Juice seed centers.
6. Juice remaining 4 tomatoes and limes. Add all juice to mix.
7. Add salt and pepper and stir to combine.
8. Cover and chill before serving. Garnish with remaining cilantro.


Gumbo

Chunky gumbo – this is more like a hearty “stewâ€� than a “soupâ€�. Thanks to Tommie for sharing this recipe!
Ingredients

* 2 cups tomatoes, peeled and roughly chopped
* ¼ cup sundried tomatoes
* ½ small clove garlic
* 1 tablespoon parsley, minced
* 6 large fresh basil leaves
* 1 teaspoon agave nectar
* ⅛ teaspoon or less curry powder
* light sprinkle cayenne
* cumin to taste
* ½ cup okra, young pods, cut in 1/2 inch slices
* ½ cup corn, cut off whole kernel style
* 2 tablespoons finely chopped Vidalia onion or other sweet onion
* 1 8 inch rib clery, with leaves, finely chopped

Preparation

Put sun dried tomatoes and 1 C chopped tomatoes in the blender with the garlic, parsley, basil, agave, curry powder, cayenne, and cumin. Blend thoroughly and let set while preparing the rest of the ingredients. Mix the okra, corn, onion, and celery in a bowl. Put the rest of the tomatoes in the blender and pulse a few times so they will still be chunky. Pour over the prepared mixture in the bowl, mix. Serve in a pretty bowl with a garnish of parsley.

Spinach Soup

Thanks to Tommie for sharing this recipe!
Ingredients

* 3 large tomatoes, peeled (if not organic)
* 1 hadful each of cilantro and parsley
* couple big handfuls of spinach
* 1 large lime, juiced
* 1 clove garlic (optional)
* 2 small or 1 medium cumumber, peeled and diced
* lots of grape tomatoes

Preparation

Put the tomatoes, cilantro, parsley, spinach, lime juice, and garlic (if desired) in the blender container. Blend until smooth. Pour over cucumber and grape tomatoes in a bowl and enjoy.

Spicy Yam Chips
Spicy-yam-chips-normal

(click on image to enlarge)

Makes a few handfuls. Can you eat just one?

These spicy, crunchy chips were dreamed up during a fit of chip cravings you wouldn’t believe!
Ingredients

* 6 yams
* 1/8 cup cold-pressed olive oil
* 1 teaspoon garlic powder
* 1 teaspoon cayenne
* 1 teaspoon celtic sea salt
* ½ teaspoon powdered cumin

Preparation

1. In a food processor, slice the yams as thinly as possible.
2. Mix the olive oil and seasonings, then pour over the yams.
3. Massage oil into yams to make sure each is well coated.
4. Dehydrate until crispy (I usually dehydrate mine at 115°F for about 12 hours).

The secret to this recipe is to get your yams thin, thin, thin. Otherwise, the chips can become more chewy than crispy. They’re still good, but the crispy ones are the best!

Zucchini Chips

Makes aprox. 3 servings

I make this recipe when I am craving a crispy snack. It made it easy to move away from potato chips when I was going raw too!
Ingredients

* 2 pounds zucchini, sliced
* Namu Shoyu (Soy Sauce)
* 1 Lime, juiced/squeezed

Preparation

Slice the zucchini into “chips” about 1/4 inch thick and place in shallow bowl or dish. Squeeze the juice of one lime into dish along with 1/4 to 1/2 cup of Namu Shoyu. Add enough water to cover the chips. Let marinate for 2 hours. Place on teflex sheets and dehydrate 5-6 hours at 105 degrees, then place chips directly on dehydrator tray for another 5-6 hours, or until crispy.

*Jicama can be used for this recipe too! *


Moroccan Carrot Dressing/Sauce/Spread

Makes 2 cups


It is adopted from Rainbow Green Live-Food Cuisine by Gabriel Cousens, MD.
Ingredients

* 2 cups carrots, chopped
* 2 tomatoes
* 1/8 cup flax oil
* 1 orange
* 1 teaspoon celtic salt
* 1 teaspoon allspice
* 1 teaspoon cumin
* 1 teaspoon black pepper or cayenne

Preparation

In a blender, process all ingredients until smooth and creamy.

Winter Salad

Its kinda like coleslaw. Tastes great to wrap some up in raw nori with sunflower seeds and some wasabi.
Ingredients

* SALAD
* 5 medium carrots, grated
* 1 medium beet, grated
* 1 a small piece of cabbage, grated
* 1 apples, sliced or grated
* ¼ cup raisins
* ¼ cup dried apples
* Sprouts if you got 'em

* DRESSING
* Lemon Juice
* Apple cider vinegar
* .

Blessings,

Audrey
www.rawhealing.com

[SuzyQ]

Thanks, Audrey, for all the great recipes! It must have taken you forever to type all that out. How nice!

[chilove]

I actually just copied and pasted them. :-) Super easy. Enjoy!

Many raw blessings,

Audrey
www.rawhealing.com