Category Archives: Nut-Free

EGG SALAD SANDWICH (VEGAN, GLUTEN FREE)

 Source:  https://veggiechick.com Serves: 6 INGREDIENTS 15 ounces extra-firm tofu ½ cup diced yellow onion (about ½ of 1 small onion) 2 tablespoons dijon mustard (whole grain if possible) 2 tablespoons regular yellow mustard 3 tablespoons dairy free mayo (I use … Continue reading

Posted in 200 Calories, Dinner, Nut-Free, Sugar Free, Uncategorized

Oven-Baked Chickpea Ratatouille

Makes 4-5 servings This dish is much like ratatouille in appearance, but using chickpeas and an original spice combination. The flavors are complex and the preparation minimal! 3 1/2 – 4 cups cooked chickpeas 1 1/4 cups red onion, finely … Continue reading

Posted in 300 Calories, Dinner, Nut-Free

CREAMY CAULIFLOWER PASTA SAUCE

Serves: Six ½-cup servings INGREDIENTS 4-5 cups cauliflower florets (about 1 large head) 2 tablespoons nutritional yeast (optional) 2 tablespoons soy creamer or milk ¾ cup vegetable broth ½-1 teaspoon ground sea salt ¼ teaspoon freshly ground black pepper ½ … Continue reading

Posted in 200 Calories, Dinner, Lunch, Nut-Free, Sugar Free

Balsamic Zucchini Sandwiches

Serves 2 This quick sandwich combines the flavors of fresh zucchini sautéed in balsamic vinegar with the creaminess of roasted red pepper and cannellini bean spread. 2 zucchini, cut lengthwise into 1/2″-thick strips 4 cloves garlic, sliced 1 tablespoon balsamic … Continue reading

Posted in 300 Calories, Dinner, Lunch, Nut-Free, Sugar Free

Maple Banana Muffins

Makes 12 muffins These muffins are tender and so fragrant and delicious, you won’t believe they are made with whole-grain flours and no oil! 1 cup whole-wheat pastry flour (or 1 cup + 3–4 tablespoons spelt flour for wheat-free version) … Continue reading

Posted in 100 Calories, Breakfast, Dessert, Nut-Free | Leave a comment

Tofu Breakfast Scramble

  Serves 2 Extra-firm tofu, when crumbled, has a scrambled egg texture and a bit of an egg-like flavor, without the heaviness. 8 ounces extra-firm tofu 1 Yukon Gold potato, diced 1/4 teaspoon salt 2 teaspoons ground turmeric Crumble the … Continue reading

Posted in 200 Calories, Breakfast, Nut-Free, Sugar Free

Apple-Swirl Loaf

Serves 6 This quickbread is easy to make, but looks very impressive with its apple-cinnamon swirled effect!  The aroma as it is baking is divine too. Apple Mixture: 1/2 cup diced apple (peeled first) 1 teaspoon freshly squeezed lemon juice … Continue reading

Posted in 300 Calories, Breakfast, Dessert, Nut-Free