Low Carb Vegan
Anyone who has dieted much in their lifetime knows what it is like to hit a stubborn plateau. You are eating a healthy low fat plant based diet, but weeks have went by and the scale just does not budge. Trust me, I have been there. It can be so frustrating when you know you are doing everything right, but it is not working. As I mention in my book, "A Plant Based Journey" I find the best plateau breakers are the ones that shake things up a bit. A low carb diet is one of the ways I do that by keeping my net carbs under 50 per day. Net carbs are carbohydrates per serving minus the grams of fiber per serving. It is Important to note that I still count calories staying under where I need to be, I just make different choices so the carbs are lower as well. It's easy to go over your calorie limit eating these types of foods so be sure and track it. Below are a few of the recipes I use on a regular basis whenever I need to cut back on the carbs. Use your imagination to expand on these. Just think tofu, avocado's, seitan, nuts, seeds, and low starch vegetables. Also, look for plant based low carb tortillas, and breads. They are out there! I enjoy lots of green salads with homemade nut based dressings while doing this. I personally do not add any oil to my dishes, even when low carbing, I try and use the healthy fats in their whole form whenever possible... but, you do YOU! We all have to find what works best for our own bodies and lifestyle. I also just started a Low Carb Vegan facebook page you are welcome to join!
*Consult with your doctor with any health questions or concerns before embarking on any diet
Artichoke Crab Cakes
These are very low in calories, full of flavor, and really not difficult to make at all. Once you make them one time, you will definitely want to make them again. The kelp granules and the Old Bay seasoning are important components of the recipe as it will give these cakes that taste of the sea. I have another version of these I make with jackfruit that are really good, but I thought the texture of these were spot on!
2 cans artichoke hearts in water
1/2 of a small white onion
1 small red pepper
1 T of Kelp Granules
1/2 T of minced garlic
1 tsp of Old Bay Seasoning
A dash of Cayenne Pepper (approx 1/8 tsp)
1 tsp of freshly ground pepper
1 T of lemon juice
2 T of Bobs Red Mill Egg Replacement mixed with 6 T of water
5 T of Almond Flour
6 T of Nutritional Yeast
Preheat oven to 400 degrees F. Drain and rinse the artichokes well. Put them in a food processor and pulse 5-6 times to get them chopped but don't go overboard, you want it to look like minced crabmeat. Then put the minced artichokes in a clean tea towel and squeeze all of the water out of them. You will be surprised how much water they are holding! Set aside. Then put the red pepper and onion in the food processor and pulse them a few times to get them about the same size as the "crabmeat". Put in bowl. Mix your egg replacement with the water and stir well. Let sit for just a couple minutes to thicken. Combine the artichokes with the onion and red pepper, add all of the rest of the ingredients and stir well. Patty these up and pat them gently into the nutritional yeast. Place on baking sheet with parchment paper, put just a sprinkle more of the Old Bay Seasoning on the top and bake at 400 degrees for approx. 30-35 min, turning once, or until good and crispy. Each "crabcake" made with the nutritional yeast coating is approx. 130 calories and 13 net carbs. Serve them up any way you like and enjoy.
Avocado Cauliflower Salad
This is a delightful salad, I really enjoyed it on a leaf of romaine, but it would be delicious in a wrap as well. It is a bit like a potato salad only without the potatoes. The finely diced vegetables make it easy to eat, the lemon gives it a fresh taste, and the avocado gives it the creaminess I like in a side salad.
2 cups riced cauliflower
1/2 small red onion finely diced
2 ribs of celery finely diced
2 avocados, pitted, peeled, and diced
2 T fresh lemon juice
1/2 cup chopped walnuts
2 T of your favorite Vegan Mayo
1/2 T Italian seasoning
S&P to taste
Put the riced cauliflower in microwave for 4 min stirring once. Set aside to cool. Then mix the rest of the ingredients together first, stir in the cauliflower, and finally the avocados. Then stir lightly again. Refrigerate for at least one hour before serving. This makes 4 servings approx 290 calories ea. 7 net carbs. Enjoy!
*Consult with your doctor with any health questions or concerns before embarking on any diet
Artichoke Crab Cakes
These are very low in calories, full of flavor, and really not difficult to make at all. Once you make them one time, you will definitely want to make them again. The kelp granules and the Old Bay seasoning are important components of the recipe as it will give these cakes that taste of the sea. I have another version of these I make with jackfruit that are really good, but I thought the texture of these were spot on!
2 cans artichoke hearts in water
1/2 of a small white onion
1 small red pepper
1 T of Kelp Granules
1/2 T of minced garlic
1 tsp of Old Bay Seasoning
A dash of Cayenne Pepper (approx 1/8 tsp)
1 tsp of freshly ground pepper
1 T of lemon juice
2 T of Bobs Red Mill Egg Replacement mixed with 6 T of water
5 T of Almond Flour
6 T of Nutritional Yeast
Preheat oven to 400 degrees F. Drain and rinse the artichokes well. Put them in a food processor and pulse 5-6 times to get them chopped but don't go overboard, you want it to look like minced crabmeat. Then put the minced artichokes in a clean tea towel and squeeze all of the water out of them. You will be surprised how much water they are holding! Set aside. Then put the red pepper and onion in the food processor and pulse them a few times to get them about the same size as the "crabmeat". Put in bowl. Mix your egg replacement with the water and stir well. Let sit for just a couple minutes to thicken. Combine the artichokes with the onion and red pepper, add all of the rest of the ingredients and stir well. Patty these up and pat them gently into the nutritional yeast. Place on baking sheet with parchment paper, put just a sprinkle more of the Old Bay Seasoning on the top and bake at 400 degrees for approx. 30-35 min, turning once, or until good and crispy. Each "crabcake" made with the nutritional yeast coating is approx. 130 calories and 13 net carbs. Serve them up any way you like and enjoy.
Avocado Cauliflower Salad
This is a delightful salad, I really enjoyed it on a leaf of romaine, but it would be delicious in a wrap as well. It is a bit like a potato salad only without the potatoes. The finely diced vegetables make it easy to eat, the lemon gives it a fresh taste, and the avocado gives it the creaminess I like in a side salad.
2 cups riced cauliflower
1/2 small red onion finely diced
2 ribs of celery finely diced
2 avocados, pitted, peeled, and diced
2 T fresh lemon juice
1/2 cup chopped walnuts
2 T of your favorite Vegan Mayo
1/2 T Italian seasoning
S&P to taste
Put the riced cauliflower in microwave for 4 min stirring once. Set aside to cool. Then mix the rest of the ingredients together first, stir in the cauliflower, and finally the avocados. Then stir lightly again. Refrigerate for at least one hour before serving. This makes 4 servings approx 290 calories ea. 7 net carbs. Enjoy!
Avocado on Toast
First of all you will want to find yourself a good low carb high fiber bread. I like 7 grain, low carb bread from Sami's Bakery (about 2 net carbs per slice) that I find locally, but do some research and you will find one in your area.
This is so filling, and so delicious, Time to prepare is about 5 minutes.
1 large ripe avocado
1/2 T of lime juice
1/2 tsp crushed chili peppers
Salt and pepper to taste
2 T of diced onion
2 slices of tomatoes diced
2 pieces of toast
Deseed your avocado, and scoop out the deliciousness into a bowl. Add a touch of dried chili peppers if you like it a little spicy, a sprinkle of lime juice, salt and pepper. Using a fork, smash it all up to get the consistency you like. In the meantime, put your toast in the toaster until med brown.
Spread your smashed avocado on the toast, then sprinkle it with the diced onions and tomatoes. You can add a bit more salt and pepper if you like. Eat up! One serving, approx. 425 calories, and 6 net carbs, depending on what kind of bread you use.
This is so filling, and so delicious, Time to prepare is about 5 minutes.
1 large ripe avocado
1/2 T of lime juice
1/2 tsp crushed chili peppers
Salt and pepper to taste
2 T of diced onion
2 slices of tomatoes diced
2 pieces of toast
Deseed your avocado, and scoop out the deliciousness into a bowl. Add a touch of dried chili peppers if you like it a little spicy, a sprinkle of lime juice, salt and pepper. Using a fork, smash it all up to get the consistency you like. In the meantime, put your toast in the toaster until med brown.
Spread your smashed avocado on the toast, then sprinkle it with the diced onions and tomatoes. You can add a bit more salt and pepper if you like. Eat up! One serving, approx. 425 calories, and 6 net carbs, depending on what kind of bread you use.
Cabbage Soup
I was inspired to make this soup because I had just picked my first homegrown Napa cabbage out of my garden. My wheels were turning what to do with it. Since we were experiencing such a chilly day here in Florida, I decided a soup was in order. It really hit the spot and warmed me right up.
1 Napa Cabbage, chopped
1 white onion, chopped
2 cloves garlic, minced
2 chopped carrots
4 sliced red radishes
2 ribs of celery, chopped
3 kale leaves chopped
2 cups broccoli florets
1/2 cup cauliflower florets
1 block of extra firm tofu, cut into 1/2 inch cubes
4 cups of Veg Broth
2 tsp minced ginger
2 T low sodium soy sauce
1 tsp poultry seasoning
Extra Water as needed
Bring broth to a boil, add onion, celery, and carrots first, let simmer while chopping the rest of the vegetables, and tofu. Add all the rest, cover and let simmer 30 min. on low heat. Serve this up with your favorite crusty bread. Makes approx 6 servings, 134 calories ea, and only 11 net carbs. Enjoy this flavorful soup!
I was inspired to make this soup because I had just picked my first homegrown Napa cabbage out of my garden. My wheels were turning what to do with it. Since we were experiencing such a chilly day here in Florida, I decided a soup was in order. It really hit the spot and warmed me right up.
1 Napa Cabbage, chopped
1 white onion, chopped
2 cloves garlic, minced
2 chopped carrots
4 sliced red radishes
2 ribs of celery, chopped
3 kale leaves chopped
2 cups broccoli florets
1/2 cup cauliflower florets
1 block of extra firm tofu, cut into 1/2 inch cubes
4 cups of Veg Broth
2 tsp minced ginger
2 T low sodium soy sauce
1 tsp poultry seasoning
Extra Water as needed
Bring broth to a boil, add onion, celery, and carrots first, let simmer while chopping the rest of the vegetables, and tofu. Add all the rest, cover and let simmer 30 min. on low heat. Serve this up with your favorite crusty bread. Makes approx 6 servings, 134 calories ea, and only 11 net carbs. Enjoy this flavorful soup!
"Chicken Salad"
One of my very favorite sandwiches used to be chicken salad, well at least the way I used to make it. I still love it, but of course without the chicken and cruelty involved, and without the saturated fat. I hope you enjoy this revised low carb recipe as much as I do.
Ingredients:
2 cups (measured before hydrated) Butler Soy Curls, see link below to order online
1 T Poultry seasoning + 1-2 more tsp as needed
1 tsp Parsley
1/2 white onion diced
2-3 ribs of celery diced
3/4 cup chopped walnuts
5 T Plant Based Mayo (I like Tofu Mayo)
S&P to taste
Hydrate your Butler Soy Curls in 4 cups warm water for 15 min with 1 T Poultry Seasoning stirred in. After they hydrate you will end up with nearly 4 cups of soy curls. Then squeeze all excess liquid from them, and chop up soy curls in small pieces or pulse in food processor, and put in med hot skillet with a T of soy sauce, stir until lightly browned, set aside to cool. After cooled, put in large bowl, and sprinkle a bit more poultry seasoning, parsley, s&P, then... simply add all the rest of the ingredients, stir well and season more or less to taste. Keep tasting and make it the way you like it. Refrigerate for at least one hour before serving on top of a salad, in a low carb tortilla, or just plain. 4 servings, approx 300 calories ea, 6 net carbs per serving. Yum! Some great additions to this salad are some shelled edamame, and avocado.
Ingredients:
2 cups (measured before hydrated) Butler Soy Curls, see link below to order online
1 T Poultry seasoning + 1-2 more tsp as needed
1 tsp Parsley
1/2 white onion diced
2-3 ribs of celery diced
3/4 cup chopped walnuts
5 T Plant Based Mayo (I like Tofu Mayo)
S&P to taste
Hydrate your Butler Soy Curls in 4 cups warm water for 15 min with 1 T Poultry Seasoning stirred in. After they hydrate you will end up with nearly 4 cups of soy curls. Then squeeze all excess liquid from them, and chop up soy curls in small pieces or pulse in food processor, and put in med hot skillet with a T of soy sauce, stir until lightly browned, set aside to cool. After cooled, put in large bowl, and sprinkle a bit more poultry seasoning, parsley, s&P, then... simply add all the rest of the ingredients, stir well and season more or less to taste. Keep tasting and make it the way you like it. Refrigerate for at least one hour before serving on top of a salad, in a low carb tortilla, or just plain. 4 servings, approx 300 calories ea, 6 net carbs per serving. Yum! Some great additions to this salad are some shelled edamame, and avocado.
Spicy Seitan Sausage
I needed something with a kick, I was craving something spicy. So late at night I whipped these up and put in the crockpot to simmer overnight. Oh my gosh, so good! Slice them up into a pan with onions, peppers, and mushrooms.
Ingredients:
1/4 cup Almond Flour
3/4 cup Vital Wheat Gluten
2 tablespoons dried minced onion
1.5 tablespoons crushed fennel seeds
1/4 tsp Sage
1/2 tsp Paprika
1/4 tsp Crushed chili peppers
1/4 tsp Garlic
1/4 tsp Turmeric
1/4 tsp Cajun Seasoning
1/8 tsp Cumin
____
1 heaping tablespoon almond butter (melted in microwave)
1 tablespoon liquid smoke
1 tablespoon low sodium soy sauce
1 cup water
Mix dry ingredients together first. Mix wet ingredients in separate bowl. Combine the two and stir well with a wood fork. Then knead the dough lightly for a few minutes. Pull apart into 6 pieces. With your hands shaped these into long hot dog shapes as good as you can then roll up in foil like a tootsie roll and twist the ends shut. Put in crockpot full of water and two bay leaves and cook on high for 8 hrs. (I put mine in overnight and they were perfectly done when I awoke) If you prefer, you can simply simmer on the stovetop with lots of water covered for about an hour. After cooking you simply brown them in a hot non stick frying pan until browned on all sides. You can eat them on a hot dog bun, or in a stir-fry as shown with onions, peppers, and mushrooms. Ooooh, la la. These are HOT and SPICY! If you don't like spicy, you may wish to cut the spices in half. Each link is approx. 100 calories, and 3 net carbs.
I needed something with a kick, I was craving something spicy. So late at night I whipped these up and put in the crockpot to simmer overnight. Oh my gosh, so good! Slice them up into a pan with onions, peppers, and mushrooms.
Ingredients:
1/4 cup Almond Flour
3/4 cup Vital Wheat Gluten
2 tablespoons dried minced onion
1.5 tablespoons crushed fennel seeds
1/4 tsp Sage
1/2 tsp Paprika
1/4 tsp Crushed chili peppers
1/4 tsp Garlic
1/4 tsp Turmeric
1/4 tsp Cajun Seasoning
1/8 tsp Cumin
____
1 heaping tablespoon almond butter (melted in microwave)
1 tablespoon liquid smoke
1 tablespoon low sodium soy sauce
1 cup water
Mix dry ingredients together first. Mix wet ingredients in separate bowl. Combine the two and stir well with a wood fork. Then knead the dough lightly for a few minutes. Pull apart into 6 pieces. With your hands shaped these into long hot dog shapes as good as you can then roll up in foil like a tootsie roll and twist the ends shut. Put in crockpot full of water and two bay leaves and cook on high for 8 hrs. (I put mine in overnight and they were perfectly done when I awoke) If you prefer, you can simply simmer on the stovetop with lots of water covered for about an hour. After cooking you simply brown them in a hot non stick frying pan until browned on all sides. You can eat them on a hot dog bun, or in a stir-fry as shown with onions, peppers, and mushrooms. Ooooh, la la. These are HOT and SPICY! If you don't like spicy, you may wish to cut the spices in half. Each link is approx. 100 calories, and 3 net carbs.
Tofu Scramble
The great thing about a tofu scramble is you can add whatever your favorite things are. This is just an example of the goodness you can create. I make a lot of these, I enjoy these for breakfast, and just as often for dinner.
Ingredients:
1/2 block of tofu, drained and pressed
1/4 white onion chopped
1 red pepper chopped
3 large white mushrooms, chopped
1 tsp minced garlic
1 cup finely chopped fresh spinach
1/2 tsp curry powder
2 T of nutritional yeast flakes
2 T medium salsa
1 T fresh parsley
S&P to taste
In large skillet, put in your onions, peppers, garlic, soy sauce, and mushrooms, and saute for just a couple minutes. Then add the tofu crumbled up, garlic, curry powder, herbs, and saute' over medium heat for about 5-6 minutes until everything is good and tender. Add T's of water to keep it from sticking to the pan if needed. Add the nutritional yeast, and 2 T of salsa, and combine. I like to eat this as a main dish, or you can roll it up in a low carb tortilla. 2 large serving... Approx 200 calories and 9 net carbs..
The great thing about a tofu scramble is you can add whatever your favorite things are. This is just an example of the goodness you can create. I make a lot of these, I enjoy these for breakfast, and just as often for dinner.
Ingredients:
1/2 block of tofu, drained and pressed
1/4 white onion chopped
1 red pepper chopped
3 large white mushrooms, chopped
1 tsp minced garlic
1 cup finely chopped fresh spinach
1/2 tsp curry powder
2 T of nutritional yeast flakes
2 T medium salsa
1 T fresh parsley
S&P to taste
In large skillet, put in your onions, peppers, garlic, soy sauce, and mushrooms, and saute for just a couple minutes. Then add the tofu crumbled up, garlic, curry powder, herbs, and saute' over medium heat for about 5-6 minutes until everything is good and tender. Add T's of water to keep it from sticking to the pan if needed. Add the nutritional yeast, and 2 T of salsa, and combine. I like to eat this as a main dish, or you can roll it up in a low carb tortilla. 2 large serving... Approx 200 calories and 9 net carbs..
Flax Flatbread
This is a delicious simple flatbread or English muffin using only basic ingredients like flaxmeal, almond meal, psyllium husk, some sesame seeds etc... It turned out fabulous, the very best result in many experiments I have been doing with low carb flatbreads. There is no added oil to this recipe and I think that is what makes it so light tasting. I have been eliminating refined carbs from my diet, but I do like bread once in a while, so this really fills a void. I can cut it in half and toast it, and it is quite like an english muffin, or just leave them as is and top with my favorite toppings. It has become something I make every week. It has a really good texture, and could be changed up by adding different spices and flavors.
Ingredients:
3/4 cup ground flax
3 T Almond Flour
2 T Psyllium Husk powder (crucial to the recipe)
1 T sesame seeds
1/2 heaping tsp baking powder
Pinch of Salt
1 cup (+-) of warm water.
Combine all ingredients in a bowl, dry ingredients first, then water. Start with 1/2 cup water and add more as needed, it will eventually be the texture of a bread dough. I kneaded for a couple minutes then let it sit for about 5 min while the oven was preheating to 375 degrees. Then I make balls, place between 2 pieces of parchment paper and use a rolling pin to flatten evenly to about a 1/4 to 1/2 inch thick. (they will puff up) Bake at 375 for 30- 40 min depending how large you make them, I only made 4 with this so if you make more smaller ones reduce your cooking time. Let these cool completely before eating or they wont taste right. They are so good, and they also store well in a plastic bag, they will taste just as fresh the next day, or longer. I enjoyed them cut in half and popped in the toaster. I have also made them larger, rolled out flatter and used them as a tortilla to fill with goodies. This makes 4 good sized muffins or 2 large tortillas/flatbreads for roll ups. I usually double the recipe now that I know how much I like them. Enjoy! Approx 165 calories ea, and 2 net carbs per muffin.
This is a delicious simple flatbread or English muffin using only basic ingredients like flaxmeal, almond meal, psyllium husk, some sesame seeds etc... It turned out fabulous, the very best result in many experiments I have been doing with low carb flatbreads. There is no added oil to this recipe and I think that is what makes it so light tasting. I have been eliminating refined carbs from my diet, but I do like bread once in a while, so this really fills a void. I can cut it in half and toast it, and it is quite like an english muffin, or just leave them as is and top with my favorite toppings. It has become something I make every week. It has a really good texture, and could be changed up by adding different spices and flavors.
Ingredients:
3/4 cup ground flax
3 T Almond Flour
2 T Psyllium Husk powder (crucial to the recipe)
1 T sesame seeds
1/2 heaping tsp baking powder
Pinch of Salt
1 cup (+-) of warm water.
Combine all ingredients in a bowl, dry ingredients first, then water. Start with 1/2 cup water and add more as needed, it will eventually be the texture of a bread dough. I kneaded for a couple minutes then let it sit for about 5 min while the oven was preheating to 375 degrees. Then I make balls, place between 2 pieces of parchment paper and use a rolling pin to flatten evenly to about a 1/4 to 1/2 inch thick. (they will puff up) Bake at 375 for 30- 40 min depending how large you make them, I only made 4 with this so if you make more smaller ones reduce your cooking time. Let these cool completely before eating or they wont taste right. They are so good, and they also store well in a plastic bag, they will taste just as fresh the next day, or longer. I enjoyed them cut in half and popped in the toaster. I have also made them larger, rolled out flatter and used them as a tortilla to fill with goodies. This makes 4 good sized muffins or 2 large tortillas/flatbreads for roll ups. I usually double the recipe now that I know how much I like them. Enjoy! Approx 165 calories ea, and 2 net carbs per muffin.
Seed Crackers
Sometimes you just need something good to spread your delicious dips and spreads on, and if you are cutting back on refined flour, it can be difficult to find a good crunchy cracker. This one does the trick for me. It is mostly hulled seeds and water, naturally low carb and pretty darn simple to make.. I used roasted seeds, but you could also use raw seeds.
Mix all ingredients together Put into a bowl, and stir in the water a little at a time until you get the right consistency to roll out thinly. Let sit in bowl for about 15 min while preheating the oven to 300 degrees. Then put parchment paper over large cookie sheet, form dough ball and put another piece of parchment paper over it and roll it out with a rolling pin to about a 1/4 in thick. Score it with a pizza cutter into cracker shapes, this will make it easier to break up later. Place in oven for one hour, then remove and run your pizza cutter over it again to insure it is easy to break up later.. Put back in oven, (reduce heat to 275 degrees) for approx another 30 to 50 minutes. A convection oven works great for these. Really keep your eye on them at this point so they do not burn. They should be crispy right out of the oven, not soft at all, If they do not get crispy put them back in the oven after you turn it off and leave inside the warm oven for another 30-60 min.. Remove from oven, let cool completely, then break into squares. I got about 60 med size crackers out of mine. Depending on how big you cut them, they will be between 25-35 calories per cracker, with one net carb.
Before baking, consider rolling some whole seeds over the top, it will look pretty and make them taste even better, I like to sprinkle some whole pumpkin seeds and sesame seeds on the top. And sometimes a sprinkle of sea salt before baking.
Sometimes you just need something good to spread your delicious dips and spreads on, and if you are cutting back on refined flour, it can be difficult to find a good crunchy cracker. This one does the trick for me. It is mostly hulled seeds and water, naturally low carb and pretty darn simple to make.. I used roasted seeds, but you could also use raw seeds.
- 0.50 cup, Hemp Seeds
- 0.50 cup(s), Ground Flax Meal
- 3 tablespoon (5 g), Psyllium Husk Powder
- 1 tsp, Clabber Girl Baking Powder
- 1 tsp, Stevia Sweetener - Packet
- 0.06 tsp(s), Spices, garlic powder
- 0.06 tsp(s), Spices, onion powder
- 1 teaspoon, Salt
- 2 cup (8 fl oz), Water - Municipal
- 0.50 cup(s), Organic Sunflower Seeds Hulled
- 0.50 cup, Hulled Pumpkin Seeds
Mix all ingredients together Put into a bowl, and stir in the water a little at a time until you get the right consistency to roll out thinly. Let sit in bowl for about 15 min while preheating the oven to 300 degrees. Then put parchment paper over large cookie sheet, form dough ball and put another piece of parchment paper over it and roll it out with a rolling pin to about a 1/4 in thick. Score it with a pizza cutter into cracker shapes, this will make it easier to break up later. Place in oven for one hour, then remove and run your pizza cutter over it again to insure it is easy to break up later.. Put back in oven, (reduce heat to 275 degrees) for approx another 30 to 50 minutes. A convection oven works great for these. Really keep your eye on them at this point so they do not burn. They should be crispy right out of the oven, not soft at all, If they do not get crispy put them back in the oven after you turn it off and leave inside the warm oven for another 30-60 min.. Remove from oven, let cool completely, then break into squares. I got about 60 med size crackers out of mine. Depending on how big you cut them, they will be between 25-35 calories per cracker, with one net carb.
Before baking, consider rolling some whole seeds over the top, it will look pretty and make them taste even better, I like to sprinkle some whole pumpkin seeds and sesame seeds on the top. And sometimes a sprinkle of sea salt before baking.
Low Carb Creamy Vegetable Soup
I make a big batch of this soup so I can enjoy it for days. I would guess it to make approx. 6-7 servings depending on how big your soup bowl is. It may look like a lot of ingredients but trust me, it is really simple to pull together, and the broth is so delicious and flavorful.
Ingredients:
1 med white onion diced
3 ribs of celery diced
1/2 of small red pepper diced
1/2 tsp minced garlic
4 full size carrots diced
1 whole head of cauliflower, chopped into bite size pieces
5 cups of fresh broccoli florets
2 cups of fresh green beans cut into bite size pieces
2 fresh red tomatoes diced
2 cups of fresh spinach chopped
4 cups of Veg Broth
4 full bay leaves (be sure and remove these before serving)
1 T of Italian Seasoning
1 tsp of Better than Bouillon Veg seasoning
S&P to taste
1.5 T of soy sauce
1 tsp of minced ginger
___________
1/2 cup raw cashews
1 cup water
___________
1/2 cup nutritional yeast
Use large pot, put a small amount of water in bottom and saute' the onions, peppers, and celery for about 10 min adding more liquid as needed. Add the veg broth, then add the rest of the vegetables and spices. Bring to boil, then turn down heat to low, cover tightly with lid and simmer for 30-35 min stirring occasionally. While that is cooking put your raw cashews and water in a high speed blender or nutribullet and blitz into a creamy sauce. When all vegetables are good and tender, remove your bay leaves, and stir in the cashew sauce and the 1/2 cup of nutritional yeast (gives it a great cheezy flavor), stir well and cook over low heat for another 10 minutes or so, taste and add more spices if desired. I garnished mine with some chopped green onion just before serving. So delicious. Enjoy! 6 servings, approx 200 calories ea, 15 net carbs.
I make a big batch of this soup so I can enjoy it for days. I would guess it to make approx. 6-7 servings depending on how big your soup bowl is. It may look like a lot of ingredients but trust me, it is really simple to pull together, and the broth is so delicious and flavorful.
Ingredients:
1 med white onion diced
3 ribs of celery diced
1/2 of small red pepper diced
1/2 tsp minced garlic
4 full size carrots diced
1 whole head of cauliflower, chopped into bite size pieces
5 cups of fresh broccoli florets
2 cups of fresh green beans cut into bite size pieces
2 fresh red tomatoes diced
2 cups of fresh spinach chopped
4 cups of Veg Broth
4 full bay leaves (be sure and remove these before serving)
1 T of Italian Seasoning
1 tsp of Better than Bouillon Veg seasoning
S&P to taste
1.5 T of soy sauce
1 tsp of minced ginger
___________
1/2 cup raw cashews
1 cup water
___________
1/2 cup nutritional yeast
Use large pot, put a small amount of water in bottom and saute' the onions, peppers, and celery for about 10 min adding more liquid as needed. Add the veg broth, then add the rest of the vegetables and spices. Bring to boil, then turn down heat to low, cover tightly with lid and simmer for 30-35 min stirring occasionally. While that is cooking put your raw cashews and water in a high speed blender or nutribullet and blitz into a creamy sauce. When all vegetables are good and tender, remove your bay leaves, and stir in the cashew sauce and the 1/2 cup of nutritional yeast (gives it a great cheezy flavor), stir well and cook over low heat for another 10 minutes or so, taste and add more spices if desired. I garnished mine with some chopped green onion just before serving. So delicious. Enjoy! 6 servings, approx 200 calories ea, 15 net carbs.
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Cauliflower Salad
This is a fresh and light side dish. Lower in carbs than a potato salad but with flavors that really pop. I fresh picked the kale, parsley, and rosemary from my garden but you can certainly used dried as well. Use about half the amount for dried rather than fresh herbs.
Ingredients:
1 10 oz. bag of steam and serve Riced Cauliflower
1/2 of small yellow onion diced finely
1 small red pepper diced finely
3 small ribs of celery diced finely
1 med size leaf of curly kale, chopped finely
2 T of fresh Italian flat leaf parsley chopped finely
1 T of fresh Rosemary chopped finely
1.5 tsp dried dill
1/2 tsp sea salt
1/2 tsp cracked black pepper
1 tsp of sugar or sugar substitute
2 T of fresh lemon juice
4 or 5 T of your favorite Vegan Mayo
Cook the Riced Cauliflower according to directions. Open bag and set aside to cool completely. In med. bowl, combine the rest of the ingredients. When cauliflower is completely cooled, add this to the mix, stir well and refrigerate for at least one hour before serving.
What makes this salad work so well, is finely dicing all of the ingredients so they are all about the same size as the riced cauliflower. This is a delightful side dish to compliment your meal. This makes 4 good size servings, Approx 120 calories per serving, with 5 net carbs.
This is a fresh and light side dish. Lower in carbs than a potato salad but with flavors that really pop. I fresh picked the kale, parsley, and rosemary from my garden but you can certainly used dried as well. Use about half the amount for dried rather than fresh herbs.
Ingredients:
1 10 oz. bag of steam and serve Riced Cauliflower
1/2 of small yellow onion diced finely
1 small red pepper diced finely
3 small ribs of celery diced finely
1 med size leaf of curly kale, chopped finely
2 T of fresh Italian flat leaf parsley chopped finely
1 T of fresh Rosemary chopped finely
1.5 tsp dried dill
1/2 tsp sea salt
1/2 tsp cracked black pepper
1 tsp of sugar or sugar substitute
2 T of fresh lemon juice
4 or 5 T of your favorite Vegan Mayo
Cook the Riced Cauliflower according to directions. Open bag and set aside to cool completely. In med. bowl, combine the rest of the ingredients. When cauliflower is completely cooled, add this to the mix, stir well and refrigerate for at least one hour before serving.
What makes this salad work so well, is finely dicing all of the ingredients so they are all about the same size as the riced cauliflower. This is a delightful side dish to compliment your meal. This makes 4 good size servings, Approx 120 calories per serving, with 5 net carbs.
Blueberry Muffins
These sweet little morsels will start your day off right. They are sweet, but not overly sweet. They are quite low carb and low calorie but will still satisfy your morning hunger. They are made without refined flour, so go ahead and indulge. I added some sliced almonds but you could change those out with walnuts if you prefer, (the carb count will be a bit higher)
Ingredients:
These are approx. 110 calories ea with 7 net carbs as made above with Splenda.
Optional suggested additions include walnuts, shredded coconut, and 2 T of sugar free maple syrup if you are looking for some additional sweetness.
These sweet little morsels will start your day off right. They are sweet, but not overly sweet. They are quite low carb and low calorie but will still satisfy your morning hunger. They are made without refined flour, so go ahead and indulge. I added some sliced almonds but you could change those out with walnuts if you prefer, (the carb count will be a bit higher)
Ingredients:
- 1 cup, Coconut Flour
- 1 cup, Almond Flour
- 1 T ground flax seed
- 2 tablespoons Psyllium Husk Powder
- 1 tsp baking soda
- 1 1/2 tsp baking powder
- 10 packets Splenda or 1/4 cup of sugar of choice
- Pinch of cinnamon
- Pinch of pumpkin spice
- _________
- 1 1/2 tsp, Vanilla extract
- 1 tablespoon almond butter or peanut butter melted
- 1.50 cup(s), Water - Municipal
- 1 cup, Unsweetened Almond Milk
- __________
- 1 cup, Blueberries
- 0.50 cup(s), Sliced Almonds
These are approx. 110 calories ea with 7 net carbs as made above with Splenda.
Optional suggested additions include walnuts, shredded coconut, and 2 T of sugar free maple syrup if you are looking for some additional sweetness.
Black Soy Bean Burger
Black soy beans have lots of fiber, so the net carbs are low. I think they taste just like regular black beans, so you can substitute them wherever you would use black beans. I have only been able to find them in my local health food store or online. The brand I use is Eden.
INGREDIENTS:
Drain and rinse your can of soy beans. Save 2-3 tablespoons of the juice from beans. Put beans in bowl, and smash with fork, leaving some chunks. If you prefer you can do this in a food processor but be careful to only pulse a few times so you don't turn it into a paste, you want some bean chunks. Add diced onion, diced peppers, almond flour, and taco seasoning. Mix well and add your bean juice as needed to get them to stick together well. Form into 3 large patties, and you can bake these at 420 degrees for about 30-35 min, flipping once until good and brown. They should be crunchy on the outside. They are also excellent in the air fryer for about 25 minutes. (that is how I prepared this one) Top with your favorite toppings. I found guacamole and salsa to be an excellent choice.
Each burger contains approx. 179 calories, and 4 net carbs.
INGREDIENTS:
- 1/2 cup, Almond Flour
- 1/4 cups, Green Onions, diced
- 1/4 cup(s), Peppers, sweet, red, raw, diced
- 1 Tablespoon taco Seasoning
- 1 15 oz can Black Soy Beans (drained and rinsed)
- 2 Tablespoons of the bean juice from the can
- Salt and Pepper to taste
Drain and rinse your can of soy beans. Save 2-3 tablespoons of the juice from beans. Put beans in bowl, and smash with fork, leaving some chunks. If you prefer you can do this in a food processor but be careful to only pulse a few times so you don't turn it into a paste, you want some bean chunks. Add diced onion, diced peppers, almond flour, and taco seasoning. Mix well and add your bean juice as needed to get them to stick together well. Form into 3 large patties, and you can bake these at 420 degrees for about 30-35 min, flipping once until good and brown. They should be crunchy on the outside. They are also excellent in the air fryer for about 25 minutes. (that is how I prepared this one) Top with your favorite toppings. I found guacamole and salsa to be an excellent choice.
Each burger contains approx. 179 calories, and 4 net carbs.
Edamame Hummus
Attention all you hummus lovers out there! I have honestly never tried a hummus I disliked and I have tried a lot of them. Last week while out of state, I picked up a readymade hummus at the local grocery, a hummus made primarily from edamame beans. I ate the whole thing. Honestly it was so good, I made it a meal. I decided to try and make it myself at home, (without all the additives and preservatives they put in the store bought brands) and after my second try, Success! Oh, so good, I will try and control myself and separate it into 4 servings this time... but no promises. I hope you like it as well. It is delicious, naturally lower in net carbs than typical garbanzo beans hummus, and a lighter flavor. I served it with my seed crackers.
Ingredients:
1.5 cups cooked shelled edamame (the young green version, not the black or yellow)
2 tsp almond butter or tahini
1/2 cup water
2 tablespoons lemon juice
1/2 tsp sea salt
dash of dried crushed red pepper (optional)
Cook edamame according to directions. I bought a frozen bag and simply boiled for about 6 minutes, drained then cooled. If you can find them already cooked, even better! Mix all ingredients in a blender, I used my nutribullet. Mix until good and creamy, shouldn't take more than a couple minutes. If too thick add a tablespoon of water at a time until you get the right consistency. This makes about 4 servings, approx. 130 calories ea, 6 net carbs. Enjoy!
Ingredients:
1.5 cups cooked shelled edamame (the young green version, not the black or yellow)
2 tsp almond butter or tahini
1/2 cup water
2 tablespoons lemon juice
1/2 tsp sea salt
dash of dried crushed red pepper (optional)
Cook edamame according to directions. I bought a frozen bag and simply boiled for about 6 minutes, drained then cooled. If you can find them already cooked, even better! Mix all ingredients in a blender, I used my nutribullet. Mix until good and creamy, shouldn't take more than a couple minutes. If too thick add a tablespoon of water at a time until you get the right consistency. This makes about 4 servings, approx. 130 calories ea, 6 net carbs. Enjoy!
Seitan Turkey Roast
What is Seitan? It is a meat substitute used by vegetarians and vegans. My dog, Simba in the picture above is a big fan of it too, lol. It has the texture of meat. There is not much flavor on its own, so you add whatever flavor you like. It is very high in protein, and a really good meat substitute. Below you will find a basic Seitan recipe with more of a Smoked Turkey flavor. It is really good, it can be used sliced up thinly as a lunchmeat, thicker like a meatloaf, or shredded in food processor to use in stir frys, etc... Any way you make it, this stuff is amazing! Once you get the hang of making it, the possibilities are endless.
Ingredients:
Wet:
1 cup water
2 T apple cider vinegar
2 T soy sauce (do NOT use if you want a white turkey breast)
2 T Peanut Butter
1/2 Tablespoon Liquid Smoke
1/2 block of extra firm tofu (If *baking instead of simmering I recommend using a full block)
S&P to taste
Dry:
2 cups VITAL WHEAT GLUTEN (no substitutes for this, it is "vital" to the recipe)
1 1/2 cups finely ground Almond Flour
1 tsp smoked paprika (do not use if you want a really white turkey)
2 tsp onion powder or to taste
1-2 tsp garlic powder or to taste
2-3 Tablespoons Mrs. Dash Chicken Seasoning (I used 3)
1/2 tsp rubbed sage
1/2 cup nutritional yeast
1.5 tsp parsley
1/4 tsp turmeric (optional, but will give it a slightly golden color)
1/2 tsp Everglades seasoning, (or any all purpose seasoning)
S&P to taste
Simmer Sauce:
8-10 cups water
2 Bay Leaves
2 stalks of celery roughly chopped
1/2 white onion roughly chopped
2 T soy sauce (do NOT use for a white turkey)
Combine and whisk together dry ingredients. In food processor or nutribullet, blitz together your wet ingredients. (Drain excess water off tofu before using.) Pressing is not necessary... After both wet and dry ingredients are well mixed separately, combine together. Add the wet to the dry just a bit at a time, If it is too dry after adding all wet ingredients, add more water a tablespoon at a time. Stir with wood spoon, then use hands and knead for 3-5 minutes. (this is important) After well kneaded it should feel a bit like elastic. (yep, I said elastic, a bit of a stretchy rubbery feel) Put back in bowl, cover with damp towel for 5 minutes. *In the meantime, heat up your simmer sauce. The bay leaves are an important ingredient in the simmer sauce as it will give it a lovely flavor. Once it comes to a boil, lower temp to a slow simmer. Do NOT boil seitan. Roll up Seitan with your hands into a log shape. If you like to do a rub of spices on your seitan, this would be the time to do that, I like to rub on some additional poultry seasoning, thyme, and rosemary. Now you can wrap it in foil (I prefer foil) or cheesecloth so it will keep its shape, wrap it loosely allowing some room for it to expand, and to allow some of the broth to seep inside. I have also found my personal preference is just putting the entire log directly in the broth. It gives it a great flavor, it just won't look as perfect. Make sure your pan is large enough, seitan expands as it cooks. Simmer for 1 hour, turning gently every 15 min.. You can eat it like this but I prefer roasting it in the oven for another 45 min or so at 350 degrees, basting it in it's own juices occasionally. Slice and serve. Makes about 10 servings, 265 calories ea, 6 net carbs.
Tofu Nuggets
You can make this oil free recipe in the oven as well as the air fryer, but if possible, use the air fryer.
1 block of extra firm tofu, drained and pressed dry for a few minutes, then cut into cubes
3 T Nutritional Yeast (or more if you prefer)
1/2 tsp Poultry Seasoning
In bowl, mix the yeast and seasoning. Then put cubes of tofu in and lightly stir until coated well. Toss gently into your air fryer basket, and set timer to 10 minutes at 400 degrees. After 10 min, shake or stir lightly, then turn back on for another 10 minutes, or until good and crunchy. This makes 2 servings, 230 calories each, and only 4 net carbs.
1 block of extra firm tofu, drained and pressed dry for a few minutes, then cut into cubes
3 T Nutritional Yeast (or more if you prefer)
1/2 tsp Poultry Seasoning
In bowl, mix the yeast and seasoning. Then put cubes of tofu in and lightly stir until coated well. Toss gently into your air fryer basket, and set timer to 10 minutes at 400 degrees. After 10 min, shake or stir lightly, then turn back on for another 10 minutes, or until good and crunchy. This makes 2 servings, 230 calories each, and only 4 net carbs.
Thank you for visiting. The Low Carb Vegan Diet is just one aspect of how I lost 45 pounds eating a healthy plant based diet. Now I am back to the weight I was in my 20's and have never felt better. To read my whole story, click on the picture below.