Category Archives: Fat Free Vegan Low Sugar

This eating approach is not meant to be used long-term. We use this plan only for clients with specific genetic variants that compromise the ability to remove fats and oils from their bodies efficiently. The initial 2-4 weeks of no oils/fats is meant to allow for the body to clear these from the system (as a sort of reset) so we can start fresh by gradually reintroducing only healthy oils/fats. With a gradual reintroduction, we help clients determine the amount they tolerate while still achieving weight loss and other health goals. We do not recommend this type of eating plan without expert guidance, or without knowing if this is an appropriate approach for you.

Zucchini Bake

zucchini bake
Photo and recipe courtesy of Leaves of Life.

Ingredients:

  • 2 medium zucchinis, one sliced lengthways and one sliced crossways
  • Peppers sliced into large rings
  • 1/2 cup salsa
  • 2-3 tbsps chopped fresh basil
  • 1 large tomato, sliced
  • Drizzle of olive oil
  • Salt and pepper and dry oregano to taste

Instructions:

  1. Make one layer of round zucchini slices
  2. Top with a layer of pepper rings
  3. Make a layer of lengthwise zucchini slices
  4. Spread basil evenly over top and add another layer of round zucchini slices
  5. Finish with a layer of tomato slices, olive oil and fresh salsa
  6. Bake at 375 for 30 minutes or until bubbly and golden on top

Tips:

Try some flavor infused olive oil for a little extra oomph.  Lime or lemon infused or Tuscan herbs would work well here.

Fresh Salsa

salsa2
Photo and recipe courtesy of Leaves of Life

I’m not precise w/salsa, but here’s what I throw in:

Ingredients:

  • Tomatoes
  • Assorted peppers (1-2 hot ones to jack it up a little)
  • Onion (purple is beautiful)
  • Basil and assorted other herbs (parsley, cilantro, marjoram, whatever is on hand)
  • Juice of 1-2 lemons or limes
  •  A li’l salt 
  • Garlic–several cloves, peeled 

Instructions:

  1. Dice one large tomato, onion and largest peppers and set aside
  2. Blend all remaining ingredients in a blender
  3. Combine chopped and blended ingredients and season to taste
  4. Bam!  Salsa!

Tips:

Great for topping omelets, added to bean soup during cooking or after, and even as a salad dressing.  Great as a snack with chips–try adding some guac or hummus to balance it.

This is a great way to use abundant cherry tomatoes!

Chili Veg-Out

vegan chili
Recipe and photo courtesy of Leaves of Life
veggies
Check out all the great colors and nutrients packed into this recipe–great way to feed the finicky folks!

Ingredients:

  • 1 large red pepper
  • 1 large yellow pepper
  • 1 large green pepper
  • 1 large orange pepper
  • 1-3 hot peppers, if desired
  • 2 portabello mushrooms
  • 1-2 cups button mushrooms
  • 12-15 roma tomatoes
  • 2 large red tomatoes (or 1 can stewed tomatoes)
  • 1-3 cups fresh salsa
  • 2 medium onions
  • 3-5 cloves garlic, minced
  • 2 tbsp fresh basil, diced
  • 2 tbsp fresh cilantro, diced
  • 1 cup kale chips, crumbled into powder
  • 1 can chick peas, drained
  • 1 can tri-bean blend, drained
  • 1 can pinto or kidney beans, drained
  • 2-3 tbsp chili powder
  • 1-2 tbsp cumin powder
  • 1-2 tsp smoked Spanish paprika
  • Salt and pepper to taste

Directions:

  1. Chop all vegetables into desired size.
  2. Add vegetables to large sauce pan and include some of the juices from the salsa or stewed tomatoes.
  3. Cook, stirring frequently until vegetables are about half cooked.
  4. Add all other ingredients and cook covered on low heat for 20-30 minutes.
  5. Taste and tweak seasonings and serve.

Tip:

If you dig hummus in your chili, but are avoiding fat, try mashing one of the cans of beans and either adding a dollop separately or adding  it back to the chili–definitely creams it up!