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Videos

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Oil-Free Plant Based Dill Potato Salad With Homemade Vegan Mayo

August 29, 2019 by Veronica Grace Leave a Comment

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Oil Free Vegan Cashew White Bean Dill Potato Salad (Plant Based)

Even though Summer is almost over you still have lots of time to enjoy some more family picnics or barbecues. Being plant based doesn’t mean you have to miss out of some of the traditional comfort food salads usually served so I wanted to share this recipe with you!

If you can cook some baby potatoes and you have a blender or a food processor you can make potato salad AND your own plant based vegan mayo. This is my take on a classic recipe including some of my favourite things for cold creamy salads like red onion, celery, dill and pickles.



This recipe is sure to please your friends and family for a cook out or even to pack for lunch for yourself or kids. No need to worry about it being food safe out of the fridge because it’s naturally egg free as well!

Why not give it a try and then tell me what you paired it with by commenting below? Enjoy šŸ™‚



FTC Notice: This blog post contains affiliate links which go to supporting the blog.Ā 

Oil Free Vegan Cashew White Bean Dill Potato Salad (Plant Based)

Oil-Free Plant Based Dill Potato Salad With Homemade Vegan Mayo

Ingredients:

3/4 cup white bean and cashew mayo or other oil free homemade mayo 1.5 lbs baby potatoes (I used red skin)
3 stalks of celery, sliced
6 small sweet gherkin pickles sliced, or other favourite pickle chopped
1/4 red onion, diced 1 green onion/scallion, sliced
1/3 cup of fresh dill, packed and chopped
Herbamare or salt to taste
Fresh ground pepper to taste

Directions:

1). Make or portion out 3/4 cup of white bean and cashew mayo.

2). Wash baby potatoes and slice in half if desired. Place in a steamer basket in a large pot with enough water and steam just until fork tender. Be careful not to overcook the potatoes.



3). Drain and rinse the potatoes in cold water and place in the fridge for at leastĀ half an hour to cool down before dicing and continuing.

4). Prepare the vegetables and herbs.


5). If desired cut the baby potato halves again so they’re now in quarters. Place in a medium or large bowl and add the sliced vegetables and herbs.

Oil Free Vegan Cashew White Bean Dill Potato Salad (Plant Based)

6). Add theĀ white bean and cashew mayoĀ and stir to combine.

7). Taste test and add Herbamare or salt and pepper to taste. DependingĀ on if you used my mayo recipe or another mayo recipe you might want to add some extra dijon mustard if desired.



8). Chill in fridge if desired. Best eaten within 3 days due to fresh ingredients.

Tip: To have an even dice of onion and celery and pickles you can use a vegetable chopper if desired.

Have you ever made your own vegan mayo before? What do you like to put in your potato salad recipe?


Filed Under: Videos Tagged With: cashews, celery, dill, gluten-free, onion, pickles, potato, soy-free, white beans

New Domain Name and Site Name PlantBasedU.com

July 31, 2017 by Veronica Grace

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Hello everyone! I’m still here. Please bear with me as we’ve changed the domain name, logo and site name. If you notice any errors with page links feel free to let me know and I’ll look into it. It’s going to be a slow process eventually replacing all of the old photos with the old watermarks and getting new articles posting again. Thank you for your love and support! We used to be at LowFatVeganChef.com and we are now PlantBasedU.com!

Filed Under: Videos

Liver Flush Q&A Answered by Dr. X Part 1

October 17, 2013 by Veronica Grace 4 Comments

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(Dr. X Project is On Hiatus due to her current work commitments)

So last week I posted our (Dr. X’s and I) video debunking the liver flush, and many of you watched it and agreed, but we got a few angry emails and comments. For this reason Dr. X really wanted to clear up any remaining misconceptions you may have on the liver flush, the gallbladder, how the body works when you drink this oil and citrus/apple juice combination and what is actually coming out after your liver flush.

Here is the video below, and if you’d like to like and subscribe you can do so by clicking on the youtube icon on the bottom right of the video.

Question #1: What about herbal cleanses and herb detoxes?
Question #2: What about the people on curezone who have cured themselves of gallstones? And why is gallbladder surgery the number #1 surgery in America?
Question #3: What are the hard angular whitish grey things I passed during my 13,14,15 liver flush if they were not gallstones? (a couple of handfuls).
Question #4: Why are you talking to us like preschoolers and being condescending?

I’ve also posted extended answers on each question from a second take of our video separately on Dr. X’s youtube site if you need a more in depth answer on each question.



Please feel free to post any additional comments or questions and Dr. X will answer them in a subsequent video. Please note that all communication and comments directed to Dr. X can be used for future video content (but your name will be withheld for privacy.) Enjoy!

References for why the liver flush/gallbladder flush is not physiologically possible from researchers and medical experts:

Harvard Medical School- The Dubious Practice of Detox: http://www.health.harvard.edu/healthbeat/HEALTHbeat_072208.htm

QuackWatch – The Truth About the Gallbladder and Liver Flush http://www.quackwatch.org/01QuackeryRelatedTopics/flushes.html

Mayo Clinic – What is a gallbladder cleanse? Is it an effective way to flush out gallstones?
http://www.mayoclinic.com/health/gallbladder-cleanse/AN01283

A surgeon’s take on the liver flush BASED on the testimonials written on Curezone.com
http://www.sciencebasedmedicine.org/would-you-like-a-liver-flush-with-that-colon-cleanse/

Suggested textbooks by Dr. X – Concise Colour Medical Dictionary (Oxford Paperback Reference) : http://amzn.to/16cyjEU
– Mosby’s Dictionary of Medicine, Nursing & Health Professions, 9e http://amzn.to/1gGn6nv

Picture of Gallbladder: http://en.wikipedia.org/wiki/File:GallbladderAnatomy.png
Wikipedia on Gallbladder: http://en.wikipedia.org/wiki/Gallbladder for a free general information source.

I also wanted to share this video we made back in the spring just to give you an idea of Dr. X’s personal history of illness and being a patient in the medical system while also being a medical student during her struggle for diagnosis of celiac disease. This is why she is so passionate about helping you so you don’t struggle for health and confusion within the natural health and western medical world.

Filed Under: Videos Tagged With: debunked, gallbladder flush, liver flush, q&a, scam

The Liver and Gallbladder Flush is Dangerous and a Scam

October 16, 2013 by Veronica Grace 41 Comments

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The liver/gallbladder flush refers to the practice of mixing about 1 cup of olive oil with citrus juice or apple juice and drinking it quickly in an attempt to “force” your liver to “fill up with bile and dump it”, “forcing the gall bladder to expel gallstones” which supposedly end up in the toilet after you go to the bathroom. Some flushes also recommend drinking epsom salts as well.

People experience cramping, diarrhea, sweating, nausea, or general sickness and exclaim after they complete the “liver flush” they feel SO much better and have rid themselves of those nasty 100 to 200 gallstones they believe they have in their gallbladder…. all without any proof they have any gallstones in the first place, and the fact that what they see in the toilet is actually just saponified oil (oil coagulated with the citrus/apple juice) because the body cannot digest that much oil at one time and must get rid of it. If you’ve tried the liver flush yourself and checked out the end result, notice how those “gallstones” are green (like your olive oil), shiny (like oil) and melt when slightly warmed (like oil is normally a liquid at room temperature and less viscous when heated)… You might also see some white rock like things which would be if you drank a mixture that included epsom salts. So please spread the word and don’t let your loved ones try this dangerous cleanse!

The gallbladder is very tiny in size and there is no way you could pass a couple of handfuls of gallstones each time in your liver flush. An average gallbladder is only 8 cm or 3 inches in length and 4 cm/1.6inch in diameter when FULLY distended (expanded). So the notion that you can pass 100-200 gallstones from the liver flush is grossly incorrect. If even one gallstone was dislodged it could get stuck in the bile duct and send you to the emergency room in excruciating pain requiring surgery. This is not something you want to risk in itself.



Medical references are below so please explore them, it’s important to be aware of the correct physiology of the body. The gallbladder is vey tiny and does not have room to hold bile and 100’s of gallstones (even if they are small) and the common bile duct is an increasingly smaller tube so if a gallstone ever were to dislodge and get stuck there you would have a gallbladder attack and be in the emergency room getting it surgically removed. The only way you can actually have gallstones removed is if they are dissolved by a chemical solution directed under your doctor, or surgically removed. Dr. X explains why the liver/gall bladder flush does NOT actually work the way you think it does and how doing it is actually DANGEROUS for your health!

A surgeon’s take on the liver flush BASED on the testimonials written on Curezone.comĀ http://www.sciencebasedmedicine.org/w…

“So what will happen if you do this (besides your producing a lot of unusually stinky and liquid poop)? Well, you will find things in your stool. If you read the many testimonials and look at the disgusting pictures on all the websites touting liver flushes, you will see photos proudly displayed of greenish balls or various other things that sort of look like–well, sort of ā€œstoneā€-like. Naturally, the liver flushers claim that these are gallstones–without actually proving that’s what they are. Indeed, although it is certainly possible to pass gallstones into the stool and occasionally even find one, it’s highly unlikely to pass such huge numbers of stones (as claimed by testimonials) without previous clinical symptoms of gallbladder disease or without easily detectable stones on ultrasound examination. In some cases, the number of ā€œstonesā€ observed in the stool would have required a gallbladder the size of a football to hold them all! And, given that more always seem to ā€œcome outā€ when additional flushes are done, it would seem to imply that there is an endless supply there to be ā€œdumpedā€ out, a concept that defies plausibility, given that gallstones do not form rapidly enough to replace all the ones supposedly ā€œflushedā€ out. In any case, check out this testimonial to see what I mean:

‘I just completed my 3rd liver cleanse. Whew! 1st cleanse 250 small stones pea size or less brown and green. 2nd cleanse 460 stones, small stones pea size or less brown and green. 3rd cleanse 260 stones light and dark green. Many marble size and 2 almost as big as golf balls (I saved these!) I highly recommend Andreas Moritz’s book, ā€œThe Amazing Liver Cleanseā€. I followed to the letter and did colosan and colonics before and after. I read your testimonials and thought I would add my information.’



As a surgeon, I feel obligated to point out that I have never seen a common bile duct (the tube that runs from the liver to the duodenum, through which bile passes) the diameter of a golf ball. The claim that anything so large could ā€œpassā€ thanks to these flushes strains credibility to the breaking point. This testimonial gets a bit closer to what may be the truth behind liver cleansing:

‘I did a ā€˜liver cleanse’ or gallbladder flush about 6 nights ago! I’m a 50 year old female in good health. I’m not overweight and have no health problems. I’m active and have been a schoolteacher for 25 years.

I did not have any symptoms of gallstones nor did I have an ultrasound. I just had always been curious to try a gallbladder flush and see if anything came out- as they say most everyone has these gallstones and it’s good to get them OUT.

I did the flush at about 9:30 p.m. And I vomited about 12:30!!! I thought oh hell what an un-pleasant waste of time. BUT the next morning I DID pass some (25?) gelatinous looking things that were greenish – none larger than a small pea. I felt lousey – bloated and not hungry the next day. But since then I’ve felt great!!

I think I vomited because I ate some plain white rice and drank some carrot juice about 5pm. I have been researching various liver/gallbladder cleanses and most say NOT to eat all day and to drink organic apple juice and only that for at least 2 days prior. I took only 4oz of fresh squeezed lemon juice followed by 4 oz of olive oil at about 10 pm. I nearly gagged **YUK** as I was taking it! I will do it again but will follow your directions. I wish I had come across this website BEFORE I did my flush!’

Note that this is an asymptomatic woman with absolutely no evidence of gallbladder or liver disease by clinical history, lacking the classic symptoms of right upper quandrant abdominal pain after a fatty meal (more succinctly known as biliary colic)–or any GI symptoms at all! (Although she certainly did produce some symptoms, didn’t she?) Because of curiosity, she made herself miserable for a couple of days with this ā€œliver flushā€ and then noticed something ā€œcoming out.ā€ These ā€œgelatinous thingsā€ were almost certainly not gallstones. There are several varieties of gallstones. Of these, cholesterol stones can be rather soft and easily broken, but I don’t think they could be correctly described as ā€œgelatinous.ā€



In any case, if these ā€œflushesā€ actually flushed gallstones in to the GI tract, to be removed via the feces, it would be fairly straightforward to test scientifically, as I’ve pointed out time and time again in other venues. All that’s needed is an ultrasound machine and a willing radiologist, and possibly a biliary surgeon to evaluate symptoms and response. (Whether any IRB that is truly dedicated to human subject protection go for the protocol, however, I can’t guarantee.) Certainly, the ultrasound machine is not an onerous requirement, either. Ultrasound machines have become quite ubiquitous, as the price has fallen dramatically (and the quality has increased dramatically) in recent years. Virtually every OB/GYN practice that does prenatal care has at least one in their office, if not one in each exam room. Many general surgeons have them now, too; as do most emergency rooms. Pretty much any self-respecting breast cancer surgeon has at least one. There are even good portable ultrasound machines that fit into briefcases, and you can even find ultrasound machines in very poor parts of China and India, where, unfortunately, they are used to determine the sex of fetuses, so that parents can abort the females they don’t want. All that’s left is to draft a scientifically valid protocol with the proper controls and then to follow through and document symptoms, physical examination, diagnosis, pre-flush stone load in the gallbladder, and post-flush stone load in the gallbladder rigorously with high quality ultrasound examinations. Not surprisingly, it’s still never been done, as far as I can tell. I search in vain for actual physical evidence to support the claims of liver flushers.”

Reference Material:

Harvard Medical School The Dubious Practice of Detox:http://www.health.harvard.edu/healthb…

QuackWatch The Truth About the Gallbladder and Liver Flush:Ā http://www.quackwatch.org/01QuackeryR…

Mayo Clinic What is a gallbladder cleanse? Is it an effective way to flush out gallstones?Ā http://www.mayoclinic.com/health/gall…

A surgeon’s take on the liver flush BASED on the testimonials written on Curezone.comĀ http://www.sciencebasedmedicine.org/w…

Suggested textbooks by Dr. X: Ā Concise Colour Medical Dictionary (Oxford Paperback Reference) :Ā http://amzn.to/16cyjEU
Mosby’s Dictionary of Medicine, Nursing & Health Professions, 9ehttp://amzn.to/1gGn6nv



Picture of Gallbladder:Ā http://en.wikipedia.org/wiki/File:Gal…
Wikipedia on Gallbladder:Ā http://en.wikipedia.org/wiki/Gallbladder

This is an expansion on Dr. X’s video of how food doesn’t actually enter your bodyĀ http://www.youtube.com/watch?v=fPSlFO…Please subscribe to her channel:Ā http://www.youtube.com/drxtvseries

I also wanted to share this video we made back in the spring just to give you an idea of Dr. X’s personal history of illness and being a patient in the medical system while also being a medical student during her struggle for diagnosis of celiac disease. This is why she is so passionate about helping you so you don’t struggle for health and confusion within the natural health and western medical world.


Filed Under: Videos

20 Minutes To The Table Episode 5: Zucchini Rotini Marinara with Vegetables

August 25, 2013 by Veronica Grace 14 Comments

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It’s been a long day, you’re tired, you’re hungry and you have no imagination for what to make for dinner. – I know this feeling and what to make for dinner when I have no inspiration. This vegan Zucchini Rotini Marinara is something that I make quite often because it’s easy to throw together and it’s great for using up vegetables in the fridge. Sometimes I’ll add in some mushrooms, broccoli, or carrots, but I really love this version with zucchini, bell peppers and peas. I use whole grain rotini and I like this style of noodle because it holds onto the sauce well, has a nice texture and looks really pretty on the plate. I got a giant box of this at Costco for a good deal. It lasted me forever and made quick meals really easy.

I actually prefer a spiral type of noodle compared to spaghetti or fettucini as well. This way I can add more veggies and have a little less pasta. Most of the time I make my own pasta sauce each time with just canned tomatoes and season it and blend it up, but I wanted to show you a quick version of this recipe. I know most of you are probably used to buying pasta sauce in a jar.

When I went shopping in Canada there weren’t too many brands of pasta sauce available that didn’t contain olive oil, canola oil or soy bean oil, but I did find 2 different brands. Just look for one that has a low fat, or light description on the front and then check the back to see if it has any oil. I really try to make sure everything I buy is oil-free, it just doesn’t need the extra calories and I don’t enjoy eating slick or greasy food anymore.

Vegan pasta marinara is one of the easiest dishes you can make, but you can make it delicious and special by jazzing it up with some fresh veggies, cooking them perfectly and seasoning your sauce to your liking. I always like to add some fresh chopped onions for more flavor. The recipe video is below.

If you enjoy Ā my video please click on it to view it in youtube so you can click the like icon and subscribe to my channel so you can get more recipe videos. Ā  Thank you for the support!

Recipe follows below.

20 Minutes to The Table Episode 5: Zucchini Rotini Marinara with Vegetables

ZucchiniRotiniMarinara-1

Ā Serves 6

Pasta Ingredients:

1 onion, diced
2 zucchinis sliced
1 red bell pepper, sliced
1 cup frozen peas
300g/4 cups dried whole wheat rotini (or GF)
1 700 ml/ 24 oz. jar of pasta sauce (look for oil free and low in sodium)
1 tbsp. fresh parsley
Salt to taste
Fresh ground pepper to taste

Directions:

1. Bring a large pot of water to a boil. Add salt if desired.

2. When water is boiling add the pasta, bring it back to a boil and then begin timing it as per the directions on the package.

3. Saute onion in a non-stick pan, dry for 4-5 minutes.

4. Add the zucchini and bell peppers. Cook until just tender.

5. Add the tomato sauce and stir to combine, when hot add the frozen peas.

6. Test the pasta for desired doneness. Drain in a colander.

7. Add drained pasta to pasta sauce in a large saute pan (or a pot if you don’t have one large enough).

8. Marry the flavors together for a minute or two to help the pasta absorb the sauce.

9. Add the fresh parsley and salt and pepper to taste.

10. Serve!

Cranberry Walnut Salad

Ingredients:

4 cups Spring Mix salad
2 tbsp dried cranberries
2 tbsp walnuts, chopped
Balsamic vinegar to drizzle

Directions:

1. Assemble salad in a bowl or on plates.

2. Drizzle with dressing and serve along with pasta.

What is your favorite type of pasta and vegetables to cook together?Ā 

Filed Under: 20 Minutes To The Table, Cooked Vegan Recipes, Videos Tagged With: 20 Minutes To The Table, bell pepper, fat-free, gluten-free, italian, low-fat, marinara, pasta, peas, rotini, soy-free, tomatoes, vegan, zucchini

20 Min To The Table: Rainbow Black Beans and Rice with Garlicky Citrus Kale

August 18, 2013 by Veronica Grace 16 Comments

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Beans and rice are and eaten throughout the Caribbean and Latin America and it’s easy to see why! Beans are so easy and versatile to use in many dishes and can absorb all kinds of delicious flavors when seasoned with delicious spices and herbs. It’s also an extremely affordable and satisfying dish that pretty much anyone can make!

This Rainbow Black Beans and Rice is my take on an old staple, but it will also work for pinto beans or kidney beans so feel free to get creative and use what you have.

And aren’t you cooking fresh beans weekly by now with your EZ Bean Cooker or Digital Pressure Cooker? Aren’t you? I hope so. With weekly fresh beans you have to put them to use and start incorporating them in new recipes! Hopefully šŸ™‚

Also if you’d prefer to just buy pre cooked brown rice to always have on hand you can check out Uncle Ben’s Ready Rice PouchĀ or Steamed Brown Rice BowlsĀ and use it for this recipe.

Video below:

For more delicious recipes please check out my cookbook Vegan Comfort Foods From Around The WorldĀ here (and pick up an apron while you’re at it too!) To subscribe to my Youtube channel please click on the video to open it in a new browser and hit the subscribe button beside LowFatVeganChef just under the video. Likes are always appreciated as well! The recipe follows below.

RainbowBlackBeansAndRicephoto

Vegan Rainbow Black Beans and Rice

Serves 4

Ingredients:

1 onion chopped
4 cloves of garlic minced or pressed
1 tomato, diced
2 stalks of celery, chopped
1/2 bell pepper, chopped
2 15 oz can black beans or 3 1/2 cups fresh cooked in a little bean liquid
2 1/2 tsp cumin
1 1/2 tsp Trader Joe’s 21 Seasoning Salute or Mrs. Dash (salt free seasoning)
1 1/2 tsp smoked paprika
1/2 tsp chipotle chili powder
1/2-3/4 tsp Herbamare or salt *or to taste
Fresh ground pepper to taste
handful cilantro, chopped
3 cups pre cooked brown rice (about 1 1/2 bags)
8 Corn tortillas *optional

Garlicky Citrus Kale

Ingredients:

1 large bunch of kale, stems removed
4 cloves of garlic, minced or pressed
1/4-1/2 lime juiced
Pinch of salt
Fresh ground pepper to taste

Directions:

1. Add the onions, tomatoes and garlic to a pan over medium high heat and cook for 2-3 minutes.

2. Add the bell pepper and celery and cook for about 5-7 minutes just until the Ā celery is just tender.

3. Add the beans, a little bean liquid and the seasonings and let cook 2-3 minutes.

4. Meanwhile, gently steam the kale and minced garlic in a little boiling water for 2-3 minutes just until cooked and set aside.

5. Add the cooked brown rice to the beans and veggies. Stir gently and heat for a minute. Taste test and adjust seasonings if desired.

6. Drain the kale and season with lime juice, salt and pepper.

7. Quickly heat the tortillas in a microwave (30 seconds) or in a flat pan just until warm and pliable.

8. Serve and Enjoy!

Have you ever made rice and beans? What are your favorite seasonings to add? Ā 

Filed Under: 20 Minutes To The Table, McDougall Program, Videos Tagged With: bell pepper, black beans, brown rice, celery, fat-free, garlic, gluten-free, kale, latin, lime, nut-free, rice and beans, soy-free, tomato, tortillas

Why I Don’t Eat 100% Organic and GMO Free

August 15, 2013 by Veronica Grace 31 Comments

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Organic1

Why I Don’t Eat 100% Organic and GMO Free

 

I’ve noticed that a some of my readers have gotten pretty agitated and vocal when I use ingredients such as corn, corn tortillas, canned beans, canned tomatoes and other conventional items in SOME of my recipes.

So above I’ve made a short video above about why. Please watch it!

The main message I want to get across is that we should eat as best we can when it comes to what is fresh, plant based and what we can afford. For me personally, there is no way I could shop 100% organic because of the amount of food I go through feeding others and testing recipes. I spend too much as it is! I also live in Canada, in a place where organic and fresh food isn’t really abundant. Heck most of the “farmer’s market” produce is imported from other provinces and other countries. They sell bananas and mangoes at my farmers market, that is not local let me tell you! It’s kind of like an expensive grocery store, so I don’t shop at the farmer’s markets all that often here. When I used to live in Vancouver, BC there was much more local produce and it was easier to buy, so that made sense. But Calgary, AB is not that great for abundant organic produce. At the store, when an organic ingredient is around the same price as conventional I will buy it, but when it’s double the price I often put it back.

Some items I buy organic because the price is not much more than conventional:

  • Tofu
  • Baby spinach
  • Baby spring mix
  • Kale
  • Carrots
  • Brown Rice
  • Peanut Butter
  • Whatever is on sale/special

Also don’t think that if you’re in North America and you buy something that says organic, it guarantees it’s actually grown organically and is pesticide and gmo free. Unfortunately not everything labeled organic is organic and many companies and manufacturers lie (and get away with it). There is BIG BIG BIG money in selling organic foods because it’s perceived to be “better” and people know it costs more and will pay for it. A great alternative is to grow your own organic produce when possible and look for non certified organic produce from small local farms you trust.

So there you have it, and I hope you understand! Please buy whatever you want and let’s stay positive and non judgemental about what plant based foods others eat. We all are on different paths and have different budgets and different access to organic and fresh food.

Filed Under: Articles, Videos Tagged With: gmo, low fat vegan chef, organic, should you eat 100% organic

20 Min To The Table: Asian Vegetable Tofu Stir Fry with Chinese Garlic Ginger Sauce

August 11, 2013 by Veronica Grace 14 Comments

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Stir fry may be something many of you have made before, but I guarantee you’ve never made it with my homemade Chinese Garlic Ginger Sauce recipe. I’m going to show you how to make stir fry without any oil, but with tons of flavour. With fresh garlic, fresh ginger and a little soy sauce you can make your own delicious stir fry sauce so there’s no need to rely on store bought ones with MSG and high fructose corn syrup. You can also make it in advance to use later on and just store it in the fridge.

I’m not a fan of store bought dressings or bottled sauces because of the questionable ingredients they often contain so hopefully with my video you’ll see you can make your own and have them be just as tasty too!

To subscribe to my Youtube channel please click on the video to open it in a new browser and hit the subscribe button beside LowFatVeganChef just under the video. Likes are always appreciated as well!

What I do to save money buying pre cooked brown or white rice (for fast meals) is to cook up a big batch in my Zojirushi 5 1/2 cup rice cooker and then I have enough for that night’s meal plus extra to store in bags or tupperware in the fridge or freezer for later. Just a note, cooked rice holds a lot of moisture and must be eaten within 3 days if left in the fridge due to bacteria growth. So please use it within this time or freeze it for food safety. Also you must let it cool before placing it in the fridge or freezer to minimize the bacteria growth as well.

Additionally if you’d prefer to just buy pre cooked brown rice to always have on hand you can check out Uncle Ben’s Ready Rice PouchĀ or Steamed Brown Rice BowlsĀ and microwave it shortly before your dish is ready.

AsianVegetableTofuStirFryGraphic

20 Minutes To The Table Recipe for Episode 3

Asian Vegetable Stir Fry with Tofu

Serves 4

Ingredients:

1 package firm or pressed organic tofu, sliced into cubes
1 small onion, peeled and quartered
1/2 red bell pepper, sliced
1/4 green cabbage sliced
3-4 cups broccoli, cauliflower, carrot mix (or stir fry mix)
1 bag of pre cooked brown rice or 3-4 cups fresh cooked (I used homemade)

Chinese Garlic Ginger Stir Fry Sauce

Ingredients:

1/2 cup water
1/4 cup low sodium soy sauce
1/2 cup vegetable broth low sodium
2 tbsp rice vinegar
3-4 tbsp maple syrup or sugar (as needed to balance the spice/acidity)
3 cloves of garlic
1 inch ginger, minced
1/2 tsp granulated onion powder
1/4 tsp white pepper
2-3 tbsp cornstarch (depending how thick you want it)

Directions:

1. Prepare the sauce. You have two options you can either blend it all together and gently heat it until thickened (this does produce some foam from the ginger/garlic fibre so I scooped that off) or you can just mince the ginger and garlic and put everything together in a pan and heat until thickened. Set aside.

2. Prepare the tofu and heat over medium high heat in a non stick pan. Add a little ginger garlic sauce to cook it in. Let it cook for a few minutes while you prepare your veggies.

3. Add the vegetables and stir well. Place a lid over the vegetables and cook 4-6 minutes (depending how big your vegetables are). Taste test, stopping when crisp tender. Heat your rice (if using bagged pre cooked rice) in the microwave for 60-90 seconds.

4. Drizzle in some more sauce and toss to combine.

5. Serve stir fry over rice and drizzle with more sauce as desired.

Enjoy!

What are your favorite stir fry ingredients? What sauce do you usually pair them with?Ā 

 

Filed Under: 20 Minutes To The Table, How To, McDougall Program, Videos Tagged With: 20 Minutes To The Table, asian vegetable stir fry, broccoli, brown rice, cabbage, Carrots, cauliflower, chinese ginger garlic sauce, fat-free, gluten-free, nut-free, red pepper, tofu

What is 20 Minutes To The Table About?

July 29, 2013 by Veronica Grace 1 Comment

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I started a little video series called 20 minutes to the table, and I wanted to let you know what it’s about and how it’s different from my regular recipe creations.

Check out my video here:

Let me know what you think and be sure to pick up a copy of my book Vegan Comfort Foods From Around The World.

Filed Under: 20 Minutes To The Table, Videos Tagged With: 20 Minutes To The Table, low fat vegan chef, lowfatveganchef

20 Minutes To The Table: Baked Flatbread with Roasted Red Pepper Hummus, Artichokes and Basil

July 28, 2013 by Veronica Grace 10 Comments

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So the other day I was craving something pizza-like, but knew I wanted to put a healthy twist on it. Although you may think I’m apt to put hummus on just about anything (I might! lol) I actually don’t eat hummus all that often. But when I do, I love to make my own from scratch as it’s super simple. In this recipe I wanted to use the creamy hummus to sub for the sauce and cheese of traditional pizza and then top with some delicious veggies. Although you can use store bought hummus, I don’t like that it contains a lot of oil and isn’t as tasty as making your own. In fact there is a world of difference between fresh made roasted red pepper hummus versus the store bought kind.

In this episode of 20 minutes to the Table I’m going to show you how you can make your own roasted red pepper hummus, baked flat bread and a fresh salad with maple dijon dressing all in less than 20 minutes for an easy midweek meal

To subscribe to my Youtube channel please click on the video to open it in a new browser and hit the subscribe button beside LowFatVeganChef just under the video. Likes are always appreciated as well!

Some other toppings for your baked flatbread could be sautƩed mushrooms, black olives, pineapple, arugula, tempeh or smoked tofu. Use your imagination! Recipes below:

Oil-Free Roasted Red Pepper Hummus Recipe

This is half the recipe from my version in Vegan Comfort Foods From Around The World

Ingredients:

15 oz. / 425 g can chickpeas (no-salt), drained (reserve a few tbsp of liquid) *OR 1 3/4 cup fresh cooked chickpeas
1 Tbsp. tahini (sesame seed butter)
6 oz. / 170 g (half a jar) roasted red peppers, drained *OR about 1 small fresh roasted red pepper
1/2 large lemon, juiced
2 cloves of garlic
1/8 tsp. fresh ground pepper
1/8 tsp. Herbamare or salt, or to taste

Directions:
1. Combine all ingredients in a food processor and blend until smooth.
2. Taste test and adjust seasonings if desired and blend again. Don’t worry if it’s a little thin, when it baked it will become creamy and thick!
3. Enjoy!

BakedFlatBreadPhoto

Recipe photo

Vegan Baked Flatbread with Roasted Red Pepper Hummus, Artichoke Hearts and Basil

Serves 3-4

Ingredients:

Roasted Red Pepper Hummus (recipe above)
1 package of thin burger/sandwich buns or other flatbread
1 15 oz. can artichoke hearts in water (not oil) *OR 400g of frozen artichoke hearts
1 small Vidalia (sweet) onion, sliced
1 handful of fresh basil

Directions:

1. Preheat oven to 400 degrees. SautƩ onion over medium heat for 5-7 minutes in a little bit of water.
2. Slice artichoke hearts and basil into strips.
3. Assemble flatbread by spreading a thick layer of hummus on each piece of bread and topping with cooked onion, artichoke pieces and basil.
4. Bake for 8-10 until crispy and brown on the bottom. (I baked mine for 10 minutes)

Spinach Arugula Salad with Maple Dijon Dressing

Serves 3-4

Salad Ingredients:

1 5 oz package baby spinach & arugula mix
1/2 English cucumber, sliced
1/2 ripe tomato, sliced
1/3 cup chickpeas

Dressing Ingredients:

4 tbsp Dijon mustard
5-6 tbsp maple syrup (or honey if desired)
1 tbsp apple cider vinegar
Pinch of salt
Pinch of pepper

Directions:

1. Assemble salad ingredients into a bowl.
2. Whisk dressing ingredients together in a bowl.
3. Drizzle over salad and store any leftovers in a sealed container in the fridge.

Ā Have you ever made a vegan flatbread or pizza? What’s your favorite toppings? Let me know what you think of these recipes by posting below.Ā 

Filed Under: 20 Minutes To The Table, Cooked Vegan Recipes, Dinner, Videos Tagged With: 20 Minutes To The Table, artichokes, arugula, basil, chickpeas, cucumber, dijon mustard, dinner, flatbread, garlic, hummus, lemon, low fat vegan, oil-free, onions, pizza, Roasted Red Pepper, spinach, tahini, vegan

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