Plant Based U

Fat-Free and Low Fat Vegan Plant Based Recipes

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Fat Free Plant Based Roasted Brussels Sprouts, Fennel and Portobello Mushrooms (Oil Free Vegan Recipe)

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Oil free roasted Brussels sprouts and balsamic vinegar are a delicious combo and a great accompaniment to any meal!

Ahh Brussels sprouts, you either love them, hate them, or fear them…. As a kid I definitely didn’t think I liked them. lol They looked like baby heads of cabbage, and they were green and my mom really never made them. So whenever I would see them at a restaurant or buffet I would avoid them because they were “new and scary”.

Brussels sprouts don’t really scare me now. But you do need to know how to cook them. If you undercook Brussels sprouts they can be really spicy and hard to chew, if you overcook them they can be quite bitter, mushy and unappetizing. I’ve most commonly had them just steamed, but I wanted to try a take on a vegan roasted side dish that had Brussels Sprouts in it.

If you’re going to boil or steam them instead, here’s a quick tip, if you cut an X in the stem of the Brussels sprout it will help it cook faster and more evenly inside, instead of being overcooked on the outside and undercooked on the inside!

I found a vegan Brussels sprouts recipe for inspiration from Celeste’s Vegan Goodness, omitted the oil and switched up portobello mushrooms for the shiitake and added some more seasonings to make it oil free and low fat vegan. If you’ve never tried fennel before either, here’s your chance to check it out. It has a licorice-eque flavour to it and contrasts well with the shallots. This is a delicious way to roast your Brussels sprouts without oil.

(Fat Free Plant Based) Roasted Brussel Sprouts With Fennel and Portobello Mushrooms (Oil Free Vegan Recipe)

Serves 4

Ingredients:

4-5 cups trimmed Brussels sprouts (about 2 lbs)
1 fennel bulb, sliced into half moons
3 1/2 cups sliced portobello mushrooms (about 8 oz)
2 cups sliced shallots (about 3 large)
1-2 cloves of garlic sliced
1 cup low sodium vegetable broth
5 tbsp balsamic vinegar
4 tsp Herbs De Provence
1 tsp Herbamare or sea salt
1/4 tsp fresh ground pepper



Directions:

1. Preheat oven to 400 F/205 C.
2. Place sliced Brussels sprouts in a large mixing bowl.
3. Place sliced fennel in mixing bowl.
4. Slice mushrooms into thick strips and add to bowl.
5. Peel and slice shallots. Remove rings and place and add to bowl.
6. Peel and slice garlic and add to bowl.
7. Add vegetable broth, balsamic vinegar and herbs, salt and pepper. Stir gently to combine. We’re using vegetable broth here instead of oil to season and moisten the ingredients so the herbs will stick.
8. Lightly spritz a 9×12 large roasting pan with light cooking spray or use a reusable non-slip mat (my preference).
9. Pour in veggies and arrange so that they are evenly spaced out.
10. Roast for 30 min. Stir and roast an additional 30-35 minutes until Brussels sprouts are tender.
11. Serve as a side dish or add to salad or Buddha bowls for a savory ingredient.



Additional Tips:

To prepare Brussels sprouts, slice off the tough root at the bottom and peel off 2-6 of the outer leaves depending on how dirty or discoloured they are. Slice in half once peeled.

To prepare fennel, cut off the green tops and fronds. Discard. Slice fennel bulb in half and then cut out the bottom root in a triangle like you would cut out the core of a cabbage. Slice fennel lengthwise.

If you don’t like fennel or don’t have any fennel, you can omit it from the recipe as well. I would just use more Brussels sprouts then to bulk it up.



All done!

Serve with your favourite main dish and devour!

What do you think? Have you ever made roasted brussels sprouts in a dish?




Creamy Raw Vegan Mexican Cilantro Corn Soup

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FTC Notice: This post contains affiliate links which go towards supporting the blog. This recipe is featured in my BRAND NEW 2 part Savory Raw Dinner Recipes DVD set.  It is super easy and very delicious!

Savory Raw Vegan Dinner Recipes

When I was thinking up raw soups to make, that would look great and I would enjoy eating, I got the idea of packing in more and more veg into it instead of having it be all heavy from nuts or lots of avocados. The solution was to add some fresh yellow bell pepper, for flavour, bulk, and colour. It really adds to this simple combination of corn and avocado and took it to a whole new level. Whenever I show people pictures of this soup, they can’t believe it’s raw and think it looks so great. Well, it tastes even better too. You can also get very creative with the garnishing.  I went for a very simple look to display the solid soup ingredients and garnishes. Of course, if you make the recipe you can add as much as you like. You can also make this a little spicier by adding more chili powder.

The beauty of raw soups is that they are quite fast to make (aside from cutting fresh corn off a cobb, you can use frozen if you must) and you can blend them until they are the temperature you want in the Vitamix. So they can be room temperature, warm or quite warm. Just blend for 30-60 seconds for room temperature 1-2 minutes for warm, and then once you get past 2 minutes you are essentially really heating the soup and can cook it a little.  So keep this in mind, depending on whether you want a room temperature raw soup, or a transitional warm “raw” soup. This recipe will please even the most skeptical people of raw soups. Just blend it a little longer so it’s warm and not cold if you’re using corn and bell peppers straight from the fridge. Please let me know what you think! I love your feedback. For more delicious recipes check out my Savory Raw Dinner Recipes 

Creamy Raw Vegan Mexican Cilantro Corn Soup

from my recipe program: Savory Raw Dinner Recipes

Ingredients:

3 cobs of corn 2 yellow peppers, cut into chunks
1 small onion, cut into chunks 2-3 cloves of garlic, minced
1 small avocado or 1/2 large
1/2 cup cilantro diced
2 1/2 tsp ground cumin
1/2 tsp Herbamere or sea salt
1 1/2 large limes juiced
1/2 red pepper, diced
diced chili peppers or chili pepper powder to garnish green onions to garnish

Directions:
1. Cut the corn off the cob. (Make sure you have a sharp knife, a bowl or plate to catch the corn, and a towel. It’s messy!)
2. Put half of the corn, both yellow peppers, avocado, onion, garlic, half of the cilantro, cumin, lime, and salt into the Vitamix or food processor. 3. Use the Vitamix tamper to push ingredients down into the blade and blend until creamy. (If you don’t have a Vitamix and need to add a little water to make it blend, do so)
4. Pour into 2 bowls. Add remaining corn and red peppers. If you like it spicy add diced chili peppers.
5. Garnish with cilantro, red pepper, green onions and a sprinkle of chili pepper powder. Serve!

How did you like this soup? Did you know you can use the base of this as a raw salad dressing too?

How To Make Homemade Low Fat Raw Vegan Almond Milk In A Blender

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Almond milk is something that many people use nowadays, whether they are vegan or have dairy allergies. Sure you can buy some (non raw) almond milk at the store for your smoothies or cooking, but there’s likely going to be sugar, preservatives and other additives and synthetic stuff in it as well. While it is convenient to use pre made almond milk, it’s not a good idea to base your whole diet on processed packaged foods.



It’s very easy to make at home, and most cost effective if you enjoy using almond pulp in recipes like raw bars, cookies, crackers, or drying it out to use for almond flour. This raw almond milk is great for using in raw smoothies, raw banana ice-cream and raw dressings.

This low fat almond milk is also a nice pretty white colour and not browny tinged from additives like processed almond milk! Beautiful.



How To Make Your Own Homemade Raw Vegan Almond Milk

Ingredients:

1 cup of whole raw shelled almonds
Enough water to cover almonds if soaking overnight
4 cups filtered water (for making milk) If you want it even thinner use 5 cups of water.

Required tools:

Container to soak almonds
Metal mesh strainer/nut milk bag
Vitamix, Blendtec or other blender

Directions:

1. Soak almonds in a bowl or container with enough water to cover and let sit overnight, around 8 hours. (You can skip this step if you have a Vitamix or Blendtec)

2. Drain and rinse the almonds. Place into Vitamix or other blender with 4 cups of filtered water. Blend for about 45 sec to a minute on high. Just until all the almonds are in tiny pieces and it’s frothy.

3a. If using a nut milk bag hold the bag open over a large bowl and gently pour the blended almond milk into the middle of the open bag. Be careful not to spill pulp over the sides. Pour a little at a time and put the blender container down and close the bag at the top and squeeze the bag into the bowl to separate the almond pulp from the almond milk. You can either save the squeezed almond pulp to dry into almond flour or use to make cookies or nut balls or compost it. Continue this process until you have separate all the milk from the almond pulp. If you can’t stand and squeeze you can hang the bag filled with pulp and almond milk up above the bowl and let it drain for a while or in between breaks. Using a good quality nut milk bag you should only have to strain the milk one time if you didn’t spill any pulp over the edge.

3b. If using metal mesh strainers: get out 3 medium bowls or containers. Hold your small metal mesh strainer over one of the bowls and pour the almond mixture slowly into it. Fill up the strainer and then use a spoon to push the liquid down from the pulp. Place the extra pulp in one of the bowls if you want to save it for later. This will take a while. If using a metal strainer, keep filling it up with almond mixture and filtering the pulp from the milk with your spoon and set the pulp aside. Rinsing your strainer in between each filter will make it easier to strain and get rid of the little pieces stuck to it.  After you have filtered your almond milk once, you may want to filter the whole thing a few more times for a smooth milk. Place your filter over the last clean bowl and pour your filtered almond milk over it. You should see some froth and a little pulp being filtered out the second time. Rinse your other bowl and strainer and filter back and forth until your almond milk is smooth to your liking. I do this 6-8 times with a metal strainer for the smoothest milk.



5. Once you’re done you can store the almond milk in the fridge. Depending what you want to do with it you can leave it plain, or blend in a date and some vanilla for sweet almond milk.

I leave mine plain so I can use it for things like banana ice-cream, chia “tapioca” pudding, smoothie base, dressing base etc. I just add pitted dates or vanilla extract  or fresh vanilla bean to the recipe if I need a sweet milk.

Best used within 3 days. Store in a tightly sealed container in the refrigerator.

Have you ever made your own plant based milk at home? What’s your favourite?



80/10/10 Recipe: Raw Winter Vitamin C Smoothie

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Winter time can be a little harder to get a wide variety of fresh ripe fruit. So this is an easy staple that you can add to your breakfast regime. Just make sure you are using fresh squeezed orange juice (home-made is best) and ripe bananas (that are very speckled and sweet). An unripe banana or sour oranges can really ruin your smoothie, so make sure you use quality ingredients that taste good on their own first.

If you find that you are feeling cold in the winter months, make sure you take your fruit OUT of the refrigerator before using it. You do NOT want to be drinking cold smoothies and eating cold fruit when you are already feeling cold. Then your hands will get cold and you will feel like crawling back under the covers and staying in bed.

It also helps to do a few jumping jacks or running on the spot in the morning to get yourself warmed up and feeling more energized when it’s cold and blah outside.

Raw Winter Vitamin C Smoothie

Serves 1

Ingredients:

1 cup fresh squeezed orange juice

1 tbsp hemp seed

2 bananas, ripe

3-4 apples peeled, cored and chopped

Directions:

1. Place ingredients in Vitamix in order above and blend on high until smooth and creamy. If you have a regular blender you may want to chop up the apple into smaller pieces to make blending easier.

Enjoy!

What do you think of this recipe?