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Recipes I've Shared:

Quinoa frittata

From Sprouted Kitchen, replaced eggs with egg whites, scallions for leeks, and feta with mozza.


Chickpea "meatballs". Delicious with spaghetti and tomato sauce

Yam pecan muffins

This could also be made using pureed pumpkin instead of yam.

Very Good (2 ratings)
Applesauce oat berry muffins

Blueberries or blackberries work well in this recipe. If using blackberries, cut them up into smaller pieces so they get distributed.

Chocolate beet muffins

Might sound like a strange combo but these muffins are moist and delicious without being sinfully bad for you. The original recipe calls for coconut instead of oats. Walnut are also optional but are included in the nutritional count for this recipe.

Very Good (1 rating)
Crunchy cauliflower

A tasty way to prepare cauliflower. Ground almonds make for a kind of creaminess, while paprika and dry mustard add savoury flavour. Cornmeal helps keep a bit of crunch to the roasted vegetable.

Very Good (4 ratings)
Banana Blueberry Muffins

Super moist and delicious muffins! Can be frozen (after cooling completely) for a quick snack to take on the go.

Squash and kidney bean stew

Thick, chunky stew that's great winter fodder. I used crushed tomatoes but the flavour was very strong, so would substitute diced tomatoes next time. Also, add chili flakes with other spices if you like a bit of heat.

Carrot muffins (bran, walnuts)

Fibre-filled muffin, good for snacking or on-the-go breakfast. Add raisins if you like them, but carbs increase with the addition.

Frittata - potato onion

Alternatively this could all be done in one cast iron fry pan from start to finish.

Carrot horseradish soup

An adaptation of my mom's classic carrot soup recipe to include the kick of horseradish! Makes a nice thick and fragrant soup.

Garlic white bean soup with kale

An aromatic, protein rich soup for chilly autumn evenings. Reminiscent of Portuguese kale and bean soup.

Rice and lentil cake

Something between a quiche and a risotto, this cake tastes great warm from the oven or cool the next day for a light lunch. It's a take on the classic Italian dish of risotto cake with added lentils for extra protein and substituting brown rice for extra fiber.

Squeekish lasagna

Delicious. light lasagna made with squash, spinach and leek. Adapted from a Cooking Light recipe.

Mexicana pie

Quick and easy layered Mexican-style dish. Adjust salsa heat to suit your tastes. Quark is a soft cheese that is low in fat and high in protein. You could substitute low fat cream cheese or maybe cottage cheese if quark isn't available.

Borscht - quick

Zero fat borscht that is easy peasy to prepare! Added bonus of a little protein by pureeing kidney beans into the mix.

Winter quiche

Great meal for using up fridge contents in the winter when squash and chard are plentiful.

Egg nest pasta sauce

A filling but light meal is made with this pasta sauce (for fiber, colour, antioxidants), whole wheat pasta of your choice (macaroni or spaghetti are my favourites), and a lightly poached egg.

Pasta and eggs are not included in calorie count here.

Incredible! (6 ratings)
Red Cabbage and Bean soup

A simple, warming and hearty soup that's fast to prepare. Sodium appears to be high but that depends on your chosen broth and if you drain and RINSE the beans the sodium will be much lower than reported here.

Rich dark brownies

Very dense brownie with dark chocolate flavour. Adding an egg will produce a more cake-like brownie.

Red cabbage casserole with mashed spuds

Sweet and sour casserole packed with antioxidants.

Lettuce and tarragon soup

Tasty way to use up lettuce and produce an elegant soup.

Very Good (1 rating)
Swiss chard, chickpea and potato stew

Hearty stew with a Spanish flair. Can be served topped with slices of hard boiled egg (obviously not vegan then).

Mac N' Cheese N' Squash

Adapted from another spark member's recipe. Could be reduced in fat by using lower fat ricotta.

Curtido (El Salvadoran Cabbage Salad)

Refreshing, crispy salad to add to tacos and other spicy dishes.

Potato and pepper pizza, no dough

Potatoes and other yummy stuff cooked on a round pizza pan forms a disc of deliciousness! Adapted from The Best of Bridge for lower fat. I used 6 or 7 small red potatoes but other kinds will work fine.

Lentilles du puy and chard

Tangy lentil dish with iron-laden chard! Serve warm or as a cold salad.

Rhubarb apple bran muffins

These are tasty and packed with the good stuff! Variations can be made with different flavours of yoghurt but my favourite to use is strawberry.

Incredible! (1 rating)
Miso gravy

Based on the miso gravy at The Naam in Vancouver

Indian tomato lentil soup with brown rice

WW, half lentils plus brown rice for a complete protein.

Incredible! (1 rating)
Chickpea spinach soup

This soup is highly addictive but depends on the quality of broth used. Only add soy sauce to taste in case your broth is very salty. This is best eaten right away because by the next day the spinach has turned brown and is less appetizing.

Very Good (4 ratings)
Curried cauliflower soup

Creamy, somewhat spicy, wonderfully thick cauliflower soup, enhanced with just enough ricotta to make it delicious. The sodium reading in the nutritional content is absurdly high and likely wrong. It will depend on what broth you use.

Incredible! (2 ratings)
Bean and cream alfredo sauce

Vegan alfredo sauce with plenty of protein and very little fat.

Very Good (12 ratings)
Roasted seasoned chickpeas

Vary the seasoning to try different flavours. Result should be crunchy, mostly dried chickpeas.

Vegetarian Taco Salad

This is a tasty, easy, and very fast way to get some protein and greens. Beans seasoned with taco mix on top of mixed green salad, ranch dressing and cheese.

Spaghetti pie

Use up leftover spaghetti sauce and noodles in a spaghetti pie! I use homemade sauce made with Yves veggie ground round and a mix of veggies like zucchini, red peppers, mushrooms.

Pumpkin muffins with chips and nuts

Obviously the chocolate chipc and nuts are optional in this muffin but they do add variety and texture. The amount of sugar can be varied to reduce carbs and to taste but this is not a very sweet muffin as printed.

Lentil and vegetable curry

A fairly simple curry loaded with folate and vitamin A. Adjust seasoning to taste, including red pepper flakes.

Black bean hummus

A basic hummus but with black beans and no additional oil.

Pumpkin carrot muffins w/ walnuts

adapted from Whole Wheat Pumpkin Muffins on this site

Black beans and rice

Ultra easy and super tasty; a southwestern classic.

Creamy lentil & split pea dhal

From, adapted to use yogurt instead of cream

Very Good (8 ratings)
Chard & chickpeas

This is a tasty mix of greens and beans to have over rice or pasta. Try it sprinkled with some aged cheddar!

Satay Salad

Replica of Foundation's satay salad

Very Good (1 rating)
PPK Sunny Side corn muffins

From the Post Punk Kitchen but less suger, less oil, added blueberries

Seitan Portobello Stroganoff

From the Post Punk Kitchen