Thursday, April 22, 2021

Oatmeal Breakfast Bars -oil free

oatmeal breakfast bars

If you are looking for something tasty and healthy, these oatmeal breakfast bars are a quick and easy, grab and go breakfast or snack that you can make for your kids or yourself. 

They are hearty and filling. Made using all whole food ingredients, these sugar-free and oil-free bars are gluten free, high in fiber, provide antioxidants, and are sweet and delicious. To me, they taste like a muffin!

Seed, Seeds, Kernel, Nut, Nuts
I sometimes add nuts or seeds to the recipe

They are also very versatile and adapt well to additions such as seeds and nuts (pumpkin seeds, chopped walnuts, slivered almonds, sesame seeds, sunflower seeds etc.) or even more dried fruit such a raisins. You decide and you choose. I sometimes like to keep mine simple and plain without any additions. 

Muesli, Granola Bars, Cereals, Nuts, Chocolate

I've shared my basic recipe and you can add whatever nuts, dried fruits, or seed that you like. 

My favorite way is to add 1/2 cup of chopped walnuts and 1/4 cup of additional raisins to the finished batter. Then I pour it into the pan to bake. 
Read the remainder of this post only if you want to know more about my diet and oil-free eating or just skip and go directly to the recipe at the bottom of the page . 
Why oil-free? I'm following Dr. McDougall's lifestyle plan which excludes oil  because it is a highly caloric, contains zero fiber ( which is essential to good health) and very few, if any, nutrients. In other words- empty BIG calories. (Yes, I know olive oil is supposed to be good for you-)  

There are healthier ways to include good fats in the diet such as eating the whole food such as avocados, nuts, olives, and seeds which do contain lots of heart healthy fiber, vitamins, and lots of other nutrients. 

I am very happy eating whole food plant-based diet ( based on the book The Starch Solution or Dr. Mc Dougalls diet for weight loss
Incidentally, many best selling authors (who are also medical doctors) suggest an oil-free diet such as Dr. Fuhrman and some of the  18 doctors ( link to a great article) 

18 Vegan Doctors Who Drive the Plant-Based Movement

recommend a Whole Foods Plant-Based diet to reverse or prevent heart disease and other diseases such as type 2 diabetes, cancer, and other degenerative diseases.  You want to listen to cardiologists, internists, diabetic specialists or do you want to keep getting your information about food from television commercials and magazine ads?

One more piece of information- the more sugar and salt you eat in your food, the less likely you are to enjoy whole food because salt and sugar are addicting. You will continue to crave highly processed foods that are making Americans fat and sick... 


Ingredients for the bars.
2 cups of rolled oats blended in the blender into flour (in a blender)
1 cup of rolled oats
2 tsp baking powder
2 tablespoons of cinnamon
1/8 teaspoon of cardamom (optional but I LOVE it)
1 tablespoon of unsweetened cocoa powder
1 tablespoon ground flax seeds 
1/2 cup of raisins, soaked for at least 1 hour or more, and drained
1/2 cup (about 6 dates) of pitted dates, soaked overnight or minimum of 1 hour or more, and drained
1 ripe banana
1 cup of almond milk
Optional: seeds, walnuts, 
I like to add 1/2 cup of chopped walnuts and 1/4 cup of raisins!

Preheat oven to 350 degrees. Line an 8 inch non-stick baking pan with parchment paper. 
Mix oat flour, oats, baking powder, cinnamon, cocoa powder, and ground flax seeds to a mixing bowl. Mix well and set aside. Blend drained raisins, dates, and almond milk to the blender and mix until well blended. Mix the wet blender mixture into the dry mixture. Pour into an 8 inch lined pan and bake for 35-40 minutes depending on your oven.                                            

Tuesday, April 20, 2021

Lentil Loaf

lentil loaf

As we speak, my vegan lentil loaf is in the oven.

I have been wanting to find a good vegan meatloaf recipe for a few years. I could never find one that held together and that we liked. After all, a vegan meatloaf is a far stretch from the real thing. This recipe held together and sliced beautifully. 

lentil loaf
My lentil loaf after I removed it from a square pan

I found a recipe on a wonderful whole food plant-based blog called Nutmeg Notebook- authored by Tami. 

Her recipes are oil-free and mostly gluten-free-says Tami. I was really impressed with her site and am going to explore more of her delicious looking recipes. 

Although I'm cooking oil free, remember that oil-free does not necessarily mean fat-free. Oil-free recipes may still use good fats such as avocado, nuts, and seeds. 

 I wanted to the lentil loaf recipe precisely, but I did not have all the ingredients- so I improvised with what I had on hand and also aligned with our personal taste preferences. 

Chana, Pulses, Daal, Food, Lentils

We liked it. Did I love it?  I'm not sure what I was expecting. I guess I thought it would taste like meatloaf (which I have not tasted in over 42 years because I have been eating a vegetarian diet) 
My lentil loaf was sort of creamy in the middle (but good). I sliced it and crisped it up in my air fryer- we loved that. 

Paper Bag, Bag, Lunch Bag, Brown
It will be a perfect item to pack if I need to bring my lunch anywhere. It holds together great. I will probably take it for a long road trip we are taking in a few weeks. 

I froze packets of slices to use in the future. 

Since I made so many substitutions, I'm not sure how Tami's recipe would have turned out. 

I might have liked it somewhat dryer but I can't fault her recipe since I made multiple substitutions. 

For example: 
I used salsa instead of tomato paste 
I used amino acids instead of balsamic vinegar (I'm allergic) 
I dislike nutritional yeast, so I omitted it. 
I didn't make the date glaze, I just used ketchup. 

Monday, April 19, 2021

Instant Pot Steel Cut Oats

Breakfast, Oatmeal, Raspberry, Bun, Food

There is nothing like a steaming bowl of hot creamy oatmeal for breakfast- and steel cut oats are both delicious and nourishing.

I love the Instant Pot for making oatmeal. 
steel cut oats
I buy these steel cut oats (link for Amazon purchase)

I used to cook instant or rolled oats because they cook faster than steel cut oats. However, now that I use an Instant Pot (pressure cooker), making the highly nutritious steel cut oats is a snap. 

Raspberries, Fruits, Berries, Fruit, Red

Oatmeal can be classified by the way it is cut and processed. 
Oats are naturally gluten-free -HOWEVER- I always buy certified gluten-free oats BECAUSE oats can cross-contaminate when growing near wheat fields AND they can become contaminated in the factory if processed near wheat products. 

  1.  Steel cut oats- the least processed, the highest protein and fiber count which is 5 grams of fiber and a full 7 grams of protein per 1/4 cup serving. Amazing!
  2.  Rolled oats- close to steel cut oats in nourishment but digests more quickly and many cause blood sugar to rise more quickly than steel cut oats.
  3.  Instant oats - the most heavily processed and most likely to raise blood sugar levels, especially if it contains sugar which many of the instant oat packages do. 
Breakfast, Oatmeal, Walnuts, Blueberries
I love wild blueberries and walnut topping 

Oatmeal can be enjoyed topped with berries ( I use frozen), flax seeds, chia seeds, chopped nuts, nut milk etc. - anything that you enjoy. 

Flax Seed, Shotgun, Teaspoon, Cereals  
Recipe for basic steel cut oats   steel cut oats  (Amazon link)

Ingredients : 
2 cups of steel cut oats ( I use GF oats)
4 cups of water

Directions for the Instant Pot 
Place oats, water, and salt in the Instant Pot. Set to pressure cook for 4 minutes. When done, allow steam to release naturally for 12 minutes. Release any remaining steam if there is any, open lid, stir and enjoy with additions of your choice. 

Since my husband does not eat breakfast, I am the only one eating the oatmeal. Therefore, I place the oatmeal in a mason jar and I eat some each day. It usually lasts for about 4 days. I simply heat up the amount I like each day. 

Disclaimer: I am an affiliate for Amazon and I am compensated a small amount if you click on a link and make a qualified purchase. It helps defray the cost of publishing a blog. Thank you for you support. 

Sunday, April 18, 2021

Mango Coleslaw

Mango coleslaw

is one of my favorite salads.  You can imagine how excited I was to find this mango coleslaw recipe. With hues of orange, purple, and light greens from vegetables, this tasty vegan slaw is beautiful to serve for any occasion. The addition of slices of fresh mango adds a delicate sweetness that enhances this vegan and gluten-free side dish. 

mango coleslaw

A splash of lightly sweetened honey/lemon dressing is very tasty in this oil-free recipe. Recipe for the dressing at bottom of page. 

A friend made this salad for a pot luck dinner and everyone loved it, including me. I was delighted with how easy it is to make and how good it tastes. With summer weather around the corner, coleslaw is a welcome side at BBQ's and picnics. Since it does not contain any mayonnaise, it is not as perishable. 

coleslaw with mangoes

It does contain purple and green cabbage which are cruciferous vegetables which are known to help protect against cancer. I try to eat some from the grouping of cruciferous vegetables everyday (broccoli, cabbages, cauliflower, watercress, etc.) In addition, I just like the taste and the crunch of cabbage. 


My friend Vicki makes a mango and peach summer salad which is  outstanding.
mango peach salad

4 cups of sliced green cabbage strips
4 cups of sliced red cabbage strips
2 cups of shredded carrots 
1 medium California red mango, sliced into strips
1/2 cup of chopped cilantro or parsley
Optional: 1/2 cup of chopped walnuts
Optional: 1/4 cup of chopped jalapeƱo pepper 

Two Ingredient Dressing: 
Juice of 1 lemon ( about 1/2 cup)
2 Tablespoons of honey or maple syrup
Blend Well 

Toss all ingredients together and then toss in the simple dressing.

Sharing on Deb's Souper Sunday 

Friday, April 16, 2021

Miso Soup With Greens- -Oil Free

Miso soup is quick and easy to make and is tasty and healthy. 

It simply involves purchasing a container of miso paste (There are many varieties). I buy a variety that is organic and gluten-free. It could be made from soybeans, chickpeas or other beans and may be red, white, or yellow in color. ...This last time I bought a container, it was made from chickpeas and it was white. I found it at Whole Food markets.

The picture below is made from beans.

 Gochujang, Miso, Maryland State

Miso paste is flavorful on it's own and makes a tasty broth. On occasion, I have just made the broth, which takes no more effort than making a cup of tea. I simply topped it with chopped scallions. 

Miso Master Miso Mellow White Organic, 16 oz

This miso soup includes greens. My favorite green is baby bok choy which is also sold by the pound at Whole Food markets. Of course you could also find any of these items in an Asian supermarkets. 

Bok Choy, Greens, Cabbage, Vegetable

Regardless, this is also a very easy recipe and a very healthy recipe. 

Spoons, Chinese, Stacked, Soup

Greens are a vital part of any diet and provide alkalinity and calcium with very few calories, zero fat, and good fiber. In addition, greens can help the liver detox. If you do not have bok choy, you can use another green such as baby kale.

Miso paste is a fermented food which provides essential bacteria to our gut which in turn helps our digestion. Miso paste also contains B vitamins, folic acid, vitamin E, and vitamin K.
To preserve the nutrients in miso paste, I never boil it. I add the miso after the broth finishes cooking. 

How to add miso paste to soup
Use a small mesh colander and a tablespoon of miso paste per 8 ounces
1. Place a tablespoon of miso paste into a small fine mesh colander. 
2  Remove the soup from the stove
3. Place the colander into the soup
4. Using the back of a tablespoon, rub the miso paste through the mesh colander into the soup. 
5. Use a tablespoon for 8 ounces of soup

4 cups of water
4 tablespoons of organic miso paste 
1 cup of chopped scallions
1 cup of chopped bok choy or kale 
1 cup of chopped spinach
Cracked pepper 

Optional: 1 cup of sliced carrots added with bok choi
Optional: if you like soup with a kick, you can always add a chili pepper with the bok choy.. 

Add water and bok choy to a small soup pot. Bring to a boil and simmer for 2 minutes. Add spinach and cracked pepper. Follow the directions for how to add miso to soup
and add the miso to the soup, Top with scallions and serve.

Sharing on Deb's Souper Sunday 

Sunday, April 11, 2021

Mashed Potato and Carrots with Rosemary

Mashed potatoes
Mashed potatoes are one of my favorite comfort foods. This is a combination of steamed yellow gold potatoes and carrots are mashed and then topped with fragrant fresh rosemary (or dill). This quick and easy recipe is vegan and gluten-free.

Potatoes, Vegetables, Potato, Thyme, Oil

 I cubed and steamed the two vegetables until soft and then used an immersion blender to mash them till smooth and creamy. It literally took seconds to blend with the immersion blender. 

Vegetables, Cartoon, Root Vegetables

This is a delicious yet simple side dish that everyone will love. Personally, I dd not feel it needed any milk to make it creamy. However, if you do, you can use a little nut milk such as almond milk. 

carrot mashed potatoes

If you have given up eating carbs and potatoes, you make be interested in watching some of Dr. McDougall's Youtube videos explaining the importance of starch in our diet. In addition, there are a variety of individuals who have followed his starch oriented diet for weight loss and have had AMAZING results in weight loss and improved health in every aspect. 

It convinced me. 6 weeks ago, I started his diet. After years on a low carb diet and giving up my favorite foods such as potatoes and rice, I now eat them in quantity and enjoy them every day. Did I mention that in the last 6 weeks of changing nothing else but my diet ( I always have walked 4 miles a day every morning), I am now down 12 pounds and LOVING my meals. I'm eating healthier than ever, feel satiated, and have tons of energy. It's a plant-based diet without oil (but does include fats such as avocado, nuts, seeds)

If you have difficulty understanding this idea and think that starch is bad (which by the way that concept was promoted by business and  industry not science,) Plentiful Kiki ( link), who lost 70 pounds on this diet has a number of Youtube videos that follow her journey with ideas and recipes. 

Another inspring individual is on a Youtube channel called, The Jaroudi Family. Brittany, who publishes the channel, also lost 70 on the Starch Solution diet. Both look terrific and have been following a higher carb  vegan non-inflammatory diet for years now. I've also read testimonials from hundreds of people of all ages and genders on the plant-based Forks Over Knives website. 

Salad, Salad Plate, Plate, CutleryOf 

Of course the diet includes lots of beans, vegetables, fruits, etc. 

Some examples of my meals 
Steel-cut oatmeal, with cinnamon, 2 chopped walnuts, and 1/2 sliced banana

Other meals: 

  • I eat baked potatoes stuffed with black beans and salsa, a big salad, and a side of broccoli. 
  1. Another example is vegetable chow mein(recipe link) with blanched almonds and a big portion of rice. 
  • Or I might eat a big bowl of vegetarian chili with rice and vegetable soup. 
  • Or I might eat a bowl of lentil soup, lentil flatbreads(recipe link) with oil-free hummus. 

I will continue to report my weight loss and how I feel. 
After 6 months I plan to redo my bloodwork to see if my high cholesterol (232) and high blood sugar (110) have come down on this diet. I have been a vegan for two years and a vegetarian for 39 or more years, but I ate a lot of vegan convenience food and desserts.

There is a book called Managing Diabetes that documents many diabetics who have eliminated or controlled their type 2 diabetes on a similar higher starch diet. 

Anyway for those who just want a simple delicious mashed potato recipe - this is delicious and easy. 

I added steamed carrot for extra nutrients, color, and appeal. -you can leave out the carrots if you want. 

6 yellow gold potatoes, scrubbed and quartered (with skin) 
2 carrots, sliced thick 
2 cups of water for steaming
1 tablespoon of fresh rosemary or fresh dill 

Steam the potatoes and carrots in a steamer basket in a pot on the stove or in the Instant Pot.  ( I steam in the IP for 5 minutes). 
When done, pour off water and using an immersion blender, blend the potatoes and carrots until smooth and creamy about 30 seconds. 
Sprinkle with fresh rosemary. 

Thursday, April 8, 2021

Best Oil-free Hummus in Three Flavors

Breakfast, Healthy, Hummus, Spread

This easy to make homemade hummus will knock your socks off. It's really tasty and contains no added oils.  I made a plain hummus, a carrot hummus, and a beet hummus. 

I've been learning to cook and prepare food without oil ( but I still use fats such as avocado, olives, nuts, and seeds). You may have read my previous post that explains why. 

Basically oil is one of the most caloric foods you can consume and has zero fiber and very few nutrients. Better to eat the olives than the concentration of oil. I'm learning to make food without oil. 

Hummus, Chickpeas, Appetizer, Cold Appetizers, Help

This oil-free hummus is outstanding. I watched a video by Brittany on The Jaroudy Family Youtube. I adapted her recipe to suit my own tastes.  

Your can visit her Youtube channel to see her recipe. I love learning from her and love her recipes.

Beetroot, Hummus, Houmous, Healthy

It's also fun to add vegetables to the hummus. For example, you can add a cup of beets or drained cooked carrots and omit or greatly reduce the liquid.

Melanzana, Eggplant, Pomegranate, Hummus

I eat this high protein hummus for lunch with cut up celery and carrot sticks or I dilute it to make a salad dressing for my salads or cooked vegetables. I also control the thickness by the amount of liquid I add. Somedays I make it thinner and some days much thicker. 

Beet, Turnip, Red, Beetroot, Vegetables
I enjoy making a cooked vegetable stacks using sliced cooked beets or slice air fry roasted eggplant or both!!

The following recipe is oil-free and tahini-free. If you would like a recipe that contains both olive oil and tahini (sesame seed paste), you can try my previous authentic rich Middle Eastern hummus recipe which is delicious.

4 and 1/2  cups of cooked chickpeas (or about 1 and 1/2  15 ounce cans  drained) 
1/4 cup of water or liquid from the chickpeas 
2 large cloves of fresh garlic 
1/2 teaspoon of onion powder
Juice of 1 juicy lemon
1 tablespoon of organic gluten-free miso 
1/2 teaspoon of cumin 
cracked black pepper to taste 
optional: 1/4 teaspoon of turmeric. 
Using the metal blade in a 6 cup food processor, add all the ingredients and process until smooth and creamy. Adjust spices to taste. 

1, Miso is adds a salty taste so no additional salt is needed.
2. Add small amounts of additional water or chickpea liquid to desired consistency. 
3. To make beet hummus add 1 cup of cubed cooked beets 
4. To make carrot hummus add 1 cup of sliced cooked carrots, drained of all water
5. I steam the beets and the carrots in my steamer 

Hummus, Hummus Three Colors

Friday, March 26, 2021

Orange Fruity Salad Dressing

Salad, Dressing, Healthy, Food, Green

This is a wonderful creamy (oil-free) citrus dressing. It's light and tasty and I use it as a salad dressing for my salads and as a topping for vegetables such as steamed broccoli, roasted asparagus, or steamed cauliflower. 

Why oil-free? 
As I mentioned in a previous post, I am following the suggestions for diet in Dr, McDougall's book called, The Starch Solution. I find it a very satisfying way of eating because it allows me to enjoy substantial portions of potatoes, rice, beans, salads, vegetables, fruit etc. and still lose weight.

The only, thing I can't have on the plant-based diet is oil, animal protein, processed foods, and alcohol. - actually animal protein, processed foods, and alcohol are not great for health for a multitude of reasons. Our industries for raising meat, fish, and chicken depend on hormones, chemicals, and preserves to produce the quantity of animal protein to feed our demanding population for fast food burgers, fried chicken joints, etc. And our waterways are polluted producing fish that is highly toxic with mercury.

For me, I'm already vegan- so truthfully the only thing I missed in the beginning was the wine. 

I do enjoy having a glass or two of wine when I dine out on the weekends. but I'm getting over it.

I'm learning lots of interesting ways to make sauces, sautee, and cook without oil. Again, I am not giving up fat (I eat avocado, nuts, olives, and seeds)

Salad Cream, Mayo, Pomelo, Fruits, Nuts

I've been following the McDougall diet for 4 weeks and I feel terrific, have lost 9 pounds, my cravings for sweets and junk food is gone, and I've learned to fill my wine glass with seltzer and chat away with friends and enjoy myself. 

The bonus is that when I get home, since I have not indulged in wine, I am clear minded enough to get work done on the computer. When I drink wine, I feel tired and usually go straight to bed. 

I learned about this diet from Chef AJ who is Whole Food Plant-Based Chef - I follow her and get her very informative newsletters. 

Not long ago, she sponsored a summit on weight loss. One of her guests was on the summit was "Plantiful Kiki" who has many Youtube videos explaining how she lost 70 pounds a few years ago following this healthy diet and what she eats in a day. Look her up!!

When I saw what she eats in a day, I was impressed, curious, and ready to try it..My motivation to change my diet came from my recent blood lab reports. My cholesterol was high (232) and my blood sugar (112). I have to say that I was shocked because I was already on a vegan diet and thought I was eating healthy. 

What I discovered from Dr. McDougall's book is that for optimal health, I need to follow a whole foods  plant based diet - meaning no junk food, convenience package food, or alcohol. In other words, I need to eat real food that contains fiber, protein, nutrients, etc and hasn't been processed away to be an excite-o-toxin (food that excites your taste buds and keeps you addicted).  

What I eat in a day
1 cup of broccoli - first 
1 cup of cooked steel cut oatmeal, 1 teaspoon of ground flaxseed, 2 walnuts chopped, cinnamon, and 1/2 banana sliced on top. 

Large salad with an oil-free dressing (recipe below),
 2 cups of vegetables with oil-free dressing, 
large baked potato or baked sweet potato fries(air fryer) - or 1 cup of rice.

Snack: homemade oil-free hummus with celery and carrot sticks 

Tossed salad with oil-free dressing and a tablespoon of raisins mixed in the salad
2 cups of asparagus or cauliflower with a homemade dressing 
Large bowl of bean chili (meat free) 

Snack: Bowl of berries (blueberries and raspberries) 

Salad Dressing: 
1 navel orange - peel removed and full orange(cut up) put into the blender- 
1/2 cup of cashews, soaked overnight and drained
1/2 cup of artichoke hearts packed in water (not oil) 
1/4 cup of mint leaves
1/4 cup of water (or enough to form a liquid consistency

Blend all the ingredients and use over salad a carrot salad. 

Wednesday, March 24, 2021

Israeli Mish Mish (Apricot) Slaw Salad

Apricot Salad Slaw

If you are looking for an interesting salad to make for Passover or Easter, you will love this delicious Israeli mish mish spring slaw salad. 

Mish Mish is the Hebrew word for apricots and this interesting salad contains sliced dried apricots as well as raisins, nuts, and chopped apple.

Dried Apricots, Apricot, Dried, Food
I was inspired by a local restaurant in North Miami. Their cabbage salad with sliced dried apricots, kale, and a sensational dressing is one of their specialties. This recipe is based on their salad but adjusted to my tastes. Since I've stopped using oil ( but not fat from foods such as avocado, nuts, olives, etc) * see my notes on why. 

Walnut, Nut, Walnuts, Nuts, Fruit Bowl

I made this crunchy salad with cabbage, carrots, chopped dried apricots, raisins, walnuts, apple, and lemon juice. It's sweet and tangy all at the same time. If you wanted to turn it into a meal, you could probably add some cooked quinoa. 

Food, Raisins, Plum, Raisins, Raisins

This salad  is light, delicious and full of Vitamin C.
 I like to call this bright orange salad my sunshine salad. 

White Cabbage, Salad, Herb, Food, Kohl

The Passover holiday menu calls for thinking out of the box since there are many foods that are restricted to eat on this holiday. Of course everyone knows the most common restricted food is bread. We eat Matzah instead of bread for the 8 days of Passover which begins the evening of March 27-2021. 

This ritual commandment of eating matzo instead of bread commemorates the exodus of the Jewish people when they were slaves in the ancient land of Egypt. When the Jewish slaves (for 400 years) finally hurriedly were freed from Egyptian bondage, they got out as fast as they could. There was no time for their bread to rise and thus we remember our freedom from bondage and eat matzo instead of bread during Passover. 

Salad is a great choice to welcome the warmer spring weather. This salad will make a wonderful side dish whether you are looking for recipes to make for Passover, Easter,  or just looking for good healthy recipes. This salad is a winner. 

2 cups of chopped white cabbage (chop to the size you like to eat)
2 cups of shredded carrots 
1 cup of chopped apple to bite size  
1/2 cup of raisins
1/4 cup of chopped walnuts
1/2 cup of sliced dried apricots 
1/2 cup of lemon juice 

Toss all the ingredients and enjoy. 

Apple dressing for the Mish Mish salad
1 large organic apple, cored and sliced or chopped ( I do not peel)
1/4 cup of fresh lemon of lime juice
1/4 cup of water
1 tablespoon of honey or maple syrup

This is a great dressing to enhance the Mish Mish salad. 


I've prefer not to eat oil - WHY??? Based on information in the book, The Starch Solution.
  • Oil is extremely caloric
  • Oil has no fiber ( which helps regulate blood sugar and is essential for elimination) 
  • Oil has few nutrients
  • Oil offer very little nutritional value
I eat prefer to eat whole food healthy fats that do contain fiber, nutrients, antioxidants, and phytochemical. 
  • Avocado
  • Walnuts, pistachios, pecans, etc. 
  • olives 
  • flax seeds
  • chia seeds 

Friday, March 12, 2021

Delicious High Protein Pastas and Vegan Sauces

high protein pasta

Pasta made from red lentils, mung beans, fava beans, and edamame??? Yes - and they are delicious. 

I want to share some of the wonderful high protein pastas that I received from a company called Explore Cuisine

penne pasta

Don't they look amazing?  AND they are!! 
Part of the fun of being a blogger is being asked to review books and products. I received 5 boxes of this new high protein pasta. 

I tried the fava bean fusilli and the red lentil pasta first. I enjoyed them both. 

pasta in almond sauce

I have always loved pasta (who hasn't? ) but as an adult, I usually have avoided it because it is low in protein and low in fiber. In addition, many pastas that are gluten -free often get gooey and gummy. That was not my experience with these pastas. 

I was pleased to see the high amount of both fiber and protein in each of these Explore Cuisine boxes. In addition, these pastas are organic and gluten-free -another big plus for me!

After trying all five boxes that they sent me, I decided that fava bean fusilli tastes and looks like most like regular pasta. This is good news because I often make pasta for my grandkids and they are FUSSY. The fava been fusilli meets my grandkid's taste standards and my standards for both taste, fiber, protein, and nutrients.

The fava bean fusilli provides 25 grams of protein per 3.5 ounce serving. That is amazing! Certainly enough protein for any meal. The red lentil pasta has the least protein with 12 grams which is still a significant amount of protein considering the following guidelines (always check with your doctor to be sure of your own needs)

General Protein Needs
1-3 year olds need about 13 grams of protein per day
4-5 year olds need about 19 grams of protein per day
6-13 year olds need about 20-35 grams of protein per day depending on their weight and height
Adult females need about 46 grams of protein per day depending on their weight and height
Adult males need about 56 grams of protein per day depending on their weight and height.

I know that my daughter-in-laws are always concerned about the grandkids eating enough protein. These delicious pastas are a mother's dream come true. 

Perhaps you are trying to cut back on meat and other animal products. High protein pasta is a great choice! 

I'm really enjoying these Explore Cuisine healthy high protein bean pastas. 

I live in South Florida and I haven't seen them in my local markets, but I have seen them in my local Costco. 

Creamy Almond Tomato Sauce 
Ingredients : 
2 cups of red lentil penne pasta, cooked according to the directions on the box and set aside.
1 clove of fresh garlic
1/2 cup of basil
3/4 cup of sun-dried tomatoes, all liquid drained
2/3 cup of blanched almonds
3 tablespoons of tomato paste
1 and half cups of nut milk
Add garlic and fresh basil to a food processor and process until chopped ( adding a tablespoon of water if needed). Add sun dried tomatoes, almonds, tomato paste and continue to process adding small amounts of nut milk to begin to get a saucy consistency. Toss into the pasta for a wonderful plant-based dinner.

Try some of my other delicious sauces

eggplant sauce for pasta

marinated cherry tomato sauce

Creamy cashew basil sauce

gluten free pasta with alfredo sauce

Disclaimer: Although I was provided with the products all thoughts in the review are my own.


The 5 pastas that I reviewed meet gluten-free standards