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Low Fat, Vegan,Gluten Free, High Protein Snickerdoole Dip

Yields 8 quarter cup servings

Each 1/4: 73 cal/ 13g carbs/ 1g fat/ 6g protein/ 100mg sodium/ 1g sugar

 

1-1/2 C. cooked chickpeas

4 TBSP unsweetened organic almond milk

1 TBSP no sugar added, oganic apple sauce

10 drops Sweet Leaf English Toffe liquid stevia

1.2 oz. (1 scoop) Vega performance protein (vanilla)

1/3 C. mashed sweet potatoes

2-1/2 TBSP. cinnamon

1 tsp. nutmeg

Option:  Stir in 1/2 C. raisins or dried turkish figs

Combine all ingredients in a food processor and chill.  Serve as a dip, or as a spread for sandwich!

 

 

Low Carb Chocolate Peanut Butter Protein Mousse/Pudding

Makes 4 half cup servings

123 calories/5g carbs/3g fat/ 20g protein/134mg sodium/1 sugar

 

12 oz. Mori-Nu silken tofu

2 scoops Dutch Chocolate Isopure protein powder

2 TBSP PB2 Powdered Peanut Butter

6 Capella flavor drops- Peanut Butter

1 TBSP all natural carob powder

 

Combine all ingredients in a food processor or high powered blender.  Mix until smooth and creamy- refrigerate for at least 6 hours or until well chilled.  Eat plain or as a dip for fresh fruits and veggies!

 This is a great evening craving kicker for choco-holics!!  A serving of protein pudding, a PureTrim truffle, and 1/4 c. sweet crunchy jicama!

 

Getting the Most from Your Store Bought Spaghetti Sauce!

Even whole grain pasta can be a calorie pit on a healthy eating plan if you are not mindful of portion size, but certainly it can be a great source of fiber and unrefined carbohydrate to fuel your body.  Knowing that 1 serving of pasta is only about 1/2 cup cooked, how do you add some bulk to your meal without overdoing?  Another point of concern can be spaghetti sauces that have so much sodium and sugar- is there a way to get more for your buck when it comes to sauce? 

YES!

You can get the most out of your spaghetti sauce and almost double the volume you get while at the same time increasing nutrient density by adding in protein, fiber, and other nutrient with minimal fat and calories.  Simply take your favorite, low sodium spaghetti sauce and put it in the blender, then add 1 block of silken tofu and 4 cups of frozen mixed veggies.  Simply blend them to the desired texture (chuncky or smooth) As these items are VERY low in sodium you can easily add these in and get more from your pasta sauce without losing any flavor. The creaminess of the tofu also can replace the need to use cheese or creams.

You can also opt for shredded zucchini, spaghetti squash, or shirataki noodes rather than conventional pasta.  Either way- this delicious sauce can give both a bang for your buck by making your pasta sauce go twice as far and give a nutrient boost!

 

 

Delicious Vegan Vanilla & Fruit Mock Yogurt

Makes approximately 3 cups

 2 C ice cold water

1 TBSP Chia Seed

1/4 C. almonds

1 packet PT Wellness Shake, vanilla

1 C frozen peaches (or your frozen fruit of choice)

Combine all ingredients in your Vitamix or high powered blender.  Blend thoroughly for approx. 2 full minutes to crush the chia seed and almonds. Once blended, pour into a bowl and chill at least 5 hours.  Enjoy as is or stir in additional fruit and/or your favorite granola!

 

 

Mock Tuna Salad Sandwich Spread

Tofu Mayo

 Makes about 1 1/2 cupsThis low-fat mayonnaise substitute is made with silken tofu.

12.3-ounce package firm or extra-firm silken tofu

3/4 teaspoon salt

1/2 teaspoon sugar

1 teaspoon Dijon mustard

1 1/2 tablespoons lemon juice

11/2 tablespoons seasoned rice vinegar

 

Combine tofu, salt, sugar, mustard, lemon juice, and vinegar in a food processor or blender, and process until completely smooth, 1 to 2 minutes. Chill thoroughly before using.

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Mock Tuna Spread

2 c. cooked chickpeas (you can used canned, just look for a no-salt added variety)

1/4 cup tofo mayo

1/3 cup minced celery

2.5 T. minced dill pickle (about 1 pickle-slice, give or take)

1/2 T. nutritional yeast

1/2 medium onion, chopped

1 t. soy sauce

pepper, to taste

fresh dill to taste

In a medium bowl, mash the chick-peas coarsely with a fork. Mix in the remaining ingredients. Use on sandwiches or on a bed of salad greens