Unprocessed Recipes
Source: Unprocessed: How to Achieve Vibrant Health and Your Ideal Weight by Chef AJ.
Paige's Recipe Notes: Salt free, oil free, sugar free recipes.
Lentil Tacos
Ingredients
- 1 cup chopped onion
- 1 garlic clove, minced
- 1 cup dry lentils, rinsed
- 1 Tablespoon chili powder
- 2 teaspoons ground cumin
- 1 teaspoon oregano
- 14 ounces water
- 1 cup salt-free salsa
- Salt-free seasoning, to taste
Instructions
- Put everything in the crock pot and cook on high for 8-12 hours, stirring occasionally and adding water as needed. This taco filling can be used anywhere you would normally use a meat taco filling, such as in taco shells and on salads.
Quick Sun Dried Tomato Marinara
Ingredients
- 1 cup oil-free sun dried tomatoes, soaked in water
- 3-4 fresh Roma tomatoes (approximately 12 ounces)
- 1 red bell pepper, seeded (approximately 8 ounces)
- 1-2 cloves garlic, peeeled
- 3-4 pitted dates
- 1 shallot (approximately 1 ounce) or red onion equivalent
- 1 Tablespoon sun-dried tomato powder
- 3-4 fresh basil leaves
Instructions
- In a blender, blend all ingredients until smooth. If you prefer a chunkier consistency, use a food processor fitted with the "S" blade and process all ingredients until desired consistency is reached. Serve over your favorite healthy noodles such as those made from rice, tofu, sea vegetables or zucchini. To make zucchini noodles, peel zucchini and then make noodles using a Spiralizer, Saladacco or vegetable peeler.
Chef's Note: If you have a high-powered blender, you can make this sauce hot right in the blender.
Aunt Melony's Caesar Salad Dressing
Ingredients
- 2 cups water
- 1x15-ounce can cannellini beans, drained and rinsed
- 3 cloves garlic
- 3/4 cup lemon juice
- 4 Tablespoons low sodium miso
- 6 Tablespoons nutritional yeast
- 1 Tablespoon rice vinegar
- 1/2 teaspoon xanthan gum
Instructions
- Place all ingredients in blender and blend until smooth. Add xanthan gum and blend again briefly.
Chef's Note: This dressing is delicious on baked potatoes and steamed veggies.
Ginger Slaw
Ingredients
Slaw:
- 2 cups shredded carrots
- 2 cups shredded purple cabbage
- 2 cups jicama (cut into long thin strips)
- Cilantro and pumpkin seeds for garnish (optional)
Dressing:
- 1/2 cup orange juice
- Juice of one lime, plus zest
- 1/2 ounce fresh ginger, pressed
Instructions
- Combine vegetables in a large bowl. Whisk dressing ingredients together and pour over vegetables. Garnish with cilantro and/or pumpkin seeds if desired.
Sweet Potato Soup with Cannelini Beans and Rainbow Chard
You can also make this soup with butternut squash or white potatoes in place of the sweet potatoes.
Ingredients
- 8 cups water or low sodium vegetable broth
- 2 Tablespoons sun-dried tomato powder
- 2 leeks (approximately 6 ounces), thinly sliced
- 2-3 large sweet potatoes (2 pounds), peeled and cut into uniform cubes
- 2 cans cannellini beans, rinsed and drained
- 1 pound rainbow chard, chopped
- 1/4 cup fresh squeezed lemon juice (with zest from lemons)
Instructions
- In a large soup pot, bring the water or vegetable broth to a boil. Reduce heat to medium and add the leeks. Cook for about 8 minutes until soft. Add diced sweet potatoes and cook another 8-10 minutes until tender. Add the beans and cook for an additional 2 minutes. Remove soup pot from heat and stir in chard so that it wilts. Stir in lemon juice and sun-dried tomato powder. Sprinkle chopped Italian parsley on top, if desired, and garnish with a fresh lemon twist. The preparation for this soup can be done in advance. You can have the leeks sliced, the sweet potatoes diced, the beans rinsed, the chard chopped, the juice squeezed and the water measured out. Then it takes only 20 minutes to cook it. This recipe can easily be doubled.
Chef's Note: With the bright orange sweet potatoes, white beans, and rainbow colored chard, this is a very pretty soup. But if you can't find rainbow chard, feel free to substitute Swiss chard or any greens such as collards, spinach or kale.
Fruity Quinoa
Ingredients
- 1/2 cup quinoa
- 1 cup orange juice
- 1/2 teaspoon cinnamon
- 1 teaspoon alcohol-free vanilla
- 2 Tablespoons currants or unsweetened dried cranberries
Instructions
- Place quinoa, orange juice, cinnamon and vanilla in a sauce pan and bring to a boil. Reduce to a simmer, cover, and cook 10-15 minutes, until all of the liquid is absorbed. Stir in dried fruit.
Holiday Baked Yams
Ingredients
- 4 large yams, peeled and diced
- 2 ripe pears, peeled and diced
- 1 cup unsweetened dried cranberries
- 1/2 cup fresh orange juice
- 1 Tablespoon alcohol-free vanilla
Instructions
- Preheat oven to 350 degrees F. Mix all ingredients together and place in a baking dish that has a lid. Cover and bake for one hour (or until soft). You should easily be able to pierce the yams with a fork.
Maple Glazed Brussels Sprouts
Ingredients
- 1 and 1/2 pound Brussels spouts
- 1/4 cup finely minced shallot
- 1/4 cup maple syrup
- 1 Tablespoon Dijon mustard
- 1 Tablespoon low sodium tamari
- 1 Tablespoon arrowroot powder
- Finely diced red bell pepper (optional)
- Chopped candied walnuts or spiced pecans (optional)
Instructions
- Cut off stems from Brussels sprouts and then cut in half. Cook for 2 minutes in boiling water. Drain and rinse in cold water. (This step can be done in advance.) In a heavy nonstick sauce pan, sauté shallots in vegetable broth or water for 2-3 minutes. Add Brussels sprouts and sauté for 4 minutes longer. Whisk together maple syrup, tamari, Dijon mustard and arrowroot. Pour over vegetables and cook 2 minutes longer until sauce is thickened. Garnish with red bell pepper or nuts, if desired.
Chef's Note: If you don't want to use maple syrup, use date syrup and add 1/4 to 1/2 teaspoon of maple extract.
Pineapple Unfried Rice
Ingredients
- 1 large can crushed unsweetened pineapple, drained (save the juice for sautéing without oil)
- 1 cup green peas
- 1 bunch scallions
- 1 red bell pepper, diced fine
- 4 ounces pea pods, sliced
- 1 bunch cilantro leaves, chopped
- 4 cups cooked brown rice, chilled
- 1/2 cup low sodium tamari
Instructions
- Heat 1/2 cup of the pineapple juice in a wok or non-stick skillet over medium-high heat. Add peppers and scallions and sauté 2-3 minutes. Add peas, pea pods and rice and cook for another 2-3 minutes. Add pineapple and tamari and cook for another minute or so. If mixture becomes too dry, add more pineapple juice as you are sautéing. Remove from heat, stir in cilantro, and serve.
Chef's Note: For a spectacular presentation, serve in a hollowed out fresh pineapple half.
Quinoa Salad with Currants and Pistachios
Ingredients
- 1-16 ounce box of quinoa, cooked and cooled
- 1 cup lime juice and zest from limes (approximately 8)
- 1 ounce finely chopped scallions
- 1/2 ounce finely chopped Italian parsley
- 1/2 ounce finely chopped mint
- 2 cups currants
- 8 ounces raw pistachios
Instructions
- Prepare quinoa according to the directions on the package. Place in large bowl and allow to cool. Juice and zest limes. Pour over quinoa. Add remaining ingredients and mix well. Chill.
Chef's Note: Add pomegranate seeds when in season. Try substituting orange juice and zest for the lime, or unsweetened cherries for the currants.
Spanish "Rice"
Ingredients
- 1 head of orange cauliflower
- 4 green onions, diced
- 2 tomatoes, diced
- 1 orange bell pepper, diced
- 2 Tablespoons fresh lemon juice
- 1/2 cup chopped cilantro
- 2 avocados, mashed
- 1 Tablespoon paprika
- 1 teaspoon chili powder
- 1 jalapeño pepper, diced (optional)
Instructions
- In a food processor fitted with the grating blade, grate the cauliflower. Mix in the remainder of the ingredients by hand.
Chef's Note: If you can't find an orange cauliflower, a white one is fine. If you want your dish less spicy, omit the seeds from the jalapeño. Make sure you wear gloves when cutting hot peppers and never touch your eyes!
