Tag Archives: low-fat

Boom! Chakalaka! – Nutritarian Flavour Explosion

I knew that from the moment I heard the name of the dish I was destined to make it and blog about it. Then came the hard part…which variation to use since there seems to be lots of twists and versions in this recipe.

I settled for one that had the maximum veggies and of course I added my own tweaks.

Chakalaka is a South African side dish or condiment that is served at bbqs with meats and something they call pap or even with bread. Once I started looking at the ingredients I knew I’d like it. The basic ingredients that everyone seems to agree on are onions, tomatoes and peppers seasoned with curry powder and something spicy. After that it’s pretty interesting. Some add canned baked beans and others don’t.

I started off with this recipe as my base.

Isa’s Nutritarian Chakalaka

Ingredients:

2 large onion, roughly cut
6 cloves garlic
1 tsp ginger powder
2 medium green bell pepper, roughly cut
1/4 large cabbage head, finely chopped
3 medium carrots, grated
7 ripe medium plum tomatoes,chopped
1 tablespoon curry powder (I added 2 more tsp after but make it to your taste)
1-2 teaspoons schriracha, (hot sauce)
1 teaspoon coriander powder
2 tablespoons tomato paste
1 can Baked Beans in Tomato Sauce (no meat, low fat)

Water sautee the onion until it is soft and caramelized. Keep adding water as needed to prevent sticking and to loosen up the caramalization in the pan. This takes a while so you might want to start with this step while you finish prepping the rest of your veggies.

Add the garlic and sautee a bit more. Add the spices, stir it around then add the rest of the veggies. Simmer until everything is soft then add the beans. Simmer a bit more until beans are heated through. Taste your chakalaka and add more curry or heat so it’s to your liking.

I had mine over sweet potatoes, asparagus and kale. I can see it as a flavour boost over steamed veggies. Enjoy!

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Fast and Easy Nutritarian Red Lentil Sauce

mmmmmm…what a great and awesome idea for a tasty sauce for steamed or stir fried veggies without any added salt or fats. It’s creamy and satisfying too! I served this over a mix of stir fried veggies because I wanted something tasty over the veggies but didn’t want to use soy sauce.

It was so fast and easy to make too. I loved how easy it was. The original recipe is in Dr. Joel Fuhrman’s new book “The End of Diabetes” however I tweaked it a bit because I wanted a spicy, curry flavour this time around but I can see many, many versions of this in the future! I’m even going to try it without carrot juice for an even faster version.

Ingredients
1/2 cup red lentils
1 medium onion, chopped
1 small clove garlic, chopped
1 1/2-2 cups carrot juice or water
1 splash balsamic vinegar
1/4 tsp curry powder (or more to taste)
sriracha or your favourite hot sauce to taste

Juice about 4 carrots in order to get that much juice. If you don’t have enough just use water.

Combine the juice/water, lentils, onion and garlic in a pot and boil until the lentils are tender and the onion is soft. If the mix gets too dry before it’s all cooked then add a bit of water. Once it’s cooked, add the rest of the ingredients along with the lentils to a vitamix or blender.

Puree in the vitamix until smooth and creamy.

Serve over steamed veggies.

Get creative and switch up the seasoning to suit whatever flavours you’re craving.

Nutritarian Chowder

It all began with the urge to make something like a chowder that had no added oil or cream or floury thickeners and I did it! It also helped that I had an extra cauliflower that I wanted to use. It’s simmering now and it’s pretty tasty so far.

I used cauliflower and white beans to give it a creamy base without using any added fats. If you want to be super decadent you could add a bit of cashew butter to the finished product but I like the texture so far this way.

Here’s the skinny…

Nutritarian Chowder

1 cauliflower
2 bay leaves
1 onion
3 cloves of garlic
1 can white kidney beans
10 cups water or low sodium veggie broth (or a combo)
2 carrots, shredded
2 cups of corn
3 medium potatoes, peeled and shredded
2 small zucchini, shredded
1 pkg frozen, chopped spinach – defrosted and squeezed of all the juiciness
white pepper, nutmeg, onion powder and garlic powder to taste

Boil the cauliflower, bay leaves, onion, beans and garlic in the water/broth mix until everything is tender. Puree it in the vitamix or a strong blender. If you don’t have one I suggest cooking the veggies in less water so that you have less veggies floating around when you use a hand mixer.

Put the pureed soup back into the pot and add the rest of the ingredients.

Simmer until everything is tender and tasty.

Enjoy!

Are there any recipes you’re thinking of switching over to a more healthy version? I love to take old favourites and making them ultra-healthy….sometimes it works and sometimes not so much but it’s part of the fun!

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