POWDERED PEANUT BUTTER
Powdered peanut butter is made from defatted peanuts, which are peanuts with the excess oil pressed out. The result is dry powder with a fraction of the fat and calories of traditional peanut butter. No sugar, no salt, lots of flavour!
A 2-tablespoon serving of powdered PB has about 50 calories, 2g total fat, 95mg sodium, 4g carbs, 2g fiber, 1g sugars, and 6g protein.
Compared to the same amount of standard peanut butter, which has around 195 calories, 16g total fat (3g sat fat), 140mg sodium, 7g carbs, 2g fiber, 3g sugars, and 7g protein.
Just add water to turn powdered peanut butter into a spread that tastes like regular PB. This is an easy way to add peanut-flavored protein and extra fiber to smoothies, on toast or frozen banana ice cream! You can even use it to quickly make an Asian inspired peanut butter sauce!
Find powdered peanut butter on the shelves of your supermarket with standard nut butters.
Recipe Ideas
Make Classic PB&J with sugar free fruit spread
Blend into a Smoothie
Make Popsicles
Powdered PB is a great addition to frozen treats.
It's ideal for experimenting with DIY low-calorie popsicles and blended frozen banana ice cream
• For a peanut butter popsicles mix half a cup of powdered PB with 2 cups sliced and frozen bananas and 1 cup vanilla Greek yogurt. Blend all the ingredients and divide the mixture into a 6-piece popsicle mold set. Freeze for 3 hours!
Make a Peanut Sauce
• Savory peanut sauce is delicious on rice, vegetables or noodles!
To make a light sauce, combine 1 ½ tablespoons of powdered PB, ¼ cup unsweetened almond or oat milk, 1 teaspoon honey, or agave syrup, 1/2 teaspoon lime juice, and ¼ teaspoon crushed garlic, and whisk until smooth.
BRAGG ALL PURPOSE SEASONING AKA LIQUID AMINOS
If you like Asian food or use Soy sauce, this has been my favourite substitute! Add some Unami flavour! You can find this in the organic aisle of most grocery stores or health food stores.
BRAGG Liquid Aminos Better than Soy Sauce! (Also calked All Purpose Seasoning) No Gluten, No GMO's, No alcohol, No artificial coloring, Not fermented.
Great for Salads, Dressings, Soups, Veggies, Steamed Greens, Rice & Beans, Casseroles, Potatoes, Tofu, Wok & Stir-frys, Meats, Poultry, Fish, Jerky, Tempeh, Gravies, Marinades, Sauces and Delicious on Most Foods, even on Popcorn.
Bragg Liquid Aminos is a liquid protein concentrate made from Certified NON-GMO Soybeans and purified water. No table salt is added.
Delivers the 16 Essential Amino Acids that are the building blocks of the body.
Bragg Liquid Aminos is an excellent gourmet replacement for Tamari, Worcestershire and Soy Sauces.
INGREDIENTS
Bragg® Liquid Aminos is a naturally gluten-free liquid seasoning made from non-GMO verified soybeans. It is the original formula created by health store pioneer, Paul C Bragg.
Delivers essential and non-essential amino acids from non-GMO soy vegetable protein.
No artificial preservatives
No alcohol
Not Fermented
Gluten-Free
No added table salt is amazing because Soy sauce is very high in sodium.
SUBSTITUTE WITH AQUAFABA
Aquafaba is the water in which chickpeas have been cooked or even easier, the water from a can of chickpeas. (Try for no sodium)
Due to its ability to mimic functional properties of egg whites in cooking, aquafaba can be used as a direct replacement for them in some cases, including meringues and marshmallows.
Use aquafaba to replace egg whites in recipes for meringue, mousse, pie crust butter, buttercream, mayo and more.
3 tbsp aquafaba = 1 egg
3 tbsp water + 1 tbsp ground flax seeds or chia seeds = 1 egg
1/4 cup pureed tofu = 1 egg
1 mashed ripe banana = 1 egg
1 tbsp applesauce = 1 egg
1/4 cup vegetable oil = 1 egg
WHAT IS NUTRITIONAL YEAST?
Nutritional yeast is a deactivated yeast, often a strain of Saccharomyces cerevisiae, which is sold commercially as a food product. It is sold in the form of yellow flakes, granules or powder and can be found in the bulk aisle of most natural food stores.
It is popular with vegans and vegetarians and may be used as an ingredient in recipes or as a condiment.
It is a significant source of some B-complex vitamins and contains trace amounts of several other vitamins and minerals. Sometimes nutritional yeast is fortified with vitamin B12.
Nutritional yeast has a strong flavor that is described as nutty or cheesy, which makes it popular as an ingredient in cheese substitutes. It is often used by vegans in place of cheese; for example, in mashed potatoes, in scrambled tofu, or as a topping for popcorn. This is a great substitute for Parmesan cheese, it also makes a great sauce for vegan low cal Mac 'n cheese!
Get creative! I put nutritional yeast on almost everything!
You can test it out at Bulk Barn, or get Bob's Redmill brand at most grocery stores.
DELICIOUS VEGAN MAYO
Made with only 4 ingredients and in just 2 minutes! This vegan mayonnaise is so tasty, creamy, rich, and also cholesterol-free!
Making vegan mayo is so easy, it only requires 4 ingredients, just 2 minutes and a blender, that's all! An immersion blender is the best choice, but a regular blender will do.
In addition, homemade vegan mayonnaise is so inexpensive and made with simple and clean ingredients. This recipe is ready in just 2 minutes!
Unsweetened oat milk or soy milk is the best choice for this recipe based on consistency. Also try to use unrefined oils as the refined ones are not good for our health.
INGREDIENTS
1 cup oil (250 ml), I used sunflower oil you can use any unrefined oil.
1/2 cup unsweetened oat milk (125 ml) You can use soy if preferred.
2 tsp apple cider vinegar
1/2 tsp salt or substitute
METHOD
Make sure the oil is at the same temperature as the oat milk. You can use cold oil and cold milk, but I found room temperature milk and oil to be the easiest to work with.
If you're using an immersion blender, combine all the ingredients in the blender cup, place the immersion blender in, so that way it sits firmly on the bottom of the cup and pulse until the mayo emulsifies.
Once most of the vegan mayo has emulsified, you can move the blender up and down to incorporate any oil that is sitting on the top.
I usually use an immersion blender, but I've also tried to make this mayo using a regular blender and bullet and it works as well, although I think an immersion blender is the best choice.
If you're using a regular blender, place all the ingredients in the blender, except the oil, and blend for about 5 seconds.
Then add the oil gradually while the blender is going at a slow speed until it thickens, then you can turn it gradually from low to high and let it go until well mixed.
Try the mayo and add more salt if needed. If it's too thick, add more milk and if it's too watery add more oil. Pulse again until the mayo has the perfect consistency.
Use it immediately or keep it in the fridge for a few hours until it's cold. Keep leftovers in an airtight container or a jar in the fridge for about 4-7 days.
NO SALT HOT SAUCE 🌶🌶🌶
This easy recipe let's you enjoy as much hot sauce as you like without all of the sodium in store-bought hot sauce!
YOU NEED
1 glass bottle with cap or cork
1 cup of hot peppers
Any type of hot peppers, such as Cayenne Peppers. You can get creative or use super hot peppers if you want really spicy hot sauce.
Vinegar
White Wine Vinegar or Apple Cider Vinegar.
Any pure vinegar will work.
1 tablespoon of peppercorns (optional)
4-6 cloves garlic, chopped (optional)
METHOD
In a non-reactive pot such as a stainless steel, ceramic, or metal cookware with enamel coating, bring your vinegar to a simmer, being careful to not boil.
Rinse enough peppers to fill the bottle, removing stems if preferred and either chop them up into strips to fit into the jar, or you can cut a small slit with a knife in each of the peppers so that the vinegar can permeate the peppers to bring out the spice.
Stuff all of the peppers and add-ins such as garlic and peppercorns into the bottle, then fill the bottle with the hot vinegar.
Because it's so acidic, you don't need to refrigerate your hot pepper sauce. Store it out of light and excessive heat.
CAULIFLOWER RICE
Treat this like you would white rice. Can also be used raw.
1. Wash and thoroughly dry cauliflower, then remove all greens.
2. If using a box greater, cut the cauliflower into large chunks and use the medium-sized holes (the side commonly used to grate cheese), to grate into "rice." If using a food processor cut into small pieces and use the grater attachment to grate the cauliflower into "rice."
3. Optional: Transfer to a clean towel or paper towel and press to remove any excess moisture, which can make your dish soggy.
4. Once you have your cauliflower rice, it's easy to cook (or enjoy raw) Simply sauté in a large skillet over medium heat in 1 Tbsp oil. Cover with a lid so the cauliflower steams and becomes more tender. Cook for a total of 5-8 minutes, then season as desired (such as with soy sauce substitute or salt substitute and pepper).
5. Use cauliflower rice in recipes that call for rice, such as stir fry or fried rice! Store leftovers in the refrigerator up to 5 days. Store uncooked cauliflower rice in the freezer up to 1 month.
Nutrition information is a rough estimate calculated without oil or seasonings.
Nutrition (1 of 8 servings)
Serving: 1 half-cup
Calories: 25
Carbohydrates: 5.3 g
Protein: 2 g
Fat: 0.1 g
Saturated Fat: 0 g
Trans Fat: 0 g
Cholesterol: 0 mg
Sodium: 30 mg
Fiber: 2.5 g
Sugar: 2.4 g
HOW TO CUT CALORIES WITH ZOODLES
Many of you love pasta and there are a lot of healthier options out there to keep you feeling full. One of the tastiest and most affordable are zucchini noodles AKA zoodles.
The only thing you need is a spiralizer to create pastas, salads and even air fryer and baked meals. You can spiralize so many vegetables to make filling, low calorie nutritious meals.
What is Spiralizing Exactly?
Spiralizing is an artful slicing technique that turns vegetables and fruits into noodles. You need a tool to do it. Similar to julienning, it’s an easier way to create consistently long, smooth strips of produce. Spiralized meals are often gluten-free, low-carb, Paleo, and friendly to vegan and vegetarian diets.
Spiralizing Equipment
Each gadget is different, but there are two main categories of spiralizers: handheld and countertop. A handheld spiralizer requires using your own muscle vertically or at a comfortable angle, and it’s small enough to be stored in a kitchen utensil drawer. The countertop spiralizers have levers you can crank to do the work, usually horizontally. Prices can range from $6 to $50 for a spiralizer. In the higher-end versions, you can switch out the blades for noodles of different sizes and shapes.
Spiralizers work best on smooth, peeled, raw vegetables such as zucchini, carrots and squash and sweet potatoes as well hard fruits such as apples and pears. They make great pastas, stir-fries, and salads. But so much more. Beets and baked shoestring fries turn out beautiful as well.
The Method of Spiralizing
Select straight foods for the most consistent, smooth, long noodles. If the produce isn’t naturally straight, cut it into sections. Depending on your countertop device, vegetables 1½ inches in diameter are ideal. For handheld spiralizers, slightly smaller pieces of produce are preferred. If you can’t find symmetrical produce, start with the larger end, or cut it so that it’s symmetrical, like with a butternut squash.
Wash produce. Cut off the ends, or only one end if you like to keep one end on for gripping, and peel if you don’t want the outer skin, like with carrots.
Center your vegetable or fruit on the spiralizer as much as possible. If you see it going off-center in the middle of spiralizing, readjust. This will create consistent noodles.
If you have a handheld, turn the vegetable as you press it into the device’s blades. For a countertop one, just turn the crank and let the gadget do it.
Blot out excess moisture with a paper towel, or spiralize into a colander to let it drain and also pat it dry — this is especially necessary with watery vegetables such as zucchini.
After you create a pile of noodles, you can leave it raw and add your dressing or sauce, or cook your noodles with a quick boil or sauté, between 30 seconds and a couple minutes, depending on the recipe.
Treat as you would pasta, add a protein and get creative!
You can incorporate spiralizing into your weekly meal planning and do the prep ahead.
Set the weeks menu, spiralize, and then use preserve some vegetables in water in the fridge, and others that will brown, like apples, in lemon water.
Below are images of 2 popular styles of spiralizer. I use the table top style.
25 CALORIE PASTA 🍝
NuPasta is a pasta lovers dream come true!
You can enjoy pasta and get rid of sugars, carbohydrates and fats, all of which increase your caloric intake.
Diets that are fulfilling and taste good are sustainable, and sustainability means results.
NuPasta is an amazing canvas for Italian and Asian dishes! The possibilities are endless!
A full plate (210g) of regular cooked pasta contains about 300 calories and 2g of dietary fibre, the same amount of NuPasta contains 25 calories and 6g of dietary fibre. NuPasta is also gluten free.
Regular pasta is made with wheat and gluten, a starch which has calories. NuPasta is made with the root of the konjac plant which is rich in dietary fibre and has no starch. The absence of starch is the reason why NuPasta is so low in calories.
NuPasta is available in various authentic pasta shapes and sizes.
There are many brands, but NuPasta tastes the best and is a Canadian product made and created in Toronto.
What is Konjac?
The konjac plant (Amorphophallus konjac) grows on slopes 2000 to 4000 ft above sea level, where it enjoys the habitat's clean air and water.
Today, konjac plants are grown in Japan, Korea, and China. The edible part of the konjac plant is the root.
The main component of konjac food is glucomannan, a water soluble dietary fibre.
Studies have shown konjac glucomannan is beneficial to our health in many ways:
Glucomannan fills the stomach and slows the digestion process. This allows the consumer to feel full without many calories, reducing the urge for heavy meals or snacks.
Being a dietary fibre, glucomannan does not have any sugars or carbohydrates that will increase your glucose levels.
Furthermore, it slows down the processing and absorption of sugars and carbohydrates from other food in your meal.
Glucomannan gel in the digestive system reduces the absorption of lipids such as LDL (bad cholesterol).
As with many food items that contain dietary fibers, glucomannan helps to improve your digestive health and regulates bowel movements.
This life changing pasta is usually found in the natural, organic or gluten free section of most grocery stores.
1g of protein, 1g of fat, and 6g of fibre per 210g package. Protein is 4 calories per gram, fat is 9 calories per gram, and fibre is 2 calories per gram.
4 + 9 + (6×2) = 25 calories
95% of what you're eating is water and with 3% fibre.
PLANT-BASED CHEESE
Plant-based cheese alternatives are a great way for cheese lovers to cut down on fat and sodium without giving up the texture and versatility of cheese.
That being said, anything in moderation. Low fat traditional cheese does offer a substantial amount of protein. 🧀
One of my favourite vegan cheese brands is Daiya.
Daiya is made from cassava and arrowroot and is known for its cheese-like consistency and melting properties. It contains no animal products or soy, lactose, wheat, barley, gluten or nuts. Daiya is sold in natural and conventional food stores within Canada.
Its available in many flavours such as cheddar, mozzarella and pepper jack. They also offer shredded, block style or slices and cream cheese alternatives.
Another brand I really like is Violife. It’s also readily available. Violife cheese alternative products are also available in shreds, slices or blocks and cream cheese alternatives.
Violife is made using non-GMO ingredients, including coconut oil and is free from dairy, preservatives, casein, lactose, gluten, nuts and soy. The main ingredients are filtered water and coconut oil.
Both brands melt beautifully and offer a wide variety of flavours and textures. Vegan cheese alternatives are suitable for vegetarian and flexitarian diets.
BAKING WITHOUT SUGAR AND BUTTER
Meal prep prevents unwanted snacking and saves time. Here are some guilt free ways to lower carbs and substitute items like butter and sugar. You should never feel hungry or deprived. Set yourself up for success by being prepared. A couple of hours a week in the kitchen can make life easier throughout the week and dial back on anxiety that can arise from snacking on unhealthy food because it was just easier at the time.
1. Use an equal amount of avocado in place of butter. Avocado will not only give your baked goods a creamy texture, but it will also provide fiber and heart-healthy fats. Just expect that using avocado instead of butter will change the taste slightly.
2. Swap unsweetened applesauce for half the butter and sugar. It can act as a thickener as well as add sweetness without the fat and calories of butter and the refined carbs of sugar.
3. Experiment with less sugar and sugar substitutes. There are various kinds of artificial and natural sweeteners that can work great in recipes without adding any calories. The ratio you'll want to use compared with regular sugar varies, so go to the brand's website to find recipes, measurements, and adjusted baking times. The size of the finished product may be smaller because the concentrated amounts of typical artificial sweeteners don't give baked goods the same bulk as regular sugar. You may also notice more of a slight aftertaste when you use some artificial sweeteners. Natural sweeteners are always preferred. Try stevia, a plant-based sugar alternative. You might also try simply cutting out one-third to half of the sugar in the recipe.
4. Try nut flours in place of white flour. Almond flour and hazelnut flour contain a little bit more fat, but they have less impact on blood sugar than white flour. If you can't find nut flour or you find the transition is too hard to make, I suggest making baked goods with half white flour and half whole-wheat flour, and see if you can gradually move toward using more whole-wheat flour over time. All of these alternatives also have the benefit of adding fiber, which helps regulate blood sugar.
5. Use cacao nibs in place of chocolate. When a recipe calls for chocolate, cacao nibs are better to use than milk chocolate. I also add them to trail mix. They don't contain the sugar that milk chocolate does. Other alternatives to try include dark chocolate made with 70 percent or more cocoa, unsweetened cocoa powder, or simply using less chocolate than the recipe requires. I like carob as well. You can even find Easter treats made completely out of carob. Both cacao nibs and carob chips are available at stores like Bulk Barn.
6. Add in veggies like carrots, zucchini, and spinach. You'd be surprised how often you can add ½ to 1 cup of shredded or chopped vegetables for a nutrient boost without changing the taste of baked goods like muffins. For example, you can add two cups of chopped spinach and one-third of an avocado to banana muffins along with bananas, strawberries, an egg, natural sweetener, and almond flour.
Most baking recipes suggest that spinach be frozen and chopped, although some call for rinsed, firmly packed fresh spinach.
7. Try an open-faced pie. You can cut down on the amount of carbs, sugar, and butter in a pie simply by leaving the top crust off. Make it even healthier by using ground nuts instead of flour for the crust.
8. Limit portion sizes. Use mini-muffin and cupcake tins to create smaller portions. Or, set aside one serving of your baked treat and freeze the rest. That way, you won't be tempted to overeat.
9. Think about the overall meal. If you know you're going to indulge in something sweet for dessert, plan ahead by cutting back on the carbohydrates you consume in your main course.
10. Anything in moderation! 😉
FLAX SEED OR CHIA SEED EGG SUBSTITUTE
Flax seeds are good sources of many nutrients. Their health benefits are mainly due to their content of omega-3 fats, lignans and fiber.
I am not against eggs. Eggs offer well rounded nutrition and are an easy way to enjoy protein. If you are plant-based or egg free, you can bake with this easy egg substitute.
To make a flax/chia egg, mix one tablespoon ground flax meal or chia meal (ground raw flax/chia seeds) with three tablespoons of water.
Mix together, and let sit in your fridge for 15 minutes to set up and thicken. It's that easy.
Flax/chia egg substitutes are for baking only.
They will not work in place of scrambled or fried egg dishes.
You can purchase chia and flax seeds already ground in bulk or you can use a home appliance or coffee grinder to make your chia/flax meal.
Flax VS Eggs Nutrition below.
BECEL® WITH OAT BEVERAGE MARGARINE
I have not tried this product. As some of you are dairy free, this new product could be helpful.
Many brands of plant-based butters are available and pure coconut oil is another option.
Becel® with Oat Beverage Margarine is gluten-free and dairy-free and can be used as a 1:1 swap for butter.
Here is the link to the full nutrition profile.
https://www.becel.ca/en-ca/products/spreads/becel-with-oat-beverage
OAT yes they did! 🌾
Coach Megan
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5 MIN HOMEMADE KETCHUP
This Homemade Ketchup recipe is made in a blender in just 5 minutes! No need to simmer it on the stove, and it's made healthy without white sugar. You can purchase pre-made as well by Good Food For Good.
INGREDIENTS
6 ounces Medjool dates , pitted (3/4 cup tightly packed)
1 cup boiling water
1 (6 ounce) can tomato paste
5 tablespoons apple cider vinegar
1 teaspoon fine sea salt or salt substitute of choice
2 teaspoons onion powder
1 teaspoon garlic powder
1 teaspoon yellow mustard (or 1/2 teaspoon ground mustard)
1/8 teaspoon allspice
pinch ground cloves
Option: If you would rather not use dates in this recipe, feel free to use maple syrup or honey as a natural sweetener instead. I would leave out the water in this case, and then only add it as needed to thin out the ketchup at the end.
INSTRUCTIONS
Place the pitted dates in a bowl and pour the boiling water over them. Let the dates soak in the water as you add the other ingredients to the blender.
In your blender add the tomato paste, vinegar, salt substitute, onion powder, garlic powder, mustard, allspice, cloves, and 1/4 cup of water.
Pour the dates and their soaking water in last, then blend until smooth. Stop and scrape down the blender, as needed to make sure everything is blended in.
Taste the mixture and adjust any seasonings as needed. Keep in mind that the flavor will mellow when it chills in the fridge.
Pour the ketchup into an airtight container and store it in the fridge until ready to use. Can be frozen if needed.
Enjoy
Coach Megan
MEGAN'S FAVOURITE DIY CELLULITE SCRUB
Improve the appearance of cellulite by combining coffee grounds with coconut oil and a bit of sea salt for exfoliation.
1 c coffee grounds
6 tbsp coconut oil
3 tbsp sea salt or sugar
Any empty jar
METHOD
Measure out the dry ingredients and combine in a large measuring cup or bowl.
Warm coconut oil if solid, and add to the mixture, mix well.
Transfer contents to a waterproof jar or container.
In the shower, apply your scrub to areas with cellulite. Massage the scrub onto skin in a circular motion before rinsing.
Repeat every time you shower for best results.
Coach Megan ☕️
SALT SUBSTITUTE
This is my very favourite sodium free, zero calorie salt substitute! I have used this gem for years!
A. Vogel Herbamare Sodium-free Natural Salt Substitute.
This sodium free seasoning is perfect for sodium-reduced diets or for those who do not use salt. This great sodium free salt will bring out the flavor of your meals.
Herbamare's Sodium-free' secret lies in it's mixture of a natural salt substitute infused with freshly harvested, organically grown herbs and vegetables.
Great on unsalted chips and popcorn!
Use it to season all your meals!
Get it in health food stores or on Amazon.
Coach Megan
https://www.amazon.ca/Avogel-Herbamare-Natural-Substitute-Vegetables/dp/B0828RRX5F?pd_rd_w=tXUYY&pf_rd_p=7fec2351-0af9-4fb1-a67b-7a2c6dfae94f&pf_rd_r=M93XVQ2J87K4GQZZZRE1&pd_rd_r=7b488ce3-50b3-4fea-8d08-bffe6b7897f5&pd_rd_wg=kakMZ&pd_rd_i=B0828RRX5F&psc=1&ref_=pd_bap_m_rp_36_sc
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BRAGG ORGANIC SPRINKLE
My go to for flavour. It's so good!
Possibly the only spice you'll ever need!
Sodium free!
Bragg Organic Sprinkle is an original blend of 24 organic herbs and spices.
Contains no additives, no preservatives, no fillers.
A blend of All Natural Herbs and Spices Gluten Free.
https://www.amazon.ca/Bragg-Live-Food-Sprinkle-Seasoning/dp/B00DIXDF8K
CHOCOLATE CHICKPEA SPREAD
Delicious and nutritious! Bridging the gap between hummus and Nutella, this chickpea-based chocolate spread is an easy way to enjoy protein and fibre!
Coach Megan 🍫
INGREDIENTS
1 Can Sodium-Free Chickpeas
1 Tablespoon Creamy Pure Peanut Butter
3 Tablespoons Olive Oil
1/2 Cup Dutch-Processed Cocoa Powder
1/2 Cup Coconut Sugar or preferred substitute
1 Teaspoon Instant Coffee Powder (or decaffeinated)
1 Teaspoon Pure Vanilla Extract
1/2 Teaspoon Salt substitute
2 – 4 Tablespoons Water
METHOD
As with all hummus, this spread couldn't be easier. Just throw everything but the water into your food processor or blender, and thoroughly puree, scraping down the sides of the bowl to get everything incorporated as needed.
With the motor running, slowly drizzle in the water, until you reach your desired consistency. Spread on anything or use as a dip!