Try this salt- and sugar-free ketchup on hash browns, veggie burgers, or baked French fries. It uses no added salt or refined sugar. 1 can (6 ounces) tomato paste 1 half of an apple and diced (skin on or off) ¾ cup water 1 tablespoon lemon juice ¼ teaspoon garlic powder ¼ teaspoon dried oregano […]

These hash browns are delicious with a little granulated onion and garlic, ground black pepper, and homemade ketchup. Using a spiral slicer yields better results than a traditional grater (see Notes). 1 medium to large white potato (Yukon golds work very well) per person, skin on or offgranulated onion or garlic to taste1 recipe Salt-free […]

There’s nothing like a soft oatmeal-raisin cookie! Dates and almond butter stand in for more traditional butter, eggs, and refined sugar. This cookie is rich, due to the almond butter, but for a lower-fat cookie, see Notes. To avoid excess sodium, use sodium-free baking powder. 7 ounces dates (about 14 Medjool or 28 Deglet Noor), […]

This hearty stew has everything you used to love about beef stew but without the beef, including large chunks of potato, carrot, celery, and onion. Portabella mushrooms stand in for the beef. Garlic, paprika, and fresh rosemary provide excellent flavor. To avoid excess sodium, look for salt-free tomato paste, and salt- and sugar-free canned peas […]

Burrito bowls have come into fashion as more people cut out refined carbohydrates, in this case the flour tortilla. This filling dish is flavorful, colorful, easy to make, and the simple lime juice dressing is just right. To avoid excess sodium, look for canned beans with no added salt (or cook your beans from scratch). […]

This Chickpea and Avocado Spread is easy to make and is dreamy atop baked potatoes and yams, corn tortillas, green salads, or as a dip for vegetables. Fresh oregano and lemon combine in a unique flavor for a little something special. 2 large ripe avocados, peeled, pitted and diced 1/4 cup chopped red onion 1 […]

Vinaigrette dressings are beloved for their sweet, spicy and tangy combinations. They are easily made without oil, salt and sugar. Create your own using a combination of fruits, vegetables, vinegar, nuts/seeds, onion/garlic, and/or fresh herbs. The two recipes below make about 1 cup of dressing, but simply double them if more is needed. Store in […]

This one-pan recipe is very quick and easy to make, using just kale, mushrooms, yams, garlic and rosemary — yum! For this dish, I use curly kale because of its hearty texture and delicious peppery-ness. 1/2 cup water 1 large yam or sweet potato, skin on, cut into 1/2–inch slices 1 clove garlic cut in […]

Filling and flavorful, this casserole is much easier to make than enchiladas since you don’t need to roll the tortillas or make a separate sauce. Most stores carry a standard “chili powder” that is mild in flavor and what I have used in this recipe. If you like things on the hot-n-spicy side, use a […]

Traditional zucchini breads are rich and dense due to their refined oil and sugar, but these ingredients are not necessary, or health-promoting. This bread gets its moistness and heartiness from zucchini, apples, dates, and millet and oat flours. 10 Medjool dates, pitted and chopped 1 cup non-dairy milk 1-1/4 cups quick or Old Fashioned rolled […]