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Low-Sugar Vegan Oatmeal Muffins (12 muffins)

Ingredients

2 cups rolled oats
2 ripe bananas, mashed
1¾ cups unsweetened soy or almond milk
1 tsp baking powder
1 tsp cinnamon
¼ tsp salt
1 tsp vanilla extract
½ cup blueberries (optional)
2 tbsp chia seeds (optional, for extra fiber)

Bake: 375°F (190°C) for 20-25 minutes.

Approximate Nutrition (per muffin)

Calories: ~90
Protein: ~3 g (with soy milk)
Carbohydrates: ~16 g
Fiber: ~2.5 g
Total sugars: ~3-4 g
Added sugars: 0 g
Fat: ~2 g

For Even Less Sugar

Use 1 banana instead of 2.
Replace berries with chopped walnuts.
Add extra cinnamon and vanilla to enhance perceived sweetness.

Low-Carb Vegan Cinnamon Muffins

Ingredients

1½ cups almond flour
½ cup ground flaxseed
¼ cup oat flour (or finely blended oats)
2 tsp baking powder
1 tsp cinnamon
¼ tsp salt
2 tbsp chia seeds
1 cup unsweetened soy milk
¼ cup unsweetened applesauce
1 tsp vanilla extract
2 tbsp erythritol, monk fruit sweetener, or stevia equivalent (optional)
½ cup chopped walnuts or pecans

Instructions

Preheat oven to 350°F (175°C).
Line a 12-cup muffin tin.
Mix all dry ingredients in a bowl.
Stir in soy milk, applesauce, and vanilla.
Fold in nuts.
Divide evenly among muffin cups.
Bake for 20-25 minutes until firm and lightly golden.
Cool completely before serving.

Approximate Nutrition (per muffin)

Calories: ~120
Protein: ~5 g
Total Carbs: ~8 g
Fiber: ~4 g
Net Carbs: ~4 g
Fat: ~9 g
Added Sugar: 0 g

Makes 12 muffins

Oil-Free Lentil, Potato & Kidney Bean Curry Casserole

Ingredients

1 cup dry brown or green lentils, rinsed
2 medium potatoes, diced into ½-inch cubes
1 can (15 oz) kidney beans, drained and rinsed
1 onion, diced
3 cloves garlic, minced
1 tbsp grated ginger
1 can (14 oz) diced tomatoes
2 cups vegetable broth
1 cup unsweetened plant milk or light coconut milk
1 tbsp curry powder
1 tsp ground cumin
1 tsp turmeric
½ tsp smoked paprika
¼ tsp cayenne (optional)
1 tsp salt, or to taste
Black pepper to taste
2 cups spinach or kale, chopped

Reduce potatoes to 1 medium potato.
Add 2 cups cauliflower florets.
Increase kidney beans to 2 cans.
Serve with a side of steamed vegetables rather than rice.

Instructions

Serves: 6-8

Approximate Nutrition (per serving, 8 servings)

To Make It More Diabetic-Friendly

Preheat oven to 375°F (190°C).
In a large casserole dish, combine lentils, potatoes, onion, garlic, ginger, tomatoes, vegetable broth, plant milk, and all spices.
Stir well and cover tightly with a lid or foil.
Bake for 50 minutes.
Remove from oven and stir in kidney beans and spinach.
Return to the oven, uncovered, for 15-20 minutes, until the potatoes and lentils are tender and most of the liquid is absorbed.
Let rest for 10 minutes before serving.

Preheat oven to 375°F (190°C).
In a large casserole dish, combine lentils, potatoes, onion, garlic, ginger, tomatoes, vegetable broth, plant milk, and all spices.
Stir well and cover tightly with a lid or foil.
Bake for 50 minutes.
Remove from oven and stir in kidney beans and spinach.
Return to the oven, uncovered, for 15-20 minutes, until the potatoes and lentils are tender and most of the liquid is absorbed.
Let rest for 10 minutes before serving.

Oil-Free Lentil, Potato & Kidney Bean Curry Soup

Ingredients

1 cup dry brown or green lentils, rinsed
1 medium potato, diced small
1 can (15 oz) kidney beans, drained and rinsed
1 onion, diced
3 cloves garlic, minced
1 tbsp grated ginger
1 can (14 oz) diced tomatoes
6 cups low-sodium vegetable broth
1 cup unsweetened soy milk
1 tbsp curry powder
1 tsp cumin
1 tsp turmeric
½ tsp smoked paprika
Sea Salt or vegetable buillon
2 cups spinach or kale

Nutrition (approximate per serving)

Calories: 220-250
Protein: 12-14 g
Fiber: 10-12 g
Saturated fat: less than 0.5 g
Added sugar: 0 g

For Diabetes-Friendly Version

Replace the potato with 2 cups cauliflower florets, or use half potato and half cauliflower.
Add an extra can of kidney beans for more protein and fiber.
Serve with a side salad instead of bread.

This soup gets even better the next day and freezes well for meal prep.

Serves: 6

Add onion and 2 to 3 tablespoons water or broth to a large pot. Sauté 5 minutes, adding more liquid as needed to prevent sticking.
Add garlic, ginger, curry powder, cumin, turmeric, and paprika. Cook 1 minute.
Add lentils, potato, tomatoes, and broth.
Bring to a boil, then reduce to a simmer.
Cook for 25 to 30 minutes, until lentils and potatoes are tender.
Stir in kidney beans and soy milk.
Simmer 5 more minutes.
Add spinach and cook until wilted.
For a creamier soup, blend 1 to 2 cups of the soup and stir it back into the pot.

Instructions

Oil-Free Vegan Mung Bean & Sotanghon Soup

Ingredients

1 cup dry mung beans, rinsed
6 cups water or low-sodium vegetable broth
1 onion, diced
3 cloves garlic, minced
1 tbsp fresh ginger, sliced thinly
1 carrot, diced
2 oz (60 g) sotanghon (mung bean noodles)
2 cups pechay, bok choy, spinach, or malunggay
1 tbsp low-sodium soy sauce
Salt to taste
Calamansi or lime wedges

For Your Soup

Since sprouted mung beans cook faster:

Simmer for 15-20 minutes instead of 35-45 minutes.
Add the carrots after 10 minutes.
Add sotanghon during the last 3-4 minutes.
Add greens at the end.

Benefits of Sprouting

Shorter cooking time
Easier digestion for many people
Slightly higher vitamin content
Maintains the soup's very low fat and saturated fat content

For the best texture in soup, I like 1- to 2-day sprouts. They're tender but still hold their shape and give the soup a fresh flavor.

Instructions

Add onion, garlic, and ginger to a pot with 2 to 3 tablespoons water or broth.
Cook over medium heat for 3 to 5 minutes, stirring frequently and adding water as needed.
Add mung beans and broth.
Bring to a boil, then simmer 35 to 45 minutes until the beans are tender.
Add carrot and cook 5 minutes.
Add sotanghon and cook 3 to 4 minutes.
Stir in greens and soy sauce.
Season lightly with salt and finish with calamansi juice.

For a More Filling, Diabetes-Friendly Soup

Reduce sotanghon to 1 oz (30 g).
Increase mung beans to 1¼ cups.
Add mushrooms, cabbage, and extra leafy greens.

This boosts protein and fiber while lowering the carbohydrate load from the noodles.

How to Sprout Mung Beans

Rinse 1 cup dry mung beans.
Soak in plenty of water for 8-12 hours or overnight.
Drain and rinse.
Place in a jar, colander, or sprouting container.
Rinse and drain twice daily.
After about 2 days, you'll have short sprouts perfect for soup.

Oil-Free Vegan Jackfruit Jambalaya (No Peppers)

Ingredients

2 cans young green jackfruit in water or brine, drained and shredded
1 onion, diced
3 celery stalks, diced
4 cloves garlic, minced
1 can (14 oz) diced tomatoes
1½ cups brown rice, rinsed
4 cups low-sodium vegetable broth
1 tsp smoked paprika
1 tsp dried thyme
1 tsp oregano
½ tsp garlic powder
½ tsp onion powder
2 bay leaves
1 can (15 oz) kidney beans, drained and rinsed
2 green onions, sliced
Salt to taste

1½ cups brown rice with 4 cups cauliflower rice

Instructions

This version keeps the classic jambalaya flavors but skips all bell peppers and hot peppers. Young green jackfruit provides a "meaty" texture without oil or animal products.

Approximate Nutrition (per serving, 8 servings)

Lower-Carb Version

Calories: ~290
Protein: ~9 g
Carbohydrates: ~58 g
Fiber: ~9 g
Total Fat: ~1 g
Saturated Fat: <0.2 g
Added Sugar: 0 g

In a large pot, add onion and celery with ¼ cup water or broth. Cook 5 minutes, stirring frequently.
Add garlic and cook 1 minute.
Stir in jackfruit, tomatoes, smoked paprika, thyme, oregano, garlic powder, onion powder, and bay leaves.
Add rice and broth.
Bring to a boil, then reduce to a simmer and cover.
Cook for 35 to 40 minutes, until the rice is tender.
Stir in kidney beans and cook 5 more minutes.
Remove bay leaves and top with green onions.

Serves: 6

Replace:

This reduces the nutrition to approximately:

½ to 1 teaspoon sea salt for the whole pot, depending on your preference and whether your broth contains sodium.

Sea salt works perfectly in this recipe. Just replace the "salt to taste" with:

Calories: ~180
Carbohydrates: ~22 g
Fiber: ~10 g
Protein: ~8 g
Saturated Fat: <0.2 g

The cauliflower rice version is especially good if you're watching blood sugar, while the jackfruit still provides that satisfying jambalaya texture.

Oil-Free Vegan Jackfruit Jambalaya (No Peppers, Sea Salt)

Key Seasonings:

1 tsp smoked paprika
1 tsp thyme
1 tsp oregano
½ tsp garlic powder
½ tsp onion powder
½-1 tsp sea salt
2 bay leaves

Since you're avoiding peppers, you can boost flavor with:

Brown rice or cauliflower rice
No oil
Young green jackfruit in water
Low-sodium vegetable broth
Sea salt in moderation

This gives you a hearty, savory jambalaya with very little saturated fat, plenty of fiber, and a satisfying "meaty" texture from the jackfruit.

For the healthiest version, use:

Extra celery
Garlic
Onion
Bay leaves
Fresh parsley
A squeeze of lemon before serving

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