Wholesome Recipes

Plant-based meals rooted in Biblical health principles.

Recipes 1-4 of 11

woman standing in front of fruits holding pot's lid

Nourish the Body

These recipes are created to support a healthy lifestyle using simple, plant-based ingredients. Each meal is designed to nourish the body and align with principles of care and stewardship.

This version uses fresh vegetables and keeps in the refrigerator or freezer.

Fresh Vegan Vegetable Bouillon Paste

Ingredients

• 3 carrots, chopped
• 3 celery stalks, chopped
• 2 onions, chopped
• 1 leek or 4 green onions
• 6 garlic cloves
• 1 cup mushrooms
• 1 tomato
• 1 cup parsley or cilantro
• 2 tbsp olive oil
• ½–¾ cup sea salt
• 4 T black cumin seeds, grounded
• 2 T chopped ginger

Optional:
• Fresh Thyme
• Rosemary
• Turmeric
• Cayenne
• Nutritional Yeast

1. Roughly chop all vegetables.
2. Add to a food processor and pulse into a chunky paste.
3. Heat olive oil in a large pan.
4. Add the vegetable mixture and cook on low for 25–40 minutes, stirring occasionally, until reduced and concentrated.
5. Stir in salt, cumin seeds near the end.
6. Cool and place in clean jars.

Storage

Instructions

• Refrigerator: about 2–3 weeks
• Freezer: several months
• Freeze in ice cube trays for easy portions

Homemade Mushroom Seasoning

Ingredients

• 2 cups dried mushrooms
(shiitake gives the strongest umami flavor)
• 2 tbsp sea salt
• 1 tsp garlic powder
• 1 tsp onion powder
• ½ tsp cayenne powder
• Optional:
• 1 tsp dried thyme or parsley
• ½ tsp smoked paprika
• 1 tsp nutritional yeast for extra savory flavor

1. If the dried mushrooms are large, break them into smaller pieces.
2. Add mushrooms to a blender, spice grinder, or food processor.
3. Blend until they become a fine powder.
4. Add the remaining ingredients and pulse again to combine.
5. Store in an airtight jar away from heat and moisture

Instructions

Vegan Pancit Sotanghon/Shiratake Noodles

Ingredients

• Noodles: 2 bags (approx. 16 oz total) shirataki noodles, rinsed and drained
• 1 pack Saifon Nena thread noodles, soaked for 30 minutes and drained.
• Tofu: 1 block (14 oz) extra-firm tofu, pressed and cubed
• Aromatics: 6 cloves garlic (minced), 1 yellow onion (sliced)
• Veggies: 1 large carrot (julienned), 2 cups shredded cabbage, 1 cup snow peas
• Sauce/Broth: 2 cups vegetable broth, 1/4 cup aminos soy sauce, 1 tbsp vegan stir-fry sauce (or mushroom sauce), 2 tsp sesame oil
• Garnish: Green onions (scallions), lemon or calamansi wedges
• Oil: 2 tbsp avocado oil

1. Prep the Shirataki Noodles: Drain the shirataki noodles and rinse thoroughly. Dry-roast them in a hot, dry skillet over medium-high heat for 3–5 minutes to remove the natural konjac aroma. Set aside.
2. Fry the Tofu: Heat oil in a wok or large pan over medium-high heat. Add cubed tofu and fry until all sides are golden and crispy. Remove and set aside.
3. Sauté Aromatics & Vegetables: In the same pan, sauté the garlic and onion until soft. Add carrots, cabbage, and snow peas, and stir-fry until tender-crisp.
4. Build the Sauce: Pour the vegetable broth, soy sauce, and vegan stir-fry sauce into the pan. Bring to a gentle boil.
5. Combine: Add the prepared shirataki noodles and the fried tofu into the simmering liquid. Toss everything together, letting the noodles absorb the savory broth and flavors for about 3–5 minutes.
6. Finish: Turn off the heat, stir in the sesame oil, and garnish with green onions and a squeeze of fresh citrus.

Instructions

Savory Vegan Kare-Kare (Vegetables in nut sauce)

Ingredients

• 2 tablespoons coconut oil or vegetable broth
• ½ large white onion
• 1 large garlic clove, crushed or pressed
• 3 small Chinese eggplants
• 1 large zucchini
• ½ cup green beans
• 2 tablespoons coconut aminos or liquid aminos
• 1 tablespoon Annatto Powder
• ½ cup unsalted roasted peanuts or roasted almonds
• 3 cups low sodium vegetable broth
• ½ cup water
• ¼ cup uncooked brown rice
• ½ cup unsalted creamy peanut butter or creamy almond butter
• 1 6-ounce can banana blossom, drained and rinsed
• 2 bundles baby bokchoy
• 2 cups packed baby spinach

1. Prepare the Annatto Mixture: Dissolve 1 tablespoon achiote or annatto powder in 3 tablespoons warm water, whisking until powder is well dissolved. Let it sit for awhile.
2. Prepare the vegetables: Wash and dry all of the vegetables. Onion: peel and slice into thin strips. Zucchini and eggplant: trim the ends, half lengthwise, and cut into 2-inch slices. Bokchoy: remove the ends and separate the leaves. Green Beans: remove the ends and cut in half.
3. Nuts: Grind them in a high speed blender or food processor until fine, but do not to overprocess into a paste.
4. Brown rice: Place the rice in a skillet over medium heat, and stir constantly until lightly browned and aromatic (6 to 8 minutes). Cool and grind in a high speed blender or food processor until finely ground.
5. Heat oil or broth in a large wok over medium-high heat. Sauté the onions about 6 to 8 minutes until translucent and soft. Add the garlic and cook for 2 minutes, or until fragrant.
6. Stir in eggplant, zucchini and beans and cook for 5 minutes. Add coconut aminos and 2 tablespoons of water, and sauté for 8 minutes until the eggplants are almost translucent.
7. Add the ‘annatto mixture’, ground peanuts, broth, ½ cup of water, and ground rice. Bring to boil, reduce to a simmer and cover with a lid for 10 minutes. Add peanut butter and stir until uniform, then add in the banana blossom and bok choy and let them simmer for another 10 minutes, or until the bok choy is soft.
8. Add in the spinach, cover, and turn off the heat. Allow it to sit covered for 5 minutes so that the spinach can soften.
9. Serve the stew with cooked rice and vegan bagoong (optional)

Instructions

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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

Oil-Free Vegan Pancit Sotanghon with Tofu

Ingredients

Instructions

Soak the sotanghon in warm water for 10 minutes, then drain.
In a large wok or pot, add onion, garlic, and ginger with ¼ cup broth. Cook for 3-5 minutes, stirring frequently.
Add tofu and cook gently for 3 minutes.
Add carrots, cabbage, and green beans. Cook 2-3 minutes.
Pour in the vegetable broth, soy sauce, turmeric, and sea salt.
Bring to a gentle simmer.
Add the drained sotanghon and cook for 3-5 minutes until the noodles absorb most of the broth.
Stir in green onions.
Serve with calamansi or lemon.

Approximate Nutrition (per serving, 6 servings)

Calories: ~190
Protein: ~10 g
Carbohydrates: ~28 g
Fiber: ~3 g
Total Fat: ~4 g
Saturated Fat: ~0.5 g
Added Sugar: 0 g

For a More Diabetes-Friendly Version

Use 4 oz sotanghon instead of 8 oz.
Double the tofu.
Add extra cabbage, mushrooms, and bok choy.

This increases protein and fiber while reducing the carbohydrate load from the noodles.

Serves: 4-6

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.

8 oz (225 g) sotanghon (mung bean noodles)
14 oz (400 g) extra-firm tofu, pressed and cubed
1 onion, sliced
4 cloves garlic, minced
1 tbsp fresh ginger, julienned
2 carrots, julienned
2 cups cabbage, shredded
1 cup green beans, sliced
4 cups low-sodium vegetable broth
3 tbsp low-sodium soy sauce
½ tsp turmeric (optional, for color)
½ tsp sea salt, or to taste
2 green onions, sliced
Calamansi or lemon wedges for serving

Updated Oil-Free Vegan Pancit Sotanghon

Add:

1 teaspoon annatto powder dissolved in ¼ cup warm vegetable broth

Calories: ~190-200
Protein: ~10 g
Carbohydrates: ~28 g
Fiber: ~3 g
Total Fat: ~4 g
Saturated Fat: ~0.5 g

The annatto adds almost no calories or fat but gives the dish that classic Pancit Sotanghon appearance without using oil.

Annatto powder (achuete powder) is a great addition to vegan oil-free pancit sotanghon. It gives the noodles the traditional golden color and a mild earthy flavor.

How to use it:

Mix the annatto powder with warm broth.
Add it to the pot along with the vegetable broth and soy sauce before adding the noodles.
Stir well to distribute the color evenly.

8 oz sotanghon noodles
14 oz extra-firm tofu, cubed
1 onion, sliced
4 cloves garlic, minced
1 tbsp ginger, julienned
2 carrots, julienned
2 cups cabbage, shredded
1 cup green beans, sliced
4 cups vegetable broth
3 tbsp low-sodium soy sauce
1 tsp annatto powder
½ tsp sea salt
Green onions
Calamansi wedges

Ingredients:

Nutrition (per serving, 6 servings)

Air-Fried Tofu for Pancit Sotanghon

Ingredients:

14 oz (400 g) extra-firm tofu, pressed
1 tbsp low-sodium soy sauce
½ tsp garlic powder (optional)

Calories: ~210
Protein: ~12 g
Carbohydrates: ~28 g
Fiber: ~3 g
Total Fat: ~4 g
Saturated Fat: ~0.5 g

For even more Filipino flavor, finish with sliced green onions and a squeeze of calamansi just before serving.

Annatto powder (achuete powder) is a great addition to vegan oil-free pancit sotanghon. It gives the noodles the traditional golden color and a mild earthy flavor.

Instructions:

Press tofu for 20-30 minutes.
Cut into cubes or strips.
Toss with soy sauce and garlic powder.
Air fry at 380°F (193°C) for 12-15 minutes, shaking halfway through.
Cook until golden and slightly crispy.

Sotanghon noodles
Onion
Garlic
Ginger
Carrots
Cabbage
Green beans
Vegetable broth
Soy sauce
Annatto powder
Sea salt

Cook the vegetables and noodles in the broth, then fold in the air-fried tofu at the end to keep it firm and chewy.

Updated Pancit Sotanghon Recipe

Approximate Nutrition (6 servings)

Prepare the noodles and vegetables as before:

Low-Carb Vegan Pancit Sotanghon with Konjac Noodles & Air-Fried Tofu

Ingredients:

4 oz (115 g) sotanghon noodles
2 packages (14-16 oz total) konjac/shirataki noodles, drained and rinsed
14 oz extra-firm tofu, air-fried
1 onion, sliced
4 cloves garlic, minced
1 tbsp ginger, julienned
2 carrots, julienned
2 cups cabbage, shredded
1 cup mushrooms, sliced
1 cup green beans, sliced
4 cups low-sodium vegetable broth
3 tbsp low-sodium soy sauce
1 tsp annatto powder dissolved in ¼ cup warm broth
½ tsp sea salt
Green onions
Calamansi or lemon wedges

Oil-free
Vegan
Uses sea salt
Higher protein from tofu
More filling due to konjac noodles
Lower carb than traditional pancit sotanghon

Serves: 4-6

Instructions:

Air-fry the tofu at 380°F (193°C) for 12-15 minutes until golden.
Soak the sotanghon in warm water for 10 minutes; drain.
Rinse and drain the konjac noodles very well.
Water-sauté onion, garlic, and ginger in a large wok or pot.
Add carrots, cabbage, mushrooms, and green beans. Cook 3-4 minutes.
Add broth, soy sauce, annatto mixture, and sea salt.
Bring to a simmer.
Add sotanghon and konjac noodles. Cook 3-5 minutes.
Fold in the air-fried tofu.
Garnish with green onions and serve with calamansi.

Calories: ~150-170
Protein: ~10-12 g
Total Carbs: ~12-15 g
Fiber: ~4-6 g
Net Carbs: ~7-10 g
Total Fat: ~4 g
Saturated Fat: ~0.5 g

The combination of half sotanghon and half konjac noodles gives you the authentic pancit texture and flavor while significantly lowering the carb load compared with using all sotanghon.

Approximate Nutrition (per serving, 6 servings)

Why This Version Works

Prepare the noodles and vegetables as before:

Vegan Buckwheat Groats Muffins (Oil-Free)

Ingredients:

1 cup raw buckwheat groats, soaked overnight and drained
2 ripe bananas
1 cup unsweetened soy milk
¼ cup unsweetened applesauce
1 tsp vanilla extract
1 tsp cinnamon
1 tsp baking powder
¼ tsp sea salt
2 tbsp ground flaxseed
¼ cup chopped walnuts (optional)
½ cup blueberries (optional)

½ cup buckwheat groats with ½ cup almond flour

This lowers the carbohydrates and increases healthy fats and protein while keeping the muffins moist.

These pair nicely with coffee or tea and freeze well for meal prep.

Serves: 4-6

Instructions:

Preheat oven to 350°F (175°C).
Line a 12-cup muffin tin with paper liners or use a silicone muffin pan.
Blend the soaked buckwheat groats, bananas, soy milk, applesauce, and vanilla until mostly smooth.
Stir in cinnamon, baking powder, sea salt, and flaxseed.
Fold in walnuts and blueberries if using.
Fill muffin cups about ¾ full.
Bake for 22-28 minutes until a toothpick comes out clean.
Cool for 10 minutes before removing from the pan.

Calories: ~95
Protein: ~3 g
Carbohydrates: ~18 g
Fiber: ~3 g
Total Fat: ~1 g
Saturated Fat: ~0.2 g
Added Sugar: 0 g

Approximate Nutrition (per muffin, without nuts)

Why This Version Works

These muffins are hearty, high in fiber, and naturally sweetened with banana. Buckwheat groats add a pleasant nutty flavor and are naturally gluten-free.

Makes: 12 Muffins

Replace:

Vegan Oil-Free Buckwheat-Almond Muffins

Ingredients:

½ cup raw buckwheat groats, soaked overnight and drained
½ cup almond flour
2 ripe bananas
1 cup unsweetened soy milk
¼ cup unsweetened applesauce
2 tbsp ground flaxseed
1 tsp vanilla
1 tsp cinnamon
1 tsp baking powder
¼ tsp sea salt
½ cup blueberries (optional)
2 tbsp chopped walnuts (optional)

Use 1 banana instead of 2
Add 1 tablespoon chia seeds
Add ½ scoop unflavored or vanilla vegan protein powder

That can bring the muffins closer to 6-7 g protein each while keeping the carb content relatively low and the saturated fat very low.

Instructions:

Calories: 100-115
Protein: 4-5 g
Total Carbs: 11-13 g
Fiber: 3-4 g
Net Carbs: 8-10 g
Fat: 4-5 g
Saturated Fat: ~0.3 g
Added Sugar: 0 g

Approximate Nutrition (per muffin)

For Even Better Blood Sugar Control

Makes: 12 Muffins

Preheat oven to 350°F (175°C).
Blend the soaked groats, bananas, soy milk, applesauce, and vanilla until mostly smooth.
Stir in almond flour, flaxseed, cinnamon, baking powder, and sea salt.
Fold in blueberries if using.
Divide into 12 muffin cups.
Bake for 22-26 minutes.
Cool completely before serving.

Creamy Vegan Alfredo with Konjac Noodles

Ingredients

LDL-Lowering Benefits

Very low saturated fat
High fiber from beans and vegetables
Good protein
Filling without excess calories

Calories: 300-400
Protein: 20-30 g
Fiber: 10-12 g
Saturated Fat: typically 1-3 g

Approximate Nutrition

Without vegan chicken:

2 packages konjac (shirataki) fettuccine noodles
1 cup unsweetened almond milk
1/2 cup cooked cannellini beans or white beans
2 Tbsp nutritional yeast
1 clove garlic
1 tsp onion powder
1/2 tsp salt
1 tsp lemon juice
Optional:
- 1 cup mushrooms
- 1 cup broccoli
- 1 cup spinach
- Daring chicken, rinsed

With vegan chicken:

Calories: 200-250
Protein: 10-12 g
Fiber: 8-10 g
Saturated Fat: <1 g

Instructions:

Drain and rinse the konjac noodles well.
Dry-fry the noodles in a skillet for 3-5 minutes to improve texture.
Blend almond milk, beans, nutritional yeast, garlic, onion powder, salt, pepper, and lemon until smooth.
Sauté vegetables if using.
Pour sauce into skillet and warm gently.
Add noodles and toss until coated.

Continue Your Health Journey

These recipes are just a starting point. If you’re ready to take the next step toward a healthier lifestyle, we invite you to learn more, ask questions, or get guidance.