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maltiti in Montreal is doing 22 things including…

share 43 vegan recipes

25 cheers


maltiti has written 16 entries about this goal

Low carb vegan recipes that are yum...

Granted, many of them are sauces, vinaigrettes and such but it’s a start

30 Minute Low Carb Vegan Recipes:

"Stagga Back" Candy


My gran gave me a Jamaican candy treat yesterday that she called “Stagga Back.” It had hints of coconut, ginger and maybe even some tamarind and was TASTY!

It’s a hard chew candy which is why it’s called Stagga Back (as in “it makes you stagger backwards because it’s so hard to eat.” Ahh, my Jamaican peeps are so provincial it’s cute). This article… me an idea of what it’s made of so I’m going to try to make a vegan version that doesn’t use what I can only assume now was molasses. Perhaps date syrup, maple syrup, brown rice syrup, etc.

12) Squashed & Stuffed

Who wouldn’t want to eat this? It just looked so pretty in the magazine (Muscle & Fitness hers, Sept/Oct 06, pg. 61) that I veganized it then ran out to the farmer’s market looking for “acorn squash.” Folks, this makes for good eatin’. There wasn’t even room for dessert.

350 g ground soy
1 apple, peeled, chopped
1/2 large onion, chopped
1/4 cup wheatgerm
1/2 tsp salt
1/4 tsp pepper
2 tsp Italian seasoning
1/2 tsp dried sage
2 tsp curry (optional)
2 acorn squash, medium sized

Prep Time: 5 minutes
Cooking Time: 50 minutes
Serves: 4

Preheat oven to 375 F. In a large bowl, mix the ground soy, apple, onion, wheatgerm and spices. Mix well.

Cut the squashes in half then remove the cores. Stuff the crevices until you have a mound of the mixture poking out of the top. Place in a large baking dish filled with 1/4” of water. Cover with foil and bake for 50 minutes or until stuffing is toasted and you can easily stick a fork in the yellow part of the squash.

Per serving:

Cal: 236
Carbs: 39.5 grams
Protein: 23 grams
Fat: 2.5 grams
Fiber: 9 grams


As I’ve been eating meat for the past month in order to meet the protein requirements for an eating regime that’s supposed to help me with running.


I miss you, veganism!

My complexion has gone all to heck, too, since switching back. I’ll give the animal flesh another 4-6 weeks.

11) Eggplant Sandwich with Basil Dressing

Low carbing? Oh, you extreme vegan, you! At least you don’t have to deny yourself sandwiches thanks to eggplants (or portabello mushrooms if you prefer that instead. I say it’s impossible to go wrong either way).

4 eggplants, halved (ideally the smaller, Asian varieties)
2 bell peppers, roasted, peeled, seeds removed
1 cup dark leafy greens
1 tbsp. olive oil
1 cup basil, fresh and chopped
1/2 tbsp. lemon juice
1 tsp. salt
1 tsp. pepper
1/3 cup grapeseed oil
Cayenne pepper, to taste
Dry sweetener, to taste

Prep Time: 10 minutes
Cooking Time: 20 minutes
Serves: 4

Preheat oven to 375 F. Puree the basil, lemon juice, salt, grapeseed oil, cayenne and sugar in a blender. Season with salt and pepper to taste. Set the dressing aside.

Cut shallow notches into the flesh of your eggplant slices and drizzle with olive oil. Along with the sliced peppers, place the eggplant face down on a baking sheet and place in the oven for 10-12 minutes.

Remove from oven and decorate four slices of eggplant with dark greens and roasted peppers. Cap each with other eggplant slice and drizzle with reserved basil dressing.

Notes: You can buy roasted peppers at the grocery store, thus saving you some prep time (ensure to reduce the amount of olive oil on the eggplant and opt for half the oil in the dressing). If you need some more substance to this recipe, consider adding ground soy protein to the sandwich.

10) Unbe-frickin-leivable Yogurt

Alternative recipe name: “No Good Can Come of This” Yogurt. That’s just how tasty it is. Add a 1/2 cup of your favorite fruit in the world and you’ll think you got an early pass into heaven.

500 grams tofu (medium firm to firm), patted dry, cubed
3 tbsp oil of choice
1 tsp maple syrup or sweetener of choice
1 lemon, juiced (reserve 2 tsp of rind, grated)
1/2 tsp salt (optional)

Prep Time: 5 minutes
Cooking Time: N/A
Serves: 4

Mix ingredients in a blender or food processor until smooth.

Notes: This can be used as a base (1:1 with water) for soy smoothies and any other vegan smoothie recipes you may have. Keeps for a week in an air-tight container.

9) Veggies and fruits and soup? Oh my!

This is carrot soup with a twist. You’ll need a blender or food processor for this one. As a side, you’ll love some roasted veggies drizzled with olive oil and curry powder .

2 tbsp olive oil
7 cups vegetable stock
5 carrots, large, chopped
2 pears, peeled, cored and sliced
1 onion, thinly sliced
5 tsp curry powder of choice
3 cloves garlic, minced
1 tbsp dry sweetener
3 tbsp lemon juice

Prep Time: 20 minutes
Cooking Time: 45 minutes
Serves: 6

Heat oil in a large pot then add onion. Stir until softened. Add the curry powder and garlic and stir until fragrant. Now add the stock, carrots and the equivalent of one pear.

Reduce the heat and cover so that everything simmers for 20 minutes. The carrots should be soft at this point so you’re ready to puree. Once all the soup has been pureed, add 2 tbsp. lemon juice and season to taste with salt and pepper.

When ready to serve, grate the remaining pear over each bowl, and drizzle the tops with the remaining lemon juice.

Notes: If you like your soups spicy then add some chili flakes, too. Remember to fill your blender or processor only half full when pureeing hot liquids.

8) Colorful Chickpea, Eggplant, Tomato & Parsley Filling

Called a “filling” this could really be a “side” or “main” if you don’t want to put it in a pie tart, phyllo sheet, pita, or slap it on a toasted bagel. Like many a bean dish, this tastes good the first day but awesome on subsequent days. So let it ‘sit’ to absorb the flavors if you can.

1 large eggplant, peeled, cubed into 1” pieces
2 tsp salt
1/2 cup EVOO (extra virgin olive oil)
1 medium onion, cut 1/2-inch-thick slices
1 bay leaf
3 garlic cloves, minced
1 can stewed tomatoes, drained (reserve juice)
1/2 tsp paprika
1/8 tsp ground cumin
1 can chickpeas, rinsed and drained
2 tsp dry sweetener
2 tsp black pepper
1/4 cup coarsely chopped parsley, fresh

Prep Time: 15 minutes
Cooking Time: 35 minutes
Serves 6 to 8 as a side, 4 as a main

Heat 2 tbsp EVOO in a large, heavy skillet over med-high heat until hot. Add onion and bay leaf, stirring occasionally, until golden (about 5 minutes). Add 1 tbsp oil, eggplant, and garlic. Cook by stirring until eggplant is tender (8-10 minutes). Add tomatoes (without reserved juice), paprika, and cumin and stir the mixture for 3 minutes.

Now add the reserved tomato juice, chickpeas, sugar, pepper, and remaining salt and simmer, stirring occasionally, until filling is thickened and most of liquid is evaporated, about 5-10 minutes.

Remove from heat and stir in parsley, then discard the bay leaf.

Notes: (1) Seriously, if you can wait out 24 hours then taste this dish then. Don’t get me wrong, it’s not bad when you first make it. On the contrary, your nose will dance off your face from the nice aroma this dish gives off and you will enjoy the taste. The wait simply amplifies all the flavors involved (especially if you forget to throw away the bay leaf…whoops).

(2) Whatever you do, do not forget the fresh parsley. It’s what makes this dish come together by giving it ‘body’ (I’m not a chef so that’s the best way I can describe it). Fresh, fresh, fresh. Thank me later.

7) Fool 'Em All Flapjacks

This super quick, super easy recipe is one of those that you’ll pull out for extended family and visitors. They won’t notice the difference between your vegan fare and “normal people” food. Great for breakfast pancakes or dinner crepes.

2 eggs (well the equivalent in egg replacer)
1 cup milk of choice (i.e. soy, rice, etc)
1/3 cup water
1 cup flour
2 tbsp dry sweetener
1 tsp vanilla extract
2 tbsp margarine

Prep Time: 2 minutes
Cooking Time: 10 minutes
Serves 6 to 8

Put all ingredients in the blender (liquids first) and blend for 15-20 seconds. Pour, in batches, into a frying pan over medium-high heat. Allow batter to coat the entire surface of the pan and flip over carefully once the batter is almost cooked and browned on the edges.

Notes: (1) You may need to toggle the heat up and down a bit between each pancake. That’s the trick to a batch of similar looking pancakes (vegan or otherwise). That and letting the batter sit for 30 minutes before cooking them (if you have the time, of course).

(2) You can use whichever flour you’d like, however, if it’s a denser whole-grain variety then you may need to add up to 1/4 cup more liquid (your choice as to whether it’s the water or milk)

6) Protein Power Bars

Giving you delusions of opening up your own sweets factory, this is a fun recipe to make with the kids, who’ll likely eat it up before you get the chance. Good for you in moderation, save the 12-13 grams of protein that a serving gets you for after a good workout at the gym when you need a power boost.

1/2 cup popcorn, popped
2 cups seeds (sunflower, pumpkin, etc), toasted
1/2 cup maple syrup
1/2 cup molasses
1 tsp vanilla extract
1 cup peanut butter

Mix the syrup and molasses in a greased pot. Stir quickly (but carefully) while bringing to a boil, then boil hard 2 minutes. Remove from heat immediately then add extract and stir in the peanut butter until well mixed. Pour in the popcorn and seeds and mix well. Spread this mixture onto a cookie sheet, let cool and break into chunks.

Prep Time: 5 minutes
Cooking Time: 15 minutes
Serves 12

Notes: Reduce up to 1/2 cup seeds and replace with flax seeds if you want less fat and more fibre from these bars.

Also, don’t know how to toast nuts? Simple really…Put the seeds in a frying pan on medium low and consistently stir (or shake the pan) until they start to turn golden brown. You may need to put a splatter proof lid over the pan as they may start to try popping out.

Lastly, because I eat this after workouts I had to work out the approximate nutritional values per serving…

Calories: 383
Fat: 25.5
Carbohydrates: 29 (Fibre: 3.5, Sugar: 16)
Protein: 12.5

maltiti has gotten 25 cheers on this goal.


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