High Fiber Crackers

3 tbsp psyllium husk powder
1 tbsp olive oil
1 tbsp salt
1 tbsp onion powder -- or garlic powder
1/2 cup Water
increments - used approx. 1 1/2 cups.

There were not complete mixing and cooking instructions with this recipe, but this is what I did:
Mixed psyllium, olive oil, salt garlic and 1/2 cup of water. Mixed by hand.
Added another 1/4 cup water and mixed again by hand.
Added another 1/2 cup and got out the electric mixer.
This is the most slimy, gooey mess of a batter you've ever seen in your life!! :-)
Sprayed a cookie sheet liberally with non stick spray and spread the mixture as thin as possible, keeping my fingertips wet (that was part of a tip). The batter was still chunky - wasn't sure this was the consistency I was looking for, but it worked.
I cooked it @ 200°F- 100°C for approx. 1 1/2 hours.
(Not sure - started at 30 minutes and every time I checked it was still a bit 'wet' so I'd set the timer for another 15-20 minutes.
Broke it up into pieces and placed in a air tight Tupperware. They're really quite good

OR

3 heaping teaspoons of flax meal with 4 heaping teaspoons of psyllium husks and seasoning of choice. Then add 2.5 cups of water and mix. Pour onto a greased baking sheet and bake at 200-300 for three hours.

I used a tupperware shaker and put the three heaping t. flax meal, and four heaping t psyllium husks along with 1/2 t. of garlic salt. I greased the cookie sheet with olive oil and baked it at 300' for three hours. While I was a skeptic before trying this I am now a believer.The cooking removes the water from the mixture and leaves behind a thin crispy wafer like substance. This recipe makes a whole cookie sheet of "crackers"

OR

3 heaping teaspoons of pysillium husk powder in a bowl
1 tablespoon olive oil/ I used canola someone else used corn
1.5 tsp salt
1 tsp onion powder
1 cup water

mix psyllium husk powder, olive oil, salt and onion powder in a bowl. Add water 1/2 cup at a time. Stir well and allow to sit for one min between adding water. Preheat oven to 400 degrees. Grease a cookie sheet. Once mixture is gloopy pour onto sheet. you can also drop like cookies.
Check after 30 min. A large bubble will have formed, stick a fork in it and pop it. Cook another 10 - 15 min according to the crispness you want it. Becareful it burns very quickly. It actually tasts like a chip. I also read someone else used a splash of vanilla, 3 pkts of splenda in place of the onion powder and cooked the same. also added 1tsp of cocoa. These variations will have more carbs account for them.

OR
1.5 cups psyllium husks
½ cup flax seeds, whole
2 cups water
1-2 tsp salt
¼ cup olive oil

Mix everything but the oil. Don't over mix. Oil two large baking sheets. Split the dough and use well oiled fingers to press and smoosh it. Mark in 1” squares. Put in a preheated 325 oven. I check every 20 minutes and rotate the pans. After 40 minutes I take it out, cut through all the way, and flip each cracker. Then continue baking and checking until very dry and crisp. They will be a dark, leathery brown when done. Don't let them get black. Cool and store in an airtight tin or ziplock bags.
For variety: You can add crushed garlic (or garlic powder), or onion powder, or curry powder, or chili powder, or parmesan cheese or whatever you prefer.
For a sweet variation leave out the salt and add 1-2 tsp cinnamon and heat safe sweetener of your choice to taste.

Traditional Miso Soup

(serves 5-6)
Ingredients:
1 small onion, sliced in very thin half moons
1 carrot, cut into thin matchsticks
1/4 block, soft tofu, cut into small cubes
3 rounded Tbsp. Shiro Miso (white miso) or your favourite miso
green onion (only the green parts) sliced
toasted Nori cut into thin strips
6 cups water

Directions:
Bring water to a low simmer. Add onion and carrots, simmer for 5 minutes. In a small bowl, make a paste from the miso by adding some of the warm water and working in with a fork. It is important not to boil the miso as this will destroy the healthy enzymes. Add tofu to the miso bowl. Turn off heat. Dilute miso paste with 1/2 cup of the hot broth. Add to soup. Garnish with scallions and nori.

Veganbot's Hearty Cabbage Soup

Ingredients

1 head Cabbage shredded
4-5 large carrots sliced
2-3 stalks celery
6-10 Shitake mushrooms
1 red pepper
1 large onion
3-5 cloves garlic
1 block tempeh (16 ounces)
Hot sauce, pepper. salt

Directions

Fill a pot halfway with water and bring to boil. Add chopped cabbage , carrots and celery and cook covered for an hour on medium-low heat. Keep stirring after every 20 minutes.
Add chopped onion, squared tempeh and chopped peppers and garlic and cook for another hour. Add pepper and salt acc to taste. If more consistency needed cook covered for another 2 hours. or so.

Bob's High Fiber Bran Muffins

Ingredients
(makes 12 muffins)
1 cup Wheat Bran
1 - 1/2 cups Whole Wheat Flour
1/2 cup Raisins (Unsulfured)
1 tsp Baking Powder
1 tsp Baking Soda
3/4 cup Milk
1/2 cup Molasses or Honey
2 Tbsp Oil
1 Egg, beaten
Directions
Stir together bran, flour, soda and baking powder. Then stir in raisins and set aside. Blend milk, molasses, oil and egg. Add to dry ingredients and stir JUST UNTIL MOISTENED. Spoon into greased muffin tins and bake in preheated 400 degrees oven for 15 minutes or until muffins pull away from sides of cups.

Variation: I like to add 1/2 cup applesauce and 1/4 cup of chopped nuts when I make this recipe for our guests

The muffins might be ready before 15 minutes!!!

Chocolate Banana Walnut Flourless Cake

Clafoutis au Chocolat aux Bananes et aux Noix

Ingredients
(Serves 4-6)
1 cup Low-fat Milk
2-3 Egg Substitutes
7 oz. Semi-Sweet Baking Chocolate
2 Bananas
2 tbsp. Walnuts
Powdered Sugar to decorate
Vegetable Spray and Granulated Sugar to line baking dish

Directions
Preheat oven to 350°F
Chop chocolate into small pieces and put in a bowl.
Heat up milk (don't let it boil!) and pour over chocolate pieces. Stir until chocolate melts and the batter is smooth.
Once batter is cool, add egg substitute, and whisk well.Spray a baking dish (or a flan dish) with vegetable spray and lightly coat with granulated sugar.
Cut bananas into thick slices. Line the bottom of baking dish with bananas. Then sprinkle walnuts on top of bananas. Pour chocolate batter into dish, over bananas and nuts, and bake for 15-25 minutes, depending on how firm you want it.
Take out of oven and sprinkle top with powdered sugar. Serve Warm.
Voilà!

Tip:

You can prepare this dessert ahead of time. I always do! Bake additional 5 minutes right before serving to warm back up!

Uncheese Eggplant Casserole

Ingredients

( Serves 4)

2 Eggplants, medium to large size
2 Onions, medium size
4-6 Garlic cloves
4-6 or more thinly sliced tomatoes
2 cups White Beans
1 cup Nutritional Yeast
Juice of 2 lemons
1 Chipotle Pepper (optional), stem removed or cayenne pepper
Oregano

Pepper and salt

Directions
Preheat oven to 400 C. Add the beans to the container of a high speed blender. Add the peeled garlic, nutritional yeast, lemon juice, and chipotle pepper (or hot sauce if you prefer), salt and pepper . Cover the container and run the blender at high speed until the ingredients are creamy smooth. Place tomato slices on the bottom of the baking dish. Cut the eggplant into 1/3 inch thick slices and arrange in a tight, non-overlapping layer. Next, spoon on a thin layer of the bean cream sauce. Then place another layer of tomato slices layer. Scatter on some of the onions, separating and breaking up the larger rings. Sprinkle on a little oregano. Repeat the above steps until the casserole is filled and the ingredients are all used. Cover the casserole dish, and place in the oven and bake until the eggplant is tender ( about 1 – 1 1/2 hours). We suggest removing the cover for the last ten to fifteen minutes of cooking in order to firm and brown off the top.

Edamame Salad

(serves 4- 6)
Ingredients
1 lb edamame (frozen blanched shelled soybeans)or about 4 cups
3 Tbsp seasoned rice wine vinegar
2 Tbsp light soy sauce
1 tsp canola oil
1 tsp sesame oil
¼ tsp red-pepper flakes
4 scallions, minced diagonally
1 med cucumber, peeled, halved, seeded, and chopped
1 med red bell pepper, chopped
Lettuce leaves (optional)

Directions
In a large pot over high heat, bring 2 cups of water to a boil.
Add the edamame, and simmer for 4 minutes in covered pot, or until tender. Drain well. Meanwhile, in a large bowl, whisk together the vinegar, soy sauce, canola oil, sesame oil, and red-pepper flakes. Add the drained soybeans, scallions, cucumber, and bell pepper. Toss to coat. Serve on a bed of lettuce (if using).

Creamy Broccoli Soup

Ingredients
(serves 4)

2 teaspoons olive oil
1 small onion, chopped
2 cups or 1 package (10 ounces) frozen broccoli
1 1/2 cups vegetable broth or water
1/4 teaspoon marjoram or oregano
Pinch cayenne pepper
1 cup reduced-fat (2%) milk
salt and pepper (acc to taste)

Directions

Heat oil in a large skillet over medium heat; add onion and sauté until tender. Add broccoli, chicken broth, marjoram, and cayenne; bring to a boil over medium-high heat. Reduce heat to medium-low and simmer until broccoli is tender. Remove from heat and stir in milk. Purée in batches in a blender. Heat through to serve.

Old-Fashioned Baked Custard

Ingredients

(serves 6)

4 to 6 eggs

1/2 cup sugar

2 teaspoons vanilla extract

1/4 teaspoon salt, optional

3 cups skim or low-fat milk, heated until very hot

Ground nutmeg or cinnamon for garnish, optional

Directions

Preheat oven to 350 degrees F. Adjust oven rack to center position. Lightly butter (or use non-fat vegetable spray) six (6-ounce) custard cups and set them into a large baking dish. If cooking custards in a metal pan, cover the bottom of the pan with a layer of newspaper to ensure an even temperature on the bottom.

In a large bowl, beat eggs slightly; add sugar, vanilla extract, and salt and beat until dissolved. Mix in hot milk until blended. Pour egg mixture into prepared custard cups. Sprinkle with nutmeg or cinnamon.

Bring the water for the water bath or Bain-Marie to a light simmer on top of the stove; carefully pour hot water into the baking pan to come half-way cup the sides of the custard cups. NOTE: The most common mistake people make in baking a custard is not putting enough water in the hot-water bath. The water should come up to the level of the custard inside the cups. You must protect your custard from the heat. Carefully pour hot water into the baking pan to come halfway cup the sides of the custard cups.

Bake 25 to 30 minutes or until set around the edges but still loose in the center. The cooking time will depend largely on the size of the custard cup you are using, but begin checking at 20 minutes and check back regularly. When the center of the custard is just set, it will jiggle a little when shaken, that's when you can remove it from the oven. Remove from oven and immediately remove cups from water bath; cool on wire rack until room temperature. Cover with plastic wrap, and refrigerate at least 2 hours or up to 2 days.

Basic Bean Chili

Ingredients:

(serves 4 )

1 medium onion chopped

1 medium green bell pepper diced about ¼ inch pieces ( or mixture of green, yellow and red )

1-1/2 cups + 1 TBS vegetable broth or water

6 medium cloves garlic, chopped

3 - 31/2 cups black beans

3- 4 diced medium tomatoes

2 TBS ground cumin

2 TBS red chili powder

2 TBS dried oregano

1 cup corn kernels, fresh or frozen

¼ cup fresh chopped cilantro

salt & black pepper to taste

some shredded cheese or Dollop of yogurt (optional)

Directions:

Heat 1 TBS broth in a medium size soup pot. Sauté onion and bell pepper in broth over medium heat for about 5 minutes stirring frequently, until translucent. Add garlic, cumin, red chili powder and continue to sauté for another minute.

Add 1 ½ cups broth and rest of ingredients, except cilantro and corn. Simmer for another 20 minutes uncovered. Add corn and cook for another 2 minutes. Add chopped cilantro and season with salt & pepper to taste. Sprinkle some shredded cheese or dollop of yogurt on the top Yummy!!!

Variation:

For 3 bean or 5 bean soups- choose mixture of any of following beans according to taste: red and white kidney beans and black beans, garbanzo beans, pinto beans etc.

Beautiful Borscht

Ingredients

From Total well being diet: by Noakes and Clifton (CSIRO)

(Serves 4)

4 beets, peeled and quartered

1 carrot, roughly chopped

1 parsnip , roughly chopped

1 leek , roughly chopped

1onion, roughly chopped

½ cup lemon juice

6 ¼ cups vegetable stock or water

3 bay leaves

½ tsp allspice

2 Tbsp low fat natural yogurt

1 handful flat leaf Italian parsley, roughly chopped

Directions

Bring vegetables, bay leaves, allspice, lemon juice and stock to a boil in a large saucepan. Reduce and simmer for 45 minutes.Allow to cool and remove bay leaves and puree using blender or hand held processor. Season to taste. Reheat soup and serve with dollop of yogurt and sprinkle parsley on top. This soup can be served cold too.

Hummus Without Tahini

Ingredients

( 2 to 2 1/2 cups )

1-16oz.(500ml) can Chick Peas (Garbanzo Beans), drained

or

1-1/2 Cups cooked Chick Peas, without liquid

2-Tbsp. Lemon Juice

1-Tbsp. Extra Virgin Olive Oil

2-tsp. Fresh Garlic ( or more if you want more garlicky taste)

1-tsp. Oregano Leaves (dried)

Salt to taste

Pepper and cayenne pepper to taste

Directions

Place all ingredients into a blender or food processor. Mix at medium speed until all the ingredients are thoroughly chopped and blended. Store any unused hummus in the refrigerator (will keep for a few days).