Soy-Free Vegetarian Breakfast Sausage Recipe

I hate to admit it-I am a VEGGIE SAUSAGE ADDICT! Sounds harmless enough, right?!? Not to me. I am also trying to go as organic as possible (I am 95% of the way there) and the ingredient list on the box of my favorite veggie sausages just aren't sitting right with me.....

The brand shall remain nameless...

Ingredients:

WHEAT GLUTEN WITH WATER FOR HYDRATION, SOY PROTEIN CONCENTRATE WITH WATER FOR HYDRATION, WATER, CORN OIL, EGG WHITES, SODIUM CASEINATE, MODIFIED TAPIOCA STARCH, CONTAINS TWO PERCENT OR LESS OF SOYBEAN OIL, LACTOSE, SOY PROTEIN ISOLATE, HYDROLYZED VEGETABLE PROTEIN (WHEAT GLUTEN, CORN GLUTEN, SOY PROTEIN), AUTOLYZED YEAST EXTRACT, SPICES, NATURAL AND ARTIFICIAL FLAVORS, MODIFIED VEGETABLE GUM, SODIUM TRIPOLYPHOSPHATE, SALT, CARAMEL COLOR, DISODIUM INOSINATE, CRUSHED RED PEPPER, MODIFIED CORN STARCH, WHEY*, MALTODEXTRIN, RED BELL PEPPERS, HYDROLYZED WHEAT PROTEIN, POTASSIUM CHLORIDE, BLACK PEPPER, CAYENNE PEPPER, DEXTROSE, ONION POWDER, DISODIUM GUANYLATE, TETRASODIUM PYROPHOSPHATE, TRICALCIUM PHOSPHATE, SODIUM HEXAMETAPHOSPHATE, SUCCINIC ACID, NIACINAMIDE, MONOSODIUM PHOSPHATE, LACTIC ACID, ASCORBIC ACID, BREWER'S YEAST, TORULA YEAST, CALCIUM PHOSPHATE, SOY LECITHIN, IRON (FERROUS SULFATE), THIAMIN MONONITRATE (VITAMIN B1), PYRIDOXINE HYDROCHLORIDE (VITAMIN B6), RIBOFLAVIN (VITAMIN B2), VITAMIN B12.

NOTHING about that list says organic! It may be lower in fat and cholesterol than traditional sausage but I see tons of modified foods and chemicals in the ingredient list. This forced me to go without my favorite breakfast food! Let's not even mention the price of the meatless options. It's something like $5 for 6 small patties. NOT hitting my budget line either.

So, I looked online to find something I could easily and inexpensively make at home. I found many recipes that used TVP (which is debatable by many for those who are eating organically), tempeh, gluten products, and soy. Who readily keeps these items readily at home? Okay...maybe a few of us but I was looking for a "cleaner" - less processed- version of the recipe.

This recipe can be edited and adjusted to suit your favorite type of sausage. Add Italian spices if you like or add some apples and jalapenos for a twist!  Just start with the base and party on!

Ingredients:

• 1 can of rinsed Garbanzo Beans
• 1 cup of Organic Oats
• 2 Tablespoons of wheat flour
• 1 egg (can be omitted to be vegan)
• 1/2 teaspoon of mustard
• 1 teaspoon of crushed fennel seed
• 1 teaspoon crushed red pepper
•  1 teaspoon of sage
• 1 teaspoon minced garlic
• 1-2 teaspoons of sweetener. I use Stevia or Organic Maple Syrup. Any sweetener will work.

 Directions:

1. Add all ingredients except oats into a food processor. I like the texture of the Garbanzo beans so I sometimes mash the ingredients together with the bottom of a cup to avoid the food processor mess!
2.  Add in the oats and stir one last time. 
3. Form into "patties" and grill over medium high heat until golden brown on both sides.

If you are looking for some other Vegetarian recipes...Check out My vegetarian Chicken Nuggets Also made with Garbanzo beans. I try to prep these on the same day as the ingredients are very similar! You can also add an easy hummus dip to the day! The star of that heart healthy dish is also---The garbanzo bean!

http://fitfrugalrecipes.blogspot.com/2013/04/faux-chicken-nuggets-vegetarian-awesome.html

Organic French Dressing - Low Carb

If you are following (and I hope you are), you may know that my family is eating at least 95% Organic these days. I am determined to keep chemicals out of our food and committed to doing it on a budget!

I was shocked when we started our journey and began looking at the back of bottles. The most surprising labels were the ones that most people consider to be "health" foods. Check out this list of ingredients taken directly from Kraft's website!

YOU CAN CLICK HERE FOR MY POST ON 8 HEALTH FOODS TO AVOID

Do you know what Natural Flavor is? How about Phosphoric Acid? Why use Red and Blue Food coloring...just use real ingredients!

Ingredients: SUGAR, TOMATO PUREE (WATER, TOMATO PASTE), VINEGAR, SOYBEAN OIL, WATER, SALT, CONTAINS LESS THAN 2% OF MODIFIED FOOD STARCH, PHOSPHORIC ACID, DRIED ONIONS, XANTHAN GUM, GUAR GUM, NATURAL FLAVOR, RED 40, BLUE 1, SORBIC ACID AND CALCIUM DISODIUM EDTA (TO PROTECT FRESHNESS).



Anyway, that just wasn't going to work for us! I tried buying Organic French at the grocery store but paying $4-$5 for one bottle of dressing was a bit pricey (if you don't know me, I am cheap)!

So....I started looking for recipes online. There are a lot out there and many use ketchup/catsup as their main ingredient. For some reason, I have a personal vendetta against the sugary red stuff. I blame this on my younger brother who did and still does eat it on EVERYTHING! I can't smell it, look at it, or hear the dreaded plop of ketchup.

I had to come up with something! I came up with a tangy version of the dressing which is void of chemicals and overly processed foods YET super high in flavor! Feel free to edit this recipe to your liking. French dressing is like coffee, there are TONS of ways to have it: tangy; sweet; creamy; spicy, etc. Make it YOUR WAY!

Ingredients:

• 1/4- 1/2 cup Organic Tomato Sauce
• 1/4 cup Apple Cider Vinegar
• 1/4 cup Olive Oil
• 1/2 White Onion (chopped)
• Salt & Pepper
• 1 tsp. Chili Powder
• 3 tbsp. Stevia or use an organic sugar. Honey may be great too! Using sugar or honey will add carbs but if you aren't watching those, use whatever you have on hand!

Some optional additions: 1 teaspoon lemon juice to brighten flavor, tobasco sauce, hint of stone mustard, crushed garlic, etc. You can change this up however you would like!

Directions:
 This is as easy as it gets!

1.  Add all ingredients to a blender and blend until smooth. 
2. Store in the refrigerator in a sealed container. The longer it sets, the more the flavor develops! I like to use it the next day.

Sorry the directions were so short BUT if it isn't easy....it isn't getting done around my house! Eating organic is a lifestyle for us which means that we have to stay within our budget and we have to be able to execute it.

Here are a few more of my favorite Organic Dressing Recipes!

If you are interested in making an Organic Ranch Dressing that is super yummy and super healthy..CLICK HERE!

Or....
try my
Sweet Citrus& Onion Dressing HERE
 
Go all out and try some homemade mayo- only 5 ingredients!


Please remember to follow me on your favorite social media source to stay updated on all of my THRIFTY Organic Recipes!

If you have a favorite dressing you would like for me to replicate...let me know and I would be happy to do it! Thanks for checking me out!

Low-Carb Lasagna

Over the course of my life, I have been a variety of sizes and have done almost every diet in the book. I have done fad diets, tried supplements, and have even invented my own "version" of diets. Throughout it all, the quickest and easiest way I have found to loose the pounds was the Low-Carb diet. I have also found that, if I don't enjoy some of my favorites while on a "diet", I certainly am not going to stick to it. It is vital to make it a lifestyle to see prolonged benefits!

 Here is a quick snapshot of me before and me after a 40 pound weight loss ...

Which one in the before is me and which is Dora?

For those of you who shudder at the words "Low-Carb"...I may know exactly what you are thinking. You may be thinking 1 of two things....1) that it isn't a healthy way to lose weight or 2) that you can't live without your carbs. I am here to let you know that it can be done in a healthy way and that, with a few alterations, you can enjoy some of your favorite dishes without all of the carbs.

How to do low-carb in a healthy way.
I am a carb addict and to top it all off...I am a vegetarian. This means that the Dr. Atkins way of dieting does NOT work for me. I can not sit down with a plate of beef topped with bacon and melted cheese. I had to make alterations and edits to lose weight. I dropped 40 pounds in just a few months with my healthy version of the low-carb diet. You can read more about it HERE and get a few of my favorite low-carb vegetarian soup recipes HERE.  I also eat organically which means the low-carb snack bars and products on the shelves are a NO GO for me! Those are chock full of additives and chemicals.

You can't live without carbs?

Can you tell it isn't pasta under the eggplant?

YOU CAN! You just need to learn to make your favorite dishes in a new way! Have you tried using Spaghetti squash in place of spaghetti? Check it out HERE! Have you tried whipped cauliflower in place of mashed potatoes?  You can also still enjoy your carbs in limited amounts! I take a day off every 10 days and it is important to do this. If you totally restrict yourself, you won't make it a lifestyle and the weight loss will come back. Once the weight is off, you can add healthy carbs back into your diet (or enjoy a donut every once in a while).

This brings me to a recipe for one of my favorite dishes...LASAGNA! Yep, on a low carb diet-you can still enjoy a BIG plate of messy lasagna! It may not be your momma's version of lasagna but it is fantastic and a bit more of an adult "gourmet" version! This recipe can be made both vegetarian and carnivore style and is a crowd pleasure for low-carb eaters and anyone who appreciates a large plate of comfort food!

LOW CARB LASAGNA 

This is a vague recipe as it is just a guideline for how to make the dish. You can add, edit, and alter in any way you see fit! It is all about making it the way YOU enjoy it. The closer you make it to your traditional favorite...the more likely you are to make it a permanent replacement!

Ingredients:

• Zucchini, yellow squash, eggplant. Any combination or just one
• Canned Italian Style Tomatoes - Blended (I use organic canned tomatoes vs. jarred pasta sauces. They provide a fresh flavor and no added junk)
• Protein (I omit this but you can choose chicken, beef, or pork. The idea is to make it close to your traditional lasagna!)
• Cheese (A layer of rich ricotta cheese is an upgrade! To make it creamy and fantastic- blend a 1 pound tub of ricotta with 1 whole egg.  Again, the idea is to make it like your favorite so use any cheese you would like)
• Your Favorite additions: onions, mushrooms, spinach, peppers, etc.

Directions:

1. Preheat Oven to 375 degrees
2. Make your "pasta"! If you have a mandolin, this will make things easier. If you do not, don't fret! Simply cut the end off your zuchini and stand it on the cut end. Cut it into thin slices. The cuts will resemble lasagna.
3. While organizing the rest of the dish, place your "noodles" on a cooking sheet and spray lightly with oil and season with salt and pepper. Allow to cook for about 5 minutes on each side. Some folks do this in a skillet and some skip it altogether. I like adding the flavor into the veggies.
4. If you are adding some carnivorous meat, prepare it however you like it best! 
5. Remove your "pasta" from the oven and begin assembling.
6. Layer your ingredients as you would like!Start with a thin layer of the blended Italian style tomatoes. Then proceed with your "noodles", veggies, protein, and so on. I like to switch up the directions of my "noodles" on each layer. It gives the dish a bit more stability when you cut it.
7. Bake this just as you would your traditional lasagna. Typically about 45 minutes to 1 hour. 
8. ENJOY!

If you have favorite low-carb swaps...I would love to know about them! It only takes a few great alterations to make a healthy meal that is low-carb, HEALTHY, and enjoyed by all.

Black Bean Brownies

If my children ever figure out the secret ingredient in my brownies, I will be in a lot of trouble. I honestly did try to convince them that there were beans inside and for some reason, they did not believe me!

These brownies are so much healthier than your typical brownie! They are more like a sweet protein bar. This recipe has no flour, 2/3 less sugar than usual recipes, only 2 tbsp. oil, and is packed with heart healthy protein and fiber.



To make these your own, you can add anything your family loves to this recipe! Try adding chopped nuts, peanut butter, cream cheese, chocolate chips, or even candies right before placing the pan into the oven.

Ingredients:

• 1 (15 ounce) can of black beans (drained and rinsed)
• 3 eggs
• 2 tablespoons of oil ( your choice, I used coconut oil)
• 1/3 cup of sugar (your choice of sweetener-I used stevia)
• 1 teaspoon of baking powder
• 1/2 teaspoon of salt
• 1 teaspoon of vanilla extract
• 1/4 cup of unsweetened cocoa powder

Directions:

1. Add everything to a food processor or blender. Blend until smooth.
2. Pour the mixture into a greased 8x8 pan
3. Bake at 350 degrees for about 15-20 minutes
4. Allow brownies to cool for about 10 minutes

These brownies were a shock to both me and my family. They were extremely rich and full of flavor and best of all, a healthy alternative to a boxed brownie mix!

I hope you will check out some of our other real food recipes and organic recipes!

Microwave Potato Chips

That is right--MICROWAVE potato chips! I saw a post on this a few months ago and thought for sure it was a hoax. I don't say it often, but I stand corrected. These chips came out crispy with ZERO oil or fat!  They were so easy to make and my kids actually loved them. My husband looked at me like I was crazy (not a first time) when I told him what I was doing. After his first taste, he was the one admitting that he was wrong!

You can season these chips anyway you want to! Simple salt, bar-b-que rub,  Italian seasonings, almost anything! A batch for us was 5 potatoes this mean that a "normal bag's worth" of my "Fit Chips" cost me less than $1! If you have organic potatoes on hand...you just saved yourself a TON of money! You now have organic potato chips for less than $2!

These chips are perfect for a "clean" eating diet. There is nothing added-just a potato and some spices!

Check this out...

Normal storebought chips have 10 grams of fat per 15 chips, 

 these "fit chips" have 0.2 grams of fat per 15 chips!

Here is how you make them:

1. Slice your potatoes paper thin (use a mandolin if you have one). Mine were a bit chunkier but still amazing.You can peel them if you like. There is so much "good stuff" in the skins so I leave them on!
2. Wash your potatoes slices in cold water.
3. Dry your potatoes either in a salad spinner or with towels. The drier you get them, the better.
4. Place your potato slices on a glass plate. Some recipes suggest using parchment on top and bottom. I did not have any on hand.
5. Microwave for about 8 minutes. 
6. DONE

No joke! That is it! Since I was making them for my whole family, they did take a while but 8 minutes for a single serving of super healthy-crisp potato chips is well worth it! I hope you try them and enjoy!

Healthy Baked Oatmeal Muffins - 3 ingredients

Okay....This recipe is going to sound too simple to be true but trust me...it is simple and AWESOME! There is no added sugar and no oil!

I came across this recipe from my friend Christine over at Juggling Real Food and Real Life.  She and I both share a passion for giving our families "real" food so I know that I can always trust her recipes! This time, I knew that I had to try it so I ventured to the kitchen only to find that I did not have all of the ingredients. Since I am more of a mad scientist than a cook, I decided to try making them with what I had on hand..to my surprise, they worked!

These baked oatmeal muffins have been a hit with my kids - they ask for them at least 3 times a week. I certainly don't argue because they are simple, can be  made in many different varieties, and my version is totally organic!

Before I tell you about my version...I hope you will check out the original recipe from Christine HERE.

29 cents a pound!

Ingredients:

• 2 large bananas mashed (ripe works best)
• 2 cups of oatmeal (any variety)
• 2 tablespoons of milk (I use coconut but any works)
• any fresh fruit (strawberries, blueberries, etc. - also can be made without) 

Notice that my version has no oil and no added sugar. The kids don't notice a difference and I certainly am not going to tell them!




Instructions:

Strawberry version next to my homemade veggie sausage!

1. Preheat Oven to 350 degrees
2. Mix together bananas, oatmeal, and milk
3. Gently fold in your fresh fruit
4. Pour in greased muffin pans
5. Bake for about 20-25 minutes
6. ENJOY!

Can you believe that it is this easy I couldn't! I try to make a double batch but if these muffins are in the house...they are gobbled up quickly!

Thank you Christine for the inspiration! I hope you get inspired as well and create some amazing baked oatmeal muffins!

Super Easy Organic Ranch

When we started our organic food journey, I thought it was going to be pretty simple...avoid junk foods, processed foods,  high fructose corn syrup, etc....but that was only the tip of the iceberg! I knew that there would be more salads and veggies involved but never realized how processed and chemical ridden the dressings and dips I was putting on them were!

 Take for example the lengthy ingredient list for Kraft Ranch Dressing.... can you pronounce or identify all of the ingredients? And I am totally not knocking Kraft - they don't profess to be organic and many other ranch dressings have the same ingredient list. I just wonder why you would even bother with the salad and veggies!

KRAFT SALAD DRESSING - SALAD DRESSING - RANCH CLASSIC

 
Ingredients: WATER, SOYBEAN OIL, VINEGAR, SUGAR, SALT, CONTAINS LESS THAN 2% OF EGG YOLKS, WHEY (FROM MILK), MODIFIED FOOD STARCH, GARLIC JUICE, BUTTERMILK, MONOSODIUM GLUTAMATE, XANTHAN GUM, PHOSPHORIC ACID, POLYSORBATE 60, SPICE, ARTIFICIAL COLOR, TARTARIC ACID, ARTIFICIAL FLAVOR, SORBIC ACID AND CALCIUM DISODIUM EDTA (TO PROTECT FLAVOR). CONTAINS: EGG, MILK.
Size: 16 FL OZ
Upc: 2100064361

I mean c'mon, I am no "conspiracy theorist" but my body is real...why would I load it with ingredients that are modified and labeled as artificial?


So I went on a quest to find an amazing ranch dressing! Here is what I came up with!  It has only a few ingredients and is so versatile.....You can make  this dip/dressing SUPER healthy by making it with greek yogurt or you can make it non dairy with some Tofutti and soy milk! The choice is yours but no matter which way you make it...you will love the results!

Ingredients:

• 1 16 ounce tub of your favorite sour cream, plain greek dressing, or even cream cheese (for a stiff dip or spread)
• 1 Tablespoon of Dill
• 1 Tablespoon of Chives or Green Onions
• 1 Clove of Crushed Garlic (you can use garlic powder if you like)
• Salt and pepper to taste
• A teaspoon of lemon to brighten the flavors
• Add your choice of milk to thin it out  for a dressing

How is that for an ingredient list? Looks WAY better than the bottled dressing label and tastes so much better too!

Directions:
Toss all of the ingredients in a bowl and stir! That's it!

You can use this one recipe to create so many different dips and dressing!
 Toss in a diced jalapeno for a spicy kick, tomatoes and peppers for a southwest punch of flavor, or creamy avocado for a rich and creamy treat!


Even if you are not eating "clean" or "organic" it is still an awesome dip to serve to friends and family at get togethers and it is certainly a better option than the ones in a bottle!

It is now safe to resume dipping your broccoli and dressing your salads! Enjoy