"Free Foods" Recipes

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"Free Foods" Recipes

These "free foods" contain very low fat and can be enjoyed anytime during the day without restriction.


Easy Apple Crisp 

Macronutrients for full recipe: Protein: 15g | Fat: 6g | Carbs: 107g | Fiber: 10g | Calories: 456

Apple Filling

  • 2 medium sized apples, thinly sliced (tastes best with one tart and one sweet variety)
  • 1 TB fresh lemon juice
  • ¼ tsp cinnamon
  • 1 tsp organic vanilla extract

Crumble Topping

  • ¼ cup rolled oats
  • ¼ tsp cinnamon
  • 1 tsp organic vanilla extract
  • 1 TB pure maple syrup

Preheat oven to 400℉. In a large bowl add apple, cinnamon, lemon and mix well. Layer the sliced apples into a pie dish.

In a separate bowl combine the Crumble Topping ingredients. Mix well and sprinkle evenly over the apples. Place in the oven and bake for 20 minutes. Delicious served with “Lisa’s Favorite Ice Cream” on the side.

 

Lisa’s Favorite Ice Cream 

Macronutrients for full recipe: Protein: 5.2g |Fat: 2g | Carbs: 106g | Fiber: 6g | Calories: 450

  • 4 frozen ripe bananas, that have been cut into chunks before freezing
  • Dash vanilla extract
  • Dash pure maple syrup
  • Little water

Place bananas in a high-speed blender or food processor using the metal "S" blade. Add just a little water to the bottom (an inch at most) and vanilla.

If using a Vitamix, blend using the tamper to help the mixture get smoothe. If using a food processor, the mixture will need to run for 2-4 minutes, stopping periodically to scrape down the sides with a spatula. Serve immediately and enjoy!

 

The BEST Mango Pudding 

Macronutrients for full recipe: Protein: 14g | Fat: 4.5g | Carbs: 179g | Fiber: 15g | Calories: 428

  • 3-4 fresh mangos, cut in half & flesh scooped out with a spoon
  • 2 ripe bananas
  • Blend ingredients in a high speed blender until smooth. Top with fresh blueberries , strawberries, coconut flakes, or any topping you desire.


Mini Blueberry Muffins 

Serving Size: 3-4 muffins

Macronutrients per 1 mini muffin: Protein: 2g | Fat: 1.7g | Carbs: 19g | Fiber: 3g | Calories: 95

  • ¼ cup chia seeds
  • 1 cup rolled oats
  • 3 ripe bananas, mashed
  • 1 cup blueberries
  • ¼ cup pure maple syrup
  • Juice from ½ lemon
  • 1 tsp vanilla
  • 1 tsp baking powder

Preheat oven to 350℉. Add oats and chia seeds to blender and blend until finely ground (or buy each ingredient pre-ground in a flour-like consistency).

Add mashed bananas, maple syrup, lemon, vanilla, and baking powder to flour mixture and blend until a smooth batter forms.

Place mixture into a bowl and mix in blueberries. Pour mixture into a silicone mini muffin baking form and bake for 25-30 minutes. Let muffins cool before removing.

(Adapted from Vegan Reset, by Caroline Diesler)

 

Overnight Oats 

Macronutrients for full recipe: Protein: 16g | Fat: 12g | Carbs: 124g | Fiber: 10g | Calories: 649

  • 1/2 cup old-fashioned oats
  • 2 TB ground flaxseed
  • 1 cup water
  • 1 apple, grated
  • 1 cup blueberries
  • 2 TB raisins
  • Dash pure maple syrup (optional)

Add the oats, flaxseed, and water to a mason jar and let soak overnight (or for 30 minutes if you want to eat the same day). Add in the fresh toppings before eating. This can be eaten cold or can be warmed up.


Strawberry Banana Smoothie Bowl 

Macronutrients for full recipe: Protein: 5.5g |Fat: 1.5g |Carbs: 110g |Fiber: 12g |Calories: 431

  • 3 frozen RIPE bananas
  • 2 handfuls frozen or fresh strawberries
  • 1 TB raw honey or pure maple syrup (optional if you prefer it less sweet)
  • Water - enough to cover just 1/4 of the fruits in blender

Blend all ingredients in a high-speed blender. You may need to push ingredients down occasionally with spatula. Top with coconut flakes, raw cacao nibs, fresh fruits, or just eat as-is and enjoy!

NOTE: A small or basic kitchen blender will NOT work here. If you do not own a high-speed blender (Vitamix, Blendtec, Nutrabullet, Ninja), you can make this recipe in any food processor using the metal "S" blade. It just needs to run for 3-4 minutes and you may need to stop it once or twice to scrape down the sides with a spatula.


Watermelon Ice Cream 

Macronutrients for full recipe: Protein: 5g | Fat: 1.3g |Carbs: 91g |Fiber: 10g |Calories: 361

  • 1 cup fresh watermelon
  • 3 frozen bananas

Ideally you would make this in a high-speed blender like a Vitamix, but if you do not have one, a food processor fitted with the metal “S” blade will also work.

Put in the watermelon first and then top with the frozen bananas. Blend until smooth and creamy.

 

Pesto (Oil-Free) 

Macronutrients for full recipe: Protein: 31g | Fat: 13g | Carbs: 66g | Fiber: 45g | Calories: 468

  • 1/2 cup chickpeas, drained & rinsed
  • 2-4 cups fresh basil
  • 1/2 handful fresh chives
  • 1 small zucchini
  • 1 medjool date, pitted
  • 1 heaping TB tahini
  • Juice of 1 lemon
  • 1/4 cup water
  • Himalayan salt, to taste
  • 2 TB nutritional yeast
  • 1 clove garlic

Add all pesto ingredients to a food processor using the metal "S" blade and pulse until creamy (but not completely smooth).

 

Hummus (Oil Free) 

Macronutrients for full recipe: Protein: 58g | Fat: 23g | Carbs: 156g | Fiber: 45g | Calories: 880

  • 2 cans chickpeas (reserve 1 can bean liquid)

  • Juice of 1 large lemon

  • 2 TB raw tahini

  • 1 tsp garlic powder

  • 1 tsp onion powder

  • Dash cumin

  • 1 TB Nutritional yeast (optional)

  • Himalayan salt, to taste (more than you would think)

Blend all ingredients in a high-speed blender, or food processor using the metal "S" blade, until smooth. Enjoy with cut-up raw vegetables, on top of a salad, or as a delicious topper to white baked potatoes at lunch or dinnertime.


Roasted Red Pepper & White Bean Dip (Oil-Free) 

Macronutrients for full recipe: 53g | Fat: 3.5g | Carbs: 145g | Fiber: 42g | Calories: 785

  • 2 cans organic cannellini beans, drain and reserve 1 can bean liquid

  • 2 large red peppers, halved and de-seeded

  • Juice of 1/2 lemon

  • ½ tsp garlic powder

  • ½ tsp onion powder

  • Himalayan salt and black pepper, to taste

  • Fresh chives and/or oregano, chopped

Rinse peppers & leave a little moist so that spices adhere. Roast peppers on a parchment-lined baking sheet and season with salt & pepper (no oil).

Roast at 425℉ on the bottom oven rack, until peppers are soft and slightly charred at the edges. Probably about 20 minutes.

Combine peppers, beans, lemon juice, 1 can bean water, and dried spices in a high-speed blender or food processor fitted with the metal "S" blade.

Process until smooth. Stir in fresh herbs and enjoy with raw veggies, on top of a salad, with a baked potato, or any way you like.


Herb Dressing (Oil-Free) 

Macronutrients for full recipe: Protein: 12g | Fat: 15g | Carbs: 30g | Fiber: 8g | Calories: 227

1 small zucchini

1 handful celery

1/2 bunch fresh basil or fresh dill

1/2 bunch fresh chives

Juice of 1 lemon

1 TB apple cider vinegar

1 Medjool date, pitted OR 1 TB honey

2 TB raw pumpkin seeds

Himalayan salt, to taste

Put all ingredients in a high-speed blender and blend until smooth. This can be used as salad dressing or to use atop vegetables, potatoes, chicken, or fish.


Balsamic Dressing (Oil-Free) 

Macronutrients for full recipe: Protein: 8g | Fat: 1g | Carbs: 26g | Fiber: 4g | Calories: 135

  • ¼ cup balsamic vinegar

  • 3 TB dijon mustard

  • 2 TB nutritional yeast

  • 1 TB honey

  • Himalayan salt & black pepper, to taste

  • ½ tsp onion powder

  • ½ tsp dried parsley

  • 1 TB water

Whisk all ingredients together in a bowl until well emulsified. Store in a refrigerated sealed glass jar for up to 3 weeks.


Dijon Potato Salad 

Makes 2 servings.

Macronutrients per serving: Protein: 23g | Fat: 5g | Carbs: 90g | Fiber: 10g | Calories: 425

For an extra 12g protein, add 2 chopped hard-boiled eggs to this recipe.

  • 7 small potatoes

  • 1 carrot, peeled & grated

  • 1 stalk celery, thinly-sliced

  • 2 scallions, thinly-sliced

Dijon Dressing:

  • 1 heaping TB Dijon mustard

  • 1 heaping TB tahini

  • Juice of 1 lemon

  • 1 TB apple cider vinegar

  • 1 medjool date OR 1 TB honey

  • 1/4 cup water

  • Himalayan salt, to taste

  • Dash onion powder

Steam potatoes (you can peel or leave skin on) for 25 minutes. Set aside to cool.

Place all dressing ingredients in a blender and blend until smooth.

Add carrots, celery, and scallions to cooled potatoes. Add dressing to the potato mixture and gently stir until well-combined.


Oven Fries 

Makes 2 servings.

Macronutrients per serving: Protein: 12g | Fat: 1g | Carbs: 100g | Fiber: 13g | Calories: 435

For an extra 15g protein, dip fries in ¼ portion Edamame Hummus recipe.

  • 4-5 large potatoes

  • Himalayan pink salt (optional)

Steam potatoes until soft, about 10-15 minutes. Allow to cool, then cut into wedges.

Place in an air-fryer for 15 minutes OR bake in the oven at 200° for 20-30 minutes, until crispy. Sprinkle salt on them while still warm, and enjoy.


Lentil & Vegetable Soup 

Makes 4 servings.

Macronutrients per serving: Protein: 24g | Fat: 2g | Carbs: 85g | Fiber: 22g | Calories: 365

  • 1 bag red split lentils

  • 8 oz frozen organic corn

  • 8 oz frozen organic peas

  • 4 potatoes, peeled and diced

  • 1 small yellow onion, peeled and diced

  • 4 carrots, peeled and cut into rounds

  • 2 cloves garlic, thin sliced

  • 2 stalks celery, thin sliced

  • 1/4 cup nutritional yeast

  • 1 tsp onion powder

  • 1 tsp turmeric (powdered spice)

  • Himalayan salt & black pepper, to taste

Combine all ingredients in a large pot. Add as much water or chicken broth as is called for on the bag of lentils. Then add another 2 cups to account for the added vegetables.

Season with a generous amount of Himalayan salt and the rest of the spices. Simmer on low-medium heat until potatoes are fork-tender.


Split Pea Soup Soup 

Makes 4 servings.

Macros Per Serving: Protein: 19g | Fat: 2g | Carbs: 72g | Fiber: 24g | Calories: 320

  • 1 bag green split peas

  • 8 oz frozen organic corn

  • 4 carrots, peeled and cut into rounds

  • 4 large potatoes, peeled and diced

  • ½ yellow onion, diced

  • 2 cloves garlic, thinly sliced

  • ¼ cup nutritional yeast

  • 1 tsp onion powder

  • Himalayan salt to taste

  • Cracked black pepper to taste

Combine all ingredients in a large pot. Add as much chicken broth (or water) as is called for on your bag of split peas. If too thick after cooking a while, add more liquid.

Top with cracked black pepper and enjoy.


Vegetable Barley Soup 

Makes 4 servings.

Macros Per Serving: Protein: 19g | Fat: 1.5g | Carbs: 80g | Fiber: 21g | Calories: 445

For an extra 70g protein, add 10 oz organic shredded chicken to the full recipe.

  • 1 cup regular or quick-cook barley

  • 4 potatoes, peeled and diced

  • 4 carrots, peeled & cut into rounds

  • 1 leek, trimmed and thin-sliced

  • 2 cloves garlic, thin-sliced

  • 8 oz bag frozen corn

  • 8 oz bag frozen peas

  • Himalayan salt & black pepper to taste

  • Dash onion powder

  • 2-3 TB worcestershire sauce

Fill a soup pot half-way with water or chicken broth. Add barley, potatoes, carrots, peas, & corn to water and bring to a simmer. Season the water generously with all the dried spices.

In a separate saute pan, cook the leeks & garlic in a little water and worcestershire sauce. Once soft, add to the soup pot. Cook until potatoes and barley are tender.


Minestrone Soup 

Makes 4 servings.

Macros Per Serving: Protein: 23g | Fat: 3g | Carbs: 89g | Fiber: g | Calories: 442

  • 2 yellow onions, chopped

  • 2 cloves of garlic, thinly sliced

  • 2 cans (28 oz) crushed tomatoes

  • 3 cups organic chicken broth

  • 3-4 potatoes, peeled and diced

  • 3 large carrots, peeled and sliced into rounds

  • 4 celery stalks, thinly sliced

  • 3/4 cup brown rice

  • 1 can (19 oz) cannellini beans, rinsed and drained

  • 1 package (10 oz) frozen chopped spinach

  • 2 tsp. dried oregano

  • Himalayan salt and black pepper, to taste

  • Nutritional yeast (generous, to replace grated cheese)

  • 3 TB worcestershire sauce

  • 1/8 tsp. crushed red pepper flakes (optional)

Boil rice according to package instructions. Water saute onions, garlic, potatoes, celery, carrots in a large pot. Season with salt, pepper, onion powder, and a generous dash of worcestershire sauce. Stir occasionally.

After ten minutes add in crushed tomatoes, broth, nutritional yeast, oregano, cannellini beans and spinach. Stir well and allow to gently simmer until potatoes are fork tender and spinach is soft. Add in rice and allow to simmer a little longer. Serve and enjoy.

Bio image of article author Lisa Testa, M.S.

With over two decades of expertise in the field of Health & Wellness, Lisa Testa, M.S. is an experienced nutritionist who has dedicated her career to empowering hundreds of clients on their journeys to weight loss and natural healing through the transformative power of raw food nutrition.

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