Chicken flavored Ramen (Onion and Garlic Free)

Seasoning pack replacement:

1/8 tsp salt (or more to taste)
1/2 tsp sugar
1/2 tsp celery salt
1/4 tsp turmeric
1/4 tsp carrot powder (found it on Amazon)
1/2 tsp dried parsley flakes

Discard original flavoring pack and use this instead, otherwise follow package directions.

Rice-A-Roni II (Onion and Garlic Free--Updated Version)

I've been playing with the previous recipe a little. I like this one a little bit better--and it's also a tad easier.

Seasoning pack replacement:

1 tsp salt
1 tsp sugar
3/4 tsp celery salt
1/2 tsp turmeric
1/2 tsp carrot powder (found it on Amazon)
1 tsp dried parsley flakes

Discard seasoning packet that comes with the rice-a-roni and use this instead, otherwise follow packet directions.

Picnic-sized BBQ Beans

A combination of beans in a sweet and spicy BBQ-type sauce, prepared in a large slow-cooker. Vegetarian. Onion and garlic free!

Sauce:

2 cups brown sugar
1 (12 oz) can tomato paste
2/3 cup sugar
1/2 cup cider vinegar
3 Tbsp white vinegar
2 Tbsp pureed carrots (yes, baby food)
1 Tbsp plus 1 tsp ground mustard
1 Tbsp salt
2 tsp paprika
2 tsp celery salt
1/4 tsp ground cinnamon
1/4 tsp ground cloves
1/4 tsp cayenne pepper

4 cans (15.5 oz) great northern beans
4 cans (15.5 oz) butter beans (or lima beans)
2 cans (15.5 oz) dark red kidney beans
2 cans (15.5 oz) light red kidney beans

Mix sauce ingredients in a large crock pot. Drain and rinse beans and add. Cook on low for 5-6 hours or until beans are tender. Stir occasionally, adding water if the sauce evaporates.

Rice-A-Roni (Onion and Garlic Free)

One of the things I missed after developing some kind of allergy/intolerance to onions and garlic, is the convenience of using boxed foods--and sometimes the flavors of boxed foods. Chicken-flavored Rice-A-Roni was one food I was able to eat for a while, as long as I didn't overdo it. But something changed; whether they started adding more alliums, or I grew more sensitive, I don't know. But the last time was...the last time. Sooooo.... Here is my first attempt to replicate it. Oh, and not only is it onion and garlic free, but also vegetarian.

Ingredients:

1 package Rice-A-Roni. (Discard flavoring package)
1 Tbsp margarine or butter (I use Smart Balance)

2 1/2 cup water
1 Tbsp pureed carrots (baby food--mimics the onion and garlic)
1 tsp soy sauce (make sure it doesn't contain onion or garlic)
1/2 tsp celery salt (I used one teaspoon, and it seemed like too much)
1/2 tsp parsley flakes (I used 1/4 tsp and it was too little)
1/2 tsp paprika
1/2 tsp salt
1/2 tsp sugar
1/4 tsp pepper
1/8 tsp turmeric

Brown rice-vermicelli mix in butter according to package directions. While it is browning, mix remaining ingredients with the water. Add in place of water and seasoning packets, and continue to follow package directions.

This recipe may change a bit, as I play with the quantities of ingredients. If anyone tries this and has suggestions, I'd love for you to leave them in the comments.

Vegetarian Calico Beans (Onion and Garlic Free)

Made in a crockpot, beans don't get any easier. Those without an intolerance to onion and garlic can certainly save a step and substitute regular ketchup for the homemade variety. These are vegetarian and onion- and garlic-free.

Ingredients (Makes 12 servings)
1 can great Northern beans, drained and rinsed
1 can butter beans, drained and rinsed
1 can kidney beans, drained and rinsed
1/2 cup onion and garlic free ketchup
1/2 cup brown sugar
1 tsp ground mustard
1 tbsp vinegar

Directions

Place all ingredients in a slow cooker. Cook on low for 5-6 hours. This is enough for my family. I double  (or triple!) the recipe for potlucks and picnics.

Nutrition Facts Serving Size 131.0 g, Calories 261, Calories from Fat 25, Total Fat 2.8g, Saturated Fat 0.9g, Trans Fat 0.0g, Cholesterol 2mg, Sodium 280mg, Total Carbohydrates 47.4g, Dietary Fiber 9.8g, Sugars 9.5g, Protein 13.5g, Vitamin A 3%,Vitamin C 21%, Calcium 8%, Iron 26%

Green Bean Bake

Ok, I have to admit, this does not taste quite as good as green bean casserole. However it is light, quick, easy, and onion and garlic free.

Ingredients

2 (14.5oz) cans No-Salt-Added French Style Green Beans
2 tbsp olive oil
1 tbsp vinegar
1/4 tsp salt
1/2 tsp pepper
1/4 cup bread crumbs
2 tbsp Parmesan cheese
1 tbsp smart balance buttery spread
1/4 tsp oregano
1/4 tsp basil

Directions

In a small baking dish, combine green beans, oil, vinegar, and salt and pepper.

Melt smart balance in a small bowl. Toss in remaining ingredients. Stir to form a topping. Sprinkle on top of green bean mixture.

Bake uncovered in 350 degree oven for half an hour, or until beans are warm and topping is golden.

Nutrition Facts: Makes 6 servings. Serving Size 103.4g, Calories 91, Total Fat 6.2g, Saturated Fat 1.2g, Trans Fat 0.0g, Cholesterol 2mg, Sodium 172mg, Total Carbohydrates 7.4g, Dietary Fiber 1.9g, Sugars 1.0g, Protein 2.3g, Vitamin A 8%, Vitamin C 7%, Calcium 5%, Iron 7%

Cinnamon Sweet Potato Fries

My daughter Elizabeth came up with this oven-baked sweet potato 'fry' recipe. Not fond of sweet potatoes, I put off trying it. I shouldn't have. It's very good!


Ingredients

1 yam (ours was 365 grams)
1 Tbsp smart balance
1/2 Tbsp sugar
1 tsp cinnamon

Directions

Cut 1 yam into fries. (Elizabeth's were cut like thick potato chips)

Bake at 400 degrees for 15 minutes or until soft enough to be cut easily with a spatula.

Toss fries with melted Smart Balance, sugar, and cinnamon. Bake for an additional five minutes.

Nutrition Facts: Makes 3 servings, Serving Size 130.7g, Calories 182, Total Fat 3.2g, Saturated Fat 0.9g, Trans Fat 0.0g, Cholesterol 0mg, Sodium 40mg, Total Carbohydrates 37.4g, Dietary Fiber 6.0g, Sugars 2.8g, Protein 1.9g, Vitamin A 6%, Vitamin C 25%,Calcium 4%,Iron 4%

Pepperjack Potatoes Au Gratin

A spicier version of au gratin potatoes. Onion-free for those sensitive to alliums.

Ingredients

4 ounces sharp cheddar cheese
4 ounces pepper jack cheese
1/4 cup smart balance buttery spread
2 1/2 oz carrots, pureed (baby food)
1 tbsp flour
1 tsp celery salt
1/2 tsp pepper
2 cups fat free milk
2 pounds potatoes
1/4 cup bread crumbs

Directions

Melt Smart Balance in a small sauce pan. Add carrots and heat on medium heat. Whisk in flour, celery salt and pepper and heat until bubbly. Add milk and three-fourths of the cheese. Heat until boiling. Boil one minute, stirring constantly.

Peel and slice potatoes. Place in a baking dish. Cover with cheese sauce. Bake uncovered at 375 degrees for one hour.

Mix bread crumbs and remaining cheese. Sprinkle on top. Bake for another 15 minutes.

Nutrition Facts: Makes 8 servings. Serving Size 223.7g, Calories 255, Total Fat 12.1g, Saturated Fat, 6.9g, Trans Fat 0.0g, Cholesterol 31mg, Sodium 281mg, Total Carbohydrates 25.7g, Dietary Fiber 3.2g, Sugars 5.1g, Protein 11.7g, Vitamin A 43%, Vitamin C 38%, Calcium 30%, Iron 6%

Herb Roasted Potatoes

An easy side dish. A little high in fat, but it all comes from healthy olive oil.

Ingredients

1/3 cup olive oil
4 large baking potatoes
1/2 tsp salt
1/2 tsp pepper
1 tsp paprika
1/2 tsp oregano
1/2 tsp basil

Directions

Pour olive oil into glass baking dish. Cut potatoes, leaving skins on, into large, bite-sized pieces. Sprinkle with seasonings, then toss until evenly coated.

Bake in 350 degree oven for 2 hours, or until potatoes are tender. (Cooking time will depend on the size of your potatoes.)

Nutrition Facts: Makes 6 servings. Serving Size 212.6g, Calories 293, Calories from Fat 111, Total Fat 12.3g, Saturated Fat 1.7g, Trans Fat 0.0g, Cholesterol 0mg, Sodium 214mg, Total Carbohydrates 42.6g, Dietary Fiber 4.6g, Sugars 2.4g, Protein 5.1g, Vitamin A 4%, Vitamin C 32%, Calcium 3%, Iron 13%

Simple Cole Slaw

A quick throw-together side dish. A little high in fat, but low in saturated fat and cholesterol.

Ingredients

1 cup Omega Plus Light Mayonnaise
1 (14 oz) package precut Cole Slaw mix
1/3 cup sugar
1/4 cup cider vinegar

Directions

Wisk mayonnaise, sugar, and cider vinegar together. Pour over cole slaw mix. Stir well, and refrigerate before serving.

Serving size: 1/2 cup

Nutrition Facts: Serving Size 95.4g, Calories 148, Total Fat 9.0g, Cholesterol 10mg, Sodium 245mg, Total Carbohydrates 15.3g, Dietary Fiber 1.2g, Sugars 10.1g, Protein 0.6g, Vitamin A 18%, Vitamin C 35%, Calcium 2%, Iron 0%

Buffalo Chips

An 'oven fried' version of the spicy Buffalo-style seasoned potatoes.

Ingredients

2 pounds baking potatoes
1 tbsp Smart Balance buttery spread (melted)
2 tbsp Frank's Red Hot Sauce
1/2 tsp salt
1/2 tsp celery salt
1/2 tsp pepper
1/2 tsp paprika
1 tbsp olive oil

Directions

Wash baking potatoes well, and cut into long planks, leaving skin intact.

Melt smart balance, add hot sauce and seasonings. Pour over potatoes, and toss until well coated.

Pour olive oil into large baking dish, and coat well. Add potatoes.

Bake at 450 degrees for 20 minutes. Turn and bake for an additional 20-30 minutes.

Four servings.

Nutrition Facts Calories 254, Total Fat 5.0g, Saturated Fat 0.9g, Cholesterol 0mg, Sodium 528mg, Total Carbohydrates 48.4g, Dietary Fiber 5.2g, Sugars 2.8g, Protein 5.8g, Vitamin A 6%, Vitamin C 46%, Calcium 4%, Iron 14%

Poultry Dressing

A great dressing for turkey, chicken, or just anytime. If this doesn't seem healthy to you, consider the original recipe contained two sticks of butter, two eggs, and probably about one third of the veggies.

Ingredients

1 King sized loaf white bread, (1 lb, 6oz)
2 cups shredded carrots
1 cup finely diced celery
3 tbsp Smart Balance buttery spread (or butter)
1/2 cup water (or use extra butter and omit)
1 cup skim milk
3 egg whites
1 tsp salt
1/2 tsp celery salt
1 tsp pepper
1 tsp paprika

Directions

Cube one king size loaf white bread (1 lb 6 oz). If bread is too fresh to cube, fan open and expose to air for 30 minutes before cutting.

Melt Smart Balance in saute pan. Add carrots and celery, and 1/2 cup water. Simmer for 20-30 minutes on medium, or until veggies are tender and most liquid is evaporated.

Add remaining ingredients to bread cubes and toss.

Fold in veggie mixture and stir until well mixed.

Spread into a 2 inch deep layer and bake for at least two hours at 350 degrees.

Makes 8 servings (approximately 1/2 cup) Calories 256, Total Fat 4.6g, Saturated Fat 1.2g, Cholesterol 1mg, Sodium 921mg, Total Carbohydrates 44.5g, Dietary Fiber 3.1g, Sugars 6.6g, Protein 8.8g, Vitamin A 101%, Vitamin C 4%, Calcium 17%, Iron 18%

Spicy Rice

A spicy side dish to go with that Mexican meal (and a way to sneak in a couple more grams of fiber too)

Ingredients

1 cup brown rice
2 1/2 cups water
1/2 cup tomato puree
1 tsp salt
1 tsp pepper (or less to taste)
1/2 tsp chili powder
1/4 tsp cayenne pepper


Directions

Measure all ingredients into a covered microwaveable dish.

Microwave on high for five minutes, then on medium (50%) power for thirty minutes, or until most liquid is absorbed and the rice is the desired consistency.

Stir and serve.

Nutrition Facts Makes 5 servings of approximately 1/2 cup. Serving Size 159.8g, Calories 149, Total Fat 1.1g, Saturated Fat 0.2g, Cholesterol 0mg, Sodium 479mg, Total Carbohydrates 31.7g, Dietary Fiber 2.0g, Sugars 1.2g, Protein 3.4g, Vitamin A 5%, Vitamin C 5%, Calcium 2%, Iron 7%