Sweet Potato Waffles:
3 cooked sweet potatoes (2ish c worth)
3 c oats
1 c plant milk
1/2-1 c water
2 tsp cinnamon
2 tsp baking powder
1 tsp vanilla
Blend all the ingredients to form a batter. Add the water slowly to get desired texture based on how dense the sweet potatoes you used are.
For my waffle pan, I scooped 1/4c of the batter to each waffle and cooked them for 5-7 mins.
This recipe made 10 waffles for me today. I like to store them in the freezer until ready to use.
Today I served them with some maple syrup, fresh berries and a banana.
Macdougall Program Gravy from Instagram:
2 veggie broth
3 tbsp soy sauce
2 tbsp tahini
Black pepper to taste
1/4 whole wheat flour (they used rice flour)
In a sauce pan on medium heat whisk broth, soy sauce, tahini and black pepper together. Once the broth is at a simmer slowly add in the flour. Whisk frequently until the gravy thickens to desired texture.
Approximately 300 g steamed potatoes (one serving for me)
1/2 tsp garlic powder
1/2 tsp onion powder
1/2 tsp rosemary
1/2 tsp thyme
Black pepper to taste
1 tbsp minced garlic
2-3 tbsp soy milk
Mash the potatoes and spices until desired texture.
To serve I plate these potatoes with some steamed broccoli/cauliflower and topped it with approximately 1/4 of the gravy. I also had about 1/2 c leftover baked beans that I served along with it.
Baked beans recipe here:
1 carrot, chopped
1 bell pepper, chopped
1 onion, diced
2 ribs celery, chopped
2 tbsp epicure marinara spice
* if I didn’t have this I would have used 1 tbsp Italian spice, 1 tsp basil, 1 tsp garlic, 1 tsp onion and a pinch of red pepper flakes.
2 tbsp balsamic vinegar
1 c dried TVP soaked with 1 c veggie broth
2 tbsp minced garlic
3 c oil free tomato sauce
1 c water (I used the starchy water used to cook pasta)
In a sauce pan on medium heat, water sauté veggies with the marinara spice. We’re just looking to sweat the veggies down here for a few mins. I think I did around 10 mins. I checked a carrot to make sure it wasn’t too crunchy.
Next add in the balsamic vinegar, soaked TVP, garlic, tomato sauce and water. M
Bring sauce to a low simmer and simmer for about 15 mins until the veggies are cooked to your liking.
I served the spaghetti sauce with a mixture of spaghetti squash and spaghetti noodles.
Personally, I don’t feel like squash is a replacement for actual noodles. But I find by adding them in I can reduce my portion of noodles therefore reducing the overall calorie density.
To cook the spaghetti squash:
1/2 the squash lengthwise and scoop out the seeds.
Place the squash cut side down on a lined cooking sheet.
Bake at 400 F for 45 mins.
Allow the squash to cool before scooping the insides out with a fork to make “noodle-like” strands.
Musician: Jeff Kaale