Oil-Free Dressings and Sauces

Posted by c.king on March 1, 2016 at 8:35 PM Comments comments (0)

The most powerful inspiration to eat more veggies (and love them, too) is a delicious dressing or sauce. Since veggies have the most nutritional bang for their caloric buck compared to all other foods, any excuse to eat more is a health-promoting win-win. 

Because the majority of my clients are striving to lose weight and/or lower their cholesterol, I recommend minimizing or avoiding the use of oils. Unlike veggies, oil is the most calorie-dense food, offering upwards o...

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Christmas Tofurky

Posted by c.king on December 15, 2015 at 5:30 PM Comments comments (0)


For the Tofu Turkey

5 14-oz. tubs extra-firm tofu

2 tsp. ground dried thyme

2 tsp. rubbed sage

1 tsp. onion powder

1 tsp. garlic powder

about 1 tsp orange zest (optional)

salt and pepper to taste ( if you want to use vegan bouillon powder, skip the salt)

For the Marinade

1/4 -1/2 cups low sodium tamari or gluten free...

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Lemony Lentil and Potato Chowder

Posted by c.king on November 3, 2015 at 8:40 PM Comments comments (0)

1 medium onion, sliced

1 tablespoon minced garlic

¼ teaspoon cayenne pepper

2 cups red lentils

6 cups water mixed with 3 teaspoons soup and stock mix or 6 cups vegetable broth

3 cups unpeeled diced potatoes, red look nice but any will work

2 cups chopped greens like kale, collards, silverbeet or sorrel

1 teaspoon lemon zest

4 tablespoons lemon juice

¼ cup chopped m...

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Healthy Halloween Treats

Posted by c.king on October 26, 2015 at 10:50 PM Comments comments (0)


Have a Healthy Happy Halloween.


With trick-or-treat sugary foods lurking everywhere, healthy eating during Halloween can be a challenge. So give you and your children a welcome break, the best of both worlds by offering some kid-friendly, healthier options.


With a little creativity you can make scary teeth from apples, peanut butter/jam and almond slivers, ghost boo-nanas with bananas and grapes, grape and raisin spiders, mini pumpkins from m...

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SOS Free Low Fat Apple Crumble

Posted by c.king on October 13, 2015 at 8:40 PM Comments comments (0)

This apple crumble can be cooked or just eat it raw. If you choose to eat it raw, the apple is best to be chopped more finely than if you were cooking it.

4-5 apples, chopped
1/2 cup raisins
2 tablespoons lemon juice
2 tablespoons date paste 
1/2 teaspoon vanilla

Crumble Topping
1/2 cup walnuts, chopped
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Chef AJ's Disappearing Lasagne

Posted by c.king on October 6, 2015 at 4:55 PM Comments comments (0)

2 boxes of no boil rice lasagna noodles (I used 1 box of whole wheat from Whole Foods and followed the directions on the box, boiling them for 4 minutes and then rinsing each noodle well in cold water)

6 cups oil-free marinara sauce


Filling No. 1:

1 box extra firm tofu, drained and wrapped in paper towel to remove excess moisture OR 2  cans ca...

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Garbanzo a la King

Posted by c.king on October 6, 2015 at 4:45 PM Comments comments (0)

1 onion, chopped or 1 leak, thinly sliced

3 cloves garlic, minced

1 red pepper, chopped

1/2 cup (125 ml) dry white wine, dry sherry or vegetable broth

2 cups (500 ml) garbanzo beans (chickpeas), cooked and drained (if using canned beans, rinse and drain)

1 1/2 cups (375 ml) frozen peas (set out in a bowl to thaw while the dish is cooking)

4 cups (1 l) mushrooms, sliced

1 tsp ...

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Tofu Pineapple Pudding

Posted by c.king on September 22, 2015 at 9:40 PM Comments comments (0)

175g firm tofu

250g pineapple (either canned in juice, drained or fresh)

2 teaspoons date paste

1 teaspoon vanilla extract

2 tablespoons chopped walnuts


Place first four ingredients in food processor or blender and blend until smooth. Serve topped with walnuts.


Gluten Free Rejuvelac

Posted by c.king on August 11, 2015 at 12:20 AM Comments comments (0)

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Potato Waffles

Posted by c.king on August 4, 2015 at 8:10 PM Comments comments (0)

There are two simple, easy ways to make potato waffles.

The first is with raw grated potatoes.

Simply take one or more potatoes, grate them, mix in some onion powder, white pepper or any other seasoning you desire.

Heap the grated potato onto a preheated waffle iron, flatten and press down.

When ready carefully remove...
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Cath King

10 Juniper Place


Christchurch, New Zealand

Phone: 03 357 4335

Cell: 021 0232 6142