recipes Category

Vegan Chocolate Peanut Butter Cups (plant-based, no sugar, oil-free, no dates)

chocolate peanut butter cups in white paper cup

These vegan chocolate peanut butter cups are sugar-free, oil-free, plant-based and don’t contain dried fruit. It’s a guilt-free treat, perfect for the holidays.

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Low-fat, plant-based vegan Thanksgiving meal recipes

written by Nina Shantel, blog:, published November 19, 2022 I was a guest speaker on where I share in a PowerPoint presentation how to transform traditional high calorie Thanksgiving dishes into low-fat, oil-free, sugar-free, plant-based vegan sides, meals and desserts. As a treat, I start by demonstrating how to make low-fat vegan freezer […]

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oil-free roasted potatoes with scrambled tofu (vegan, LFPB recipe)

written by Nina Shantel, blog:, published October 25, 2022 Today I’m giving you my roasted potatoes with tofu scrambled tofu eggs recipe (video below) from my cookbook, The High-Five Diet. I’ve never shared a recipe from either of my two cookbooks on YouTube or on my blog, but I thought I would demonstrate how […]

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How to cook oat groats (instead of rice, use this grain)

Toasted oats, commonly referred to as oats in the oatmeal many of us eat for breakfast, are steamed and flattened oat groats. I’ve tried various recipes on how to cook oat groats, but the method I came up with makes them taste the best. The soaking and cooking method makes this tough grain soft, flavorful […]

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berry crumble granola (low-fat granola for weight loss)

written by Nina Shantel, blog:, published September 20, 2022 This low-fat, plant-based, oil-free, no-bake, vegan berry crumble recipe takes a few minutes to assemble so you can eat it right away. I wasn’t sure if I should call this recipe “berry crumble” or “granola.”  It’s a guilt-free breakfast or snack that’s low in fat […]

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how to make crispy corn tortilla chips without oil

written by Nina Shantel, blog:, published August 23, 2022 I love crunchy, salty, crispy tortilla chips, but it’s so hard to stop eating them, and the oil they are fried in along with not being able to control my portions, makes my blood sugar and weight go up, so I stopped eating them until […]

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vegan summer salad with creamy, sweet & tangy dressing (low-fat, oil-free, LFPB recipe)

written by Nina Shantel, blog:, published August 17, 2022 This low-fat, plant-based, oil-free, nut-free, vegan, simple refreshing summer salad has only six ingredients, yet, it has a depth of flavor and is full of nutrition. It’s my favorite salad combination that I eat almost every morning. The sweet, tangy, creamy dressing contains just two […]

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