Will Kriski

PP: Baked, Crispy No Oil Onion Rings

Chef:  Will Kriski
Makes:  4 Servings
Prep Time:  10 minutes
Cook Time:  20 minutes

 

INGREDIENTS

  • 1 c of whole wheat flour (or chick pea flour, quinoa flour, etc)
  • 1 c of water
  • 2 large yellow onions
  • 1 c or more of whole wheat bread crumbs (make your own from oil-free bread, use gluten free, etc)

DIRECTIONS

  1. Mix the water and flour together to form a thick paste like pancake batter. 
  2. Slice onions into ring shapes. 
  3. Dip each ring into the batter and then in the bread crumb coating. Place on 2 baking sheets lined with Silpat non-stick sheets or parchment paper. 
  4. Bake at 450F on upper rack for about 20 minutes – time depends on oven, etc so watch to make sure they are crispy but not burnt. 
  5. Dip with ketchup, tofu ranch dip, bbq sauce, etc.

To see more simple, quick & no-oil-starch-based recipes along with healthy weight loss advice, visit Will Kriski’s site www.potatostrong.com

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PP: Hash Brown Omelete

Chef:  Will Kriski
Makes:  4-5 Servings
Prep Time:  10 minutes
Cook Time:  15-20 minutes (grill) 30 minutes (bake) 
Total Time:  25-30 minutes (grill)  40 minutes (bake)

INGREDIENTS

Filling

  • 1 medium onion, chopped
  • 1 green pepper, chopped 1 red pepper, chopped
  • 1 c/handful of spinach
  • 1 tomato, chopped

Outer layer

  • 5 medium potatoes (I use yellow-fleshed)
  • Optional spices – onion powder, garlic powder, seasoning salt (optional) 
  • Season to taste.  

DIRECTIONS

  1. Wash and shred potatoes using a grater. It’s a good workout! 
  2. Put the shredded potatoes in a strainer and rinse under the tap, mixing the potatoes around as you rinse them. Squeeze out the excess water – I push with both hands while the strainer is in the sink to drain out excess water. 
  3. Add any spices to the shredded potatoes and mix.
  4. Turn on your griddle, portable grill, waffle iron, panini or 5 in 1 grill on the highest heat setting. 
  5. Cook the potatoes in the grill for about 15-20 minutes until they are a solid layer, don’t stick to the plates and are browning nicely (times may vary depending on your device).                                                           ~or~
  6. Bake in 400 – 450 degree oven for 20-30 minutes. Use Spat or parchment paper(flip so both sides get crispy)
  7. Meanwhile, chop up your veggies (I used onions, green/red pepper) and fry in a non-stick pan with a little water or veggie broth. 
  8. I like to dry fry my onions first before adding the other veggies and water, in order to bring out the natural sugars of the onions. If the water disappears over time, add a bit more water to the pan. 
  9. You might want to add mushrooms or whatever other veggies you like. 
  10. When the veggies get close to being soft, toss in some spinach if you like and cook for a minute or two until the spinach shrinks down in size.
  11. When the potatoes are done you should be able to lift the lid without anything sticking. 
  12. Take the potatoes out with a spatula and carefully lay onto a plate. 
  13. Then add the veggies to one side of the layer. 
  14. I also add in some fresh chopped tomatoes. 
  15. Flip the half of the potatoes with no veggies over the half with the veggies to cover them .

TIPS

  1. For the filling use whatever veggies you like.  
  2. You can top with the Cheeze sauce on my site if you like. (I didn’t)
  3. For the removable plates use the grill side – the grill is the bumpy side and the griddle has the smooth side (pancakes).

To see more simple, quick & no-oil-starch-based recipes along with healthy weight loss advice, visit Will Kriski’s site www.potatostrong.com

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PP: Spicy Vegetables, Beans and Rice

Chef:  Will Kriski
Makes:  10 servings
Prep Time:  20 minutes
Cook Time:  30 minutes
Total Time:  50 minutes

INGREDIENTS

  • 2 large carrots, diced
  • 2 large celery stalks, diced
  • 1 large onion, chopped
  • 1 c kale leaves, chopped
  • 1 c frozen green peas
  • 1 c of drained black beans
  • 1 red pepper, chopped
  • 1 c frozen broccoli florets
  • 1 t turmeric
  • 2 T of sriracha sauce (warning: this is hot!)
  • ½ c water
  • 2 t vegetable soup stock powder or replace water with vegetable stock
  • 4 c of cooked basmati rice

DIRECTIONS

  1. Mix ½ c water and the soup stock powder and pour into to a large wok or deep sauce pan.
  2. Add in the chopped carrots and cook carrots until they are semi-soft using medium heat.
  3. Once carrots are semi-soft add the remaining vegetables, bean and peas cover and cook on medium heat until all veggies are soft. Make sure you check it often there should be some water/stock mature in the bottom of the pan if not add a little more water to cook the remaining vegetables. It is important to stir this dish often with a large spoon.
  4. Cook until all the extra water is mostly gone.
  5. Add 4 c of cooked Basmati rice.
  6. Add turmeric and sriracha sauce (here you have to use you taste I like it hot sometimes I add a little more than this).
  7. Stir until rice has a nice yellow color throughout the dish. I often add more sriracha to the plate for more heat.

To see more simple, quick & no-oil-starch-based recipes along with healthy weight loss advice, visit Will Kriski’s site www.potatostrong.com

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PP: Spicy Cauliflower Wings

Chef:  Will Kritis
Makes:  6 Servings
Prep Times:  10 minutes
Cook Time:  20 minutes
Total Time:  30 minutes

 

Ingredients

  • 1 head of cauliflower
  • 1 c of flour (whole wheat, chickpea, your choice)
  • 1 c water (or unsweetened almond milk)
  • 1 t onion powder
  • 1 t garlic
  • 1 T nutritional yeast
  • 1 c breadcrumbs (brown rice panko if you want gluten free)
  • ½ c of your favorite no oil, no high fructose bbq sauce
  • Dashes of Tabasco (if you like heat)

Directions

  1. Preheat oven to 450 degrees.
  2. Wash and cut cauliflower into bite size florets
  3. Mix the flour, water or nondairy milk, spice and nutritional yeast by whisking until smooth and clump free
  4. Dip each floret into a bowl of bread crumbs and lay on to a baking sheet lined with Silpat non-stick sheet or high temperature tolerant parchment paper.
  5. Repeat until all florets are coated, breaded and put onto sheet
  6. Bake the florets until they are crispy and browned, about 15-20 minutes

Tips

  1. You can take baked florets and scrape into a bowl with more bbq sauce (with hot sauce if you want to add heat).  Then re-bake another 20 minutes.  It takes a while for them to crisp up again. 
  2. If you don’t want to re-bake, just supply more sauce for dipping.
  3. You can also bake them without breading, if you like.

To see more simple, quick & no-oil-starch-based recipes along with healthy weight loss advice, visit Will Kriski’s site www.potatostrong.com

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PP: Cajun Sweet Potato Fries

Chef: Will Kriski                                                            
Makes:  2 Servings                 
Prep Time:  5 minutes
Cook Time:  10 minutes
Total Time: 15 minutes 

INGREDIENTS

  • ½ T paprika
  • 1 t brown sugar
  • ¼ t black pepper
  • ¼ t onion powder
  • ¼ t garlic powder
  • 1/8 t cayenne pepper
  • 2 large sweet potatoes 

DIRECTIONS

  1. Preheat Oven to 450 degrees
  2. Thoroughly clean sweet potatoes or peel, your call.
  3. Slice into fries.  The larger, the longer it will take to cook.
  4. In a gallon size Ziploc bag or covered bowl, place spices.  Shake until mixed well.
  5. Add fries to spice mixture and coat thoroughly.
  6. Place coated fries on a 11” x 17” Slipat sheet or parchment paper on a baking sheet.
  7. Place in oven for a 10
  8.  minutes, testing for desired tenderness.
  9. Then broil to brown to desired crispiness.  

TIP 

  1. Flavor fries with spices you love such Rosemary or Thyme, etc. for tasty variations.    

To see more simple, quick & no-oil-starch-based recipes along with healthy weight loss advice, visit Will Kriski’s site www.potatostrong.com.

 

 

 

 

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