101372700 Vegetarian and Fat Free Recipes

7/27/2019 101372700 Vegetarian and Fat Free Recipes

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* Exported from MasterCoo *

"A Greeting"

Recipe By : [email protected] Size : 1 Preparation Time :0:00Categories :Amount Measure Ingredient -- Preparation Method

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VLF Vegetarian Recipes

This is a

ind of very-low-fat vegetarian starter's

it, containingrecipes and other information (category "text") collected from a varietyof computer sources, and our own experiences.

The category mar

ed "family approved" are recipes we use regularly, thatwe all li e. The others were collected, but for the most part have notbeen tried.

For a great collection of recipes, we recommend Michelle dic

's

www.fatfree.com, and the Usenet newsgroup alt.food.fat-free.

This type of diet was recommended by our cardiologist to help reverseMerle's heart disease. Whether it is wor ing for that is not yet nown,but we both DO feel healthier eating this way. Also, we find the foodvery satisfying and filling, but low-calorie enough to allow forsignificant weightloss . And eating this way is getting easier all thetime. If you wal SLOWLY through the grocery store each wee , you willsee new "FAT-FREE" food items each wee , increasing your choices.

Merle & Deb Steelman [email protected] 10/2/95

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* Exported from MasterCoo

*

"Cheese" Sauce

Recipe By :Serving Size : 1 Preparation Time :0:00Categories :Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------1/4 cup coo ed -- peeled potato

2 cups water1 4 oz jar pimientos


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1/2 teaspoon onion powder1/4 cup brewer's yeast fla

es(nutritional yeast)

3 tablspoons cornstarch2 tablespoons fresh lemon juice1 salt to taste -- if desired

Blend the potato with 1/4 to 1/3 cups of the water in a blender. Add theremaining ingredients and blend until smooth. Pour into a saucepan.Coo

, stirring, until smooth and thic

, 7 to 8 minutes.

Serve at once. The sauce will set when cool and can be reheated.

Ma

es 2 cups Preparation time: 10 min Coo

ing time: 10 min Source: Thisis a recipe I found in the McDougall "Program for Maximum Weight Loss"boo

.

Posted by "Acox, Christine" to the FatfreeDigest [Volume 16 Issue 21] Mar. 25, 1995.

Individual recipes copyrighted by originator. FATFREE Recipe collectionscopyrighted by Michelle Dic

1995. Formatted by Sue Smith,[email protected] using MMCONV. Archived through indness of KarenMintzias,

[email protected].

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"Miracle Soup"


-------- ------------ --------------------------------2 large tins tomatoes1 bunch celery -- chopped2 onions -- chopped (2 to 3)1 large cabbage -- grated1 carrots -- grated (1 to 2)2 pac ages Lipton onion soup mix1 green pepper -- chopped

Add to a large stoc

pot, bring to a boil, add more water if necessary.

Although slightly bland, it's a good filler, and well, you can see fromthe ingredients that you probably will loose weight if you ate nothing butthis {godawful my mother calls it} soup.

Posted by Janet Hatch to the Fatfree Digest[Volume 16 Issue 19] Mar. 23, 1995.

Individual recipes copyrighted by originator. FATFREE Recipe collections


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copyrighted by Michelle Dic 1995. Formatted by Sue Smith,[email protected] using MMCONV. Archived through

indness of KarenMintzias, [email protected].

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About Potato Varieties

Recipe By :Serving Size : 1 Preparation Time :0:00

Categories :Amount Measure Ingredient -- Preparation Method-------- ------------ --------------------------------***** NONE *****

Chec the state of origin on the bag to see if you have Michigan boilersor an off brand Idaho ba er. For boiling, I li e Michigan (plain old brownpotatoes), red (thin s inned), and Yu on Golds - and those lovely new redpotatoes in the spring! For ba ing, Idaho or russets. For mashing,russets. I now there are lots of neat varieties out there that I haven'tseen, please let us all now about them! Posted by "Anne.Cox" to the Fatfree Digest [Volume 16 Issue 12] Mar. 16,1995.

Individual recipes copyrighted by originator. FATFREE Recipe collectionscopyrighted by Michelle Dic 1995. Formatted by Sue Smith,[email protected] using MMCONV. Archived through


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Alfredo Sauce


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Recipe By : Sarah Schlesinger, 500 fat-free recipesServing Size : 4 Preparation Time :15:00Categories :Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------12 ounces evaporated s im mil 1 tablespoon cornstarch1 teaspoon molly McButter2 tablespoons Parmesan cheese, fat-free1 pinch white pepper

Reserve 2 Tblsp. Evaporated S im Mil , place the rest in a saucepan overmedium heat. Combine the reserved mil

with the cornstarch. AddCornstarch to the saucepan and mix well. Continue coo ing, stirring untilthe sauce has thic

ened. Stir in Butter substitute, Parmesan cheese, andwhite pepper.

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NOTES : next time, add garlic, onion, parsley, and dash of cayenne(mabye)


Allison's Great Veggie Sandwich


-------- ------------ --------------------------------1 clove garlic -- minced1 small onion -- sliced1/2 teaspoon salt1/2 cup balsamic vinegar

1 teaspoon blac pepper1 medium cucumber -- sliced1 large tomato -- sliced

lettuce


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Combine all ingredients except lettuce in the order listed. Covercontainer and sha

e for 30 seconds. Leave in refrigerator for at least 10mins so that flavors get absorbed in vegetables. Then toast bread ofchoice. Arrange lettuce on bread and add cucumber and tomato mixture. *French bread wor s best.

Posted by Allison Kin ead to the Fatfree Digest[Volume 14 Issue 10] Jan. 10, 1995.



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Another Irish Soda Bread Recipe


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6 cups flour1 teaspoon ba ing soda3/4 cup sugar

1 pound raisins3 teaspoons ba ing powder1 1/2 teaspoons salt1 caraway seeds to taste

(usually 1/8 cup1 quart buttermil

Mix all the dry ingredients in a LARGE bowl. Mix in caraway and raisins.Mix in buttermil

. It helps to use your hands to mix this because thedough is stic y DO NOT USE AN ELECTRIC MIXER. I did this a couple of times

and the bread came out very flat. Divide batter into two buttered ca

epans. Flour a nife and cut a cross into the tops of each. Ba e at 350 forabout an hour. The top should not be allowed to get to brown.

Source: It was my Grandmother's (Tom Purcia) recipe from county Mayo inIreland.

Re-Posted by ai [email protected] (Ai o Pin os i) to the Fatfree Digest [Volume16 Issue 11] Mar. 15, 1995.


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1995. Formatted by Sue Smith,[email protected] using MMCONV. Archived through indness of KarenMintzias, [email protected].

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Apple-Cinnamon-Whole-Wheat-Oatmeal Bread

Recipe By :

Serving Size : 1 Preparation Time :0:00Categories :Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------1 1/3 cups apple juice2 tablespoons orange juice concentrate1 tablespoon honey1 1/2 teaspoons salt1/2 teaspoon cinnamon1/3 cup diced apple1/4 cup wheat gluten

3 1/4 cups whole-wheat flour1/2 cup oats (i used quic )

3 teaspoons yeast

Mix in the order recommended by your breadma er. This uses thepowdered-mil

white/wheat setting on the Blac

& Dec

er. This ma

es agood-sized loaf, and it has a lovely aroma. The apple pieces areindistinguishable at the end (the bread ma er must blend them up).

Source: my adaptations from the coo

boo

that came with the machine.

Posted by Lois Patterson to the Fatfree Digest [Volume16 Issue 2] Mar. 6, 1995.


copyrighted by Michelle Dic


[email protected].


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Applesauce Oatmeal Drops


-------- ------------ --------------------------------1/4 cup brown sugar

1 teaspoon ba ing powder1/2 teaspoon ba

ing soda1/4 cup white sugar1/2 teaspoon salt3/4 cup natural unsweetened

applesauce

1 cup rolled oats1 cup sifted all purpose flour1/2 cup seedless raisins

Mix sugars and add applesauce. Sift together dry ingredients and stir in.Add oats and raisins. Drop by spoonfuls onto lightly greased coo iesheet. Ba e at 375 degrees about 10 minutes.

Note: I left out the raisins because I don't care for them. Also, Iadded 1/2 tsp of cinnamon. The next time I ma e these I may cut bac onthe sugar because they are rather sweet. These coo ies were nice andfluffy (for a fat-less coo ie) and remind me of muffins. These are soquic and easy to ma e, I just love them! I hope everyone enjoys them.

Posted by "Ann Lally" to the Fatfree Digest [Volume16 Issue 10] Mar. 14, 1995.

Individual recipes copyrighted by originator. FATFREE Recipe collectionscopyrighted by Michelle Dic 1995. Formatted by Sue Smith,[email protected] using MMCONV. Archived through indness of KarenMintzias,

[email protected].

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Asparagus Soup


-------- ------------ --------------------------------2 pounds asparagus2 large potatoes2 tablespoons dill1/4 cup unbleached flour

1 cup rice mil

1 salt to taste

Cut potatoes into small pieces. In an approximately 3 qt. saucepan, boilpotatoes until extremely tender. While this is happening, wash asparagus.Remove woody ends. Cut into 1" sections, setting aside tips. Add non-tipsections to potato pot and coo

until asparagus has gone beyond brightgreen to olive green (but not brown :)). Add dill. Asparagus should besoft enough to mash along with potatoes, in the coo

ing water. Don'tthrow out any of the coo ing water.

lightly brown flour in a small saucepan and allow to cool somewhat beforeadding rice mil

. Add liquid gradually to ma

e a smooth pseudo-roux andadd the roux to the soup. Add the asparagus tips and continue coo ing thesoup just until they are tender and bright green. Salt to taste. Yum.

Source: Apparent Original Posted by [email protected](Cynthia Gibas) to the Fatfree Digest [Volume 16 Issue 12] Mar. 16, 1995.

Individual recipes copyrighted by originator. FATFREE Recipe collectionscopyrighted by Michelle Dic 1995. Formatted by Sue Smith,[email protected] using MMCONV. Archived through indness of KarenMintzias, [email protected].

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Bagels


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4 1/2 cups flour2 pac

ages active dry yeast1 1/2 cups warm water -- 110-115 F3 tablespoons sugar1 tablespoon salt1 tablespoon sugar

In mixer bowl combine 1 1/2 cups flour and the yeast. Combine warm water,3 Tbls. sugar and the salt. Pour over flour mixture. Beat at low speed for30 seconds, scraping sides of bowl constantly. Beat 3 minutes on highspeed.

Stir in as much of the remaining flour as you can mix in with a spoon.Turn out onto lightly floured surface. Knead in enough remaining flour toma e a moderately stiff dough. Continue neading until smooth and elastic,6 - 8 minutes. Cover; let dough rest 10-15 minutes.

Cut into 12 portions; shape into smooth balls. Punch a hole in the centerof each with a floured finger. Pull gently to enlarge hole to 1 1/2 to 2inches. Place on a greased ba

ing sheet. Cover; let rise 20 minutes. Broil5 inches from heat for 1 1/2 - 2 minutes on each side. Tops should notbrown.

Heat 1 gallon water and 1 tablespoon sugar to boiling; reduce heat. Coo

bagels, 4 or 5 at a time, for 7 minutes, turning once. Drain. Place ongreased ba

ing sheet. Ba

e in 375 degree oven 25 - 30 minutes.

Posted by "R. S. Koss" to the Fatfree Digest[Volume 14 Issue 6] Jan. 6, 1995.


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Ba ed Barley


-------- ------------ --------------------------------1 cup barley1 onion -- chopped fine


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2 cups vegetable stoc

Mix barley and onion with 1 cup boiling stoc in pan or casserole withtight fitting cover. Ba e in 300 degree F oven for 45 minutes. Add secondcup of hot stoc and continue ba ing 30 to 40 minutes or until barley issoft and mixture is almost dry. Ma

es 4 to 6 servings.

Variation: Add 2 tablespoons minced parsley; 1/2 to 1 teaspoons of yourfavorite herbs.

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Ba

ed Stuffed Zucchini


-------- ------------ --------------------------------2 zucchini -- cut in half

lengthwise1 small onion -- finely chopped4 tablespoons tomato sauce1/2 teaspoon parsley

1 clove garlic -- chopped

2 tablespoons matzo meal

Scoop out pulp of zucchini halves. Heat pulp, onion, sauce and spices in apan for 5 minutes. Add matzo meal to mixture and mix well. Restuffzucchini with mixture. Place in a ba ing dish with a little water onbottom. Ba e at 450F for 30 minutes until zucchini shells are soft.

Posted by [email protected] (Jennifer Joseph) to the Fatfree Digest[Volume 16 Issue 16] Mar. 20, 1995.


1995. Formatted by Sue Smith,[email protected] using MMCONV. Archived through indness of Karen

Mintzias,

[email protected].


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Banana Rice Pudding

Recipe By : VEGGIE LIFE MARCH 1995Serving Size : 8 Preparation Time :1:30Categories :Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------3 cups s

im mil

1 cup short-grain rice3 banana -- mashed1/2 teaspoon nutmeg

1 1/2 tablespoons brown sugar1 teaspoon vanilla extract

Preheat oven to 350 degrees. Mix all ingredients well and pour into 11/2 quart casserole. Ba

e for 1 to 1 1/2 hours, stirring occasionally,

until rice is tender.

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NOTES : Ma

es about 4 cups. Can use arborio, short brown, sweet rice,etc.


Basic Cabbage Soup


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1 cabbage -- chopped1 carrots -- chun

ed1 onions -- chun ed1 potatoes -- chun ed1 with salt, lots of pepper

maybe some dill and garlic.

Simmer or nu

e til it is done to your li

ing. I would question the"magical" claims, though.

Posted by [email protected] (Janice R. Gordon) to the Fatfree Digest[Volume 16 Issue 19] Mar. 23, 1995.



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Basic White Sauce

Recipe By :


-------- ------------ --------------------------------3 pre-frozen cubes of reduced

stoc or 3*t vegetablestoc

4 tablespoons unbleached flour1 slice onion or 1*t chopped

shallots2 cups nonfat mil 1/3 cup dry nonfat mil

1 bay leaf

1/2 teaspoon thyme -- crushed1/2 teaspoon white pepper

1 teaspoon vegetable seasoning2 tablespoons dry sherry, sauterne -- or

vermouth

Heat stoc

in nonstic

saucepan over medium heat. Add flour and onion;blend with a wooden spoon or whis .

Simmer over low heat for several minutes, stirring constantly. Do not


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allow to brown.

Remove from heat, add mil s, bay leaf, thyme, white pepper, and vegetableseasoning. Return to heat, stirring constantly until mixture coats thespoon. If desired, add wine and simmer 5 minutes more to evaporatealcohol. [ahem .... this won't really get rid of all the alcohol -mrd]Remove onion and bay leaf.

Cover and store until used, or place in an airtight container andrefrigerate for several days, or freeze for future use.

Serving Suggestions: This sauce be used over 8 cups of steamed vegetablessuch as broccoli florets, diced potatoes, quartered mushrooms, peas,asparagus, or sliced carrots. To serve, place vegetables in a shallowovenproof serving dish. Drizzle sauce over vegetables, sprin le with 2 TSap Sago cheese or with Hungarian papri

a and place under broiler to brownlightly before serving.

Posted by [email protected] (Michelle Dic ) to the Fatfree Digest[Volume 14 Issue 22] Jan. 22, 1995. :A recipe from Harriet Roth's

_Deliciously Low_:


1995. Formatted by Sue Smith,

[email protected] using MMCONV. Archived through

indness of KarenMintzias,

[email protected].

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Bean Burger (Ovo)


-------- ------------ --------------------------------

2 cups dry

idney beans1 teaspoon curry4 tablespoons cornstarch4 tablespoons cornmeal1 onion -- minced

garlic to taste -- i used four1 cloves -- minced1 tablespoon blac pepper2 carrots -- grated (acts as

binder)


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-----options-----2 tablespoons beef bullion and or1 soy sauce2 eggs (to act as a binder)

ma

e up the beans, (slow overnight or faster boil & wait) then mash. Addthe spices, I added the veg beef bullion as I don't worry too much aboutthe salt. Form into patties ( ma

e sure they are thin) and fry in anon-stic pan. I found that mine too quite a while to coo (too thic )but they turned out very good! Passed the taste test, my 8 year old justloved them.

Posted by vhlusha @awinc.com (vic hlusha ) to the Fatfree Digest [Volume14 Issue 29] Jan. 29., 1995.



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Bean-Stuffed Cabbage Rolls

Recipe By : Bobbi Hinman in the Meatless GormetServing Size : 6 Preparation Time :1:45Categories :Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------1 head cabbage

--sauce--12 ounces tomato sauce6 ounces tomato paste1 cup onion -- finely chopped2 cloves garlic -- crushed2 teaspoons sugar

1 teaspoon oregano1/2 teaspoon basil1/4 teaspoon pepper

--filling--1 pound white beans, canned1 cup onion -- finely chopped1 cup brown rice, coo

ed1 teaspoon oregano1/2 teaspoon dried basil1/4 teaspoon salt


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1/4 teaspoon pepper

Carefully remove 12 large outside leaves from the cabbage. Place leavesin a large pot of boiling water and boil 5 minutes. Remove leaves fromwater, place in a colander, and run under cold water for a few minutes.Drain.

To prepare sauce: combine all sauces ingredients in a small saucepan.Bring to a boil over medium heat. Reduce heat to medium-low, cover, andsimmer 15 minutes.

To prepare filling: place beans in a large bowl. Mash slightly with afor or potato masher. Add remaining filling ingredients and mix well.

To assemble: preheat oven to 350 degrees F. Lightly oil a 9 x 13-inchba

ing pan or spray with nonstic

coo

ing spray. Divide filling evenly andplace each portion near the base of a cabbage leaf. Roll leaves uptightly, folding in the sides as you roll. Place rolls stem side down inprepared pan. Spoon sauce evenly over rolls.

Cover Tightly and ba e 1 hour.

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Blac Bean Lasagna

Recipe By : Sarah Schlesinger, 500 no-fat recipesServing Size : 8 Preparation Time :1:30Categories :Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------1/4 cup water

1 cup onions -- chopped3 cloves garlic -- minced2 cups mushroom -- sliced1 teaspoon oregano1 teaspoon basil1/4 cup parsley -- chopped

1/2 cup tomato juice1 cup blac beans -- drained and rinsed3 cups tomato -- chopped2 tablespoons tomato paste

12 ounces lasagna noodles -- coo ed3 cups ricotta cheese, part s im mil -- fat removed1/2 cup mozzarella cheese, fat free1/4 cup Parmesan cheese, fat-free

Heat water in s illet over medium heat. Add onions, garlic, and


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mushrooms. Coo and stir for 5 minutes, or until vegetables are lightlybrowned. Add liquid if necessary. Stir in oregano, basil, and parsley.Add Tomato Juice, and coo for 10 Minutes. Add Beans, tomatoes, andtomato paste. Simmer for 15 minutes. Pre-heat oven to 375 Degrees F. ToAssemble, place a layer of noodles in a 9 x 13 ba ing dish, top with alayer of blac

-bean sauce, top with a layer of ricotta cheese, followed bya layer of ricotta cheese. Repeat. Top with Parmesan cheese, ba e for 20minutes, and let stand 15 minutes before serving.

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Blac

Bean Salad


-------- ------------ --------------------------------1 can (15 oz.) blac beans1 small can sliced water chestnuts

(8oz )1/2 cup frozen ernel corn1/2 cup sliced red and green bell

pepper1 handful bulghur wheat

(coarse-grind)1 teaspoon water-pac chopped garlic1 teaspoon (scant) chili pepper1 dash mustard powder

Fluff bulghur in water. Mix all ingredients; warm through to blendflavors and thaw.

Comments: This was good, but would be better with less water chestnuts.Nice blend of flavors and textures.

Source: Original. Posted by "Aliza R. Panitz" to the Fatfree Digest [Volume 16 Issue 9] Mar. 13, 1995.




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Blac Beans Cuban-Style


-------- ------------ --------------------------------2 cans (15 oz. each) blac

beans1 medium onion1 green bell pepper2 cloves garlic1 teaspoon cumin powder

1/2 teaspoon oregano1/2 teaspoon salt1 teaspoon red wine vinegar

Chop onion and pepper; mince garlic; saute in a little of the bean liquiduntil soft. Add beans with remaining liquid. Add dry spices. Simmer15-30 minutes. Add vinegar just before serving.

Comments: I haven't tried this recipe, just drooled over it. Theoriginal version specified, um, a different saute medium.

Source: From the 'Bean Bonanza' flyer I got in my grocery store.

Posted by "Aliza R. Panitz" to the FatfreeDigest [Volume 16 Issue 9] Mar. 13, 1995.


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Blueberry Cobbler

Recipe By : Eri a Penzer Serving Size : 6 Preparation Time :1:00Categories :Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------2/3 cup flour1/2 cup sugar

1 1/2 teaspoons ba ing powder2/3 cup s

im mil

2 cups blueberriescoo

ing spray

Combine Dry Ingredients in a bowl. Add mil

and whis

until smooth.Lightly spray a casserole dis with coo ing spray. Pour in batter andsprin

le blueberries on top. Ba

e in a preheated 350 degree oven for 40minutes or until lightly browned.

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Bow Ties With Eggplant Sauce

Recipe By :


-------- ------------ --------------------------------12 ounce bow tie pasta

uncoo ed1/4 cup(s)

2 medium garlic clove -- minced1/4 cup(s)1/4 teaspoon (s) cayenne pepper

3 cup(s) eggplant -- chopped3 cup(s) tomato canned low

sodium

1/2 teaspoon (s) basil1/2 teaspoon (s) oregano

vegetable stoc

onion -- chopped

Coo pasta al dente. Heat garlic, onion, and pepper in broth. Simmer 5minutes. Add eggplant and simmer until soft. Add tomatoes, and spices.Simmer 20 minutes. Toss with pasta.

Nutritional Analysis Calories ( 245 cal), Protein ( 8.7 g ) Calories


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from Protein: 14 % Carbohydrate: 81 % Fat: 5 % Posted byt

[email protected] (Tom Kreider) to the Fatfree Digest [Volume 14 Issue30] Jan. 30, 1995.



[email protected].

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Brain Dead Dinner - S

illet Potatoes


-------- ------------ --------------------------------1/2 bag cascadian country style

potatoes (frozen mix ofpotatoespeppers -- and onions)

1 apple juice (small amount)

3 slices yves canadian bacon (veggie& nonfat)1 pac age hain fatfree gravy mix

Chop up the Canadian Bacon slices into bite size pieces.

Heat apple juice in nonstic s illet. Add enough potatoes to more or lessform one layer. Sprin

le the chopped up canadian bacon on top. Stir/turnover a couple of times, several minutes apart, to prevent excess stic ing(I li e crisp potatoes so I let it stic a bit).

While potatoes are coo

ing, mix up gravy mix (I was so brain damaged Ijust microwaved some leftover gravy that I found in the fridge :-), pour

over potatoes to taste and eat.

Some good bread to sop up the gravy would be a plus. Next time I'll addsome other frozen veggies.

Source: original Posted by ai [email protected] (Ai o Pin os i) to the FatfreeDigest [Volume 16 Issue 3] Mar. 7, 1995.

Individual recipes copyrighted by originator. FATFREE Recipe collectionscopyrighted by Michelle Dic 1995. Formatted by Sue Smith,


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[email protected] using MMCONV. Archived through indness of KarenMintzias,

[email protected].

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Brain-Dead Food: Curry Rice & Spinach

Recipe By :Serving Size : 2 Preparation Time :0:00Categories :

Amount Measure Ingredient -- Preparation Method-------- ------------ --------------------------------1 box near east curry rice1 box frozen spinach1 can blac beans1 can diced tomatoes (slightly

drained)

I might have posted this before, but one of my favorite brain-dead foods(outside of spaghetti), is to ta e one box of Near-East Curry Rice andcoo according to directions, without the added fat. While that iscoo ing, microwave 1 frozen bloc of spinach (for some reason freshspinach doesn't taste as good to me in this recipe -- and ta es longer

unless already de-stemmed and washed). When that is done, drain and setaside. Nu e 1 can of blac beans, drained and rinsed, and 1 can of dicedtomatoes (minus some of the juice), mixed together (generally for about 3minutes).

When rice is done, mix spinach, rice, beans and tomatoes (generally in alarge bowl). Snarf. Not only does it taste good, but it's reallycolorful with the yellow rice, blac

beans, red tomatoes and greenspinach. Very satisfying. Even my almost-3-yr-old loves it.

Approximate total time: 25-30 minutes (time to coo rice) Source:apparent original Posted by mv

[email protected] (Karen L J Carr +1 508960 6346) to the Fatfree Digest [Volume 16 Issue 5] Mar. 9, 1995.




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Bran Muffins (Lacto)


-------- ------------ --------------------------------1 1/2 cups stoneground wholemeal sr

flour1/2 cup non-fat youghurt -- sugar

free1/4 cup unprocessed bran

1 cup natural sultanas or raisins1/4 cup s

im mil

powder1 egg white or substitute1/2 cup unsweetened apple or grape

juice

Preheat oven to 180 C or 375 F. Combine all ingredients until the mixtureresembles ca e consistency. Place spoonfuls into non-stic muffins tins(or use spray oil substitute). Ba e in the oven for 15 to 20 minutes untilbrown.

Posted by "Paul Carreno" to the FatfreeDigest [Volume 14 Issue 24] Jan. 24, 1995. :From my lifesaver boo "It's

only Natural" by Suzanne Porter:



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Bread Pudding

Recipe By : Laurel's Kitchen (Adapted to be nofat by M Steelman)Serving Size : 8 Preparation Time :2:00Categories :Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------2 cups apples -- grated1/4 cup lemon juice -- freshly squeezed

4 cups bread cubes -- whole-grain, small1/2 cup nonfat cottage cheese1/3 cup raisins1/4 teaspoon cinnamon

2 cups s

im mil

1/4 cup s im dry mil2 egg whites1/4 cup brown sugar

1 tablespoon applesauce

Preheat oven to 350 Degrees F. Mix lemon juice with the grated apples.Put one third of the bread in bottom of a non-stic 8 X 8 ba ing dish

(perhaps with some coo

ing spray), and cover with 1 cup of apples, 1/4 cupcottage cheese, 1/2 the raisins, and some of the cinnamon. Blend themil

, mil

powder, egg whites, and sugar together until smooth. Pour 1

cup of this mixture over the ingredients in the ba

ing dish. Now repeatthe layers of bread, apples, and liquid, ending with the bread. Pour thelast of the mil mixture over the top, sprin le with cinnamon, and dotwith applesauce. Let the pudding sit for 20 minutes or longer. Ba e,covered, for 45 minutes. Let it stand for 10 to 20 minutes at roomtemperature before serving.

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Brea fast Hash Purples


Amount Measure Ingredient -- Preparation Method-------- ------------ --------------------------------

1 purple potatoes1 green onions (amount

according to taste)1 garlic (amount according to

taste)1 red peppers (amount

according to taste)1 salt


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1 pepper1 cayenne pepper powder or

papri a (depending on heatdesired)

Soa

the purple potatoes in a bowl of water for about a half an hour.This ma es it very easy to scrub the s ins, eliminating the need to peelthem and lose those nutrients. After scrubbing, pat them dry and cutthem into approximately 3/4" cubes. Be careful where you cut them, as theycan stain (purple potato juice!). Put them in a mixing bowl. Wash, trim,and slice the green onions. Add to potatoes. Finely chop the garlic andadd to potatoes. Wash and cut up the red peppers to taste. I li

e fairlylarge hun s of sweet red pepper. Add salt, pepper, and pepper powder totaste.

Spray a little bit of Pam or other coo

ing spray in a non-stic

roastingpan. Ba e in a 400-degree oven for approximately 1/2 hour. This time willvary with the size and amount of the potato pieces. Stir occasionallywhile ba ing. I have found that ensuring that they lie in a single layerwor

s the best and yields a crispy, not soggy, crust on the potatoes.

Sorry about the approximate amounts. I ma

e this different every time.We find that the combination of purple, green, red, and white ma es a dishthat is a visual delight. It's also a low fat replacement for those

greasy brea

fast hash browns.

Source: original.

Posted by [email protected] (S. Gilliam) to the Fatfree Digest[Volume 16 Issue 13] Mar. 17, 1995.


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Broccoli Stuffed Shells


-------- ------------ --------------------------------1/4 cup vegetable broth (i used


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hains fat free vegetablebroth)

1 cup chopped mushrooms1/2 cup chopped onions

2 cloves garlic -- minced1 tablespoon minced fresh oregano1 tablespoon minced fresh basil2 cups nonfat ricotta cheese2 1/4 cups chopped broccoli -- steamed3 egg whites -- lightly beaten

18 jumbo shell macaroni -- coo edal dente and drained

2 cups tomato saucefresh ground blac

pepper totaste

Place broth in s illet over medium heat. Add mushrooms, onions, andgarlic. Coo

, stirring, for 5 minutes or until lightly browned.

Remove from heat and stir in oregano, basil, ricotta, broccoli, and eggwhites.

Preheat oven to 350 degrees F.

Stuff drained shells with ricotta-broccoli mixture.

Spread 1/2 cup tomato sauce on bottom of 9 by 13 inch nonstic ba ingpan. Arrange shells over sauce. Top with remaining sauce.

Ba e for 30 minutes or until shells are hot. Top with blac pepper totaste.

Posted by [email protected] (Michelle Dic ) to the Fatfree Digest[Volume 14 Issue 25] Jan. 25, 1995. A slightly modified recipe fromSchlesinger's _500 Fat-Free Recipes_:




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Broccoli With Ginger

Recipe By : Bonnie Stern, in Simply HeartSmart Coo ing


25/180


-------- ------------ --------------------------------1 teaspoon sesame oil1 tablespoon ginger root -- finely chopped3 green onions -- chopped1 1/2 pounds broccoli flowerets1 tablespoon soy sauce1 tablespoon balsamic vinegar1/2 teaspoon honey

Heat oil in wo or s illet. Add ginger and green onions and coo gentlyfor one minute, or until fragrant.

Add broccoli and stir-fry for about two minutes, just until it loses itsrawness.

Combine soy sauce, vinegar and honey. Add to s illet and coo for oneminute, or just until broccoli is tender. Taste and adjust seasonings ifnecessary.

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NOTES : Recipe calls for asparagus, with sugar snap peas and broccoli assuggested substitutes.


Broccomole (Mcdougall)


-------- ------------ --------------------------------1 1/2 cups coo

ed broccoli stems -- toughouter layers peeled off

1 1/2 tablespoons fresh-squeezed lemon juice1/4 teaspoon ground cumin


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1/8 teaspoon garlic powder1/2 tomato -- diced

1 scallion -- sliced1 canned green chili -- chopped

In a food processor, blend the broccoli stems with the lemon juice, cumin,and garlic powder until completely smooth. Add the remaining ingredientsand mix well by hand, but do not blend. Chill before serving for bestflavor.

Note:the above was copied directly from the boo . I doubled the recipe.I also used a fresh green chili instead of canned, which I don't thin

Ican get over here. It was very tasty, but do not expect it to taste li eavocado. Thin

of it as a really good broccoli dip, and not necessarilyas a replacement for something else. Everyone at my party the other nightenjoyed it.

Posted by Jody Bar-On to the FatfreeDigest [Volume 14 Issue 17] Jan. 17, 1995.



[email protected].

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Bruce's Mushrooms


-------- ------------ --------------------------------3/4 pound mushrooms1/2 cup sherry

x pepper Cut the mushrooms into thic slices. Using a non-stic s

illet, stir over low heat for 5-10 minutes until they shrin

slightlyand the juices start coming out. Add the sherry and turn the heat up tomedium-low. Add pepper to taste. Serve when the liquid is almost allevaporated. Yum.

Posted by [email protected] to the Fatfree Digest [Volume 14 Issue 28] Jan.28, 1995.


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*

Butternut Apple Casserole

Recipe By : Sarah Schlesinger, 500 Fat-Free Recipes


-------- ------------ --------------------------------1 butternut squash -- peeled,seeded,chun d3 apples -- cored,peeled, sliced1 tablespoon lemon juice3/4 teaspoon cinnamon -- ground

1 tablespoon brown sugar1/2 cup apple juice

Preheat Oven to 350 Degrees F. Combine squash and apples with lemon juiceand cinnamon. Place squash-apple mixture in a one quart casserole and

sprin

le with brown sugar. Pour apple juice over mixture, and covercasserole. Ba e for one hour, or until squash is for tender.

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*

Cabbage Casserole (Lacto)



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-------- ------------ --------------------------------1 head cabbage2 cups tvp -- dry1 3/4 cups boiling water1 teaspoon garlic powder1/2 teaspoon blac

pepper1/2 teaspoon marjoram1/2 cup chopped onion

2 egg whites1 can tomato soup -- condensed2 cups tomato juice1 can water

Coarsely chop cabbage and coo

in 1 cup of water, covered, for 5 minutes.

Reconstitute the tvp in the boiling water. Add the onion, spices, and eggwhites.

Mix the tomato juice, soup, and water, and set aside.

Spread 1/2 the cabbage in the bottom of a 9x13 ba ing dish. Spread tvpmixture on top. Cover with the remaining cabbage.

Pour the tomato mixture on top. Cover with foil. Ba

e at 350 for 1 1/2

hours.

Posted by rs [email protected] to the Fatfree Digest [Volume 16 Issue14] Mar. 18, 1995.


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*

Cabbage Soup


-------- ------------ --------------------------------1 head red cabbage -- bite-size3 medium onions -- coarse-chopped8 ounces raisins


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1/2 cup brown rice -- uncoo ed1 can whole tomatoes (15 oz. or

so )1 large can tomato paste1 splash of vinegar1 lots of water

Put cabbage, onions, raisins, and rice in croc

pot; add water to covergenerously (tough to do since the cabbage floats :-) Coo on highestsetting for a few hours, until the cabbage is faded and the water isbright purple. Add tomatoes and vinegar. Finish coo ing on lowestcoo

ing setting.

Posted by "Aliza R. Panitz" to the FatfreeDigest [Volume 16 Issue 19] Mar. 23, 1995. Individual recipes copyrightedby originator. FATFREE Recipe collections copyrighted by Michelle Dic

1995. Formatted by Sue Smith, [email protected] using MMCONV. Archivedthrough

indness of Karen Mintzias,

[email protected].

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Chic Peas With Garlic And Green Chillies


-------- ------------ --------------------------------4 cloves garlic -- (4 to 6)

crushed or minced1/2 teaspoon cumin seeds

x Stoc or sherry for Sauteeing 1 tb Tomato paste, mixed with 3 Tb water1 15 oz can chic peas, Drained 1 Medium-large potato, peeled Anddiced 1/2 c Water 1/2 ts Salt 1 To 2 fresh green chillies, Chopped 1/2ts Ground cumin x Few drops lemon juice x Cayenne pepper, if you li e It

hot....

Saute the cumin seeds and garlic in stoc

or sherry for 2 mins, then addthe diluted tomato paste and coo for 1 minute longer. Then add the chic peas, water, potato, salt, green chillies, ground cumin, and lemon juice.I find that one green chilli ma es this pleasantly spicy, but if you li eit hot, add cayenne pepper or chili powder at this stage. Simmer for 20mins. Serve with bread; I li e pita bread, but crusty bread or tortillaswor just as well.


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Adapted from Madhur Jaffrey's _Eastern Vegetarian Coo ing_. Thesequantities serve two, but you can easily double or quadruple them.

Posted by williams@vmar .co.u (Pete Williams) to the Fatfree Digest[Volume 14 Issue 5] Jan. 5, 1995.



[email protected].

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*

Chic -Pea And Vegetable Stew With Couscous

Recipe By : Deborah Madison in Reversing Heart Disease (Ornish)Serving Size : 4 Preparation Time :12:00Categories :Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------1 cup chic peas -- dry1 onion -- diced 1/4"2 garlic cloves -- minced

1 1/2 teaspoons papri

a1/4 teaspoon ground cinnamon1/4 teaspoon cayenne1/2 teaspoon ground cumin1/2 teaspoon ground pepper1/2 teaspoon ground ginger

1 green bell pepper -- diced 1/4"1 cup zucchini -- cubed2 cups tomatoes, canned2 tablespoons raisins2 tablespoons fresh parsley -- chopped2 tablespoons cilantro -- chopped1 cup peas, frozen

8 oz couscous

Sort and rinse the chic

peas, then soa

overnight in water. Drain and coo

in 5 cups water until tender, about 2 to 3 hours. Drain, reserving thebroth, and set aside.

Warm a cup of the chec

-pea broth in a s

illet or sup pot and add theonion, garlic, and the dried spices. Simmer gently until the onions havebegun to soften, about 7 minutes. Don't let the pan dry out or the spiceswill burn. Add more liquid as needed.


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Once the onions are soft, add the chic

peas, pepper, squash, the juicefrom the tomatoes, and the chopped tomatoes, the raisins, the parsley andcilantro. Add enough chic -pea broth or water to cover, bring to a boil,then simmer until the vegetables are done and the liquid has reduced,ma

ing a nice sauce. Add the green peas during the last 5 minutes.

Ma

e the couscous and serve with the vegetables and their sauce. Garnishwith cilantro or parsley.

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Chili


-------- ------------ --------------------------------2 large garlic cloves -- chopped fine

or pressed.1 large onion -- chopped1 green pepper -- chopped1 green hot pepper -- chopped1 zucchini -- diced

1 large can whole peeled tomatoes6 ounces tomato paste3 tablespoons chili powder (or as much as

you can stand)1/2 teaspoon cloves

1 teaspoon white vinegar1/4 cup uncoo ed brown rice

Saute the chopped veggies (all but zucchini) in about 1/2 cup water untilthe onions are translucent. Add everything else and bring to boil. Lowerheat to simmer and add 4 cups of coo ed or canned idney beans. (oops, Iforgot the beans in the ingredient list above) Simmer for about an hour,or longer. Even better if it sits another day. Freezes well. Good over

rice.





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Chili-Cilantro Dressing (Mcdougall)


-------- ------------ --------------------------------1 4 ounce can chopped

green chilies1/4 cup chopped fresh cilantro1/4 cup water1/4 cup fresh lime juice

1 cloves garlic -- (1 to 2)2 teaspoons honey

freshly ground pepper totaste

Place all of the ingredients in a food processor or blender. Process untilsmooth.

Note: I copied the above. I used fresh green chilies, dry cilantro from

a jar ( a little less than 1/4 cup), lemon juice instead of lime, and nopepper. EVERYONE loved the dressing.

Enjoy. And I definitely recommend the New Mcdougall coo

boo

. Therecipes are not complicated and there is something for everyone.





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*

Chinese Steamed Buns


-------- ------------ -------------------------------------chinese bun dough-----

1 1 1/4 ounce active dry yeast(2*1/4 teaspoons)

1 teaspoon granulated sugar1 cup lu ewarm water (105-115f)3 cups all-purpose flour (reserve1 *tablespoon if mixing by

hand)

In small bowl, sprin

le yeast and sugar evenly over the lu

ewarm water;

stir until yeast dissolves. Let stand 10 minutes or until foamy.

In large bowl or in food processor, combine flour and yeast mixture andmix well, or process 1 minute. If mixing by hand, sprin le wor surfacewith the reserved 1 tablespoon flour; turn dough out onto wor surface and nead until dough is smooth and elastic, about 10 minutes.

Spray large bowl with nonstic coo ing spray; place dough in bowl. Coverloosely with plastic wrap or a damp towel, and let rise until doughtriples in volume, about 3 hours. Punch down and wrap in plastic untilready to use. Will eep 3 days in the refrigerator and up to 2 months inthe freezer.

Posted by [email protected] (Patricia Thorp) to the Fatfree Digest[Volume 14 Issue 11] Jan. 11, 1995. :from Feb 95 Weight Watcher'smagazine, as modified by yours truly:


[email protected].

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Chipotle Cornbread


-------- ------------ --------------------------------1 cup coarsely ground yellow

cornmeal1 cup all-purpose flour1 teaspoon sugar1 teaspoon salt1 1/2 teaspoons ba ing powder2 egg whites -- lightly beaten1/2 cup buttermil1/2 cup soy mil

6 tablespoons apple sauce4 canned chipotles -- pureed1 Pam

1. Preheat oven to 450 degrees F and preheat two 6-inch cast irons

illets in the oven for 20 minutes. * This was the originally recipe, but

I used one 8-inch pie pan.

2. In a mixing bowl, combine the cornmeal, flour, sugar, salt and ba ingpowder. Fold in the egg, buttermil , mil , apple sauce, and pureedchipotles 3. Put non-stic stuff on pans and immediately pour in thebatter, approximately three-fourths of the way up. Ba e for 25 minutes,or until the cornbread is brown around the edges and firm. Cut eachcornbread into 4 wedges.

Source: Adapted from "Bobby Flay's Bold American Food" (p. 167) Postedby Jessica Shawl - MPG ~ to the Fatfree Digest[Volume 15 Issue 30] Mar 2, 1995.


[email protected].

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*

Cole Slaw


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Recipe By : Cita Pinnoc (Reversing Heart Disease)Serving Size : 8 Preparation Time :0:30Categories :Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------3 cups cabbage -- thinly sliced1 cup carrots -- thinly sliced1/2 cup nonfat yogurt1/4 cup italian salad dressing, low calorie

1 tablespoon onion -- minced1/4 teaspoon celery seed1/2 teaspoon honey1/4 teaspoon white pepper

1 tablespoon italian parsley -- minced

Blend or process all ingredients except cabbage and carrots. Toss withcabbage and carrots.

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Coo ie Dough (Lacto)


Amount Measure Ingredient -- Preparation Method-------- ------------ -------------------------------------mix well-----

1 cup white wave soy yogurt1 cup applesauce (unsweetened)2 c. turbinado sugar -- (2 to 3)2 teaspoons vanilla1 cup rolled oats (whole)2 cups rolled oats (process in food

processor to coarse flour)-----sift together-----

1 cup unbleached flour1 1/2 tablespoons ba ing powder

1 1/2 tablespoons ba

ing soda1 teaspoon salt2 tablespoons ener-g egg replacer

Combine mixtures. The ba ing soda should react somewhat, ma ing the massfluffy and easy to stir. Add more flour until a coo ie dough texture isreached (I had to use ~ 2.75 c. total).

Add chips or fruit or whatever. Shape into balls and ba e at 375 untilbrowned. They do brown, they don't melt around the edges in that weird


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way that bad coo ies do, and were considered entirely successful.

Source: Inspired by the sudden appearance of Obie's coo ies in my HFS,but finding them way too sweet, I made my own reduced-fat coo ies lastnight.

Posted by [email protected] (Cynthia Gibas) to the FatfreeDigest [Volume 16 Issue 7] Mar. 11, 1995.



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Corn Pone

Recipe By : Deb SteelmanServing Size : 4 Preparation Time :0:00Categories :Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

1/2 pound pinto beans -- coo

ed1/2 cup onion -- choppedcrust:

1/2 cup cornmeal1/2 cup flour, all-purpose

1 1/2 teaspoons ba ing powder1/4 teaspoon salt1/2 cup nonfat yogurt1/4 cup water

1 teaspoon sugar1/2 teaspoon cayenne

Soa pinto beans over night. Bring to boil, reduce heat and coo

until beans are tender. Coo

onions in veggie broth or wine. Combinewith beans. Place in casserole dish. For the crust, mix together thecornmeal, flour, ba

ing powder, and salt. Gradually add the yogurt andwater, then mix until smooth. Stir the sugar and cayenne into the batter.Pour onto the bean and onions. Coo in 350 degree oven until the topis bubbling and the crust is just beginning to brown at the edges.


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*

Corn Tortillas


-------- ------------ --------------------------------1 1/2 cups fine cornmeal2 tablespoons soy flour1 cup whole wheat pastry flour1 teaspoon salt

-----add slowly-----1 cup cold water (approx.)

Mix and

nead the dough a little. Divide into 6 equal parts. Roll eachportion very thin on floured board or between waxed paper. Ba e on hotungreased iron grill. Flip over and brown other side. (Heavy s illet maybe used).

The author also recommends using these as pizza bases, or filling themwith tofu and tomato sauce and ba ing, Posted by Lois Patterson to the Fatfree Digest [Volume 14 Issue 24] Jan. 24,1995. :This recipe is from _Ten Talents_ by Rosalie Hurd: H Mix thefollowing dry ingredients Individual recipes copyrighted by originator.FATFREE Recipe collections copyrighted by Michelle Dic 1995. Formatted bySue Smith, [email protected] using MMCONV. Archived through indness of

Karen Mintzias,

[email protected].

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Couscous With Zucchini



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Amount Measure Ingredient -- Preparation Method-------- ------------ --------------------------------

3 small zucchini sliced1 small onion -- sliced3 cups veggie stoc or soy veggie

chic

en flavor1 your favorite seasonings

(curry -- garlic or Mrs.dash)

2 cups couscous

Bring stoc

, onion & zucchini to a boil, simmer 15 or 20 minutes. Addcouscous. Turn off heat. Let stand 5 or 10 minutes. 2 as main dish or 4 to6 as side dish P.s. this is pretty basic, use your favorite veggies,mushrooms, carrots, green beans, anything. You can't go wrong. Quic andeasy Posted to fatfree Digest Thu, 15 Jul 93 11:11:36 by Jan Gordon Individual recipes copyrighted by originator.FATFREE Recipe collections copyrighted by Michelle Dic

1995. Formatted bySue Smith, [email protected] using MMCONV. Archived through indness ofKaren Mintzias,

[email protected].

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Cranberry Muffins (Ovo Lacto)


-------- ------------ --------------------------------1/2 cup pitted prunes

2 tablespoons water1 1/3 cups unbleached all-purpose

flour1 cup old-fashioned rolled oats3/4 cup sugar

1 teaspoon ba

ing powder1 teaspoon ba ing soda1/4 teaspoon salt (optional)1/2 cup s im mil

1 teaspoon vanilla extract2 egg whites -- lightly beaten1/2 cup whole cranberries -- fresh or

frozen

1. Preheat oven to 375 degrees.


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2. Place prunes and water in a food processor or blender and puree.

3. Combine flour, oats, sugar, ba ing powder, ba ing soda, and salt in abowl.

4. In a separate bowl, mix together the prune puree, mil , vanilla, eggwhites, and cranberries.

5. Stir the wet ingredients into the dry ingredients until the dryingredients are moistened.

6. Transfer batter to nonstic or paper-lined muffin cups, or to muffincups lightly sprayed with vegetable coo

ing spray. Ba

e for 18 minutes oruntil muffin tops are lightly browned and a wooden toothpic inserted intothe middle of a muffin comes out clean.

Yield: 12 small or 6 large muffins (2 small muffins or 1 large muffineach) Preparation: 20 minutes. Coo ing time: 35 minutes Note: You cansubstitute 1/3 cup commercially prepared pureed prune baby food or prunebutter (found in jam and jelly or ba ing section of your supermar et) foryour prune puree.

Calories per serving: 149Carbohydrates: 33 g Fat: .6 gDietary Fiber: 1.3

g Cholesterol: .2 mgSodium: 112 mg Protein: 3.7 g Posted by

elly roddy to the Fatfree Digest [Volume 14 Issue 28] Jan.28, 1995. :from Sarah Schlesinger's 500 Fat Free Recipes:


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Creamy Broccoli Soup (Lacto)


-------- ------------ --------------------------------3 cup(s) vegetable stoc

4 medium carrot -- chopped1 cup(s) celery -- diced1/2 cup(s) onion -- chopped


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Posted to Fatfree Digest Tue, 10 Aug 93 13:54:57 By Jan Gordon Individual recipes copyrighted by originator.FATFREE Recipe collections copyrighted by Michelle Dic 1995. Formatted bySue Smith, [email protected] using MMCONV. Archived through indness ofKaren Mintzias, [email protected].

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Crunchy Fruit Crumble

Recipe By : [email protected] Size : 6 Preparation Time :0:45Categories :Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------topping

1 cup oatmeal1 cup brown sugar1/2 cup flour

1 teaspoon cinnamon1/4 cup apple juice, frozen concentrate -- defrosted

frozen fruit

Fill a ba

ing dish about an inch high with frozen fruit (peaches, rhubarb,strawberries, and blac berries for example). Defrost and leave the liquidin there.

Mix together other ingredients, and drizzle into the mixture the Applejuice concentrate, stirring until the mixture forms small clumps.

Put resulting mixture on top of fruit and ba

e at about 1/2 hour at 350degrees F.

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42/180

Cup Of Vegetable Soup


-------- ------------ --------------------------------1/3 cup dried vegetable fla es (any

combination of tomatoespeas, onions, broccolizucchini, celery -- carrots)

1 tablespoon bulgur wheat1 tablespoon small pasta1/4 teaspoon dried parsley1/4 teaspoon dried basil

1 pinch garlic powder1 pinch onion powder1 salt and pepper to taste2 cups boiling hot broth

Place dried vegetable in a blender and whirl til they are the size ofsmall peas. Measure out 1/3 cup, use the rest some other time. Put thisand the other ingredients in a thermos. Pour boiling broth over and let

sit.

Source: at lunch I happened to pic up a dehydrator and there was arecipe for something li e that in the instruction boo let.

Posted by Christel=Reeve%SQA%[email protected] to the FatfreeDigest [Volume 16 Issue 26] Mar. 30, 1995.


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Curried Bean Sandwich Spread (Mcdougall)


-------- ------------ --------------------------------


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3/4 cup water1 onion -- finely chopped1 cup diced celery1 green pepper -- diced1/2 cup diced carrot

1 garlic cloves2 1/2 teaspoons curry powder1/2 teaspoon ground cumin

1 tablespoon soy sauce3 cups coo

ed white beans

Place water in saucepan and add all the vegetables and the garlic. Coo

,stirring occasionally, for 15 minutes. Stir in the spices and soy sauce,mix well. Remove from heat. Add beans, mix well. Place mixture in foodprocessor and process briefly until chopped but not pureed. Chill.

Posted by Timo to the Fatfree Digest [Volume 14 Issue27] Jan. 27, 1995. :From the _New McDougall Coo

boo

_:



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Curried Rice With Lentils


-------- ------------ --------------------------------1 fatfree broth or water

(replaces the 1-2 tbsps. oilto saute with)

3/4 cup dried lentils1/2 onion -- chopped

3 cloves garlic -- minced or putthrough a press

1/4 teaspoon ground ginger1/2 teaspoon turmeric

2 teaspoons curry powder -- (2 to 3)to taste

1 cup brown rice4 cups water


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2 fatfree vegetable cubes1 salt to taste1/2 cup raisins or currants1/4 cup sunflower seeds (use less or

omit to lower fat)1 large , tart apple -- or2 medium -- diced

-----garnish-----1 cup plain/lowfat yogurt1/4 cup raisins or chutney

Heat the fatfree broth/water in a heavy-bottomed soup pot, 2-quartsaucepan, or Dutch oven and saute the onion with 1 clove of the garlicuntil it begins to turn translucent. Add the ginger, turmeric, and currypowder and saute for a few minutes longer. Add more broth/water, ifnecessary, and the rice, and saute for 2 minutes. Add the lentils, water,bouillon cubes, remaining garlic, raisins, and sunflower seeds and bringto a boil. Cover, reduce the heat, and simmer for 25 mins. Add the applesand simmer, covered, for another 10 to 15 minutes, or until the water isabsorbed. Serve topped with yogurt and the additional raisins.

Source: This is a recipe ta

en from the boo

'Fast Vegetarian Feasts' byMartha Rose Schulman. Posted by [email protected] (Tabatha) to theFatfree Digest [Volume 16 Issue 8] Mar. 12, 1995.


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*

De-Gassing Beans

Recipe By :Serving Size : 1 Preparation Time :0:00

Categories :Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------1 text file

Here's a method for de-gassing dried beans that seems to wor . It's fromthe new boo

Fat Free, Flavor Full by Dr. Gabe Mir

in and Diana Rich.

"Put the beans in a large pot and cover them with water. Bring them to aboil and ta e them off the heat. This brea s the capsules surrounding the


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beans and allows stachyose, verbascose and raffinose, the gas-causingsugars, to escape into the water. Stir a couple of tablespoons of ba

ingsoda into the water and let the beans soa overnight. Drain the soa ingwater off the beans and rinse them several times. (If you eat the soa ingliquid, you will cause unbelievable discomfort for yourself and thosearound you.)" Then you coo

'em and eat 'em. End of story, so to spea

.I've used this method with pinto beans, but rarely soa them for more than4 hours (because when I'm hungry for beans I want them today, nottomorrow). I've found it better than Beano, but of course your mileagemay vary.

Source: Summarized from _Fat Free, Flavor Full_, Dr. Gabe Mir

in & DianaRich.

Posted by paul.bar [email protected] (Paul Bar er) to the Fatfree Digest[Volume 16 Issue 19] Mar. 23, 1995.

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Deb's Hummus Sandwiches

Recipe By : Deb SteelmanServing Size : 4 Preparation Time :0:10Categories :Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------2 pita bread, whole-wheat1/2 cup hummus (home-made)1/2 cup pic

led red onions2 cups mixed salad greens1/2 red bell pepper -- chopped

Cut Pita Loaves in half. Spread hummus equally on the insides of all fourpieces of pita. Divide the remaining ingredients equally among the foursandwiches.

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NOTES : See recipies for Hummus and Pic led red onions elsewhere


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Dr. Ba er's Fiber Muffins


-------- ------------ --------------------------------2 cups all-bran extra fiber1 1/4 cups orange juice1/2 cup prune butter *

1/2 cup brown sugar2 egg whites4 teaspoons psyllium1/2 cup raisins

1 1/4 cups whole wheat flour1/2 teaspoon ba ing soda

2 teaspoons ba ing powder1 teaspoon cinnamon6 prunes (for prune butter)1/3 cup water (for prune butter)

2 tablespoons wheat germ

Preheat Oven to 400 degrees Spray Muffin Pan with quic spray of Pam and

add 1/2 teaspoon Wheat Germ to each muffin tin. Sha

e pan so bottom ofeach tin is covered.

Puree prunes and water in blender to ma

e prune butter.

1. Combine All-Bran Extra Fiber with Orange Juice, Egg Whites, Sugar,Psyllium, and raisins. Let stand for 10 minutes or so. 2. Combine Flour,soda, ba

ing powder, and cinnamon. 3. Fold dry ingredients into All-Branmixture. Blend until all dry ingredients are moist. 4. Fill 12 muffintins with batter. Tins will be very full. 5. Ba e at 400 degrees for 20minutes.

Each muffin contains approximately: 136 calories, 3gr. protein, 36 gr.

carbohydrates, 104 mg. sodium, 8gr. fiber, and less than 1 gr. of fat.

Pretty tasty muffins! Posted by Rose Geiger to the Fatfree Digest[Volume 14 Issue 30] Jan. 30, 1995.




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Easy Cabbage Casserole


-------- ------------ --------------------------------1/2 cut up a head of cabbage (or

more)1 handful or two of rice1 some tomato sauce -- tomato

paste -- and/or cannedtomatoes (crushed ordiced--not whole)

1/2 head cabbage1 some more rice1 some more tomato1 chopped onion and garlic1 seasonings to taste

Let it simmer for a couple of hours, stirring occasionally. Or, put the

whole thing in the croc

pot on low in the morning and it'll be ready fordinner.

Source: My mom taught me [how to] ma

e this.

Posted by "gayle statman" to the Fatfree Digest[Volume 16 Issue 14] Mar. 18, 1995.


[email protected].


48/180

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Easy Salad Recipe


-------- ------------ --------------------------------1 cucumber -- diced small1 green pepper -- diced small2 bananas -- thinly sliced2 oranges -- peeled and cut into

sm Wedges 1 c Plain nonfat yogurt Mix and serve. (yes that's it!)Posted by ai

[email protected] (Ai

o Pin

os

i) to the Fatfree Digest [Volume 14Issue 31] Jan. 31, 1995. :This salad is also from 500 Fatfree Recipes:


1995. Formatted by Sue Smith,

[email protected] using MMCONV. Archived through

indness of KarenMintzias,

[email protected].

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Eggplant In Tomato-Wine Sauce


-------- ------------ --------------------------------

2 + cups dry pasta shells (iused small shells)

1/3 water1/4 cup vinegar (favorite flavor -- i

used white)1 large eggplant -- peeled and cubed1 small red onion -- chopped1/2 cup mushrooms -- (1/2 to 1)

chopped1 green pepper -- chopped


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1/2 cup chopped chives2 tablespoons finely chopped/minced

garlic1 medium tomato -- chopped

10 ounces tomato sauce4 tablespoons oregano (adjust -- start w/3

also try italian herbs)1/8 tsp salt (taste) -- (1/8 to 1/2)

1 ground pepper (fresh best)1/4 cup red wine

Coo

pasta shells. While coo

ing pasta heat a large s

illet with thewater and vinegar. When getting hot add the cubed eggplant, onion, chives,garlic, green peppers, and mushrooms. Saute till soft (I sauteed at fairlyhigh heat for about 15-20 minutes stirring a lot. I li e eggplant to bepretty). When done add to the pasta along with the tomato sauce, oregano,salt, pepper and red wine. stir and heat gently (on low). This wasactually fairly easy to ma

e, the only time consuming part was peeling theeggplant and chopping veggies.

Posted to the Fatfree Digest Tue, 21 Dec 93 08:38:04 [email protected] (Jonathan Adams - UNH Graduate School) Individualrecipes copyrighted by originator. FATFREE Recipe collections copyrightedby Michelle Dic

1995. Formatted by Sue Smith, [email protected] using

MMCONV. Archived through

indness of Karen Mintzias,

[email protected].

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Eggplant Ole (Adapted)

Recipe By : The Meatless Gourmet (Bobbie Hinman)Serving Size : 6 Preparation Time :0:45Categories :Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------1 medium eggplant -- cubed 1/2"

2 tablespoons water2 cups tomatoes -- chopped4 ounces green chiles -- chopped3 cloves garlic -- crushed1/2 cup onion -- chopped1/2 teaspoon cumin1/2 teaspoon chili powder1/2 teaspoon oregano1/4 teaspoon salt1/8 teaspoon pepper


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1/2 cup cheddar cheese, nonfat1/2 cup mozzarella cheese, fat free

2 bread slices -- cubed

Preheat oven to 375 degrees. Lightly spray 1 1/2 quart casserolewith Pam. In a large non-stic

s

illet, saute onion, garlic andeggplant. Coo , stirring frequently, 10 minutes. Remove fromheat. Add remaining ingredients, mix well. Spoon mixture intoprepared casserole. Ba e covered 30 minutes.

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Eggplants With Raisin-Couscous Stuffing

Recipe By : Reader's Digest-One Dish Meals, the Easy Way (adapted)Serving Size : 4 Preparation Time :1:00Categories :Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------2 medium eggplants -- halved lengthwise1/2 cup couscous -- or rice

1 1/2 cups chic peas, coo ed -- drained and rinsed1 1/4 cups cherry tomatoes -- halved1 cup nonfat yogurt4 ounces nonfat cottage cheese

1/2 cup raisins1/4 cup fresh basil -- minced1/2 teaspoon salt1/4 teaspoon blac

pepper

Preheat the oven to 400 Degrees F. Pric the eggplant s ins with a for ,then warp each half in foil. Place on a ba ing sheet and ba e for 25minutes or until soft; cool until easy to handle. Meanwhile, prepare thecouscous according to pac age directions.

Mix the couscous, chic peas, cherry tomatoes, youghurt, cheese, raisins,basil, salt, and pepper in a large bowl.

With a spoon, gently scoop out the eggplant flesh, leaving the shellsintact. Chop the flesh coarsely and stir into the couscous mixture.Mound into the eggplant shells.

Arrange the stuffed eggplants in an ungreased 13" x 9" x 2" ba ing pan,and ba e uncovered for 15 minutes our until piping hot.


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Fat Free Grilling A La Paul Prudhomme


-------- ------------ --------------------------------1 vegetables1 balsamic vinegar1 onions1 garlic1 tamari sauce1 cajun spices

1 tomato sauce1 broth1 corn starch

I saw Paul Prudhomme, the Cajun coo , on a "Home" show this wee end. Hesaid the secret to coo ing without fat is to have the non-stic pan *HOT*when you put the vegetables in to start coo ing. He recommended the pan beat 350 degrees and he had a special flat, circular thermometer that helays in the pan to chec the temperature.

Has anyone used one of these thermometers??? How did it wor ? Paul'stechnique for coo ing was also very interesting. He started by browningsliced peppers (yellow and red) and carrots in the hot pan. He later added

more of the same vegetables so that they would be less coo

ed and have adifferent flavor. He said this added to the complexity of flavors in thedish. He also added spices (Cajun of course) at each level of coo ing.

After he coo ed the vegetables, he added 1/4 cup of balsamic vinegar and1/4 cup of tamari and coo ed that down. He later added broth, tomato sauceand corn starch... and more spices. I thin he also put in onions andgarlic at the same time as the vinegar and tamari.

Posted by Mary E Fernquist to the FatfreeDigest [Volume 16 Issue 10] Mar. 14, 1995.




[email protected].


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Fat Substitutes


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FAT SUBSTITUTES.

One of the big problems for Vegetarian Very Low Fat coo

ing is how toremove oil and other fats from recipes to adapt them to your new coo ingstyle. Here are a list of substitutions we collected from a variety of

locations.

1. 1 egg You can use 2 egg whites instead of one egg.

2. 3 tablespoons oil (1.2. oz.wt.) You can use 3 tablespoons ofapplesauce (in ba ing).

3. Substitute Corn Syrup. ( light ) in any recipe calling forbutter. The result is a much lighter muffin.

4. FAT SUBSTITUTE: > > 6 ounces prunes > 1 cup water > 2 tsp. vanilla

5. I use tofu in ba ed goods in place of the oil. It adds moisture &

protein without much fat. There is no taste to spea

of and theconsistency is a little heavy, but with some experimenting I'm sure youcan find the right amount. My ids (20 & 23) don't even now it's there,and I have a hard time getting them to eat tofu, because it sounds toohealthy.

6. substitute in fat free cream cheese for the butter (suggested in afudge recipe).

7. > While eying in some of my ancient recipes to MasterCoo the otherday, I >came across this interesting substitution -- a rice pureesubstitute for >oil in salad dressings.

>It is prepared by coo

ing 1/2 cup rice in 4 cups water till very soft>(45 minutes, as I recall), then pureeing it in a blender or foodprocessor. >Supposedly, the bland flavor blends well with other dressingingredients, and >the puree also holds herbs and spices in suspension. Nospecific substitution >quantities were given; the author advisedexperimentation.


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Fat-Free Fudge Brownies


-------- ------------ --------------------------------1/2 cup whole wheat flour1/4 cup unbleached flour

1 cup sugar1/4 teaspoon salt1/3 cup unsweetened applesauce

3 egg whites or equivalent

1 teaspoon vanilla

Combine dry ingredients. Combine wet ingredients. Combine wet and dryingredients. Pour into an 8x8 in pan sprayed lightly with nonstic coo ing spray. Ba e at 325 F. for 23-25 min., or just until the edges arefirm and the center is set. (It too 30 min. in my oven, but I live at6000 ft.) COOL TO ROOM TEMPERATURE and cut into squares.

Posted by morma [email protected] to the Fatfree Digest [Volume 14 Issue 31]Jan. 31, 1995. y :adapted from SECRETS OF FAT-FREE BAKING by SandraWoodruff:




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Fatfree 3 Bean Salad

Recipe By :


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-------- ------------ --------------------------------1 pound fresh green beans -- 1"1 piece -- steamed until tender

& cooled1 15 oz can garbanzos -- (15 to 16)1 15 oz can idney beans -- (15 to 16)1 large red onion -- coarsely chopped1/2 cup seasoned rice vinegar

Combine all ingredients in a sealed plastic container and sha e well. Letsit in fridge overnight, gets better with age, up to 10 days in thefridge.

Posted by [email protected] (Judy Mingram - SunSelect) to theFatfree Digest [Volume 16 Issue 3] Mar. 7, 1995.



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Fatfree Products


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FAT-FREE PRODUCTS

The following is a list of Fat-Free grocery items that we li e. These arereadily available in Milwau

ee area grocery stores, and we use most ofthem a lot.

Heathy Choice Pasta Sauces - Fat free, low salt, and delicious. Definitelysaves time over coo

ing your own sauce. Having these on hand allows youto ma e a very quic spaghetti dinner when pressed. Available at almostall area stores (although different stores seem to have differentvarieties).


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Henri's Fat-Free Salad Dressings - No oil, and also no aftertaste. TheHoney-Dijon is our favorite. French and Italian are also very good. Alsoavailable in almost all area stores.

Heathy Choice Fat-Free Grated Cheeses - Cheddar and Mozzarella. It tasteso in recipes that call for cheese, but I don't thin I'd try eating it.Doesn't melt too well.

Old El Paso Fat-Free Refried Beans - Warm these up, put them on Fat-FreeFlour Tortillas (also pretty easy to find), add taco sauce and a littlefat free cheese, and you have great burritos in a hurry. If you arefeeling a little more industrious, coo up some onions, garlic, andpeppers, too.

Health Valley Products - Soups, Chili, Crac

ers. Most Fat-Free orextremely low fat, and very good. Often found in the "diet" sections ofgrocery stores, or in Health food stores.

Haagen-Daas Chocolate Sorbet - A truly excellent Fat-Free chocolatedessert.

Boca Burgers - Original Recipe is Fat Free. And they taste amazingly li echarcoal-grilled hamburgers (especially if you tend to add

etchup,

onions, mustard, relish, etc to your burgers). Available in somepic'n'saves, reliably available at health food stores, li

e Health Hut inBroo field. However, at about $4.00 for 4 burgers, We don't plan on havingthem too much. We are starting to lose our taste for burgers, anyway.

Qua er Oats Rice Ca es - Fat-Free, Low Calorie Snac (and sometimes youHAVE to have a snac ). Lots of flavors. Our favorite is Caramel Corn.

Mori-Nu Lite Sil en Tofu - This too us forever to find. Tofu is greatstuff, but relatively high in fat. This stuff is only 1 gram of fat perserving. The only place we have found this is the Health Hut in B

Documents

101372700 Vegetarian and Fat Free Recipes