Low-Fat and Vegetarian Recipes

Low Fat And
Vegetarian Recipes

Here are just a few recipes, if you would like to submit a favorite of
your own, please use the feedback form. Include your name, if you'd like

Vegan 'Egg' Salad

10.5 oz Mori-Nu (1% fat, extra firm) silken tofu (1 box)
2 - 3 T vegan lowfat mayonaise
2 T minced celery
1 - 2 T minced green onion or chives
2 t nutritional yeast
2 t prepared mustard 1 t parsely (fresh chopped, or dried)
1/2 t turmeric
1/4 - 1/2 t seasoned salt, or salt-free seasoning
1/4 t ground coriander
1/4 t curry powder (optional)
1/4 t ground cumin (optional)
pinch of garlic powder
fresh cracked black pepper, to taste

Drain the tofu, and crumble it into a medium-sized bowl. Add the remaining ingredients, and mix well with a fork (mashing it, if necessary, to create the desired consistency). Adjust seasonings to taste. Chill overnight before serving, to allow flavours to blend. Optional additions: 1 t prepared white horseradish and vegan Worcestershire sauce (for 'deviled eggs') 1/4 cup chopped pimiento Substitutions: in place of the mayo; 1 t apple cider vinegar mixed with 1 t sweetener of your choice (recipe can then be thinned with a little nonfat vegan milk, if necessary) Recipe adapted from: "The New American Vegetarian Cookbook" "The Uncheese Cookbook" MoriNu's recipe, printed on their boxes

Peach/blueberry pancakes

1 cup flour (whole wheat is best)
1 cup soy milk (low fat)
2 teaspoons baking powder
1/2 teaspoon salt
1 teaspoon cinnamon
1 tablespoon maple syrup

mix and let sit for a couple minutes while you peel and chop 2 - 3 small or 1 - 2 large ripe peaches add peaches and juice to the batter, toss in a 1/2 cup of blueberries if you happen to have them in the fridge, stir gently. Makes 6 - 8 medium sized pancakes. Serve with real maple syrup

ROASTED GARLIC BASIL SAUCE

4 lg garlic cloves
1 med zucchini
3/4 cup packed fresh basil leaves
1/4 cup packed fresh flat leafed parsley
1/2 cup water
2 teaspoons fresh lemon juice

Preheat oven to 425 degrees F. Wrap garlic cloves tightly in foil. Cut Zucchini into 1/4 inch thick slices and season with salt and pepper. Put foil wrapped garlic and zucchini on a baking sheet and roast in the middle of the oven until garlic is tender and zucchini is pale golden (about 15 minutes). Unwrap garlic and cool.

Have ready a bowl of ice water. In a saucepan of boiling water, blanch basil and parsley 10 seconds and drain in a sieve. Refresh herbs in ice water to stop cooking and drain in sieve. (Sauce ingredients can be prepared up to this point 1 day ahead and kept separately, covered and chilled.) In a blender, blend garlic, zucchini, herbs, water, and lemon juice until smooth, about 1 minute. Season with salt and pepper.

Makes about 1 cup. Heat and serve over rice or pasta. EACH 3 TABLESPOONS SERVING IS ABOUT 14 CALORIES AND 0 GRAMS FAT. --

Black Bean Dip

450g can of black beans
1 tsp ground cumin |
1 tsp chile powder
1/4 cup vinegar (more or less to taste)
1/4 cup chopped corriander (optional!)

Drain and rinse beans, process in food processer with other ingregients till fairly smooth, adding water to bring it to the right texture

molasses cake

1/2 c. molasses
2/3 c. hot water
1/2 c. seedless rasins
1/2 tsp salt
1/8 tsp cinnamon (or more)
1/2 tsp cloves
1/2 tsp baking soda
1 3/4 c flour

Preheat oven to 350. Mix molasses, hot water, and rasins. Bring to boil for 5 minutes, then cool to room temperature. In another bowl, sift remaining ingredients togeter. Add cooled molasses mixture. Mix well. Pour into a nonstick 8x8x2 pan. Bake for 45 minutes. Cool and serve.

French Onion Soup with Vegan Gruyere Cheese

3 large onions, sliced (incorporate different varieties together - it lends something)
1/2 cup water 3 cloves garlic, minced
7.5 cups water
1/3 cup low sodium tamari, or 3/4 t salt or salt-free seasoning
2.5 T nutritional yeast
2 T dry white wine or dry sherry (optional)
1 t dry mustard
1/4 t onion powder
1/4 t paprika
1/4 t fresh cracked black pepper
pinch of turmeric, thyme, marjoram and dill
1 cup water
2 T fresh-squeezed lemon juice
1 - 2 T tahini (the larger amount makes it cheesier)
2 T nutritional yeast
2 T quick-cooking rolled oats
4 t arrowroot (or cornstarch)
1.5 t onion powder
1/4 t salt
6 pieces French bread, sliced 1/2-inch thick and toasted
nutritional yeast

To make the soup itself, cook the first three ingredients in a large pot over medium-low heat for 45 minutes (or until the onions are tender). Add more water if the onions begin to stick. Stir in the next 9 ingredients to complete the broth. Bring up to a boil, then reduce the heat and simmer for 15 minutes.

To make the Gruyere cheese topping, place the next 8 ingredients in a food processor or blender, and process until completely smooth. Pour into a small saucepan and cook over a medium heat, stirring constantly, until the sauce is smooth and thick. Cover and set aside. Get out six soup bowls and place a piece of french bread (toasted) in the bottom of each. Ladle the soup in, over the bread. Top each bowl with several spoonfuls of the Gruyere cheese mixture, and sprinkle with a little nutritional yeast.

Serve immediately. Alternately, you can spread each of the toast slices with a thick helping of the cheese sauce, sprinkle them with a little nutritional yeast, and then float them atop the soup in each bowl.

Optional additions: 1 t prepared white horseradish (simmered with broth for final 5 minutes) a few toasted and pulverized almonds (sprinkled on top, at the end, with the yeast)

Chocolate Biscotti

3/4 c. walnuts
1/3 c. all-purpose flour
1 c. sugar
1/2 c. unsweetened cocoa
1 T. instant expresso-coffee powder
3/4 t. baking soda
1/2 t. baking powder
1/4 t. salt
1- 4 oz. container egg substitute
1 t. vanilla extract

About 2 hours before serving or early in day: In 10-inch skillet over medium heat, toast walnuts, shaking skillet frequently, until golden; remove skillet from heat. Cool walnuts.

Meanwhile, into large bowl, measure flour, sugar, cocoa, expresso-coffee powder, baking soda, baking powder, and salt. Chop walnuts. With spoon, stir walnuts, egg substitute, and vanilla extract into flour mixture just until blended. With floured hands, knead mixture until it holds together (mixture may appear dry or crumbly).

Preheat oven to 325 F. Spray large cookie sheet with nonstick cooking spray. On lightly floured surface, divide dough in half. With lightly floured hands, roll each half of dough into an 8" by 2 1/2" loaf. Place loaves, about 3 inches apart, on cookie sheet. Bake 35 to 40 minutes until toothpick inserted in center of loaf comes out clean. Remove cookie sheet from oven.

Turn oven control to 300 F. Cool loaves 10 minutes for easier slicing. With serrated knife, cut loaves crosswise into 1/4 inch thick diagonal slices. Arrange slices, cut-side down, on same cookie sheet, making sure they do not touch. Return to oven and bake 10 to 15 minutes longer (cookies will seem cakelike in center but will become characteristically crisp and dry when cooled).

Remove cookies to wire racks to cool. Store cookies in tightly covered container. Biscotti are traditionally dipped in hot coffee for dessert. Makes about 3 1/2 dozen cookies. Each cookie: about 50 calories, 1 g. fat, 0 mg. cholesterol, 35 mg. sodium.

Hummus

3 cloves garlic -- coarsely chopped }
1 tsp cumin seed -- ground
2 tbsp lemon juice
4 dashes Tabasco sauce
1 pinch cayenne pepper -- or more to taste
2 tbsp dried parsley -- or 1/4 cup fresh
2 tbsp vegetable broth or bean cooking liquid, or more,as needed

Put everything except parsley into a food processor, and blend until smooth. Add parsley and process briefly. If using fresh parsley, chop before adding. Add more liquid if needed to reach desired consistancy. Makes about 1 1/2 cups.

A Little Mexican!

BEAN BURRITOS

1 can or equiv fresh pinto beans
1 can (or equiv amount of fresh) black beans
1 can garbanzo beans (chickpeas)
2+ cloves of garlic
Saltfree seasoning/spice
Approx. a cup of roasted veggies
Cayenne pepper to taste

1. Combine all beans in sauce pan and cook for an hour or until soft. (Add about a cup or more of water to cook beans).

2. Cut up roasted veggies, and add to beans. Use mixer and mix everything together until it looks like refried beans. Add spices and simmer for 20 minutes or so. Serve with fixings in tortillas

Bean and Vegetable Fajitas

4 8" flour tortillas
1 1/2 cups sliced zucchini
1 green bell pepper, cut into thin strips
1 medium onion -- sliced
15 1/2 ounces can pinto beans, drained, rinsed
1 large tomato -- chopped
3/4 teaspoon chili powder
1/2 teaspoon cumin
1/8 teaspoon garlic salt
1/8 teaspoon ground oregano
nonfat sour cream -- if desired
salsa -- if desired

Heat tortillas as directed on package. Spray large nonstick skillet with nonstick cooking spray. Add zucchini, bell pepper, and onion; cook and stir over medium heat until crisp-tender, 5 to 7 minutes. Add beans, tomato, chili powder, cumin, garlic salt and oregano; mix well. Cook until thoroughly heated.

To serve, spoon 1/4 of vegetable mixture down center of each warm tortilla. Fold in edges. Serve with sour cream and salsa. Makes 4 servings.

Quesadillas

1 can pinto beans/ drained and rinsed
1 jalapeno/ seeded and roughly chopped
1 red onion/ roughly chopped
tsp or more commercial chili powder
tsp ground cumin
1/2 cup fresh parsley

Throw everything in a food processor and pulse until still chunky. Spread 1/2 inch between 2 whole wheat tortillas and heat until toasted on hot non stick pan. Good with commercial salsa. (Don't put bean mixture in tortillas until ready to cook

Meatless Taco Filling

1 c rice (white or brown)
6 cloves garlic, minced
2 small onions, minced
1 can stewed tomatoes
1 can chopped green chiles
1 pkg taco seasoning

Prepare rice as usual. While rice is cooking, saute garlic and onions in a little water and cooking spray. When onions are slightly translucent, at chiles, and tomatoes. Cook for 30 seconds, then add 1/4 c. water and taco seasoning. Cook for a few minutes, then add to rice. Serve with ff tortillas and your favorite taco toppings!

Chinese Menus

Hoisin Dipping Sauce	Spinach Filled Won Tons	Manchurian Sauce
Mandarin Noodles	Shui Mai	Spicy Soy Dipping Sauce
Bean Curd Dip	Birthday Noodles	Congee
Congee with Vegetables	Easy Sweet & Sour Sauce	Hunan Chow Mein
Lo Mein	Spicy Vegetable Lo Mein	Spinach Ravioli
Vegetable Buns	Stir-Fried Spinach & Tofu	Sweet & Sour Dipping Sauce
Tofu, Cashews, and Vegetables

American Dishes

A Pilgrim's Lentil Pottage	Baked French Fries	Banana Muffins
Candied Sweet Potatoes	Cashew Chili	Classic Black Bean Soup
Corn Berry Muffins	Cranberry Orange Relish	Cranberry Pineapple Relish
Double Crust Pastry	Fluffy Garlic Mashed Potatoes	Hearty Split Pea Soup
Pumpkin Pie	Single Crust Pie Pastry	Spinach Lasagna
Spinach-Stuffed Tomatoes	Super Soy Burgers	Tex-Mex Rice & Bean Bake
Vegetable Soup	Veggie Sausages

Dessert Dishes

Apricot Whip	Baked Brie wrapped in Pastry	Banana Rice Pudding
Banana Nut Muffins	Blueberry Muffins	Cantaloupe Melba
German Cheese Cake	Cranberry Muffins	Double Crust Pie Pastry
My Favorite Granola	Napolean's Hutchen	Pecan Topped Brie
Pumpkin Pie	Single Crust Pie Pastry	Spritz
Stollen	Chocolate Grand Marnier Souffle	Baked Apples & Chestnut Puree
Black Forest Cake	Pumpkin Bread

Spinach Recipes

Spanakopita	Spinach Balls	Spinach Lasagna
Spinach-Stuffed Tomatoes	Spinach Ravioli	Spinach Filled Won Tons
Spinach & Stilton Pancakes	Baked Noodles with Spinach & Yogurt	Black-eyed Peas with Spinach