Recipes
Tasty, low-fat and low-cal dishes
Items marked with * are Vegan
New items are marked with a *.
There are currently 26 Recipes on this site:
2 cups whole-wheat pastry flour or unbleached all-purpose
flour
1 teaspoon ground cinnamon
1 teaspoon baking powder
1/2 teaspoon baking soda
1/4 teaspoon salt
1/2 cup raisins
Whisk together first six ingredients and store in an airtight container. Package raisins separately.
Attach these instructions: To prepare, preheat oven to 350 degrees. Mix together 1 cup apple juice, 1/2 cup applesauce, and 2 Tablespoons canola oil. Add dry ingredients and raisins and stir until just combined. Spoon into lightly oiled muffin tins, and bake for 20 to 25 minutes, or until middle is done.
Total Calories Per Muffin: 128
Fat: 3 grams
back to top
***
Ginger-Apricot Pancakes*
(Makes about ten 3-inch pancakes)
The oat flour in this recipe helps balance the gluten in the spelt flour. Be careful not to overmix this batter because overmixing a gluten-containing batter will cause the pancakes to be tough. You can substitute apple juice or peach nectar for the apricot nectar.
1/2 cup spelt flour
1/2 cup oat flour
2 teaspoons baking powder
1/2 teaspoon baking soda
1/8 teaspoon salt
2/3 cup apricot nectar
1/3 cup plain or vanilla soy or rice milk
1 Tablespoon tahini
1 Tablespoon fruit sweetener
1 teaspoon freshly grated ginger
Sift or mix together dry ingredients, making sure there are
no small lumps. In a blender or with a hand blender combine apricot nectar,
soy or rice milk, tahini, fruit sweetener, and ginger. Blend until creamy.
Combine wet and dry ingredients, mixing only until a batter forms. Spoon
onto a preheated griddle. When bubbles form and break, cook reverse side
for a few minutes.
Total calories per pancake: 64
Fat: 1 gram
Carbohydrates: 12 grams
Protein: 2 grams
Sodium: 196 milligrams
Fiber: 1 gram
back to top
***
Light Lemony Oatcakes*
(Makes about ten 3-inch pancakes)
1 cup vanilla soy or rice milk
1 Tablespoon lemon juice
1 heaping cup old-fashioned oats (or 1 cup oat flour)
1/2 Tablespoon tapioca flour
2 teaspoons baking powder
1/2 teaspoon baking soda
1 teaspoon lemon zest (the outer peel of an organic lemon, or lemon flavoring)
1/8 teaspoon salt
1 Tablespoon nut butter or tahini
1 Tablespoon maple syrup
Combine soy or rice milk and lemon juice. Set aside. Blend oats in a spice grinder or blender until finely ground. Mix oat flour with tapioca flour, baking powder, soda, lemon zest, and salt, making sure there are no small lumps. In a blender or with a hand blender combine milk mixture, nut butter or tahini, and maple syrup. Blend well. Mix wet and dry ingredients. Spoon onto a preheated griddle. Mixture will be quite thin. When bubbles form and break, turn carefully and cook until lightly browned.
Total calories per pancake: 67
Fat: 2 grams
Carbohydrates: 11 grams
Protein: 2 grams
Sodium: 200 milligrams
Fiber: 1 gram
back to top
***
Carob-Barley Pancakes*
(Makes about ten 3-inch pancakes)
1 1/4 cups barley flour
1 1/2 Tablespoons date sugar or Sucanat
1 Tablespoon carob powder
2 teaspoons baking powder
1/4 teaspoon salt
1/2 Tablespoon Ener-G Egg Replacer
2 Tablespoons water
1 cup carob soy or rice milk
1/2 teaspoon vanilla
1/2 cup cooked barley or rice
Combine dry ingredients. Blend well. Whip together Ener-G Egg Replacer and water until foamy. Beat in carob soy or rice milk and vanilla. Mix wet and dry ingredients. If mixture is too thick, add a bit more milk. Stir in barley or rice. Spoon onto a preheated griddle. Cook on medium heat. When bubbles appear and break, turn and cook reverse side for a few minutes. Serve hot.
Total calories per pancake: 90
Fat: 1 gram
Carbohydrates: 18 grams
Protein: 2 grams
Sodium: 170 milligrams
Fiber: 3 grams
back to top
***
Creamy Corn Soup*
(Serves 6)
For additional texture, add fresh corn that has been cut from the cob.
1 cup frozen corn, chopped to a paste
2 1/2 cups vegetable broth
1 cup soy milk
Vegetable oil spray
1/4 cup chopped onions
1 clove minced garlic clove
1/4 teaspoon white pepper
In a small saucepan, combine corn, broth, and milk and allow to simmer. Spray a frying pan with oil and saute onion and garlic until soft. Add veggies to milk, season with pepper. Bring to a boil, reduce heat, allow to simmer for 10 minutes. Serve hot.
Total calories per serving: 62
Fat: 1 gram
Carbohydrates: 4 grams
Protein: 3 grams
Sodium: 35 milligrams
Fiber: 1 gram
back to top
Sopa de Ajo (garlic soup)*
(Serves 4)
You can also use cooked, cubed potatoes instead of tofu.
1 cup dry croutons
2 Tablespoons olive oil
2 Tablespoons chopped garlic
2 Tablespoons chopped onion
3 1/2 cups vegetable or mushroom stock
1/2 teaspoon salt
1 cup cubed firm tofu
In a dry frying pan, toast croutons and set them aside. In a saucepan, heat oil and saute garlic and onions (don't let brown). Add stock and salt, bring to boil, reduce to simmer. Allow to simmer for 5 minutes.
Place small amount of croutons and tofu in the bottom of 4 soup bowls. Add broth to bowls and serve immediately.
Total calories per serving: 146
Fat: 10 grams
Carbohydrates: 9 grams
Protein: 7 grams
Sodium: 452 milligrams
Fiber: 1 gram
back to top
Papaya Pickles*
(Makes 2 pounds)
4 cups grated green papaya
2 cups vinegar
1/2 cup dry sweetener
2 teaspoons salt
5 chopped green onions
1 cup chopped red bell peppers
1 ounce minced fresh ginger
5 minced garlic cloves
Squeeze papaya to remove as much juice as possible.
Rinse papaya and drain on paper towels. In a saucepan, combine 1 cup vinegar, 1/4 cup sweetener, and 1 teaspoon salt. Add papaya and boil for 5 minutes. Add onions and pepper and boil again for 2 minutes. Drain papaya and discard liquid.
Return papaya to saucepan. Add remaining vinegar, sweetener, salt, ginger, and garlic. Let simmer for two minutes. Remove from heat and cool.
Total calories per 1 oz. serving: 24
Fat: 0 grams
Carbohydrates: 6 grams
Protein: <1 gram
Sodium: 144 milligrams
Fiber: <1 gram
back to top
Bamboo shoot salad*
(Serves 6)
This salad is easy to toss together. Cook the sweet potatoes the day before for a firmer texture.
3 cups canned bamboo shoots
2 cups cubed sweet potatoes (boiled, peeled,cubed, and cooled)
1/2 cup chopped onions
6 Tablespoons vegan Thousand Island Dressing
Drain bamboo shoots and cut into thin slices. Combine shoots and sweet potatoes and toss with onions and dressing. Serve cold.
Note: Garnish with sliced tomatoes.
Total calories per serving: 145
Fat: 6 grams
Carbohydrates: 22 grams
Protein: 2 grams
Sodium: 121 milligrams
Fiber: 4 grams
back to top
***
Watercress Salad w/ Ginger
Dressing*
6 servings and 3/4 c dressing; 98 Calories, 2g Fat, 17g Carbohydrate,
7g protein, 92mg Sodium, 8g Fiber
Salad:
1 bunch watercress, tough stems removed
1/2 head red leaf lettuce
1 cucumber, thinly sliced
Dressing:
2 Tablespoons chopped ginger
2 teaspoons chopped celery
1/2 teaspoon maple syrup
6 Tablespoons extra-virgin olive oil
3 Tablespoons toasted sesame seeds
1/8 teaspoon white pepper
1/8 teaspoon celery seed
1/2 teaspoon catsup
3 Tablespoons soy sauce
3 Tablespoons brown rice vinegar
3 Tablespoons water
Wash watercress and lettuce by placing leaves in a sink full
of cold water. Drain and repeat. Spin or pat dry. Tear greens into bite-sized
pieces and place in a large salad bowl. Add cucumber and set aside. Place
ginger, celery, maple syrup, oil, sesame seeds, pepper, celery seed, and
catsup in a blender and blend. Add soy sauce, vinegar, and water; blend
again until creamy. Before serving, toss salad with 1/4-1/3 cup of the dressing.
The remainder of the dressing will keep in the refrigerator for at least
a week.
back to top
***
Hiziki Pate*
(Makes 2.5 - 3 cups, about 9 servings)
1 cup hiziki, dry
1-11/2 cups water or apple juice
1 Tablespoon tamari or shoyu
1/4 cup sesame seeds, toasted, then ground
1/2 pound firm tofu, crumbled with a fork
2 Tablespoons white or mellow miso
1/2 bunch parsley, finely chopped
2 scallions, thinly sliced
Soak hiziki in water for 5 minutes and chop finely. Put hiziki in a medium-sized pan and add water or apple juice to cover; bring to simmer. Cover pan and cook until juice is absorbed, about 20 minutes. Toward the end of the cooking time, season hiziki with tamari. While hiziki is cooking, prepare other ingredients. Sesame seeds can be toasted in a skillet on the stove for 5-8 minutes, then ground. Gently mix tofu, sesame seeds, miso, parsley, and scallions together in a bowl. Let the hiziki cool and then add to the mixture. For a more puréed texture, put mixture in a food processor and pulse a few times. Serve with whole grain crackers or bread, or as a side dish. This pâté will keep 3 days in the refrigerator.
Total calories per 1-oz serving: 34
Fat: 2 grams
Carbohydrates: 3 grams
Protein: 2 grams
Sodium: 125 milligrams
Fiber: 1 gram
back to top
***
Golden Potato and Collard Green
Soup*
(Serves 6)
1 teaspoon extra-virgin olive oil
4 cups chopped onions (about 2 large or 3 medium onions)
1/2 teaspoon sea salt
2 cups diced potatoes (about 2 medium potatoes)
1/2 cup chopped celery (about 2 ribs)
1 large carrot, diced
31/2-4 cups water
2 Tablespoons cashew butter
2 Tablespoons tamari or shoyu
1 bunch collard greens
1 teaspoon brown rice vinegar
Sea salt and freshly ground pepper
Heat oil in a 3-quart pot. Add the onions and salt. Cover and simmer on low heat, stirring occasionally, until onions cook down to a nice mush (about 15-20 minutes). Add potatoes, celery, carrot, and water to the onion mush; cover and simmer until potatoes are soft (about 15-20 minutes). Put soup mixture into a blender with the cashew butter and tamari. Blend until smooth. Run the soup through a strainer to remove celery strings. Return soup to pot. Remove thick stems from the collard leaves by pulling leaf off with one hand while holding onto the stem with the other. Fill your sink with cold water and submerge the collard leaves. If the water has sediment, drain the sink and repeat. Bring 2 quarts of water to a boil. Submerge leaves. Remove a piece and test every minute or so. You are looking for a slightly wilted leaf that still has a bright green color and (most important) a succulent, sweet flavor. Pour cooked greens into a colander in the sink. When you can handle them, squeeze out excess water with your hands. Clip into bite-sized pieces or thin strips and stir into soup. Add vinegar. Taste soup, and adjust salt and pepper. Gently heat before serving.
Total calories per serving: 140
Fat: 4 grams
Carbohydrates: 24 grams
Protein: 5 grams
Sodium: 559 milligrams
Fiber: 5 grams
back to top
***
48-Hour Celebrity Diet
(can you really lose 10 lbs in 2 days with this!?)
(4 oz. = 1/2 cup)
4 oz Purified water
4 oz Pineapple
4 oz Apple Juice Concentrate (unsweetened)
4 oz Orange Juice Concentrate (unsweetened)
4 oz Grape Juice Concentrate (unsweetened)
4 oz Apricot Puree (make your own or use baby food)
4 oz Peach Puree (same as above)
4 oz Banana Puree (same as above)
Blend well. Mix 4 oz of the juice with 4 oz of bottled water, sip over next four hours. Repeat this three more times during the rest of the day. Repeat process for day 2.
Do not eat food, alcohol, caffeine, or tobacco while on this
diet. Drink 8 (8 oz) glasses of water each day. Shake well before use, refrigerate
after making.
back to top
***
Zesty Minestone
6 servings; (With chicken broth) 99 Calories, 2g Fat, 4g Protein, 18g
Carbohydrate, 1060mg Sodium
1/2 c onions, chopped
2 cloves garlic, minced
20 oz chicken or vegetable broth
1 1/2 c water
6 ozs tomato paste
1 tsp Italian seasoning
1/4 tsp black pepper
15 ozs mixed vegetables, canned and drained
1/2 c elbow macaroni, uncooked
1. Put onions and garlic in a medium pot and cook until tender.
2. Add broth, water, tomato paste, seasoning, and black pepper to the onions
and garlic. Stir and bring to a boil.
3. Reduce heat to low and cook for ten minutes.
4. Add mixed vegetables and macaroni. Bring to a boil.
5. Reduce heat to low and cook ten minutes, or until macaroni is done.
back to top
***
ABC Vegetables N' Chili
Servings: 8, Calories: 24, Fat: 2
1 lb ground chicken breast, skinless
1/2 c onions, chopped
1/2 c bell peppers, chopped
3 c water
15 ozs tomato sauce
15 ozs stewed tomatoes, undrained
2 tsps chili powder
1 tsp salt
1/4 tsp black pepper
2 c canned mixed vegetables, drained
1 c alphabet pasta, uncooked
In a large saucepan, combine chicken, onions, and bell peppers.
Cook over medium high heat, stirring occasionally, until chicken is no longer
pink. Add water, tomato sauce, stewed tomatoes, chili powder, salt, and
black pepper. Continue cooking, stirring occasionally, until chili comes
to a boil. Add mixed vegetables and pasta. Reduce heat to medium low. Continue
cooking, stirring often, until flavors are blended, 20 minutes.
back to top
***
Chocolate Craving Fixers
Calories: 12, Carbohydrates: 3g, Protein: 0g, Fat: 0g
A box of Chocolate pudding mix
2 cups of cold water
Mix pudding with water (rather than milk). Pour into ice cube
tray and freeze. Makes 14 cubes.
back to top
***
Cocoa Candies
Calories: 25, Carbohydrates: 2g, Protein: 2g, Fat: 1g
2 egg whites
2 packets Sweet N Low
2 tbsp bakers cocoap
Add sweetener to egg whites and beat them on high speed until
stiff peaks form. (When you lift some up with a spoon, it forms a little
stiff peak, not a soft peak that falls back down.) With a spoon, gently
blend in cocoa powder, taking care not to break down the foam by stirring
too much. Divide the foam into 12 cookie sized lumps on a non stick cookie
sheet and cook on 350 until lightly browned. Use only Sweet 'N' Low. It
helps the meringue stay fluffy. Makes 4 servings.
back to top
***
Watermelon Sherbet
Servings: 8 (1/2 cup) servings, Calories: 83, Carbohydrates: 20g, Protein:
1g, Fat: 0g
2 c watermelon, cubed and seeded
1/2 c sugar
1 envelope gelatin, unflavored
1/3 c cranberry juice cocktail
1. Place watermelon in a blender or food processor.
2. Cover and blend until smooth.
3. Stir in sugar.
4. In a small saucepan, combine gelatin and cranberry juice. Let stand for
5 minutes.
5. Stir mixture over low heat until gelatin is dissolved.
6. Pour and stir the gelatin mixture into the melon mixture.
7. Pour into an 8x8x2-inch baking pan. Cover and freeze for 2 hours or until
firm.
8. Break up frozen mixture and place in a chilled mixer bowl.
9. Beat with an electric mixer on medium to high speed or until mixture
is fluffy.
10. Return to pan. Cover and freeze for 6 hours or until firm.
back to top
***
Veggie Pizza
Servings: 8 (1/2 cup) servings, Calories: 147, Carbohydrates: 15g, Protein:
6g, Fat: 7g
1 mini phylo dough shell
3/4 teaspoon fat free tomato suace
3/4 teaspoon minced mushrooms or chopped spinach
1/4 teaspoon parmeasean cheese
1.Place unfrozen shell on a toaster oven baking tray.
2.Fill the shell with the tomato sauce and mushrooms/spinach. Sprinkle with
parmesan cheese.
3.Broil in a toaster oven until cheese is melted
back to top
***
Mexican Beans and Rice
Servings: 6, Calories: 206, Fat: 1g, Protien: 6g, Carbohydrates: 41
1 c long-grain white rice - uncooked
1/2 tsp olive oil
1 c onions - chopped
1 c celery - sliced
1 clove garlic - minced
15 ozs pinto beans, canned - drained and washed
8 ozs no-salt-added tomato sauce
1/2 c water
1 tbsp ketchup
1 tsp chili powder
1/4 tsp hot pepper sauce
Cook rice according to package directions. In a skillet, heat
oil over medium heat add onions, celery, and garlic. Cook and stir until
crisp-tender. Add pinto beans, tomato sauce, water, ketchup, chili powder,
and hot pepper sauce. Heat thoroughly, stirring occasionally. Serve over
rice.
back to top
***
Asian Stir Fry
Servings: 6, Calories: 153, Fat: 2.5g, Protien: 6g, Carbohydrates: 41
3/4 lb salad shrimp, thawed
3 large garlic cloves, minced
3/4 c onion, sliced
1/4 tsp salt
1/4 tsp cayenne pepper
1 Tb canola oil
1-1/2 c snow peas
1-1/2 c red pepper, chopped
1-1/2 c carrots, chopped
1-1/2 c brocolli, chopped
2 Tb vegetable broth
1 Tb lemon juice
1. Place drained shrimp in a bowl. Add salt and cayenne to
shrimp. Toss well.
2. Heat oil in a wok on high.
3. Sauté shrimp stirring frequently, about 5 minutes.
4. Place sautéed shrimp back into the bowl leaving the liquids in
the wok.
5. Combine the onions and garlic in the wok and sauté, about 3 minutes.
6. Add peas, vegetables and broth to the wok.
7. Reduce heat to medium and cook until vegetables are crisp-tender, about
4 minutes.
8. Return shrimp to wok, add lemon juice and cook for 1 more minute.
back to top
***
Garlic Mashed Potatoes
Servings: 4, Calories: 141, Fat: 1g
1 pound (about 2 large) Potatoes, peeled and quartered
2 cups Skim milk
2 large Cloves garlic, chopped
½ teaspoon White pepper
Cover and cook potatoes in a small amount of boiling water
for 20-25 minutes or until tender. Remove from heat. Drain and recover.
Meanwhile, in a small saucepan over low heat, cook garlic in milk until
garlic is soft, about 30 minutes. Add garlic-milk mixture and white pepper
to potatoes. Beat with an electric mixer on low speed or mash with a potato
masher until smooth.
back to top
***
Hot and Spicy Salad
Calories: 35 - 40
1 1/2 c shredded lettuce
A Few Hot Pepper Rings
1 tbsp. Salsa
1 tsp. Dijon Mustard
Any other veggies if desired
Mix together and microwave.
back to top
***
Bluberry Smoothie
Servings: 2 8 oz. servings, Calories: 126, Protien 7g, Carbohydrates:
26 g, Fat 0g, Fiber 3.8g
1/4 cup blueberries, frozen
1 Banana
8 oz Vanilla Yogurt, fat free
2 tbsp pineapple orange juice
6-10 ice cubes
1. Place all ingredients in blender, and blend.
back to top
***
Marshmallow Cream Divinity
Servings: 24; Calories 85; Total Fat 1 g; Cholesterol 0 mg;
Protein 0 g; Sodium 19 mg; Carbohydrates 20 g; Fiber 0.1 g
1/3 c water
7 ozs marshmallow cream
1 1/2 c granulated sugar
1 tsp pure vanilla extract
1/4 tsp cream of tartar
1/4 c walnuts, chopped
1/8 tsp salt
In a saucepan, place water, sugar, cream of tartar, and salt.
Boil over high heat, without stirring, until candy thermometer reaches 248.
Place marshmallow cream in a small bowl. Mix on low speed. Gradually add
hot sugar mixture. Mix well. Fold in vanilla extract. Continue mixing on
low speed until mixture begins to lose it gloss and hold it's shape when
dropped from spoon. Fold in walnuts. Drop by teaspoonfuls onto wax paper.
Cool and store in airtight container.
back to top
***
White Rice with Veggies
5 servings; Calories 114; Total Fat 1 g; Cholesterol 1 mg; Protein 4
g; Sodium 602 mg; Carbohydrates 22 g; Fiber 1.9 g
1 1/2 c chicken broth
1/2 c onions, chopped
1/2 c long-grain white rice, cooked
1 c canned peas, drained
1/2 tsp black pepper
1 tbsp parsley
1/2 c bell peppers, chopped
In a saucepan, heat broth to boiling. Stir in rice, and pepper.
Cover and simmer for 30 minutes. Stir in bell peppers and onions; return
to boiling. Cover and simmer about 15 minutes more or till rice is tender.
Stir in peas and parsley; heat through.
back to top
***
Sweet Potatoes in Orange Shells
6 Servings; Calories: 180; Fat: 2 grams; Protein: 3 grams; Carbohydrates:
40 grams; Fiber: 7 grams
3 large oranges (to be juiced)
6 orange shells (halves from making orange juice)
4 medium sweet potatoes (about 1-1/2 pounds)
2 teaspoons vegan margarine (10 ml)
3/4 cup fresh orange juice (from oranges above)
2 Tablespoons cinnamon (30 ml)
1/2 teaspoon powdered ginger (3 ml)
1/4 teaspoon ground cloves (1 ml)
1/4 teaspoon fresh orange zest (1 ml)
Cut oranges in half and juice them. You should measure 3/4 cup orange juice. If you don't have enough, supplement with packaged orange juice. Scoop out orange halves and save the shells. Wash sweet potatoes and prick in several spots. Place potatoes on a paper towel and microwave on HIGH for 12-15 minutes or until very soft.
Peel potatoes (be careful!). Scoop potato pulp into a large
bowl. Mash with margarine, orange juice, cinnamon, ginger, cloves, and zest.
Mash and mix until smooth. Set orange shells into a casserole or microwaveable
serving platter with high sides (to hold the oranges upright). Fill shells
with potato mixture. Microwave on HIGH for 5 minutes or until warm.
back to top
***
Cabbage Soup (for the fast, click here)
6 large green onions
2 green peppers
1 or 2 cans of tomatoes (diced or whole)
3 Carrots
1 bunch celery, 1/2 head cabbage
1 package Lipton Onion Soup mix
1 or 2 cubes bouillon (optional)
1 48 oz. can V8 juice (optional)
Season to taste with salt, pepper, parsley, curry garlic powder, etc.
back to top