Vegetarian and Fat Free Recipes

* Exported from MasterCook *
"A Greeting"
Recipe By : steelman@execpc.com
Serving Size : 1 Preparation Time :0:00
Categories :
Amount Measure Ingredient -- Preparation Method
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***** NONE *****
VLF Vegetarian Recipes
This is a kind of very-low-fat vegetarian starter's kit, containing

recipes and other information (category "text") collected from a variety
of computer sources, and our own experiences.
The category marked "family approved" are recipes we use regularly, that
we all like. The others were collected, but for the most part have not
been tried.
For a great collection of recipes, we recommend Michelle dick's

www.fatfree.com, and the Usenet newsgroup alt.food.fat-free.
This type of diet was recommended by our cardiologist to help reverse

Merle's heart disease. Whether it is working for that is not yet known,
but we both DO feel healthier eating this way. Also, we find the food
very satisfying and filling, but low-calorie enough to allow for
significant weightloss . And eating this way is getting easier all the
time. If you walk SLOWLY through the grocery store each week, you will
see new "FAT-FREE" food items each week, increasing your choices.
Merle & Deb Steelman steelman@execpc.com 10/2/95
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"Cheese" Sauce
Recipe By :
Categories :
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1/4 cup cooked -- peeled potato
2 cups water
1 4 oz jar pimientos
1/2 teaspoon onion powder
1/4 cup brewer's yeast flakes
(nutritional yeast)
3 tablspoons cornstarch
2 tablespoons fresh lemon juice
1 salt to taste -- if desired
Blend the potato with 1/4 to 1/3 cups of the water in a blender. Add the
remaining ingredients and blend until smooth. Pour into a saucepan.
Cook, stirring, until smooth and thick, 7 to 8 minutes.
Serve at once. The sauce will set when cool and can be reheated.
Makes 2 cups Preparation time: 10 min Cooking time: 10 min Source: This
is a recipe I found in the McDougall "Program for Maximum Weight Loss"
book.
Posted by "Acox, Christine" <Christine.Acox@WellsFargo.COM> to the Fatfree

Digest [Volume 16 Issue 21] Mar. 25, 1995.
Individual recipes copyrighted by originator. FATFREE Recipe collections

copyrighted by Michelle Dick 1995. Formatted by Sue Smith,
SueSmith9@aol.com using MMCONV. Archived through kindness of Karen
Mintzias, km@salata.com.
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"Miracle Soup"
Recipe By :
Categories :
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2 large tins tomatoes
1 bunch celery -- chopped
2 onions -- chopped (2 to 3)
1 large cabbage -- grated
1 carrots -- grated (1 to 2)
2 packages Lipton onion soup mix
1 green pepper -- chopped
Add to a large stock pot, bring to a boil, add more water if necessary.
Although slightly bland, it's a good filler, and well, you can see from
the ingredients that you probably will loose weight if you ate nothing but
this {godawful my mother calls it} soup.
Posted by Janet Hatch <janet.hatch@acadiau.ca> to the Fatfree Digest
[Volume 16 Issue 19] Mar. 23, 1995.

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About Potato Varieties
Recipe By :
Categories :
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***** NONE *****
Check the state of origin on the bag to see if you have Michigan boilers
or an off brand Idaho baker. For boiling, I like Michigan (plain old brown
potatoes), red (thin skinned), and Yukon Golds - and those lovely new red
potatoes in the spring! For baking, Idaho or russets. For mashing,
russets. I know there are lots of neat varieties out there that I haven't
seen, please let us all know about them! Posted by "Anne.Cox"
<20676AC@msu.edu> to the Fatfree Digest [Volume 16 Issue 12] Mar. 16,
1995.

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Alfredo Sauce
Recipe By : Sarah Schlesinger, 500 fat-free recipes

Categories :
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12 ounces evaporated skim milk
1 tablespoon cornstarch
1 teaspoon molly McButter
2 tablespoons Parmesan cheese, fat-free
1 pinch white pepper
Reserve 2 Tblsp. Evaporated Skim Milk, place the rest in a saucepan over
medium heat. Combine the reserved milk with the cornstarch. Add
Cornstarch to the saucepan and mix well. Continue cooking, stirring until
the sauce has thickened. Stir in Butter substitute, Parmesan cheese, and
white pepper.
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NOTES : next time, add garlic, onion, parsley, and dash of cayenne(mabye)
Allison's Great Veggie Sandwich
Recipe By :
Categories :
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1 clove garlic -- minced
1 small onion -- sliced
1/2 teaspoon salt
1/2 cup balsamic vinegar
1 teaspoon black pepper
1 medium cucumber -- sliced
1 large tomato -- sliced
lettuce
Combine all ingredients except lettuce in the order listed. Cover

container and shake for 30 seconds. Leave in refrigerator for at least 10
mins so that flavors get absorbed in vegetables. Then toast bread of
choice. Arrange lettuce on bread and add cucumber and tomato mixture. *
French bread works best.
Posted by Allison Kinkead <sasank@unx.sas.com> to the Fatfree Digest

[Volume 14 Issue 10] Jan. 10, 1995.

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Another Irish Soda Bread Recipe
Recipe By :
Categories :
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6 cups flour
1 teaspoon baking soda
3/4 cup sugar
1 pound raisins
3 teaspoons baking powder
1 1/2 teaspoons salt
1 caraway seeds to taste
(usually 1/8 cup
1 quart buttermilk
Mix all the dry ingredients in a LARGE bowl. Mix in caraway and raisins.
Mix in buttermilk. It helps to use your hands to mix this because the
dough is sticky 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 cake
pans. Flour a knife and cut a cross into the tops of each. Bake at 350 for
about an hour. The top should not be allowed to get to brown.
Source: It was my Grandmother's (Tom Purcia) recipe from county Mayo in

Ireland.
Re-Posted by aiko@epoch.com (Aiko Pinkoski) to the Fatfree Digest [Volume

16 Issue 11] Mar. 15, 1995.

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Apple-Cinnamon-Whole-Wheat-Oatmeal Bread
Recipe By :
Categories :
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1 1/3 cups apple juice
2 tablespoons orange juice concentrate
1 tablespoon honey
1/2 teaspoon cinnamon
1/3 cup diced apple
1/4 cup wheat gluten
3 1/4 cups whole-wheat flour
1/2 cup oats (i used quick)
3 teaspoons yeast
Mix in the order recommended by your breadmaker. This uses the

powdered-milk white/wheat setting on the Black & Decker. This makes a
good-sized loaf, and it has a lovely aroma. The apple pieces are
indistinguishable at the end (the bread maker must blend them up).
Source: my adaptations from the cookbook that came with the machine.
Posted by Lois Patterson <lois@helix.net> to the Fatfree Digest [Volume

16 Issue 2] Mar. 6, 1995.
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Applesauce Oatmeal Drops
Recipe By :
Categories :
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1/4 cup brown sugar
1 teaspoon baking powder
1/2 teaspoon baking soda
1/4 cup white sugar
1/2 teaspoon salt
3/4 cup natural unsweetened
applesauce
1 cup rolled oats
1 cup sifted all purpose flour
1/2 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 cookie
sheet. Bake at 375 degrees about 10 minutes.
Note: I left out the raisins because I don't care for them. Also, I
added 1/2 tsp of cinnamon. The next time I make these I may cut back on
the sugar because they are rather sweet. These cookies were nice and
fluffy (for a fat-less cookie) and remind me of muffins. These are so
quick and easy to make, I just love them! I hope everyone enjoys them.
Posted by "Ann Lally" <ALALLY@clemson.edu> to the Fatfree Digest [Volume

16 Issue 10] Mar. 14, 1995.

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Asparagus Soup
Recipe By :
Categories :
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2 pounds asparagus
2 large potatoes
2 tablespoons dill
1/4 cup unbleached flour
1 cup rice milk
1 salt to taste
Cut potatoes into small pieces. In an approximately 3 qt. saucepan, boil

potatoes until extremely tender. While this is happening, wash asparagus.
Remove woody ends. Cut into 1" sections, setting aside tips. Add non-tip
sections to potato pot and cook until asparagus has gone beyond bright
green to olive green (but not brown :)). Add dill. Asparagus should be
soft enough to mash along with potatoes, in the cooking water. Don't
throw out any of the cooking water.
lightly brown flour in a small saucepan and allow to cool somewhat before
adding rice milk. Add liquid gradually to make a smooth pseudo-roux and
add the roux to the soup. Add the asparagus tips and continue cooking the
soup just until they are tender and bright green. Salt to taste. Yum.
Source: Apparent Original Posted by cgibas@cysteine.ncsa.uiuc.edu

(Cynthia Gibas) to the Fatfree Digest [Volume 16 Issue 12] Mar. 16, 1995.

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Bagels
Recipe By :
Categories :
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4 1/2 cups flour
2 packages active dry yeast
1 1/2 cups warm water -- 110-115 F
3 tablespoons sugar
1 tablespoon salt
1 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 for
30 seconds, scraping sides of bowl constantly. Beat 3 minutes on high
speed.
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 to
make a moderately stiff dough. Continue kneading 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 center
of each with a floured finger. Pull gently to enlarge hole to 1 1/2 to 2
inches. Place on a greased baking sheet. Cover; let rise 20 minutes. Broil
5 inches from heat for 1 1/2 - 2 minutes on each side. Tops should not
brown.
Heat 1 gallon water and 1 tablespoon sugar to boiling; reduce heat. Cook
bagels, 4 or 5 at a time, for 7 minutes, turning once. Drain. Place on
greased baking sheet. Bake in 375 degree oven 25 - 30 minutes.
Posted by "R. S. Koss" <rskoss@bronze.coil.com> to the Fatfree Digest


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Baked Barley
Recipe By :
Categories :
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1 cup barley
1 onion -- chopped fine
2 cups vegetable stock
Mix barley and onion with 1 cup boiling stock in pan or casserole with
tight fitting cover. Bake in 300 degree F oven for 45 minutes. Add second
cup of hot stock and continue baking 30 to 40 minutes or until barley is
soft and mixture is almost dry. Makes 4 to 6 servings.
Variation: Add 2 tablespoons minced parsley; 1/2 to 1 teaspoons of your

favorite herbs.
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Baked Stuffed Zucchini
Recipe By :
Categories :
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2 zucchini -- cut in half
lengthwise
1 small onion -- finely chopped
4 tablespoons tomato sauce
1/2 teaspoon parsley
1 clove garlic -- chopped
2 tablespoons matzo meal
Scoop out pulp of zucchini halves. Heat pulp, onion, sauce and spices in a
pan for 5 minutes. Add matzo meal to mixture and mix well. Restuff
zucchini with mixture. Place in a baking dish with a little water on
bottom. Bake at 450F for 30 minutes until zucchini shells are soft.
Posted by manicd@SIRIUS.COM (Jennifer Joseph) to the Fatfree Digest


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Banana Rice Pudding
Recipe By : VEGGIE LIFE MARCH 1995

Categories :
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3 cups skim milk
1 cup short-grain rice
3 banana -- mashed
1/2 teaspoon nutmeg
1 1/2 tablespoons brown sugar
1 teaspoon vanilla extract
Preheat oven to 350 degrees. Mix all ingredients well and pour into 1
1/2 quart casserole. Bake for 1 to 1 1/2 hours, stirring occasionally,
until rice is tender.
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NOTES : Makes about 4 cups. Can use arborio, short brown, sweet rice,
etc.
Basic Cabbage Soup
Recipe By :
Categories :
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1 cabbage -- chopped
1 carrots -- chunked
1 onions -- chunked
1 potatoes -- chunked
1 with salt, lots of pepper
maybe some dill and garlic.
Simmer or nuke til it is done to your liking. I would question the

"magical" claims, though.
Posted by jrg14@cornell.edu (Janice R. Gordon) to the Fatfree Digest


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Basic White Sauce

Recipe By :
Categories :
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3 pre-frozen cubes of reduced
stock or 3*t vegetable
stock
4 tablespoons unbleached flour
1 slice onion or 1*t chopped
shallots
2 cups nonfat milk
1/3 cup dry nonfat milk
1 bay leaf
1/2 teaspoon thyme -- crushed
1/2 teaspoon white pepper
1 teaspoon vegetable seasoning
2 tablespoons dry sherry, sauterne -- or
vermouth
Heat stock in nonstick saucepan over medium heat. Add flour and onion;
blend with a wooden spoon or whisk.
Simmer over low heat for several minutes, stirring constantly. Do not
allow to brown.
Remove from heat, add milks, bay leaf, thyme, white pepper, and vegetable
seasoning. Return to heat, stirring constantly until mixture coats the
spoon. If desired, add wine and simmer 5 minutes more to evaporate
alcohol. [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 and

refrigerate for several days, or freeze for future use.
Serving Suggestions: This sauce be used over 8 cups of steamed vegetables

such as broccoli florets, diced potatoes, quartered mushrooms, peas,
asparagus, or sliced carrots. To serve, place vegetables in a shallow
ovenproof serving dish. Drizzle sauce over vegetables, sprinkle with 2 T
Sap Sago cheese or with Hungarian paprika and place under broiler to brown
lightly before serving.
Posted by artemis@netcom.com (Michelle Dick) to the Fatfree Digest

[Volume 14 Issue 22] Jan. 22, 1995. :A recipe from Harriet Roth's
_Deliciously Low_:

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Bean Burger (Ovo)
Recipe By :
Categories :
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2 cups dry kidney beans
1 teaspoon curry
4 tablespoons cornstarch
4 tablespoons cornmeal
1 onion -- minced
garlic to taste -- i used four
1 cloves -- minced
1 tablespoon black pepper
2 carrots -- grated (acts as
binder)
-----options-----
2 tablespoons beef bullion and or
1 soy sauce
2 eggs (to act as a binder)
make up the beans, (slow overnight or faster boil & wait) then mash. Add
the spices, I added the veg beef bullion as I don't worry too much about
the salt. Form into patties ( make sure they are thin) and fry in a
non-stick pan. I found that mine took quite a while to cook (too thick)
but they turned out very good! Passed the taste test, my 8 year old just
loved them.
Posted by vhlushak@awinc.com (vic hlushak) to the Fatfree Digest [Volume

14 Issue 29] Jan. 29., 1995.

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Bean-Stuffed Cabbage Rolls
Recipe By : Bobbi Hinman in the Meatless Gormet

Categories :
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1 head cabbage
--sauce--
12 ounces tomato sauce
6 ounces tomato paste
1 cup onion -- finely chopped
2 cloves garlic -- crushed
2 teaspoons sugar
1 teaspoon oregano
1/2 teaspoon basil
1/4 teaspoon pepper
--filling--
1 pound white beans, canned
1 cup brown rice, cooked
1 teaspoon oregano
1/2 teaspoon dried basil
1/4 teaspoon salt
1/4 teaspoon pepper
Carefully remove 12 large outside leaves from the cabbage. Place leaves
in a large pot of boiling water and boil 5 minutes. Remove leaves from
water, 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, and
simmer 15 minutes.
To prepare filling: place beans in a large bowl. Mash slightly with a

fork or potato masher. Add remaining filling ingredients and mix well.
To assemble: preheat oven to 350 degrees F. Lightly oil a 9 x 13-inch

baking pan or spray with nonstick cooking spray. Divide filling evenly and
place each portion near the base of a cabbage leaf. Roll leaves up
tightly, folding in the sides as you roll. Place rolls stem side down in
prepared pan. Spoon sauce evenly over rolls.
Cover Tightly and bake 1 hour.

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Black Bean Lasagna
Recipe By : Sarah Schlesinger, 500 no-fat recipes

Categories :
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1/4 cup water
1 cup onions -- chopped
3 cloves garlic -- minced
2 cups mushroom -- sliced
1 teaspoon oregano
1 teaspoon basil
1/4 cup parsley -- chopped
1/2 cup tomato juice
1 cup black beans -- drained and rinsed
3 cups tomato -- chopped
2 tablespoons tomato paste
12 ounces lasagna noodles -- cooked
3 cups ricotta cheese, part skim milk -- fat removed
1/2 cup mozzarella cheese, fat free
1/4 cup Parmesan cheese, fat-free
Heat water in skillet over medium heat. Add onions, garlic, and
mushrooms. Cook and stir for 5 minutes, or until vegetables are lightly
browned. Add liquid if necessary. Stir in oregano, basil, and parsley.
Add Tomato Juice, and cook for 10 Minutes. Add Beans, tomatoes, and
tomato paste. Simmer for 15 minutes. Pre-heat oven to 375 Degrees F. To
Assemble, place a layer of noodles in a 9 x 13 baking dish, top with a
layer of black-bean sauce, top with a layer of ricotta cheese, followed by
a layer of ricotta cheese. Repeat. Top with Parmesan cheese, bake for 20
minutes, and let stand 15 minutes before serving.
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Black Bean Salad
Recipe By :
Categories :
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1 can (15 oz.) black beans
1 small can sliced water chestnuts
(8oz )
1/2 cup frozen kernel corn
1/2 cup sliced red and green bell
pepper
1 handful bulghur wheat
(coarse-grind)
1 teaspoon water-pack chopped garlic
1 teaspoon (scant) chili pepper
1 dash mustard powder
Fluff bulghur in water. Mix all ingredients; warm through to blend

flavors 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" <buglady@access.digex.net>

to the Fatfree Digest [Volume 16 Issue 9] Mar. 13, 1995.

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Black Beans Cuban-Style
Recipe By :
Categories :
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2 cans (15 oz. each) black beans
1 medium onion
1 green bell pepper
2 cloves garlic
1 teaspoon cumin powder
1/2 teaspoon oregano
1/2 teaspoon salt
1 teaspoon red wine vinegar
Chop onion and pepper; mince garlic; saute in a little of the bean liquid
until soft. Add beans with remaining liquid. Add dry spices. Simmer
15-30 minutes. Add vinegar just before serving.
Comments: I haven't tried this recipe, just drooled over it. The
original version specified, um, a different saute medium.
Source: From the 'Bean Bonanza' flyer I got in my grocery store.
Posted by "Aliza R. Panitz" <buglady@access.digex.net> to the Fatfree


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Blueberry Cobbler
Recipe By : Erika Penzer <penzer@panix.com>

Categories :
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2/3 cup flour
1/2 cup sugar
1 1/2 teaspoons baking powder
2/3 cup skim milk
2 cups blueberries
cooking spray
Combine Dry Ingredients in a bowl. Add milk and whisk until smooth.
Lightly spray a casserole disk with cooking spray. Pour in batter and
sprinkle blueberries on top. Bake in a preheated 350 degree oven for 40
minutes or until lightly browned.
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Bow Ties With Eggplant Sauce
Recipe By :
Categories :
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12 ounce bow tie pasta
uncooked
1/4 cup(s)
2 medium garlic clove -- minced
1/4 cup(s)
1/4 teaspoon (s) cayenne pepper
3 cup(s) eggplant -- chopped
3 cup(s) tomato canned low
sodium
1/2 teaspoon (s) basil
1/2 teaspoon (s) oregano
vegetable stock
onion -- chopped
Cook pasta al dente. Heat garlic, onion, and pepper in broth. Simmer 5
minutes. 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

from Protein: 14 % Carbohydrate: 81 % Fat: 5 % Posted by
tkreider@census.gov (Tom Kreider) to the Fatfree Digest [Volume 14 Issue
30] Jan. 30, 1995.

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Brain Dead Dinner - Skillet Potatoes
Recipe By :
Categories :
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1/2 bag cascadian country style
potatoes (frozen mix of
potatoes
peppers -- and onions)
1 apple juice (small amount)
3 slices yves canadian bacon (veggie
& nonfat)
1 package hain fatfree gravy mix
Chop up the Canadian Bacon slices into bite size pieces.
Heat apple juice in nonstick skillet. Add enough potatoes to more or less
form one layer. Sprinkle the chopped up canadian bacon on top. Stir/turn
over a couple of times, several minutes apart, to prevent excess sticking
(I like crisp potatoes so I let it stick a bit).
While potatoes are cooking, mix up gravy mix (I was so brain damaged I
just 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 add
some other frozen veggies.
Source: original Posted by aiko@epoch.com (Aiko Pinkoski) to the Fatfree


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Brain-Dead Food: Curry Rice & Spinach

Recipe By :
Categories :
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1 box near east curry rice
1 box frozen spinach
1 can black beans
1 can diced tomatoes (slightly
drained)
I might have posted this before, but one of my favorite brain-dead foods
(outside of spaghetti), is to take one box of Near-East Curry Rice and
cook according to directions, without the added fat. While that is
cooking, microwave 1 frozen block of spinach (for some reason fresh
spinach doesn't taste as good to me in this recipe -- and takes longer
unless already de-stemmed and washed). When that is done, drain and set
aside. Nuke 1 can of black beans, drained and rinsed, and 1 can of diced
tomatoes (minus some of the juice), mixed together (generally for about 3
minutes).
When rice is done, mix spinach, rice, beans and tomatoes (generally in a
large bowl). Snarf. Not only does it taste good, but it's really
colorful with the yellow rice, black beans, red tomatoes and green
spinach. Very satisfying. Even my almost-3-yr-old loves it.
Approximate total time: 25-30 minutes (time to cook rice) Source:

apparent original Posted by mvklj@mvgpl.att.com (Karen L J Carr +1 508
960 6346) to the Fatfree Digest [Volume 16 Issue 5] Mar. 9, 1995.

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Bran Muffins (Lacto)
Recipe By :
Categories :
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1 1/2 cups stoneground wholemeal sr
flour
1/2 cup non-fat youghurt -- sugar
free
1/4 cup unprocessed bran
1 cup natural sultanas or raisins
1/4 cup skim milk powder
1 egg white or substitute
1/2 cup unsweetened apple or grape
juice
Preheat oven to 180 C or 375 F. Combine all ingredients until the mixture
resembles cake consistency. Place spoonfuls into non-stick muffins tins
(or use spray oil substitute). Bake in the oven for 15 to 20 minutes until
brown.
Posted by "Paul Carreno" <PCARRENO@acserv.ad.cowan.edu.au> to the Fatfree

Digest [Volume 14 Issue 24] Jan. 24, 1995. :From my lifesaver book "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)

Categories :
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2 cups apples -- grated
1/4 cup lemon juice -- freshly squeezed
4 cups bread cubes -- whole-grain, small
1/2 cup nonfat cottage cheese
1/3 cup raisins
2 cups skim milk
1/4 cup skim dry milk
2 egg whites
1/4 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-stick 8 X 8 baking dish
(perhaps with some cooking spray), and cover with 1 cup of apples, 1/4 cup
cottage cheese, 1/2 the raisins, and some of the cinnamon. Blend the
milk, milk powder, egg whites, and sugar together until smooth. Pour 1
cup of this mixture over the ingredients in the baking dish. Now repeat
the layers of bread, apples, and liquid, ending with the bread. Pour the
last of the milk mixture over the top, sprinkle with cinnamon, and dot
with applesauce. Let the pudding sit for 20 minutes or longer. Bake,
covered, for 45 minutes. Let it stand for 10 to 20 minutes at room
temperature before serving.
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Breakfast Hash Purples
Recipe By :
Categories :
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1 purple potatoes
1 green onions (amount
according to taste)
1 garlic (amount according to
taste)
1 red peppers (amount
according to taste)
1 salt
1 pepper
1 cayenne pepper powder or
paprika (depending on heat
desired)
Soak the purple potatoes in a bowl of water for about a half an hour.
This makes it very easy to scrub the skins, eliminating the need to peel
them and lose those nutrients. After scrubbing, pat them dry and cut
them into approximately 3/4" cubes. Be careful where you cut them, as they
can stain (purple potato juice!). Put them in a mixing bowl. Wash, trim,
and slice the green onions. Add to potatoes. Finely chop the garlic and
add to potatoes. Wash and cut up the red peppers to taste. I like fairly
large hunks of sweet red pepper. Add salt, pepper, and pepper powder to
taste.
Spray a little bit of Pam or other cooking spray in a non-stick roasting
pan. Bake in a 400-degree oven for approximately 1/2 hour. This time will
vary with the size and amount of the potato pieces. Stir occasionally
while baking. I have found that ensuring that they lie in a single layer
works the best and yields a crispy, not soggy, crust on the potatoes.
Sorry about the approximate amounts. I make this different every time.
We find that the combination of purple, green, red, and white makes a dish
that is a visual delight. It's also a low fat replacement for those
greasy breakfast hash browns.
Source: original.
Posted by GILLIAM@arcges.arceng.com (S. Gilliam) to the Fatfree Digest


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Broccoli Stuffed Shells
Recipe By :
Categories :
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1/4 cup vegetable broth (i used
hains fat free vegetable
broth)
1 cup chopped mushrooms
1/2 cup chopped onions
1 tablespoon minced fresh oregano
1 tablespoon minced fresh basil
2 cups nonfat ricotta cheese
2 1/4 cups chopped broccoli -- steamed
3 egg whites -- lightly beaten
18 jumbo shell macaroni -- cooked
al dente and drained
2 cups tomato sauce
fresh ground black pepper to
taste
Place broth in skillet over medium heat. Add mushrooms, onions, and
garlic. Cook, stirring, for 5 minutes or until lightly browned.
Remove from heat and stir in oregano, basil, ricotta, broccoli, and egg
whites.
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 nonstick baking

pan. Arrange shells over sauce. Top with remaining sauce.
Bake for 30 minutes or until shells are hot. Top with black pepper to
taste.

[Volume 14 Issue 25] Jan. 25, 1995. A slightly modified recipe from
Schlesinger's _500 Fat-Free Recipes_:

- - - - - - - - - - - - - - - - - -
Broccoli With Ginger
Recipe By : Bonnie Stern, in Simply HeartSmart Cooking

Categories :
-------- ------------ --------------------------------
1 teaspoon sesame oil
1 tablespoon ginger root -- finely chopped
3 green onions -- chopped
1 1/2 pounds broccoli flowerets
1 tablespoon soy sauce
1 tablespoon balsamic vinegar
1/2 teaspoon honey
Heat oil in wok or skillet. Add ginger and green onions and cook gently
for one minute, or until fragrant.
Add broccoli and stir-fry for about two minutes, just until it loses its
rawness.
Combine soy sauce, vinegar and honey. Add to skillet and cook for one
minute, or just until broccoli is tender. Taste and adjust seasonings if
necessary.
- - - - - - - - - - - - - - - - - -
NOTES : Recipe calls for asparagus, with sugar snap peas and broccoli as
suggested substitutes.
Broccomole (Mcdougall)
Recipe By :
Categories :
-------- ------------ --------------------------------
1 1/2 cups cooked broccoli stems -- tough
outer layers peeled off
1 1/2 tablespoons fresh-squeezed lemon juice
1/4 teaspoon ground cumin
1/8 teaspoon garlic powder
1/2 tomato -- diced
1 scallion -- sliced
1 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 ingredients
and mix well by hand, but do not blend. Chill before serving for best
flavor.
Note:the above was copied directly from the book. I doubled the recipe.
I also used a fresh green chili instead of canned, which I don't think I
can get over here. It was very tasty, but do not expect it to taste like
avocado. Think of it as a really good broccoli dip, and not necessarily
as a replacement for something else. Everyone at my party the other night
enjoyed it.
Posted by Jody Bar-On <jodyb@techunix.technion.ac.il> to the Fatfree

Digest [Volume 14 Issue 17] Jan. 17, 1995.

- - - - - - - - - - - - - - - - - -
Bruce's Mushrooms
Recipe By :
Categories :
-------- ------------ --------------------------------
3/4 pound mushrooms
1/2 cup sherry
x pepper Cut the mushrooms into thick slices. Using a non-stick

skillet, stir over low heat for 5-10 minutes until they shrink slightly
and the juices start coming out. Add the sherry and turn the heat up to
medium-low. Add pepper to taste. Serve when the liquid is almost all
evaporated. Yum.
Posted by Redcz@aol.com to the Fatfree Digest [Volume 14 Issue 28] Jan.

28, 1995.

- - - - - - - - - - - - - - - - - -
Butternut Apple Casserole
Recipe By : Sarah Schlesinger, 500 Fat-Free Recipes

Categories :
-------- ------------ --------------------------------
1 butternut squash -- peeled,seeded,chunkd
3 apples -- cored,peeled, sliced
1 tablespoon lemon juice
3/4 teaspoon cinnamon -- ground
1 tablespoon brown sugar
1/2 cup apple juice
Preheat Oven to 350 Degrees F. Combine squash and apples with lemon juice
and cinnamon. Place squash-apple mixture in a one quart casserole and
sprinkle with brown sugar. Pour apple juice over mixture, and cover
casserole. Bake for one hour, or until squash is fork tender.
- - - - - - - - - - - - - - - - - -
Cabbage Casserole (Lacto)
Recipe By :
Categories :
-------- ------------ --------------------------------
1 head cabbage
2 cups tvp -- dry
1 3/4 cups boiling water
1 teaspoon garlic powder
1/2 teaspoon black pepper
1/2 teaspoon marjoram
1/2 cup chopped onion
2 egg whites
1 can tomato soup -- condensed
2 cups tomato juice
1 can water
Coarsely chop cabbage and cook in 1 cup of water, covered, for 5 minutes.
Reconstitute the tvp in the boiling water. Add the onion, spices, and egg
whites.
Mix the tomato juice, soup, and water, and set aside.
Spread 1/2 the cabbage in the bottom of a 9x13 baking dish. Spread tvp
mixture on top. Cover with the remaining cabbage.
Pour the tomato mixture on top. Cover with foil. Bake at 350 for 1 1/2
hours.
Posted by rskoss@bronze.coil.com to the Fatfree Digest [Volume 16 Issue

14] Mar. 18, 1995.

- - - - - - - - - - - - - - - - - -
Cabbage Soup
Recipe By :
Categories :
-------- ------------ --------------------------------
1 head red cabbage -- bite-size
3 medium onions -- coarse-chopped
8 ounces raisins
1/2 cup brown rice -- uncooked
1 can whole tomatoes (15 oz. or
so )
1 large can tomato paste
1 splash of vinegar
1 lots of water
Put cabbage, onions, raisins, and rice in crock pot; add water to cover
generously (tough to do since the cabbage floats :-) Cook on highest
setting for a few hours, until the cabbage is faded and the water is
bright purple. Add tomatoes and vinegar. Finish cooking on lowest
cooking setting.

Digest [Volume 16 Issue 19] Mar. 23, 1995. Individual recipes copyrighted
by originator. FATFREE Recipe collections copyrighted by Michelle Dick
1995. Formatted by Sue Smith, SueSmith9@aol.com using MMCONV. Archived
through kindness of Karen Mintzias, km@salata.com.
- - - - - - - - - - - - - - - - - -
Chick Peas With Garlic And Green Chillies
Recipe By :
Categories :
-------- ------------ --------------------------------
4 cloves garlic -- (4 to 6)
crushed or minced
1/2 teaspoon cumin seeds
x Stock or sherry for Sauteeing 1 tb Tomato paste, mixed with 3 Tb water

1 15 oz can chick peas, Drained 1 Medium-large potato, peeled And
diced 1/2 c Water 1/2 ts Salt 1 To 2 fresh green chillies, Chopped 1/2
ts Ground cumin x Few drops lemon juice x Cayenne pepper, if you like It
hot....
Saute the cumin seeds and garlic in stock or sherry for 2 mins, then add
the diluted tomato paste and cook for 1 minute longer. Then add the chick
peas, water, potato, salt, green chillies, ground cumin, and lemon juice.
I find that one green chilli makes this pleasantly spicy, but if you like
it hot, add cayenne pepper or chili powder at this stage. Simmer for 20
mins. Serve with bread; I like pita bread, but crusty bread or tortillas
work just as well.
Adapted from Madhur Jaffrey's _Eastern Vegetarian Cooking_. These
quantities serve two, but you can easily double or quadruple them.
Posted by williams@vmark.co.uk (Pete Williams) to the Fatfree Digest


- - - - - - - - - - - - - - - - - -
Chick-Pea And Vegetable Stew With Couscous
Recipe By : Deborah Madison in Reversing Heart Disease (Ornish)

Categories :
-------- ------------ --------------------------------
1 cup chickpeas -- dry
1 onion -- diced 1/4"
2 garlic cloves -- minced
1 1/2 teaspoons paprika
1/4 teaspoon ground cinnamon
1/4 teaspoon cayenne
1/2 teaspoon ground pepper
1/2 teaspoon ground ginger
1 green bell pepper -- diced 1/4"
1 cup zucchini -- cubed
2 cups tomatoes, canned
2 tablespoons raisins
2 tablespoons fresh parsley -- chopped
2 tablespoons cilantro -- chopped
1 cup peas, frozen
8 oz couscous
Sort and rinse the chickpeas, then soak overnight in water. Drain and cook
in 5 cups water until tender, about 2 to 3 hours. Drain, reserving the
broth, and set aside.
Warm a cup of the check-pea broth in a skillet or sup pot and add the
onion, garlic, and the dried spices. Simmer gently until the onions have
begun to soften, about 7 minutes. Don't let the pan dry out or the spices
will burn. Add more liquid as needed.
Once the onions are soft, add the chickpeas, pepper, squash, the juice
from the tomatoes, and the chopped tomatoes, the raisins, the parsley and
cilantro. Add enough chick-pea broth or water to cover, bring to a boil,
then simmer until the vegetables are done and the liquid has reduced,
making a nice sauce. Add the green peas during the last 5 minutes.
Make the couscous and serve with the vegetables and their sauce. Garnish
with cilantro or parsley.
- - - - - - - - - - - - - - - - - -
Chili
Recipe By :
Categories :
-------- ------------ --------------------------------
2 large garlic cloves -- chopped fine
or pressed.
1 large onion -- chopped
1 green hot pepper -- chopped
1 zucchini -- diced
1 large can whole peeled tomatoes
6 ounces tomato paste
3 tablespoons chili powder (or as much as
you can stand)
1/2 teaspoon cloves
1 teaspoon white vinegar
1/4 cup uncooked brown rice
Saute the chopped veggies (all but zucchini) in about 1/2 cup water until
the onions are translucent. Add everything else and bring to boil. Lower
heat to simmer and add 4 cups of cooked or canned kidney beans. (oops, I
forgot 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.


- - - - - - - - - - - - - - - - - -
Chili-Cilantro Dressing (Mcdougall)
Recipe By :
Categories :
-------- ------------ --------------------------------
1 4 ounce can chopped
green chilies
1/4 cup chopped fresh cilantro
1/4 cup water
1/4 cup fresh lime juice
2 teaspoons honey
freshly ground pepper to
taste
Place all of the ingredients in a food processor or blender. Process until

smooth.
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 no
pepper. EVERYONE loved the dressing.
Enjoy. And I definitely recommend the New Mcdougall cookbook. The

recipes are not complicated and there is something for everyone.


- - - - - - - - - - - - - - - - - -
Chinese Steamed Buns
Recipe By :
Categories :
-------- ------------ --------------------------------
-----chinese bun dough-----
1 1 1/4 ounce active dry yeast
(2*1/4 teaspoons)
1 teaspoon granulated sugar
1 cup lukewarm water (105-115f)
3 cups all-purpose flour (reserve
1 *tablespoon if mixing by
hand)
In small bowl, sprinkle yeast and sugar evenly over the lukewarm water;
stir until yeast dissolves. Let stand 10 minutes or until foamy.
In large bowl or in food processor, combine flour and yeast mixture and
mix well, or process 1 minute. If mixing by hand, sprinkle work surface
with the reserved 1 tablespoon flour; turn dough out onto work surface and
knead until dough is smooth and elastic, about 10 minutes.
Spray large bowl with nonstick cooking spray; place dough in bowl. Cover
loosely with plastic wrap or a damp towel, and let rise until dough
triples in volume, about 3 hours. Punch down and wrap in plastic until
ready to use. Will keep 3 days in the refrigerator and up to 2 months in
the freezer.
Posted by thorp@sas.upenn.edu (Patricia Thorp) to the Fatfree Digest

[Volume 14 Issue 11] Jan. 11, 1995. :from Feb 95 Weight Watcher's
magazine, as modified by yours truly:

- - - - - - - - - - - - - - - - - -
Chipotle Cornbread
Recipe By :
Categories :
-------- ------------ --------------------------------
1 cup coarsely ground yellow
cornmeal
1 cup all-purpose flour
1 teaspoon sugar
1 teaspoon salt
1/2 cup buttermilk
1/2 cup soy milk
6 tablespoons apple sauce
4 canned chipotles -- pureed
1 Pam
1. Preheat oven to 450 degrees F and preheat two 6-inch cast iron
skillets 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 baking
powder. Fold in the egg, buttermilk, milk, apple sauce, and pureed
chipotles 3. Put non-stick stuff on pans and immediately pour in the
batter, approximately three-fourths of the way up. Bake for 25 minutes,
or until the cornbread is brown around the edges and firm. Cut each
cornbread into 4 wedges.
Source: Adapted from "Bobby Flay's Bold American Food" (p. 167) Posted
by Jessica Shawl - MPG ~ <jshawl@pcocd2.intel.com> to the Fatfree Digest
[Volume 15 Issue 30] Mar 2, 1995.

- - - - - - - - - - - - - - - - - -
Cole Slaw
Recipe By : Cita Pinnock (Reversing Heart Disease)

Categories :
-------- ------------ --------------------------------
3 cups cabbage -- thinly sliced
1 cup carrots -- thinly sliced
1/2 cup nonfat yogurt
1/4 cup italian salad dressing, low calorie
1 tablespoon onion -- minced
1/4 teaspoon celery seed
1/2 teaspoon honey
1 tablespoon italian parsley -- minced
Blend or process all ingredients except cabbage and carrots. Toss with
cabbage and carrots.
- - - - - - - - - - - - - - - - - -
Cookie Dough (Lacto)
Recipe By :
Categories :
-------- ------------ --------------------------------
-----mix well-----
1 cup white wave soy yogurt
1 cup applesauce (unsweetened)
2 c. turbinado sugar -- (2 to 3)
2 teaspoons vanilla
1 cup rolled oats (whole)
2 cups rolled oats (process in food
processor to coarse flour)
-----sift together-----
1 cup unbleached flour
1 1/2 tablespoons baking powder
1 1/2 tablespoons baking soda
1 teaspoon salt
2 tablespoons ener-g egg replacer
Combine mixtures. The baking soda should react somewhat, making the mass
fluffy and easy to stir. Add more flour until a cookie dough texture is
reached (I had to use ~ 2.75 c. total).
Add chips or fruit or whatever. Shape into balls and bake at 375 until
browned. They do brown, they don't melt around the edges in that weird
way that bad cookies do, and were considered entirely successful.
Source: Inspired by the sudden appearance of Obie's cookies in my HFS,

but finding them way too sweet, I made my own reduced-fat cookies last
night.
Posted by cgibas@cysteine.ncsa.uiuc.edu (Cynthia Gibas) to the Fatfree


- - - - - - - - - - - - - - - - - -
Corn Pone
Recipe By : Deb Steelman

Categories :
-------- ------------ --------------------------------
1/2 pound pinto beans -- cooked
1/2 cup onion -- chopped
crust:
1/2 cup cornmeal
1/2 cup flour, all-purpose
1/4 teaspoon salt
1/4 cup water
1 teaspoon sugar
Soak pinto beans over night. Bring to boil, reduce heat and cook
until beans are tender. Cook onions in veggie broth or wine. Combine
with beans. Place in casserole dish. For the crust, mix together the
cornmeal, flour, baking powder, and salt. Gradually add the yogurt and
water, then mix until smooth. Stir the sugar and cayenne into the batter.
Pour onto the bean and onions. Cook in 350 degree oven until the top
is bubbling and the crust is just beginning to brown at the edges.
- - - - - - - - - - - - - - - - - -
Corn Tortillas
Recipe By :
Categories :
-------- ------------ --------------------------------
1 1/2 cups fine cornmeal
2 tablespoons soy flour
1 cup whole wheat pastry flour
1 teaspoon salt
-----add slowly-----
1 cup cold water (approx.)
Mix and knead the dough a little. Divide into 6 equal parts. Roll each
portion very thin on floured board or between waxed paper. Bake on hot
ungreased iron grill. Flip over and brown other side. (Heavy skillet may
be used).
The author also recommends using these as pizza bases, or filling them
with tofu and tomato sauce and baking, Posted by Lois Patterson
<lpat@unixg.ubc.ca> to the Fatfree Digest [Volume 14 Issue 24] Jan. 24,
1995. :This recipe is from _Ten Talents_ by Rosalie Hurd: H Mix the
following dry ingredients Individual recipes copyrighted by originator.
FATFREE Recipe collections copyrighted by Michelle Dick 1995. Formatted by
Sue Smith, SueSmith9@aol.com using MMCONV. Archived through kindness of
Karen Mintzias, km@salata.com.
- - - - - - - - - - - - - - - - - -
Couscous With Zucchini
Recipe By :
Categories :
-------- ------------ --------------------------------
3 small zucchini sliced
1 small onion -- sliced
3 cups veggie stock or soy veggie
chicken flavor
1 your favorite seasonings
(curry -- garlic or Mrs.
dash)
2 cups couscous
Bring stock, onion & zucchini to a boil, simmer 15 or 20 minutes. Add

couscous. Turn off heat. Let stand 5 or 10 minutes. 2 as main dish or 4 to
6 as side dish P.s. this is pretty basic, use your favorite veggies,
mushrooms, carrots, green beans, anything. You can't go wrong. Quick and
easy Posted to fatfree Digest Thu, 15 Jul 93 11:11:36 by Jan Gordon
<jagordon@AGSM.UCLA.EDU> Individual recipes copyrighted by originator.
- - - - - - - - - - - - - - - - - -
Cranberry Muffins (Ovo Lacto)
Recipe By :
Categories :
-------- ------------ --------------------------------
1/2 cup pitted prunes
2 tablespoons water
1 1/3 cups unbleached all-purpose
flour
1 cup old-fashioned rolled oats
3/4 cup sugar
1/4 teaspoon salt (optional)
1/2 cup skim milk
1/2 cup whole cranberries -- fresh or
frozen
1. Preheat oven to 375 degrees.
2. Place prunes and water in a food processor or blender and puree.
3. Combine flour, oats, sugar, baking powder, baking soda, and salt in a
bowl.
4. In a separate bowl, mix together the prune puree, milk, vanilla, egg
whites, and cranberries.
5. Stir the wet ingredients into the dry ingredients until the dry
ingredients are moistened.
6. Transfer batter to nonstick or paper-lined muffin cups, or to muffin

cups lightly sprayed with vegetable cooking spray. Bake for 18 minutes or
until muffin tops are lightly browned and a wooden toothpick inserted into
the middle of a muffin comes out clean.
Yield: 12 small or 6 large muffins (2 small muffins or 1 large muffin

each) Preparation: 20 minutes. Cooking time: 35 minutes Note: You can
substitute 1/3 cup commercially prepared pureed prune baby food or prune
butter (found in jam and jelly or baking section of your supermarket) for
your 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 kelly roddy
<kroddy@falcon.bgsu.edu> to the Fatfree Digest [Volume 14 Issue 28] Jan.
28, 1995. :from Sarah Schlesinger's 500 Fat Free Recipes:

- - - - - - - - - - - - - - - - - -
Creamy Broccoli Soup (Lacto)
Recipe By :
Categories :
-------- ------------ --------------------------------
3 cup(s) vegetable stock
4 medium carrot -- chopped
1 cup(s) celery -- diced
1/2 cup(s) onion -- chopped
10 ounce broccoli frozen -- 10
oz Pkg 1/2 Teaspoon(s) Salt 1/4 Teaspoon(s) Pepper 2 Cup(s) Milk

skim 1/4 Cup(s) All purpose flour 6 Ounce(s) Cheddar, Healthy Choice
FF Bring vegs to boil in stock. Reduce heat and simmer for ten minutes.
Mix milk and flour. Slowly add into soup. Heat to boiling, stirring
constantly. Boil and stir for 1 minute. remove from heat. Ladle hot soup
over cheese into four bowls.
Nutritional Analysis - Calories 199, Total Fat (0.69 g ) Calories from

Protein: 42 % Carbohydrate: 55 % Fat: 3 % Posted by
tkreider@census.gov (Tom Kreider) to the Fatfree Digest [Volume 14 Issue
22] Jan. 22, 1995. :Altered from original in New Choices - Betty Crocker:

- - - - - - - - - - - - - - - - - -
Crockpot Barley
Recipe By :
Categories :
-------- ------------ --------------------------------
1 cup brown rice
1 cup barley
6 carrots -- chunked
1 onion -- chopped
1/2 pound mushrooms -- chopped
1 dash garlic spice blend
8 cups water
1 bragg's aminos to taste
put a lid on it and cook on low overnight.
In the AM I added a dash of Bragg's Aminos for the saltiness I wanted. It

was really good and my spouse had seconds. There is enough left for at
least one more breakfast for two.
Source: I bought Mary McDougall cookbook II and adapted this recipe for
grains.
Posted to Fatfree Digest Tue, 10 Aug 93 13:54:57 By Jan Gordon

<jagordon@AGSM.UCLA.EDU> Individual recipes copyrighted by originator.
- - - - - - - - - - - - - - - - - -
Crunchy Fruit Crumble
Recipe By : Jennifer_Kay@IUS5.IUS.CS.CMU.EDU
Categories :
-------- ------------ --------------------------------
topping
1 cup oatmeal
1 cup brown sugar
1/2 cup flour
1 teaspoon cinnamon
1/4 cup apple juice, frozen concentrate -- defrosted
frozen fruit
Fill a baking dish about an inch high with frozen fruit (peaches, rhubarb,
strawberries, and blackberries for example). Defrost and leave the liquid
in there.
Mix together other ingredients, and drizzle into the mixture the Apple
juice concentrate, stirring until the mixture forms small clumps.
Put resulting mixture on top of fruit and bake at about 1/2 hour at 350
degrees F.
- - - - - - - - - - - - - - - - - -
Cup Of Vegetable Soup
Recipe By :
Categories :
-------- ------------ --------------------------------
1/3 cup dried vegetable flakes (any
combination of tomatoes
peas, onions, broccoli
zucchini, celery -- carrots)
1 tablespoon bulgur wheat
1 tablespoon small pasta
1/4 teaspoon dried parsley
1/4 teaspoon dried basil
1 pinch garlic powder
1 pinch onion powder
1 salt and pepper to taste
2 cups boiling hot broth
Place dried vegetable in a blender and whirl til they are the size of
small peas. Measure out 1/3 cup, use the rest some other time. Put this
and the other ingredients in a thermos. Pour boiling broth over and let
sit.
Source: at lunch I happened to pick up a dehydrator and there was a

recipe for something like that in the instruction booklet.
Posted by Christel=Reeve%SQA%Banyan@magnolia.banyan.com to the Fatfree


- - - - - - - - - - - - - - - - - -
Curried Bean Sandwich Spread (Mcdougall)
Recipe By :
Categories :
-------- ------------ --------------------------------
3/4 cup water
1 onion -- finely chopped
1 cup diced celery
1 green pepper -- diced
1/2 cup diced carrot
1 garlic cloves
2 1/2 teaspoons curry powder
3 cups cooked white beans
Place water in saucepan and add all the vegetables and the garlic. Cook,
stirring occasionally, for 15 minutes. Stir in the spices and soy sauce,
mix well. Remove from heat. Add beans, mix well. Place mixture in food
processor and process briefly until chopped but not pureed. Chill.
Posted by Timo <tbraam@census.gov> to the Fatfree Digest [Volume 14 Issue

27] Jan. 27, 1995. :From the _New McDougall Cookbook_:

- - - - - - - - - - - - - - - - - -
Curried Rice With Lentils
Recipe By :
Categories :
-------- ------------ --------------------------------
1 fatfree broth or water
(replaces the 1-2 tbsps. oil
to saute with)
3/4 cup dried lentils
1/2 onion -- chopped
3 cloves garlic -- minced or put
through a press
1/2 teaspoon turmeric
2 teaspoons curry powder -- (2 to 3)
to taste
1 cup brown rice
4 cups water
2 fatfree vegetable cubes
1 salt to taste
1/2 cup raisins or currants
1/4 cup sunflower seeds (use less or
omit to lower fat)
1 large , tart apple -- or
2 medium -- diced
-----garnish-----
1 cup plain/lowfat yogurt
1/4 cup raisins or chutney
Heat the fatfree broth/water in a heavy-bottomed soup pot, 2-quart

saucepan, or Dutch oven and saute the onion with 1 clove of the garlic
until it begins to turn translucent. Add the ginger, turmeric, and curry
powder and saute for a few minutes longer. Add more broth/water, if
necessary, and the rice, and saute for 2 minutes. Add the lentils, water,
bouillon cubes, remaining garlic, raisins, and sunflower seeds and bring
to a boil. Cover, reduce the heat, and simmer for 25 mins. Add the apples
and simmer, covered, for another 10 to 15 minutes, or until the water is
absorbed. Serve topped with yogurt and the additional raisins.
Source: This is a recipe taken from the book 'Fast Vegetarian Feasts' by
Martha Rose Schulman. Posted by Tabatha.wnin@smtp.usi.edu (Tabatha) to the
Fatfree Digest [Volume 16 Issue 8] Mar. 12, 1995.

- - - - - - - - - - - - - - - - - -
De-Gassing Beans
Recipe By :
Categories :
-------- ------------ --------------------------------
1 text file
Here's a method for de-gassing dried beans that seems to work. It's from
the new book Fat Free, Flavor Full by Dr. Gabe Mirkin and Diana Rich.
"Put the beans in a large pot and cover them with water. Bring them to a
boil and take them off the heat. This breaks the capsules surrounding the
beans and allows stachyose, verbascose and raffinose, the gas-causing
sugars, to escape into the water. Stir a couple of tablespoons of baking
soda into the water and let the beans soak overnight. Drain the soaking
water off the beans and rinse them several times. (If you eat the soaking
liquid, you will cause unbelievable discomfort for yourself and those
around you.)" Then you cook 'em and eat 'em. End of story, so to speak.
I've used this method with pinto beans, but rarely soak them for more than
4 hours (because when I'm hungry for beans I want them today, not
tomorrow). I've found it better than Beano, but of course your mileage
may vary.
Source: Summarized from _Fat Free, Flavor Full_, Dr. Gabe Mirkin & Diana
Rich.
Posted by paul.barker@tcs.wap.org (Paul Barker) to the Fatfree Digest

- - - - - - - - - - - - - - - - - -
Deb's Hummus Sandwiches

Categories :
-------- ------------ --------------------------------
2 pita bread, whole-wheat
1/2 cup hummus (home-made)
1/2 cup pickled red onions
2 cups mixed salad greens
1/2 red bell pepper -- chopped
Cut Pita Loaves in half. Spread hummus equally on the insides of all four
pieces of pita. Divide the remaining ingredients equally among the four
sandwiches.
- - - - - - - - - - - - - - - - - -
NOTES : See recipies for Hummus and Pickled red onions elsewhere
Dr. Baker's Fiber Muffins
Recipe By :
Categories :
-------- ------------ --------------------------------
2 cups all-bran extra fiber
1 1/4 cups orange juice
1/2 cup prune butter *
1/2 cup brown sugar
2 egg whites
4 teaspoons psyllium
1/2 cup raisins
1 1/4 cups whole wheat flour
1 teaspoon cinnamon
6 prunes (for prune butter)
1/3 cup water (for prune butter)
2 tablespoons wheat germ
Preheat Oven to 400 degrees Spray Muffin Pan with quick spray of Pam and
add 1/2 teaspoon Wheat Germ to each muffin tin. Shake pan so bottom of
each tin is covered.
Puree prunes and water in blender to make 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, baking powder, and cinnamon. 3. Fold dry ingredients into All-Bran
mixture. Blend until all dry ingredients are moist. 4. Fill 12 muffin
tins with batter. Tins will be very full. 5. Bake at 400 degrees for 20
minutes.
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


- - - - - - - - - - - - - - - - - -
Easy Cabbage Casserole
Recipe By :
Categories :
-------- ------------ --------------------------------
1/2 cut up a head of cabbage (or
more)
1 handful or two of rice
1 some tomato sauce -- tomato
paste -- and/or canned
tomatoes (crushed or
diced--not whole)
1/2 head cabbage
1 some more rice
1 some more tomato
1 chopped onion and garlic
1 seasonings to taste
Let it simmer for a couple of hours, stirring occasionally. Or, put the
whole thing in the crockpot on low in the morning and it'll be ready for
dinner.
Source: My mom taught me [how to] make this.
Posted by "gayle statman" <gayle_statman@kdc.com> to the Fatfree Digest


- - - - - - - - - - - - - - - - - -
Easy Salad Recipe
Recipe By :
Categories :
-------- ------------ --------------------------------
1 cucumber -- diced small
1 green pepper -- diced small
2 bananas -- thinly sliced
2 oranges -- peeled and cut into
sm Wedges 1 c Plain nonfat yogurt Mix and serve. (yes that's it!)
Posted by aiko@epoch.com (Aiko Pinkoski) to the Fatfree Digest [Volume 14
Issue 31] Jan. 31, 1995. :This salad is also from 500 Fatfree Recipes:
- - - - - - - - - - - - - - - - - -
Eggplant In Tomato-Wine Sauce
Recipe By :
Categories :
-------- ------------ --------------------------------
2 + cups dry pasta shells (i
used small shells)
1/3 water
1/4 cup vinegar (favorite flavor -- i
used white)
1 large eggplant -- peeled and cubed
1 small red onion -- chopped
1/2 cup mushrooms -- (1/2 to 1)
chopped
1/2 cup chopped chives
2 tablespoons finely chopped/minced
garlic
1 medium tomato -- chopped
4 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
Cook pasta shells. While cooking pasta heat a large skillet with the
water and vinegar. When getting hot add the cubed eggplant, onion, chives,
garlic, green peppers, and mushrooms. Saute till soft (I sauteed at fairly
high heat for about 15-20 minutes stirring a lot. I like eggplant to be
pretty). When done add to the pasta along with the tomato sauce, oregano,
salt, pepper and red wine. stir and heat gently (on low). This was
actually fairly easy to make, the only time consuming part was peeling the
eggplant and chopping veggies.
Posted to the Fatfree Digest Tue, 21 Dec 93 08:38:04 By
jf_adams@unhf.unh.edu (Jonathan Adams - UNH Graduate School) Individual
recipes copyrighted by originator. FATFREE Recipe collections copyrighted
by Michelle Dick 1995. Formatted by Sue Smith, SueSmith9@aol.com using
MMCONV. Archived through kindness of Karen Mintzias, km@salata.com.
- - - - - - - - - - - - - - - - - -
Eggplant Ole (Adapted)
Recipe By : The Meatless Gourmet (Bobbie Hinman)

Categories :
-------- ------------ --------------------------------
1 medium eggplant -- cubed 1/2"
2 tablespoons water
2 cups tomatoes -- chopped
4 ounces green chiles -- chopped
3 cloves garlic -- crushed
1/2 teaspoon cumin
1/2 teaspoon chili powder
1/4 teaspoon salt
1/8 teaspoon pepper
1/2 cup cheddar cheese, nonfat
2 bread slices -- cubed
Preheat oven to 375 degrees. Lightly spray 1 1/2 quart casserole

with Pam. In a large non-stick skillet, saute onion, garlic and
eggplant. Cook, stirring frequently, 10 minutes. Remove from
heat. Add remaining ingredients, mix well. Spoon mixture into
prepared casserole. Bake covered 30 minutes.
- - - - - - - - - - - - - - - - - -
Eggplants With Raisin-Couscous Stuffing
Recipe By : Reader's Digest-One Dish Meals, the Easy Way (adapted)

Categories :
-------- ------------ --------------------------------
2 medium eggplants -- halved lengthwise
1/2 cup couscous -- or rice
1 1/2 cups chickpeas, cooked -- drained and rinsed
1 1/4 cups cherry tomatoes -- halved
1 cup nonfat yogurt
4 ounces nonfat cottage cheese
1/2 cup raisins
1/4 cup fresh basil -- minced
1/2 teaspoon salt
Preheat the oven to 400 Degrees F. Prick the eggplant skins with a fork,
then warp each half in foil. Place on a baking sheet and bake for 25
minutes or until soft; cool until easy to handle. Meanwhile, prepare the
couscous according to package directions.
Mix the couscous, chickpeas, cherry tomatoes, youghurt, cheese, raisins,

basil, salt, and pepper in a large bowl.
With a spoon, gently scoop out the eggplant flesh, leaving the shells
intact. 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" baking pan,
and bake uncovered for 15 minutes our until piping hot.
- - - - - - - - - - - - - - - - - -
Fat Free Grilling A La Paul Prudhomme
Recipe By :
Categories :
-------- ------------ --------------------------------
1 vegetables
1 balsamic vinegar
1 onions
1 garlic
1 tamari sauce
1 cajun spices
1 tomato sauce
1 broth
1 corn starch
I saw Paul Prudhomme, the Cajun cook, on a "Home" show this weekend. He
said the secret to cooking without fat is to have the non-stick pan *HOT*
when you put the vegetables in to start cooking. He recommended the pan be
at 350 degrees and he had a special flat, circular thermometer that he
lays in the pan to check the temperature.
Has anyone used one of these thermometers??? How did it work? Paul's
technique for cooking was also very interesting. He started by browning
sliced peppers (yellow and red) and carrots in the hot pan. He later added
more of the same vegetables so that they would be less cooked and have a
different flavor. He said this added to the complexity of flavors in the
dish. He also added spices (Cajun of course) at each level of cooking.
After he cooked the vegetables, he added 1/4 cup of balsamic vinegar and
1/4 cup of tamari and cooked that down. He later added broth, tomato sauce
and corn starch... and more spices. I think he also put in onions and
garlic at the same time as the vinegar and tamari.
Posted by Mary E Fernquist <M-FERN1@vm1.spcs.umn.edu> to the Fatfree


- - - - - - - - - - - - - - - - - -
Fat Substitutes
Recipe By :
Categories :
-------- ------------ --------------------------------
***** NONE *****
FAT SUBSTITUTES.
One of the big problems for Vegetarian Very Low Fat cooking is how to
remove oil and other fats from recipes to adapt them to your new cooking
style. 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 of

applesauce (in baking).
3. Substitute Corn Syrup. ( light ) in any recipe calling for

butter. The result is a much lighter muffin.
4. FAT SUBSTITUTE: > > 6 ounces prunes > 1 cup water > 2 tsp. vanilla
5. I use tofu in baked goods in place of the oil. It adds moisture &
protein without much fat. There is no taste to speak of and the
consistency is a little heavy, but with some experimenting I'm sure you
can find the right amount. My kids (20 & 23) don't even know it's there,
and I have a hard time getting them to eat tofu, because it sounds too
healthy.
6. substitute in fat free cream cheese for the butter (suggested in a

fudge recipe).
7. > While keying in some of my ancient recipes to MasterCook the other

day, I >came across this interesting substitution -- a rice puree
substitute for >oil in salad dressings.
>It is prepared by cooking 1/2 cup rice in 4 cups water till very soft
>(45 minutes, as I recall), then pureeing it in a blender or food
processor. >Supposedly, the bland flavor blends well with other dressing
ingredients, and >the puree also holds herbs and spices in suspension. No
specific substitution >quantities were given; the author advised
experimentation.
- - - - - - - - - - - - - - - - - -
Fat-Free Fudge Brownies

Recipe By :
Categories :
-------- ------------ --------------------------------
1/2 cup whole wheat flour
1/4 cup unbleached flour
1 cup sugar
1/4 teaspoon salt
1/3 cup unsweetened applesauce
3 egg whites or equivalent
1 teaspoon vanilla
Combine dry ingredients. Combine wet ingredients. Combine wet and dry
ingredients. Pour into an 8x8 in pan sprayed lightly with nonstick
cooking spray. Bake at 325 F. for 23-25 min., or just until the edges are
firm and the center is set. (It took 30 min. in my oven, but I live at
6000 ft.) COOL TO ROOM TEMPERATURE and cut into squares.
Posted by mormaker@rmii.com to the Fatfree Digest [Volume 14 Issue 31]

Jan. 31, 1995. y :adapted from SECRETS OF FAT-FREE BAKING by Sandra
Woodruff:

- - - - - - - - - - - - - - - - - -
Fatfree 3 Bean Salad
Recipe By :
Categories :
-------- ------------ --------------------------------
1 pound fresh green beans -- 1"
1 piece -- steamed until tender
& cooled
1 15 oz can garbanzos -- (15 to 16)
1 15 oz can kidney beans -- (15 to 16)
1 large red onion -- coarsely chopped
1/2 cup seasoned rice vinegar
Combine all ingredients in a sealed plastic container and shake well. Let
sit in fridge overnight, gets better with age, up to 10 days in the
fridge.
Posted by Judy.Mingram@west.sun.com (Judy Mingram - SunSelect) to the


- - - - - - - - - - - - - - - - - -
Fatfree Products
Recipe By :
Categories :
-------- ------------ --------------------------------
***** NONE *****
FAT-FREE PRODUCTS
The following is a list of Fat-Free grocery items that we like. These are
readily available in Milwaukee area grocery stores, and we use most of
them a lot.
Heathy Choice Pasta Sauces - Fat free, low salt, and delicious. Definitely
saves time over cooking your own sauce. Having these on hand allows you
to make a very quick spaghetti dinner when pressed. Available at almost
all area stores (although different stores seem to have different
varieties).
Henri's Fat-Free Salad Dressings - No oil, and also no aftertaste. The

Honey-Dijon is our favorite. French and Italian are also very good. Also
available in almost all area stores.
Heathy Choice Fat-Free Grated Cheeses - Cheddar and Mozzarella. It tastes

ok in recipes that call for cheese, but I don't think I'd try eating it.
Doesn't melt too well.
Old El Paso Fat-Free Refried Beans - Warm these up, put them on Fat-Free
Flour Tortillas (also pretty easy to find), add taco sauce and a little
fat free cheese, and you have great burritos in a hurry. If you are
feeling a little more industrious, cook up some onions, garlic, and
peppers, too.
Health Valley Products - Soups, Chili, Crackers. Most Fat-Free or

extremely low fat, and very good. Often found in the "diet" sections of
grocery stores, or in Health food stores.
Haagen-Daas Chocolate Sorbet - A truly excellent Fat-Free chocolate

dessert.
Boca Burgers - Original Recipe is Fat Free. And they taste amazingly like
charcoal-grilled hamburgers (especially if you tend to add ketchup,
onions, mustard, relish, etc to your burgers). Available in some
pic'n'saves, reliably available at health food stores, like Health Hut in
Brookfield. However, at about $4.00 for 4 burgers, We don't plan on having
them too much. We are starting to lose our taste for burgers, anyway.
Quaker Oats Rice Cakes - Fat-Free, Low Calorie Snack(and sometimes you
HAVE to have a snack). Lots of flavors. Our favorite is Caramel Corn.
Mori-Nu Lite Silken Tofu - This took us forever to find. Tofu is great
stuff, but relatively high in fat. This stuff is only 1 gram of fat per
serving. The only place we have found this is the Health Hut in Brookfield
(But its hard to find. Its up high in the third aisle east.)
Eggo Special K Waffles - Great frozen waffles, fat free. Available almost
everywhere.
Pepperidge Farm Fat-Free Brownies - Sometimes, you just HAVE to have a

brownie......
- - - - - - - - - - - - - - - - - -
Fatfree White Sauce
Recipe By :
Categories :
-------- ------------ --------------------------------
2 cups soy or rice milk
1/2 tablespoon parsley patch seasoning
Heat 1 1/2 cups soy or rice milk, add soy sauce and seasonings. Mix the
cornstarch with the remaining milk and add to the pot, stirring
constantly. It should thicken quickly. Cook on low heat about few minutes,
stirring. It holds well if the rest of dinner isn't quite ready.
The McDougall recipe puts the cornstarch in 1/4 cup water, but for a
gravy you don't need the extra liquid.
Source: Modified from the McDougall recipe book.
Posted by elinorl@mcn.org (Elinor Lindheimer) to the Fatfree Digest


- - - - - - - - - - - - - - - - - -
Ff Baba Ghanoush
Recipe By :
Categories :
-------- ------------ --------------------------------
2 medium eggplants
2 tablespoons lime or lemon juice
2 cloves crushed garlic -- (2 to 5)
(to taste)
1/4 teaspoon cumin
salt to taste
pierce the eggplants and roast, whole, in a 350 oven until they collapse
and the skins are turning crispy. scoop out the eggplant flesh into a
blender. add remaining ingredients except salt. puree until completely
smooth and fluffy. taste, add salt and blend again until you like it.
Posted by Libby <eac9m@poe.acc.virginia.edu> to the Fatfree Digest


- - - - - - - - - - - - - - - - - -
Ff Hummus/Eggplant Recipes
Recipe By :
Categories :
-------- ------------ --------------------------------
***** NONE *****
x Garbanzo beans x Eggplant x Lemon (1 juiced) x Garlic (6 cloves)

For fatfree hummus, I soak and cook garbanzo beans, 1/2 to 1 pound
depending on what you want. I bake one whole eggplant in the oven until
the skin is black and the flesh is soft.
Cool and peel the eggplant, blend in the food processor or blender with
the garbanzo beans, adding the juice of one lemon, a couple or six cloves
of garlic and salt to taste. Blend it all up until smooth. Yuuummy.


- - - - - - - - - - - - - - - - - -
Fit In Your Pants, Eggplants (Vegan)
Recipe By :
Categories :
-------- ------------ --------------------------------
3/4 pound eggplant -- peeled and cut in
1 cubes
3 cloves garlic
1 1/4 cups veg. broth (i use "chicken"
flavor)
1/2 cup rice
1/2 teaspoon thyme
1 bay leaf
1/4 teaspoon cayenne pepper or pepper
flakes
1 cup crushed tomatoes
pepper to taste
Saute onions and garlic in 1/4 cup of broth until wilted. Add eggplant
and pep per and mix. Cook for about 5 minutes. Add the rest of the
ingredients and cook c overed until the rice is done (stir occasionally).
Remove the bay leaf. This recipe really holds in the heat so let it cool
in the pan for a while. Enjoy *Note: Some types of rice require
different water/rice ratios. Adjust the bro th and rice quantities
accordingly. You may need to add a little more broth or water during the
cooking process. I think the eggplant soaks some of it up.
Posted by Roni.Gildenston@corp.sun.com (Roni Gildenston) to the Fatfree

Digest [Volume 14 Issue 20] Individual recipes copyrighted by originator.
- - - - - - - - - - - - - - - - - -

Foil Dinners
Recipe By :
Categories :
-------- ------------ --------------------------------
1 onion sliced
1 bell pepper sliced
1 zucchini sliced
3 carrots sliced -- (3 to 4)
6 mushrooms
6 small red potatoes cubed (large)
1 falafel mix
1 any seasoning you like (i
like cayenne and black
pepper)
Start charcoals. Mix the falafel per instructions. Cut all vegetables.
When falafel is ready, get a piece of foil big enough to fit all the
ingredients. (You'll know how big after you do your first one!) Put
shiny side in. (I don't know why, just do it!) Put some falafel mix in
the middle, shape like an oblong pattie. Put some of each vegetable on
top, watch for carrots that like to roll off. :-) Sprinkle lots of
seasoning.
Now the tricky part, closing the foil. You make a boat and take the long
sides, put them together and roll a couple of times (as many as you can).
You then take the ends and roll them upwards as far as you can. I take
another piece of foil and wrap it again the same way in the same
direction. You want to do it in such a way that no juice or steam can
escape.
Do this until you are out of food. I made six good sized dinners with
falafel and 2 with just vegetables. I probably used between 1.5 and 2
cups of falafel mix.
Put foil dinners on coals, making sure there are no flames. After about
15 minutes, you can flip the dinners. When you start to smell the food,
it probably is done. You really need to just make sure the vegetables are
cooked. You can check a dinner at any time and just close it back up if
it's not ready.
This is a really great dinner. Serve with bread if you have it. I like
to put picante sauce on mine.
Source: I changed a recipe that a friend made for us before I became a

vegetarian.
Posted by dwahl@aries.uthscsa.edu (Denise Wahl) to the Fatfree Digest


- - - - - - - - - - - - - - - - - -
Freezer Coleslaw
Recipe By : ?
Categories :
-------- ------------ --------------------------------
3 pounds cabbage head -- shredded
1/2 green pepper -- chopped
1/2 cup carrot -- shredded
1 small onion -- chopped
1 teaspoon salt
dressing
1 cup sugar
1 cup vinegar
1/4 cup water
1 teaspoon salt
1/2 teaspoon celery seed
1/2 teaspoon mustard seed
In a large bowl, combine the first five ingredients. Let stand 1 hour.
Drain. Bring all dressing ingredients to a boil; simmer 2-3 minutes.
Cool. Pour over cabbage. Pack in freezer containers; freeze. Yield:
about 4 pints.
- - - - - - - - - - - - - - - - - -
Freezing Herbs
Recipe By :
Categories :
-------- ------------ --------------------------------
none
The best guide I've seen to freezing, drying, canning, and otherwise
preserving all manner of foods is _Stocking Up_ by Carol Hupping:
In it is excellent advice on freezing fresh herbs for later use.
Basically, you should blanch the herbs for a few seconds before freezing.
The Rodale Food Center did some testing, comparing herbs blanched before
freezing and those not. Here were some of the results:
BASIL: Basil frozen raw darkened to a drab grayish-green and turned

somewhat bitter, losing much of its lovely aroma. But when it was
blanched in water before freezing, it stayed green (although darker than
when fresh) and was flavorful and aromatic. Surprisingly, steam blanching
was not as successful.
DILL: The blanched sample was far superior to the raw, frozen one: It was
more tender, brighter green, and more flavorful. Instructions for freezing
fresh herbs are to:
1. Wash if visibly dirty 2. Hold by stems with tongs and dip into boiling
water briefly, swishing around. Remove when color brightens. 3. Cool by
holding under cold running water and blotting dry with towels or let them
air cool. 4. Remove stems and either leave whole or chop 5. Lay out flat
on waxed paper, roll up or fold paper if you have a small freezer. You
want to freeze the herbs so they are not touching each other. 6. Freeze.
Can be used frozen or thawed in fridge for a week.
Alternatively, you can freeze herbs into ice cubes. Remove stems and
chop, place in trays, cover with water, and freeze. You can use
pre-blanched herbs or just pour boiling water into the trays over the
herbs. These herbed cubes can be used later when you are preparing stoups,
just throw a frozen cube or two into the soup.
The book says that while frozen herbs won't taste or look quite like
fresh ones, most will come very close.


- - - - - - - - - - - - - - - - - -
Fresh Tomatillo Salsa
Recipe By :
Categories :
-------- ------------ --------------------------------
-----all quantities approximate-----
8 tomatillos depending -- (8 to 16)
on size.
12 chiles (2_serranos +
2 _jalapenos + 8_piquins) i
typically use
the serranos and jalapenos
green and the piquins red.
4 cloves garlic
1 small onion, really small -- or half
1 medium onion.
1/2 teaspoon salt
1/4 cup cilantro
Roast above ingredients in a[n oil-free] cast iron pan, turning

occasionally. Leave husks on tomatillos while you roast 'em. The husks
will be nicely blackened, the skins translucent, and the fruits soft when
they're done. [Let me add: the goal is to blacken the skin while doing
the least tomatillo-exploding that you can. That way they don't lose juice
into the pan, that burns and smells sometimes. That means moving them
around the pan as they roast.] Put roasted vegetables in food processor
with: Salt 1/2 Teaspoon Cilantro 1/4 Cup and process briefly.
Transfer to a pot, and cook the mixture for 5 minutes. [This darkens it
up a bit, and mellows the flavors. It tastes too raw otherwise.] Source:
Actually, my husband is the green-salsa preparer, so I sent him e-mail at
work, requesting the recipe. Here's the (slightly edited) reply Posted
by Cindy_Bloch@transarc.com to the Fatfree Digest [Volume 16 Issue 25]
Mar. 29, 1995.

- - - - - - - - - - - - - - - - - -
Frozen Bouillon Cubes
Recipe By :
Categories :
-------- ------------ --------------------------------
2 cups homemade vegetable stock
1/2 cup dry white wine, vermouth -- or
sherry
1 bay leaf
2 shallots -- chopped
Combine all ingredients and simmer until reduced to 1 cup. Remove bay
leaf and shallots. Pour liquid into ice cube trays and freeze. After
frozen, store in zip-lock bags in freezer.
Posted by Michelle Dick <artemis> to the Fatfree Digest [Volume 14 Issue

22] Jan. 22, 1995. :This is a recipe adapted from Harriet Roth's
_Deliciously Low_:

- - - - - - - - - - - - - - - - - -
Fruit Pudding (Lacto)
Recipe By :
Categories :
-------- ------------ --------------------------------
-----filling-----
1 large cooking apple (would work
fine with a dessert apple)
1 250 gram pac of
ready-to-eat prunes
4 tablespoons sugar
1 cup water
1 teaspoon lemon juice
-----topping-----
3/4 cup flour
1 pinch salt
1/3 cup skimmed milk -- or substitute
2 tablespoons apple sauce
1 tablespoon sugar
Take a pan that can go from stove to table; I have an 8-inch diameter
enameled steel casserole that works well.
Peel, core, and slice the apple. Place it in the pan with the prunes,
sugar, water, and lemon juice. Bring it to a boil.
While it is heating, sift the flour with baking powder and salt, then
stir in the milk and apple sauce. Drop the mixture by teaspoonfuls onto
the hot fruit, then sprinkle with the remaining tablespoonful of sugar.
Cover the pan and simmer for 15 mins. Serve hot.
Posted by williams@vmark.co.uk (Pete Williams) to the Fatfree Digest


- - - - - - - - - - - - - - - - - -
Fruit Smoothies
Recipe By :
Categories :
-------- ------------ --------------------------------
1 large can diced pineapples in
their own juice
1 cup finely sliced strawberries
1 crushed ice as you wish (i
like 3or4cups)
Put all ingredients in the blender and blend on high for 3 to 4 minutes or
until smooth. I use this recipe almost every other day substituting all
different types of fruit. Try it first thing in the morning, it is a
great pick - me - up!! Source: original Posted by
staford@Okway.okstate.edu (Shelli Stafford) to the Fatfree Digest [Volume
16 Issue 11] Mar. 15, 1995.

- - - - - - - - - - - - - - - - - -
Garden Burgers
Recipe By : Sarah Schlesinger, 500 fat-free recipes

Categories :
-------- ------------ --------------------------------
1/4 cup water
1/2 cup tomato -- chopped
1/2 cup red bell pepper -- finely chopped
1/2 cup green bell pepper -- finely chopped
1/2 cup zucchini -- finely chopped
1/2 cup peas
1/2 cup corn
1/2 teaspoon thyme
3 large potato -- cooked and peeled
1/4 cup skim milk
1 cup bread crumbs -- whole-grain, nonfat
Heat water in large non-stick skillet over medium heat. Add tomatoes, red
pepper, green pepper, celery, zucchini, and onions. Cook and stir for 10
minutes, or until vegetables are tender. Drain vegetables. Stir in peas,
corn, and thyme. Mash the cooked potatoes in a large bowl. Stir in egg
whites and skim milk. Stir potato mixture into vegetable mixture and
shape into 12 burgers. Place crumbs in shallow bowl, dip burger in crumbs
to coat. Brown burgers in a non-stick skillet, or in a skillet sprayed
lightly with vegetable cooking spray, for 5 mintues. Turn and saute for 5
minutes more.
- - - - - - - - - - - - - - - - - -
NOTES : next time, add garlic
Garlic Bean Soup
Recipe By : USA WEEKEND MAGAZINE APRIL 2, 1995

Categories :
-------- ------------ --------------------------------
2 cups vegetable broth
8 garlic cloves -- peeled
1 onion -- chopped
4 cups white beans, cooked
Put broth, garlic, and onion in large bowl; cover. Microwave for 20
minutes or until vegetables are soft. Transfer to a blender or food
processor, add half the beans and puree. Return soup to bowl. Add
remaining beans and microwave 5 minutes or until beans are heated through.
- - - - - - - - - - - - - - - - - -
NOTES : Use large garlic cloves.
Garlic Bread
Recipe By : Olive McFarlane

Categories :
-------- ------------ --------------------------------
1 1/2 tablespoons garlic -- minced
3/4 cup hot water
2 packets butter buds
1/2 french bread loaf
***optional**
6 tablespoons tomato -- chopped and seeded
1 pinch rosemary -- chopped
1 pinch oregano or basil -- chopped
Preheat oven to 350 degrees. Bring the garlic and water to a boil.
Simmer for 5 to 10 minutes. Turn off the heat and whisk in Butter Buds.
Pour or spoon the garlic stock over the sliced bread. If desired,
distribute the tomato and herbs over the bread. Wrap the bread in foil
and bake for about ten minutes. Open the foil and broil for about one
minute more until the desired warmth or crispness.
- - - - - - - - - - - - - - - - - -

Garlic Lover's Lentil Soup
Recipe By :
Categories :
-------- ------------ --------------------------------
1 tablespoon broth or water
1/4 cup coarsely chopped garlic
2 cups thinly sliced leeks (white
and light green parts)
or coarsely chopped onions
2 large carrots -- halved lengthwise
and cut into 1/4*inch
slices
2 large celery ribs -- diced
1/2 pound fresh mushrooms -- halved (if
small) or quartered
2 cups dried lentils -- picked over
and rinsed
6 cups boiling water
1 1/4 teaspoons dried rosemary leaves
1 teaspoon dried thyme or marjoram
leaves
2 large bay leaves
1/4 teaspoon crushed red pepper flakes
2 large red bell peppers, roasted
seeded -- and diced
1/2 cup minced fresh -- (1/2 to 3/4)
parsley
2 teaspoons balsamic -- (2 to 3)
vinegar
salt and freshly ground
pepper to taste
Heat broth in pressure cooker over medium-high heat. Add garlic, stirring
continually, adding more water if necessary to keep from burning. After a
minute or two, add leeks and continue cooking, still stirring for another
minute. Add the carrots, celery, mushrooms, lentils, boiling water,
rosemary, thyme, bay leaves, and red pepper flakes.
Lock lid in place. Over high heat, bring to a high pressure. Lower the
heat just enough to maintain high pressure and cook for 7 minutes. Allow
the pressure to come down naturally or use a quick-release method. Remove
the lid, tilting it away from you to allow any excess steam to escape. If
the lentils are not quite tender, either return to high pressure for a few
more minutes or replace (but do not lock) the lid and simmer until the
lentils are done.
Remove the bay leaves. Stir in the roasted red bell peppers, parsley,
just enough vinegar to bring up the flavors, and salt and pepper to taste.
Serves 6-8 Posted by artemis@netcom.com (Michelle Dick) to the Fatfree


:A recipe adapted from Lorna Sass's _Vegetarian Cooking Under Pressure_:

1.807
- - - - - - - - - - - - - - - - - -
Garlic Mashed Taters (Lacto)
Recipe By : KSipes@SEIC.COM
Categories :
-------- ------------ --------------------------------
1 pound new potatoes -- unpeeled
3 cloves garlic -- peeled
4 tablespoons nonfat yogurt
3 tablespoons nonfat sour cream
1/8 teaspoon salt
fresh gound black pepper
Place potatoes and garlic in pot with enough water to cover and cook until
potatoes are tender. Drain and mash, then stir in yogurt, sour cream, and
salt and pepper.
The recipe actually called for light sour cream, and nutritional analysis
was: 270 cals, 2 g. fat, 8 milligrams cholesterol, 185 milligrams sodium,
7 g. protein, 60 g. carbohydrate.
Posted by KSipes@SEIC.COM to the Fatfree Digest [Volume 14 Issue 19] Jan.

19, 1995. :Phila. Inquirer, written by Marian Burros:

- - - - - - - - - - - - - - - - - -
Ginger Snaps
Recipe By :
Categories :
-------- ------------ --------------------------------
1/4 cup apple butter (or other fat
substitute)
1/2 cup molasses
1 1/2 cups whole wheat pastry flour
1/2 teaspoon ginger powder
1/4 teaspoon ground cloves
Preheat oven to 375 degrees. Mix all ingredients and stir well.
Form 2 dozen 1" round balls and place on a lightly sprayed cookie sheet.
Moisten the bottom of a drink glass (I use a sponge) and flatten each
ball.
Bake for 12 to 15 minutes @ 375 degrees.
(Taken from "Simply Vegan" by Debra Wasserman...modified to remove fat)

Posted by john.whitney@loebbs.com (John Whitney) to the Fatfree Digest

- - - - - - - - - - - - - - - - - -
Glazed Cumin Carrots

Recipe By : Bonnie Stern, Simply HeartSmart Cooking
Categories :
-------- ------------ --------------------------------
2 pounds carrots -- sliced 1/4" thick
2 teaspoons vegetable oil
1 garlic clove -- minced
1 tablespoon ginger root -- chopped fine
1 1/2 teaspoons cumin
1 tablespoon honey
1 1/2 cups chicken broth -- or water
Heat oil in deep skillet and add garlic and ginger,. Cook gently for 1
minute. Add cumin and cook for 30 seconds.
Add carrots, honey, salt and stock., Cook over medium heat, uncovered,
until all liquid evaporates and carrots are tender. If liquid evaporates
before carrots are tender, simply add water.
Taste and adjust seasonings if necessary
- - - - - - - - - - - - - - - - - -
Golden Broth
Recipe By :
Categories :
-------- ------------ --------------------------------
1 onion chopped
1 clove garlic
1/2 cup yellow split peas.
2 quarts hot water
Put all ingredients in a large pot and simmer at least half an hour.
Strain for a thin stock or puree for a thick one (I haven't tried
pureeing).
Posted by "Susan J. Starr" <sjstarr@qvarsx.er.usgs.gov> to the Fatfree


- - - - - - - - - - - - - - - - - -
Golden Noodle Soup
Recipe By :
Categories :
-------- ------------ --------------------------------
2 quarts golden broth (follows)
1 big handful whole wheat
1 rib bon noodles (or matzoh
balls)
1 cup diced celery
1 cup diced potatoes
1 cup diced carrots
1 teaspoon salt
1/2 cup finely chopped parsley
Bring broth to a boil in a heavy pan. Add noodles, celery, potatoes,

carrots and salt. Reduce heat and simmer gently until the vegetables are
tender, about half an hour. Stir in parsley, adjust seasoning and serve.
Makes about 10 cups of soup.
Posted by "Susan J. Starr" <sjstarr@qvarsx.er.usgs.gov> to the Fatfree

Digest [Volume 14 Issue 19] Jan. 19, 1995. :This recipe is originally from
Laurel's Kitchen:

- - - - - - - - - - - - - - - - - -
Green Bean & New Potato Salad
Recipe By :
Categories :
-------- ------------ --------------------------------
1 small clove garlic
1 teaspoon tarragon vinegar
1/4 cup hellman's low fat mayo
(1g_fat/tbs)
1 pound new potatoes (or other
potatoes)
1 pound fresh green beans
Mince garlic very finely and blend into mayo along with vinegar. Set
aside to let flavors to blend. Scrub potatoes well and cut into 1-1 1/2"
pieces. Place in steamer basket and steam until just tender (10-15 min).
While the potatoes steam, trim ends off green beans and snap them in half.
Rinse potatoes under cold water and place in strainer to cool while you
steam the green beans just until crisp-tender (3-5 min). Rinse beans
under cold water until cool and place in strainer to drain. Toss potatoes
and beans with mayo mixture to coat and season with salt and pepper. You
can chill this or just eat it at room temperature. I imagine some red,
yellow or green bell pepper would also be good with this or maybe a little
onion or celery.
Posted by MAYFLIES@aol.com to the Fatfree Digest [Volume 16 Issue 27]

Mar. 31, 1995.

- - - - - - - - - - - - - - - - - -
Grilled Vegetable Sandwiches
Recipe By : Rosie Daley (In the Kitchen with Rosie)

Categories :
-------- ------------ --------------------------------
----dressing-----
1 cup nonfat yogurt
3 tablespoons dijon mustard
ground pepper -- to taste
2 tablespoons nonfat cottage cheese
1/8 teaspoon tabasco sauce
2 tablespoons shallot -- minced
1 clove garlic
---filling----
1 small eggplant -- sliced 1/4" thick
1 medium zucchini -- sliced 1/4" thick
1 medium yellow squash -- sliced 1/4" thick
1 red onion -- sliced 1/4" thick
3 teaspoons italian seasoning
1/8 teaspoon cayenne pepper
cooking oil spray
2 red bell peppers -- roasted
6 french rolls
1 large tomato
ground pepper
2 tablespoons jalapeno
8 basil leaves
8 arugula leaves
Preheat the broiler. Put all the dressing ingredients in a blender and mix
at low speed until smooth. Set aside. Arrange the eggplant, yellow
squash, zucchini and onion in a single layer on a cookie sheet. Sprinkle
the Italian Seasoning and cayenne pepper over all of the rounds. Spray
the vegetable oil over to coat lightly. Broil the vegetables for about 5
minutes, until brown. Turn the rounds over and brown the other side.
Remove the cookie sheet, leaving the broiler on. Third each of the roasted
bell peppers. Cut each of the rolls in half lengthwise and scoop out the
soft inner dough. Place them on the broiler rack and toast for about 2
minutes per side. Put a slice of tomato (or two) in the well at the bottom
of each roll. Dust with black pepper and jalapeno pepper. Evenly divide
basil leaves, arugula leaves, read pepper on each role. Layer on slices
of Eggplant, yellow squash, zucchini and onion. coat the inside of the
remaining half of each roll with the dressing, and place it on top of the
vegetables.
- - - - - - - - - - - - - - - - - -
NOTES : vegetables can also be grilled
Hearty Vegetable Stew - Vegetable Medley
Recipe By :
Categories :
-------- ------------ --------------------------------
2 cups corn noodles
1/2 cup pinto, lima -- or white
navy beans
1 tsp garlic powder
1/2 teaspoon sp salt
1 c frozen corn
1 c frozen peas
1 c sliced carrots
2 c frozen broccoli
2 c frozen string beans
1 tomato sauce
Soak beans in 2 cups of water for two hours. After two hours, drain water
and boil beans, 1 tsp. garlic powder, and salt in at least 3 cups of
water. Cook for 1 hour adding water as needed.
When beans are cooked, set aside.
Bring 4 cups of water to a boil. Add corn noodles and carrots.
When noodles and carrots are cooked, drain and mix with cooked beans,
frozen corn, peas, broccoli, string beans, and garlic powder. Add enough
tomato sauce to cover and simmer a couple more minutes until the sauce is
hot.
Posted by cscalzi@hi.com (Casey Scalzi) to the Fatfree Digest [Volume 16

Issue 26] Mar. 30, 1995.

Mintzias, km@salata.com. 1.807
- - - - - - - - - - - - - - - - - -
Herbes De Provence French Bread
Recipe By :
Categories :
-------- ------------ --------------------------------
2 1/2 cups warm water
1 package dry yeast
2 tablespoons sugar
1 tablespoon salt
2 tablespoons herbes de provence
7 cups flour
1 egg white -- lightly beaten
Stir the first five ingredients together to dissolve the yeast, sugar and
salt. Stir in the flour. Knead 10 minutes. let rise, covered, until
doubled in bulk. Punch down, knead three or four times to remove air, then
divide in four equal pieces. Shape each piece into a long loaf and place
in a well greased French bread pan; slash the top. Brush the loaves with
the egg white and let rise until doubled. Bake 10 minutes in an oven
preheated to 400, then reduce the heat to 350 and bake 20 minutes longer,
or until the loaves sound hollow when tapped. Remove the loaves from the
pans and cool on racks. Wrap in aluminum foil and freeze if desired.
Source: Mary Ann Miller, Jacksonville, Fl. The Herb Companion 12/94-1/95.
Typed by Carolyn Shaw. Joell's notes: Your fav combination of dry herbs
may be substituted for the herbes de provence for variety. Collected from
Fido Cooking Echoes 95 Reposted by joell@jolt.mpx.com.au (Joell Abbott)

- - - - - - - - - - - - - - - - - -
NOTES : Your fav combination of dry herbs may be substituted for the
herbes de provence for variety. Collected from Fido Cooking Echoes
95 Reposted by joell@jolt.mpx.com.au (Joell Abbott) to the
Individual recipes copyrighted by originator. FATFREE Recipe

collections copyrighted by Michelle Dick 1995. Formatted by Sue
Smith, SueSmith9@aol.com using MMCONV. Archived through kindness
of Karen Mintzias, km@salata.com.
</DirT>
</DirS>
</RcpE>
<RcpE name="Hopping John In A Pressure Cooker" author="">
<RTxt>
<![CDATA[
Hopping John In A Pressure Cooker
Recipe By :
Categories :
-------- ------------ --------------------------------
2 cups brown basmati rice
1/2 cup wild rice
1/2 pound frozen black-eyed peas
1 10 ounce ba frozen mustard greens
1 10 ounce ba frozen collard greens
5 1/2 cups water
1 teaspoon basil
1 teaspoon to 1*t old bay seasoning
2 cans stewed tomatoes with liquid
This is a variation of something my grandmother used to make with h*m

hocks. It's a long way from the original. This makes approx. 5 qts.,
enough to freeze half or feed a crowd.
Put the water in the cooker, turn burner to high. Stir in spices. Rinse
rices and put in cooker. Throw in black-eyed peas, greens, and stewed
tomatoes. Bring to simmer with the top off, stirring occasionally, until
frozen stuff has thawed somewhat and greens are separated. Lock the lid
down, bring to high pressure. Cook at high pressure for 30 minutes, remove
from heat and allow natural pressure release. Adjust seasoning if
necessary. tabasco sauce is a must on the table.
I use an 8-qt.cooker, cut recipe in half if you use a smaller cooker.
Posted by "Anne.Cox" <20676AC@msu.edu> to the Fatfree Digest [Volume 14

Issue 18] Jan. 18. 1995.

- - - - - - - - - - - - - - - - - -
Hot And Sour Soup
Recipe By :
Categories :
-------- ------------ --------------------------------
1/3 cup 'vegetarian' -- (1/3 to 1/2)
chicken stock powder
1 quart water
10 slices fresh ginger
1/2 cup slivered seitan
2 ozs tofu -- cubed (2 to 3)
1/2 cup carrots -- julienne
1/2 cup napa cabbage -- julienne
1/2 cup dried black mushroom slices
soaked & drained
1/2 cup sliced dried lily flower
buds -- soaked and drained
1/2 cup frozen baby peas -- rinsed and
thawed
4 scallions -- whites thin
sliced -- greens cut on thin
diagonals -- 2kept separate
2 t's rice vinegar
(unseasoned)
1 tablespoon mirin
2 t's tamari
1/2 teaspoon fresh black pepper
1 1/2 t's arrowroot
1/8 teaspoon crushed red pepper (or to
taste)
PROCEDURE. Cut and prepare all of the fresh and dried veggies, tofu and
seitan.
After the black mushrooms and lily flowers have been soaked and drained,
cut them up so they are not too stringy. NOTE: AVAILABLE ONLY AT ASIAN
GROCERY STORE **.
Simmer the first 3 ingredients for one minute and then remove the ginger.
Combine the last 6 ingredients in a bowl and mix.
Add the carrots, chinese cabbage and black mushrooms to the stock and
simmer for 2 minutes.
Add everything else except the scallion greens and baby peas and simmer
another 2 minutes. Be sure to recirculate the last 6 ingredients in the
bowl to recirculate the arrowroot before adding to the soup.
Add baby peas, adjust the seasonings and serve very hot in bowls.
Garnish with scallion greens.
My own note: After tasting this, I could not tell the difference between
this and the chicken hot and sour served at the local Chinese Restaurants.
Source: Thanks to Robert Siegal the Friendly Gourmet, previously of Jump

Start. Oriental Delights cooking class. POB 6476, Santa Rosa, Ca 95406,
(707) 573-0555.
Posted by Barbara Zimmerman <barbara@crl.com> to the Fatfree Digest


- - - - - - - - - - - - - - - - - -
Hot Mushroom Pate/Dip
Recipe By :
Categories :
-------- ------------ --------------------------------
1 medium onion -- chopped fine
1 clove garlic
1 chillie, chopped -- to taste
1 t thyme -- (1 to 2)
1 pound mushrooms (large) chopped
fine
2 tablespoons lemon juice
3/4 cup breadcrumbs
In a large saucepan gently cook 1 MEDIUM ONION, chopped finely. Add 1

CLOVE OF GARLIC and CHOPPED CHILI (to taste, about 1 teaspoon)and 1-2
TEASPOONS OF DRIED THYME. Add 500g/ie. 1 pd. MUSHROOMS (preferably large
ones) chopped finely and stir well . Cover and simmer until they are
getting soft. Add 2 TABLESPOONS of LEMON JUICE and about 3/4 CUP
BREADCRUMBS (pref. wholemeal).Cook a bit longer stirring constantly. Spoon
into a dish and eat warm on bread or as a dip, or leave to cool in the
fridge. It's great! Maree.
Source: from Rosemary Stanton's excellent `The Good Gut Cookbook`. Posted
by pronin@posgate.apana.org.au (M. Pronin) to the Fatfree Digest [Volume
16 Issue 6] Mar. 10, 1995.

- - - - - - - - - - - - - - - - - -
Hummus (Home-Made)
Recipe By : Donna Nicoletti from Reversing Heart Disease(Ornish)

Categories :
-------- ------------ --------------------------------
1 cup chickpeas -- dry
5 cups water
6 bay leaves -- or so
1 garlic clove
2/3 cup tomato puree
2 tablespoons lemon juice
1/4 teaspoon paprika
3/4 teaspoon salt
Sort and rinse the chick-peas, then soak overnight in water. Drain them,
then add 5 cups of water and bay leaves. Bring to a boil, then reduce the
heat to medium and cook for approximately 1 1/2 hours, or until the beans
are completely soft. When cooked, drain the beans and puree until
completely smooth in a food processor with the rest of the ingredients.
- - - - - - - - - - - - - - - - - -
Serving Ideas : garnish with Parsley
Indian Lentil Sandwich Spread, Mcdougall
Recipe By :
Categories :
-------- ------------ --------------------------------
1 cup cook lentils
4 cloves garlic -- pressed
2 teaspoons ground coriander
1 teaspoon ground cumin
1/2 teaspoon ground turmeric
Combine all ingredients in a small saucepan. Cook gently over low heat,
stirring occasionally, fir 5 minutes to allow flavors to blend. Chill for
one hour.

27] Jan. 27, 1995. :This is the recipe as it appears in the _New McDougall
Cookbook_.:

- - - - - - - - - - - - - - - - - -
Indian Potato Cakes (Vegan)
Recipe By :
Categories :
-------- ------------ --------------------------------
2 large potatoes -- (2 to 3)
1 large onion -- chopped
2 cloves garlic -- chopped (2 to 3)
2 slices bread, crusts removed
crumbled
1 tsp mild curry powder -- (1 to 2)
1 salt
1 dash non-stick spray
Peel potatoes, cut into cubes and boil in water until tender. Mash (may
want to add a little water to make mashing them easier).
Water/broth saute onions and garlic. Add to mashed potatoes. Add bread
crumbs, curry powder and salt. Cool enough to handle.
Form 10 to 12 four inch diameter patties and brown them in a non-stick

pan sprayed with non-stick spray.
You can also add cooked carrots, peas, and any other soft cooked
vegetables to the potato mixture before browning them. Serve as is or with
some Indian condiments like mango chutney or coriander chutney. These
patties are pretty easy to make and really good.
Source: I got a recipe off another net and adapted it for FF-ers.
Posted by Lucinda J. Rasmussen <lrasmuss@pica.army.mil> to the Fatfree

- - - - - - - - - - - - - - - - - -
Irish Seitan Stew
Recipe By :
Categories :
-------- ------------ --------------------------------
2 cups seitan -- diced
1 cup carrots -- roll-cut
1 cup parsnips -- roll-cut
1 cup onion -- diced
1 cup potatoes -- peeled and
diced
2 bay leaves
1/2 teaspoon rosemary -- whole
1/2 teaspoon garlic -- minced
1/2 teaspoon basil
1 tablespoon parsley -- fresh
2 cups water
5 teaspoons tamari soy sauce
1/2 cup celery -- flaked
4 tablespoons water -- cold
Put seitan, veggies (except celery), and herbs and spices in a large pot
(Dutch oven or small stock pot will do). Saute in a little water or
veggie broth at medium heat for about 8 minutes, stirring to prevent
burning. Add water and tamari and bring to a simmer. Cook about 10 more
minutes or until veggies are soft.
Add celery (add at end to help retain color and texture).
Mix the 4 T cold water with the cornstarch. Turn off heat under stew.
Vigorously stir in cornstarch solution. Turn heat back on under stew and
stir until thickened.
Posted by Andrew Evans <aevans@cais.cais.com> to the Fatfree Digest

[Volume 14 Issue 10] Individual recipes copyrighted by originator.
- - - - - - - - - - - - - - - - - -
Irish Soda Bread
Recipe By :
Categories :
-------- ------------ --------------------------------
3 cups all-purpose flour
2 cups whole wheat flour
2 teaspoons baking soda
1 tablespoon baking powder
2 tablespoons brown sugar
2 1/2 cups skim milk or replacer
1/2 cup currants
1/2 cup raisins
1/2 cup craisins (dried cranberries
not traditional -- i love
'em)
1 optional fruit
Preheat oven to 375 degrees F. Add all of the dried ingredients in a large
bowl and mix very well. Pour all of the milk into the bowl and stir until
a soft dough is formed. It will not be smooth at this point. Pour out onto
counter and knead the sticky mess for a few minutes.
Divide into two portions and shape into two round loaves, press down a
bit to barely flatten. Place on non-stick cookie sheet, slash a cross
across the top.
Allow loaves to rest 10 minutes then bake for 40 minutes, or until loaves
are golden. Very nice with jam.
Posted by mindy.s.mymudes@uwrf.edu to the Fatfree Digest [Volume 16 Issue

10] Mar. 14, 1995.

- - - - - - - - - - - - - - - - - -
Irish Supper - Colcannon
Recipe By :
Categories :
-------- ------------ --------------------------------
1 pound white or green cabbage
1 teaspoon salt
2 pounds white or red potatoes
scrubbed, and cubes -- (don't
peel)
2 medium leeks -- split lengthwise and
rinsed well
1 cup nonfat milk (or soy or rice
milk)
1/4 teaspoon mace
2 cloves garlic -- minced (2 to 3)
1 salt to taste
Chop the cabbage and steam, using minimal water, until quite well done.
Boil potatoes. Clean and chop the leeks, including the first couple of
inches of green, put into a saucepan with the milk and simmer until
tender.
Drain potatoes, mash well, stir in milk with leeks, cabbage, mace and
garlic.


- - - - - - - - - - - - - - - - - -
Irish Whole-Grain Soda Bread (Lacto)
Recipe By :
Categories :
-------- ------------ --------------------------------
3 cups whole wheat flour
preferably stone ground
1 cup all-purpose flour -- plus
extra for working dough
1 1/2 teaspoons baking soda
1 cup old fashioned rolled oats
2 cups buttermilk
2 tablespoons dark molasses or black
treacle
This version, flavored with old-fashioned rolled oats and dark molasses,
is similar to the soda bread served at Ballymaloe House in County Cork,
Ireland. Bake the bread early in the day and reheat it just before the
guests arrive.
Thoroughly combine ww and all-purpose flours, baking soda and salt in

large bowl. Stir in oats and make well in center.
Combine buttermilk and molasses in separate bowl. Pour mixture into flour
well and gradually work into flour with fingers or spoon.
Knead dough lightly 3 or 4 times on floured surface and divide in half.

Shape into 2 round loaves, each about 5-inch in diameter. With sharp
knife, score loaves with cross slash, cutting 1 inch deep.
Place loaves on ungreased baking sheet and bake at 425 degrees 15

minutes, then reduce heat and continue to bake 25 to 30 minutes longer or
until loaves are brown on top and sound hollow when tapped on bottom. Cool
at least 5 minutes on cooling rack. Loaves can be baked several hours
ahead and reheated in low oven. Cut into thick or thin wedges. Serve
warm or at room temperature.
Makes 2 loaves, 8 servings each. Each serving contains: 140 calories; 257
mg sodium; 1 mg cholesterol; 1 gram fat; 28 grams carbohydrates; 6 grams
protein; 0.55 grams fiber.
Source: This recipe was in our paper today, perhaps something can be
substituted for the buttermilk Posted by "Acox, Christine"
<Christine.Acox@WellsFargo.COM> to the Fatfree Digest [Volume 16 Issue 13]
Mar. 17, 1995.

- - - - - - - - - - - - - - - - - -
John's Super Bowl Salsa
Recipe By :
Categories :
-------- ------------ --------------------------------
1 32 oz. can whole tomatoes
(the big one)
1 8 oz. can tomato sauce (the
tiny one)
8 hot roasted green chilis
(about 1*1/2*cups)
3 green onions
1 clove garlic -- (1 to 2)
1 T dried red pepper (like -- (1 to 2)
the kind you sprinkle on
pizza)
chopped cilantro (or 1*t
dried)
Chop green onions into 1" chunks. Place green chili and onions, and garlic
in food processor and whip until its all good and chopped. Add drained
whole tomatoes, tomato sauce, dried chili, and cilantro. Whip until the
mixture is not too chunky, but not liquefied either. Enjoy!!! Posted by
john.whitney@loebbs.com (John Whitney) to the Fatfree Digest [Volume 14
Issue 30] Jan. 30, 1995.

- - - - - - - - - - - - - - - - - -
L'aelplermagronen De Suisse Centrale
Recipe By :
Categories :
-------- ------------ --------------------------------
11 ounces whole-grain macaroni or
rigatoni
11 ounces potatoes in small dice
2 large onions -- cut in thin circles
1/2 cup condensed skim milk (or
extra-strength reconstituted
dried)
5 ounces grated cheese
salt -- pepper
1. Cook the macaroni and potatoes in a little salted water until just done
(if possible, use soup broth).
2. Soften the onions in your favorite sauteeing liquid.
3. Drain the macaroni mixture and put onto a large platter. Add the milk
and cheese, and mix quickly (the heat of the cooked mixture will melt the
cheese). Grind some pepper on top, and garnish with the onions.
The [above] recipes are adapted from a flyer which appeared in my mailbox
here in Geneva, called "Live Better - the Magazine for the Pleasure of a
Healthy Life". The originals are not low fat; I have adapted the ones
below to be so, and have translated them from the French (and also into US
units). I have made all three, and they are all quite good. (I left the
original French titles). Enjoy! Sue Willis, on sabbatical Posted by "Sue
Willis, NIU 815-753-0667, CERN 41-22-767-5420" to the Fatfree Digest

- - - - - - - - - - - - - - - - - -
Layered Tortilla Casserole
Recipe By : Sarah Schlesinger, 500 Fat-Free Recipes

Categories :
-------- ------------ --------------------------------
1/4 cup water
1 cup onion -- chopped
1 cup celery -- chopped
1 tablespoon chili powder
1 pinch cayenne -- pepper
1 cup corn -- kernels
1 cup tomato sauce
1 cup kidney beans, cooked -- drained and rinsed
1 cup great northern beans -- drained and rinsed
6 corn tortillas -- nonfat
1 cup nonfat cottage cheese
1/2 cup cheddar cheese, nonfat -- shredded
Combine the water, onion, garlic and celery in a microwave safe casserole.
Microwave uncovered on high for 5 minutes or until onions and celery are
tender. Combine with chili powder, cayenne pepper, corn, beans, and
tomato sauce. Place 3 corn tortillas on the bottom of a 2 quart
microwave-safe casserole dish. top with 1/2 of the tomato-bean mixture.
Spread 1/2 cup of the cottage cheese over the tomato-bean mixture.
Sprinkle with 1/4 cup of the grated cheddar cheese. Repeat layers.
Microwave uncovered on high for 12 minutes or until cheese has melted, and
ingredients are warmed through. Let stand 5 minutes before serving.
- - - - - - - - - - - - - - - - - -

Le Papet Vaudois
Recipe By :
Categories :
-------- ------------ --------------------------------
1 3/4 pounds leeks -- in 1"*pieces
18 ounces potatoes -- diced
7/8 cup dry white wine
7/8 cup vegetable broth
1/2 cup evaporated skim milk
salt, pepper -- nutmeg
1. Saute the onion in your favorite liquid. Add the leeks and saute, then
add the white wine and broth, and cook covered for 15 minutes. Then add
the potatoes, season with salt, pepper, and nutmeg, and cook another 10 to
15 minutes.
2. When the potatoes and leeks are tender, add the milk and adjust the
seasoning.
This is traditionally served with sausage on top; if there is a ff veggie

one you like, try it! (No such thing here.) Very fresh crusty bread is
good with this too. (Vaud is in the French-speaking part of Switzerland;
think fresh French bread...) Posted by "Sue Willis, NIU 815-753-0667,
CERN 41-22-767-5420" to the Fatfree Digest [Volume 14 Issue 13] Jan. 13,
1995.

- - - - - - - - - - - - - - - - - -
Le Risotto Aux Champignons Tessinois
Recipe By :
Categories :
-------- ------------ --------------------------------
7 ounces brown rice
1 clove garlic -- chopped fine
1 teaspoon rosemary
1/3 ounce dried mushrooms -- soaked
get something
exotic &
flavorful
7/8 cup merlot or other red wine
2 ounces grated ff parmesan (or
sapsago -- if you can find
it)
salt -- pepper
1. Cook the rice for 15 minutes in 1 3/4 cups of water.
2. Squeeze out the mushrooms and chop them. Saute the onion and garlic in
your favorite liquid, add the rosemary and mushrooms, and boil rapidly.
Add the rice and bring to a boil.
3. Add the broth and wine, and cook for 10 minutes over a low flame.
(Note ~ at this point I had much too much liquid, so I let it cook with
the top off until enough had boiled away.) 4. Season to taste with salt
and pepper, add the parmesan, and serve promptly.
(the original advises eating promptly so it doesn't get too dry; I didn't
find this to be a problem, and even reheated it for a couple of days).
Posted by "Sue Willis, NIU 815-753-0667, CERN 41-22-767-5420" to the

Fatfree Digest [Volume 14 Issue 13] Jan. 13, 1995.

- - - - - - - - - - - - - - - - - -
Leftover Pasta Frittata (Ovo)
Recipe By :
Categories :
-------- ------------ --------------------------------
3 eggs whites
1 leftover pasta
1 seasonings to taste
Mix up 3 or so eggs whites, beat lightly pour over pasta , dump in a hot
frying pan {pammed lightly} and fry up like an omelet. Flip each side when
nicely brown. You can season the eggs beforehand with various spices.
Source: Original Posted by Janet Hatch <janet.hatch@acadiau.ca> to the


- - - - - - - - - - - - - - - - - -
Lemon-Anise-Poppy Muffins
Recipe By :
Categories :
-------- ------------ --------------------------------
1 cup all-purpose flour
1/4 cup sugar
1/2 teaspoon salt
2 tablespoons poppy seeds -- (generous
heap)
1 rind of 1 lemon
1 teaspoon lemon extract
1 teaspoon anise extract
1 powdered egg substitute
(reconstituted)
1 6 ounce white wave soy
yogurt
1 cup orange juice
Combine dry ingredients through poppy seeds. In separate bowl, mix
remaining ingredients. Make a well in dry ingredients, and combine wet
mixture. Spritz and flour a bundt muffin pan. Spoon in batter equally. The
dough will be stiff, you may have to level each muffin with moistened
fingers. Bake in pre-heated oven at 350 F, for approx. 22 to 25 minutes.
Cool in pan for 5 minutes, and on rack for another 10.
Nutrition (per serving): 278 calories Saturated fat 0 g Total Fat 2

g (8% of calories) Protein 8 g (11% of calories) Carbohydrates 56 g (81%
of calories) Cholesterol 1 mg Sodium 463 mg Fiber 1 g
Iron 2 mg Vitamin A 36 IU Vitamin C 19 mg Alcohol 0 g
Source: Original Source Fat Free Internet Mailing List - Jayne Spielman
Date Published: 4/18/94 Posted by "Rob Ryerson"
<RYERSONRA@compctr.ccs.csus.edu> to the Fatfree Digest [Volume 14 Issue
31] Jan. 31, 1995. :An Internet recipe from J. Spielman, adapted by Rob:

- - - - - - - - - - - - - - - - - -
Lentil And Rice One-Pot Supper
Recipe By :
Categories :
-------- ------------ --------------------------------
1 cup lentils
1/2 cup rice
2 cups sliced carrots
3 cups water
1 package vegetable broth
1 teaspoon garlic
1 teaspoon dried basil
1 tablespoon olive oil
Wash and pick over lentils. Place in a large saucepan with rice and
carrots. Add remaining ingredients. Bring to a boil. Reduce heat, cover
and cook until rice is done, 20 to 30 minutes.
Makes 4 servings.
Source: Kokomo Tribune, March 13, 1995 GENIE Food & Wine RT [*], Fri Mar
24, 1995, Posted by M.CARMAIN1 [Melinda] Individual recipes copyrighted
by originator. Formatted by Sue Smith, SueSmith9@aol.com using MMCONV.
Archived through kindness of Karen Mintzias, km@salata.com.
- - - - - - - - - - - - - - - - - -
Lentil Burgers

Categories :
-------- ------------ --------------------------------
1 cup lentils
2/3 cup rice
2 1/2 cups water
1 slice wheat bread
1/4 teaspoon celery salt
Cook Lentils and rice together in water till water is absorbed. mash
lentils and rice. Tear bread up and add to lentil mixture with the
remaining ingredients. Mix thoroughly, and form into patties. Broil until
browned, turning once.
- - - - - - - - - - - - - - - - - -
Lentil Enchiladas
Recipe By :
Categories :
-------- ------------ --------------------------------
3 cups water
1 cup lentils
1 onion -- chopped (recipe
called for "small" onion -- i
used a large one)
2 teaspoons garlic (i used fresh
oil-free garlic from a jar)
1 teaspoon red pepper
1 teaspoon cumin
1/2 cup salsa
1 ff tortillas
-----optional garnishes-----
1 chopped fresh tomatoes
1 salsa
Put water and beans in saucepan on med high heat. Add all ingredients
except salsa and tortillas. Bring to a boil, stirring occasionally. Reduce
heat and let cook til lentils are soft, about 45 minutes. (Keep stirring
because the beans will stick to the bottom of the pot.) Once the beans are
mushy, add salsa, stir well.
Place in tortillas, garnish as desired, and enjoy.
NOTE: I didn't soak the beans beforehand and haven't experienced any
problems. Mary McD says, in this book, that you don't need to soak
lentils.
Source: The original version of this recipe can be found in "McDougall's

New Cookbook." Modified by yours truly.
Posted by Marie <mariem@rails.coat.com> to the Fatfree Digest [Volume 16

Issue 24] Mar. 28, 1995.

- - - - - - - - - - - - - - - - - -
Lentil Loaf
Recipe By :
Categories :
-------- ------------ --------------------------------
2 cups dry brown lentils -- rinsed
1 bay leaf
1 cup uncooked fine bulgur wheat
1 cup soft whole-wheat bread
crumbs
1 egg substitute -- beaten
1 tablespoon ketchup
1 medium onion -- chopped
1 clove garlic -- crushed
1 teaspoon dried thyme
2 teaspoons dried oregano
1 teaspoon dried tarragon
salt and pepper to taste
3 tablespoons tomato paste or tomato
sauce
Prep: Cook lentils and bay leaf in pot with 6 cups water. Bring to a
boil, reduce heat, cover and simmer until lentils are soft and water has
been absorbed, about 45 min.
Combine bulgur and 2 cups water in a med. saucepan. Bring to a boil,

reduce heat, cover and simmer for about 15 min.
Preheat oven to 350F. Transfer lentils to a large mixing bowl. Add

bulgur, and remaining ingredients except tomato paste or sauce. Mix well
with your hands until thoroughly combined. Pat mixture into a 9" loaf
pan.
Bake for 40 min. until firm but not dry. During last minutes of baking,
brush top with tomato paste or sauce. Let cool for 15 min. Cut into
slices and serve warm.
This goes wonderfully with mashed potatoes and your favorite vegetable!
The leftovers taste so good in a pita pocket, and if there are mashed
potatoes leftover, I stuff the pocket with both. Mmmm! Enjoy!
Nutrition Info per serving:
341 calories, 19g protein, 2g fat, 62g carbohydrate, 28mg cholesterol,

445mg sodium, 8g fiber.
Posted by "Von Balson, Kathleen" <VBalson@IT.jea.ci.jax.fl.us> to the


- - - - - - - - - - - - - - - - - -
Lentil Stew
Recipe By : Elizabeth Powell

Categories :
-------- ------------ --------------------------------
1 pound dried lentils -- washed, picked over
2 quarts water
2 whole celery stalks -- chopped
2 whole carrots -- chopped
1 bay leaf
1/4 teaspoon thyme
1/2 cup red wine
1 can plum tomatoes
In a large soup kettle, combine all ingredients except wine and

tomatoes. Bring to a boil and simmer, over low heat for 1-1/2 hours. Add
wine and tomatoes and simmer 20-30 minutes more.
- - - - - - - - - - - - - - - - - -
Serving Ideas : Serve with a dollop of sour cream.
NOTES : * Better if made with vegetable stock. For non-vegetarians, beef,

corned beef, or ham stock may be used.
Lentil Vegetable Soup
Recipe By :
Categories :
-------- ------------ --------------------------------
2 cups dried lentils -- picked over
and rinsed
1 large onion -- chopped finely or
pureed
6 stalks celery -- chopped
finely or pureed
3 carrots -- diced
1 can (1*lb) stewed tomatoes
1 tablespoon mixed herbs (parsley
oregano, rosemary -- etc.)
ground pepper to taste
few sun dried tomatoes
minced
1 package onion soup mix (optional -- i
had about 2*cups prepared
soup
to use up so i put it in the
soup)
water
8 ounces fresh or frozen large-cut
spinach
hot sauce (optional)
Place the lentils, onion, celery, carrots, tomatoes, herbs, garlic powder,
pepper, sun dried tomatoes and soup mix in a large soup pot or dutch oven
(about 8 cups). Cover with water and simmer for 1 hour until lentils are
tender. Add spinach and hot sauce and cook for another 10 minutes or
until spinach wilts.


- - - - - - - - - - - - - - - - - -
Low Fat Bran Muffins (Ovo Lacto)
Recipe By :
Categories :
-------- ------------ --------------------------------
1/2 cup all-purpose flour
2 cups 100% bran
1 1/4 cups skim milk
1/3 cup firmly packed brown sugar
1 egg
1/2 cup applesauce
1/2 cup dried cranberries
Heat oven to 400 F. Mix flour, baking powder, baking soda and cinnamon in
large bowl. Mix cereal, milk and sugar in another bowl; let stand 5
minutes. Stir in egg and applesauce. Add to flour mixture; stir just
until moistened. (Batter will be lumpy). Spoon batter into muffin pan
lined with foil cups, filling each cup 2/3 full. Bake for 18 to 20
minutes or until browned. Makes 12.
Posted by floris@clark.net (floris) to the Fatfree Digest [Volume 14

Issue 7] Jan. 7, 1995.

- - - - - - - - - - - - - - - - - -
Lunch Rice Idea

Recipe By :
Categories :
-------- ------------ --------------------------------
1 text recipe
A near-empty refrigerator can breed creativity:
1. Mix some ff plain yogurt with dill weed, celery seed, and a little
salt. Put it in a small container.
2. Put some cooked brown rice in another, larger container.
3. At lunchtime, mix the seasoned yogurt into the rice. At 6:30 this
morning I thought, "Girl, you MUST be desperate." At 1:00 this afternoon I
enjoyed a delicious lunch.
Source: original.
Posted by asking@students.wisc.edu (Anna S. King) to the Fatfree Digest


- - - - - - - - - - - - - - - - - -
Macaroni And "Cheesy" Tofu
Recipe By :
Categories :
-------- ------------ --------------------------------
1 box macaroni cooked up
1 medium onion finely diced
1 cup (or more) mashed tofu
1 1/3 cups soy milk
2 tablespoons flour
1/2 cup nutritional yeast
1 dash vegan worcestershire sauce
3 dashes tamari sauce
1 pepper to taste
1 soy parmesan to taste
Preheat oven to 375. While macaroni is boiling, chop onion. Combine soy
milk, flour, yeast, Worcestershire sauce, Tamari sauce, pepper and garlic
powder. Put drained macaroni in an oblong baking dish. Add tofu and soy
milk mixture. Shake soy parmesan on top and mix. Bake at 375 for approx.
30 min. till done.
Source: a conglomeration of recipes.
Posted by SueSmith9@aol.com to the Fatfree Digest [Volume 16 Issue 22]

Mar. 26, 1995.

- - - - - - - - - - - - - - - - - -
Magenta Millet Pilaf
Recipe By :
Categories :
-------- ------------ --------------------------------
1 cup millet -- rinsed and drained
1/2 pound beets, scrubbed, trimmed
and cut into 1/2*inch dice
(no need
to peel.
1/2 teaspoon salt
1/8 teaspoon allspice
1 tablespoon fresh orange zest
2 oranges)
2 tablespoons minced fresh mint
6 tablespoons fresh orange juice
salt -- to taste
Heat nonstick or cast iron skillet over high heat. Toast millet till it
gives off a nice popcorn smell and starts to dance about the pan. Place
millet in pressure cooker pot when done.
Heat flame tamer and place pressure cooker on top. Add boiling water,
beets, salt, and allspice to pressure cooker. Lock lid and bring up to
high pressure. When high pressure is reached, turn down heat to maintain
pressure and hold for 10 minutes (set a timer).
Meanwhile, zest one of the oranges. You should get a yield of 1 T, if

not, use the other orange as well. (If you don't have a zester, use a
sharp potato peeler to delicately remove just the orange peel, leaving the
bitter white pith behind.) Mince the orange zest. Set aside. Squish the
oranges without breaking them by rolling them between your hands and the
counter. This will make juicing go easier. Cut in half and juice. You
should get 6 T or so. Since oranges vary in sweetness, you will want to
add the orange juice by taste.
Mince the mint and set aside.
After the 10 minutes are up on the pressure cooker, turn off heat and move
it to a cold burner. Let sit for 10 minutes and then take cooker to sink.
Run under cold water to release any residual pressure and remove lid.
Add mint and zest. Add orange juice to taste, and salt if needed. Serve.
This dish looked stunning in my black octagonal serving dish. A splash of

lemon or lime might also be tasty.
Posted by artemis@netcom.com (Michelle Dick) to the Fatfree Digest [Volume

14 Issue 24] Jan. 24, 1995. :This is from Lorna Sass's _Great Vegetarian
Cooking Under Pressure_:

- - - - - - - - - - - - - - - - - -
Maple-Oat Breakfast Buns (Abm)
Recipe By :
Categories :
-------- ------------ --------------------------------
2/3 cup rice milk
1 egg sub. equivalent for 1
egg
1 tablespoon applesauce (sub. for
b*tt*r)
2 cups bread flour
1/3 cup oat flour (process rolled
oats in food proc.)
4 teaspoons sugar
1/2 teaspoon salt
1 teaspoon yeast
1/3 cup maple syrup
1/4 cup brown sugar
1/8 teaspoon nutmeg
1/2 cup raisins -- (1/2 to 1)
2/3 cup rolled oats -- toasted in 350
oven for 10min. or until
light brown
Add the first 8 ingredients to bread machine according to manufacturer's

instructions. Set it for the dough setting (mine calls it the manual
cycle). When cycle is complete, remove dough from machine. Cover and
let rise 10 min. In a small saucepan, stir together the syrup, spices and
brown sugar. Cook over low heat until sugar is dissolved, remove from heat
and stir in raisins and toasted rolled oats. Set aside.
On a lightly floured surface, roll dough into a 12x8 rectangle. Spread

raisin mixture over dough to all edges. Roll up jelly roll style, pinch
seams to seal. Cut into 1 inch slices. Place rolls, cut sides down, on
non stick cookie sheet. I gave my sheet a couple of spritzs with cooking
spray and I think it helped. When the rolls come out, you need to use a
spatula to pry them off the pan, because the brown sugar will have stuck,
but they come right up. These had just the right amount of sweetness.
Enjoy! Posted by "Von Balson, Kathleen" <VBalson@IT.jea.ci.jax.fl.us> to
the Fatfree Digest [Volume 14 Issue 10] Jan. 10, 1995.

- - - - - - - - - - - - - - - - - -
Marinated Tofu Stir Fry
Recipe By :
Categories :
-------- ------------ --------------------------------
none
My daughter makes a wonderful marinated marinaded stir fry. She marinades
the Mari-Nu low fat tofu and veggies in soy sauce, garlic and onions. You
can cook the marinade for a few minutes to get the flavors of the garlic
and onions. Just pour over pieces of tofu and any veggies you may have on
hand or like.
Cook the veggies first, add in some of the marinade (I steam them in the
microwave). I put everything in a non stick frying pan ( I think my
daughter does this as well). When cooked, we serve it over brown basmati
rice.


- - - - - - - - - - - - - - - - - -
Marvelous Manicotti
Recipe By :
Categories :
-------- ------------ --------------------------------
6 manicotti noodles, *cooked
rinsed & drained*
1/2 package frozen chopped spinach
*thawed and squeezed
dry(er)*
1/2 cup white mushrooms
1/2 cup shitake mushrooms
1/2 cup onion
1/2 cup pepper -- *sauteed in red
wine -- open a nice bottle &
drink the rest*
1 cup fatfree cottage cheese (or
that dryer kind of cottage
cheese)
4 cloves garlic sauteed w/ the
rest of the stuff
i forgot!
italian herbs to taste
1/2 cup fatfree parmesan
All measurings except the six noodles (which serves 2) are approximate.
Really, I guess you can put in about anything you like. I left the
mushrooms out of Ben's because he's weird that way. Anyway, stuff this
mixture into the shells. You may have some left over. So sue me. Put them
in a baking dish and pour one jar of Healthy Choice f/f spaghetti sauce
over the noodles. Bake at 400 F for about 45 minutes. This is very easy
and I hope you like it as well as we do. Mangia! Posted by Cynthia Barnes
<cbarnes@bigcat.missouri.edu> to the Fatfree Digest [Volume 14 Issue 7]
Jan. 7, 1995.

- - - - - - - - - - - - - - - - - -
Matar Paneer (Vegan)
Recipe By :
Categories :
-------- ------------ --------------------------------
1 text recipe
Paneer is soft white 'farmer' cheese that is commonly used in India. I

substituted reduced-fat White Wave tofu, and it takes the place of paneer
very well. This takes about 1/2 hour to make.
start some rice cut 1 brick tofu into cubes and bake in 300 degree oven
while you prepare sauce.
1 onion (slice very thinly and saute in your favorite medium until
browned) 1 t. pressed garlic (in with the onion) 1 c. water 1 t. ginger 1
T. cumin 1 T. coriander 1/2 t. clove 1/4 t. methi (fenugreek) 1 t. salt
add spices to onion/garlic at last minute of saute. Stir until
distributed and then add water.
mix: 2 t. gram flour (chickpea flour, besan) enough water to make a thin,
smooth paste add a family size package of frozen green peas to the sauce,
and cook until hot.
dribble in the chickpea flour mixture, while stirring. The sauce will
thicken.
add: 1 cup of ground tomatoes or tomato puree juice of one lemon stir,
adjust seasonings.
Add tofu and simmer until it absorbs some of the seasonings. Add more
water if necessary.
serve with rice Posted by cgibas@cysteine.ncsa.uiuc.edu (Cynthia Gibas)


- - - - - - - - - - - - - - - - - -
Mcdougall Cajun Red Beans And Rice
Recipe By :
Categories :
-------- ------------ --------------------------------
1/2 cup water
1 onion -- chopped
2 bn scallions -- chopped
1 8 ounce can tomato sauce
1 tablespoon worcestershire sauce
1 teaspoon dijon mustard
1/2 teaspoon ground oregano
1 bay leaf
1/8 teaspoon cayenne -- (1/8 to 1/8)
pepper
1/2 teaspoon tabasco -- (1/2 to 1 1/2)
sauce
1 fresh ground pepper to
taste
4 cups cooked small red beans (3_15
1 oz --
- - - - - - - - - - - - - - - - - -
Message In A Bottle
Recipe By :
Categories :
-------- ------------ --------------------------------
1 text message
Found floating among the cyberwaves of the internet -- __ || Where

did you find the recipe files and who are you? /..\ | | Where are
you? | | | | This is the message in the bottle. If you receive
it, |____| please send the bottle back to me! If you are importing
into another recipe program, do they import properly? If the formatting
and packaging of the recipes can be improved, let me know.
+ + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + +
Credits:
~ Michelle Dick for maintaining the Fatfree Digest, a wonderful source of

information and support for those following the VLF vegetarian lifestyle.
~ Karen Mintzias at Salata.com for so graciously volunteering her time

and disk space (!) to archive and distributing these recipe collections.
~ Scott Welliver for a great program, Meal-Master. It may not do windows,

Scott, but it sure is quick and slick! ~ Rodney Grantham for that magic
little utility MMCONV that makes this formatting possible.
~ All the folks who give of their time to post recipes and advice to
benefit others.
+ + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + +
Sue Smith: SueSmith9@aol.com No time to cook. Too busy collecting recipes.
+ + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + +
- - - - - - - - - - - - - - - - - -
Millet With Yellow Split Peas
Recipe By :
Categories :
-------- ------------ --------------------------------
1/3 cup yellow split peas( green is
okay too)
1 cup whole hulled millet
1/2 teaspoon olive oil
1/2 teaspoon whole cumin seeds(powder
okay)
1 onion cut in half
lengthwise -- and sliced into
fine half rings
1 clove garlic, minced
peeled
1/2 teaspoon ground tumeric
1 teaspoon ground coriander
1/8 teaspoon cayenne pepper
1. roast millet. In the bottom of a dry sauce pan slowly stir millet
until about 1/2 of the kernels are a light golden brown. Remove millet.
2. Soak peas in 2c water for 5 hours, drain 3. Smear oil on pan,

wipe off excess, heat oil for sauteing 4. When oil is ready put in the
cumin, 5 secs later insert onion and garlic. Stir until onions slightly
brown 5. Put in rest of ingredients 6. Saute for 2 min 7.
Insert 2C water, bring to a boil, lower to low and cook for 30 min.
8. Have some hot water ready 9. Put 2 tablespoons of hot water

over millet, stir quickly and cook for another 10 min.
10. Turn off heat and let stand for 15 min Posted to Fatfree Digest
Wed, 09 Jun 93 14:22:38 By Tom Molnar <molnar@utcc.utoronto.ca>
- - - - - - - - - - - - - - - - - -
Minestrone Soup
Recipe By :
Categories :
-------- ------------ --------------------------------
3 cups cooked white kidney beans
(canneloni?) or great
northern beans
3 cups cooked cranberry beans or
pink beans
2 cups carrots -- diced
2 cups onions -- diced
2 cups celery -- diced
2 cups tomatoes -- chopped (canned
worked well)
2 cups zucchini -- diced
8 ounces fresh kale or spinach
chopped
2 potatoes -- peeled and cubed
1 tablespoon dried italian herbs or
parsley
1/4 teaspoon freshly ground pepper
1/2 cup red wine
Puree the white beans. Put into a big stock pot (10 qt) with the
cranberry beans. Saute the garlic, carrots, onions and celery until
onions are just turning translucent. Add to pot. Add the rest of the
ingredients to the pot and fill the pot with water to within 1 inch of the
rim. Simmer for about 1 1/2 hour or until potatoes are soft. Add salt if
desired AFTER the full cooking time.
This was one thick soup! I thinned it out before consuming it.

Digest [Volume 14 Issue 20] : From the Frugal Gourmet - WARNING: this is
from memory!:

- - - - - - - - - - - - - - - - - -
Mishmash (Potato Vegetable Pancakes) (Opt. Ovo)
Recipe By :
Categories :
-------- ------------ --------------------------------
1 potatoes
1 carrots or other vegetables
1 matzo meal or bread crumbs
1 egg white or binder
The technique of making potato cakes is a great one! I often steam

potatoes along with carrots and turnips or rutabagas or winter squash, and
then mash them all together with a little heated rice milk. We call it
"mishmash." My mother made us this dish (with ground b**f) when we were
convalescing, because it was easy to eat. It's great with ketchup.
Leftovers make wonderful cakes, mixed with matzo meal or bread crumbs, and
even egg white if you need a binder. It's also easy to reheat in the
microwave.
Source: original or generic Posted by elinorl@mcn.org (Elinor

Lindheimer) to the Fatfree Digest [Volume 16 Issue 20] Mar. 24, 1995.

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

Molasses Bran Bread And Variations
Recipe By :
Categories :
-------- ------------ --------------------------------
1 teaspoon soda
1/2 cup blackstrap molasses
1 1/2 cups sour milk or buttermilk
(skim)
1 1/2 cups bran
1/2 cup raisins
Dissolve soda in molasses, add sour milk and mix well. Mix in bran and
raisins. Gradually fold in flour; turn into an 8x4x2 inch loaf pan
greased or lined with wax paper, and spread evenly. Bake 45 minutes in a
moderate oven (350 deg. F) My variations: I substitute 3/4 cup skim milk
+ 3/4 cup skim yogurt for the buttermilk. I substitute 1 1/2 cups oatmeal
for the bran. Last time I made this, I also added 2 grated carrots, and
had nice carrot cake. I also plump the raisins in the microwave with some
water.
Posted by Lois Patterson <lpat@unixg.ubc.ca> to the Fatfree Digest

[Volume 14 Issue 24] Jan. 24, 1995. :I got this recipe from the back of
the molasses package. I am also including my variations.:

- - - - - - - - - - - - - - - - - -
Molasses Rice Pudding
Recipe By : Jo Anne Merrill (de fatted by Merle Steelman)

Categories :
-------- ------------ --------------------------------
4 egg whites -- beaten
1 1/4 cups brown rice, cooked -- cooked
1 cup raisins
1/4 cup molasses
1 teaspoon salt
1 teaspoon vanilla
1/2 teaspoon nutmeg
Preheat oven to 350 degrees. In a medium bowl, add milk and egg
whites and mix well. Add all the other ingredients, mix well. Place in a
medium baking dish. Cover and bake for 1 hour or until the mixture is
firm. Serve warm or chilled, topped with whipped cream if desired. (note:
This recipe will probably work better if you add uncooked rice and
increased the milk somewhat. Keep that in mind..)
- - - - - - - - - - - - - - - - - -
Moosewood Eggplant And Randomness
Recipe By :
Categories :
-------- ------------ --------------------------------
2 medium eggplants (about 7*inches
long)
3/4 " milk" (use your preferred
vlf option)
2 cups fine bread crumbs or wheat
germ (or a combination)
1 teaspoon basil
1/2 teaspoon each: oregano and thyme
1 batch italian tomato sauce
(there is a recipe listed in
the book -- but
feel free to use your own
premade or personal sauce)
1 pound --
- - - - - - - - - - - - - - - - - -
Moroccan Vegetable Couscous
Recipe By : The Vegetarian Starter Kit, PCRM

Categories :
-------- ------------ --------------------------------
2 cups couscous -- whole-grain
1 large onion -- sliced thin
2 tablespoons wine, red -- or other wine
1 pound tomatoes, canned -- coarsely chopped
3 large carrot
2 large celery stalks
1 medium turnip -- cubed 1/2"
1/2 teaspoon fennel seed
1 teaspoon paprika
2 teaspoons dark corn syrup
1/2 pound zucchini -- sliced 1/2"
1/2 cup red bell peppers -- chopped
1/4 cup raisins
1/4 cup apricots, dried
1 can chickpeas -- rinsed and drained
1/4 cup fresh mint -- chopped (or parsley)
In a large bowl, put 2 cups of whole wheat couscous, pour 4 cups boiling
water over it and let sit at least 15 minutes. Fluff with a fork, and
keep warm.
Saute onion and garlic in wine until limp. Add tomatoes and their liquid,
carrots, celery, turnip, spices, and corn syrup. Bring to a boil, reduce
the heat and simmer for about 20 minutes. Then add zucchini, red pepper,
raisins, apricots, and chickpeas. Simmer for an additional 15 minutes.
Place couscous in individual soup bowls and top with the vegetable stew.
Garnish with the chopped mint or parsley.
- - - - - - - - - - - - - - - - - -
Mushroom Marinade
Recipe By :
Categories :
-------- ------------ --------------------------------
2 tablespoons hoisin sauce (mine had no
added oil or fat)
1 tablespoon chili sauce (again -- mine had
no added oil or fat)
1 tablespoon rice wine or dry sherry (i
omitted this with no
problem)
1 tablespoon low-sodium soy sauce
1 tablespoon minced scallion (white part
only)
2 garlic cloves -- minced
1 1 1/2" piece pared fresh ginger
root -- minced
6 ounces portabella mushroom caps
To prepare marinade, combine hoisin and chili sauces, wine, soy sauce,
scallion, garlic, and ginger in bowl. Clean mushroom caps, and place top
down on shallow dish. Spoon mixture into top, and allow to marinate for a
few hours. (I just let mine sit while my dough was rising.) Posted by
thorp@sas.upenn.edu (Patricia Thorp) to the Fatfree Digest [Volume 14
Issue 11] Jan. 11, 1995.

- - - - - - - - - - - - - - - - - -
Mushroom Stroganoff
Recipe By :
Categories :
-------- ------------ --------------------------------
150 grs mushrooms (cut in
strips)
1 onion (medium -- preferably
brown)
1 garlic clove (or 2 small
ones)
10 milliliters or sauteeing substitute
1 tb lf sour cream or -- (1 to 2)
substitute
5 ml balsamic vinegar. -- (5 to 10)
Saute chopped onion and garlic over moderate heat till soft. Add
mushrooms. When soft (usually 2 min), add seasoning, LF sour cream or
substitute and vinegar. Stir gently. When heated serve on rice or noodles
or baked potatoes.
Tip: When sauteeing mushrooms use little sauteeing agent and cook
lightly. Never overcook mushrooms.!!! Posted by "Paul Carreno"
<PCARRENO@acserv.ad.cowan.edu.au> to the Fatfree Digest [Volume 15 Issue
30] Mar 2, 1995.

- - - - - - - - - - - - - - - - - -
Nine Grain Bread
Recipe By :
Categories :
-------- ------------ --------------------------------
3 tablespoons honey
2 1/2 T. orange juice -- (2 1/2 to 3)
concentrate
1 cup white flour
3/4 cup --
- - - - - - - - - - - - - - - - - -
Oatmeal Bread (2 Loaves)
Recipe By :
Categories :
-------- ------------ --------------------------------
1 cup quick oats
1 package (1*scant*tablespoon) yeast
1/2 cup brown sugar
1/2 cup warm water
1 tablespoon salt
5 cups white flour
Combine oats, whole wheat flour, sugar, and salt in a large bowl, and pour
the boiling water over it. Stir to combine.
Meanwhile, dissolve the yeast in the warm water.
When the oat mixture is lukewarm, add the yeast. Stir in the white
flour, cup by cup.
When dough is stiff enough to handle, turn onto floured board and knead
5-10 minutes. Place in greased bowl, cover, and let rise until doubled.
Punch down and let rise again. Shape into 2 loaves and place in greased
9x5x3" pans. Bake at 350 F for 30-40 minutes. Cool on rack.
[Notes: This originally called for 2 T. margarine to be added to the

initial oat mixture. Oil is unnecessary in bread, but it does delay
staleness. I usually use half white flour and half wheat. This bread is
VERY good, and makes great toast.] Posted by "Von Balson, Kathleen"
<VBalson@IT.jea.ci.jax.fl.us> to the Fatfree Digest [Volume 14 Issue 7]
Jan. 7, 1995. :from The More-with-Less Cookbook by Doris Janzen Longacre:

- - - - - - - - - - - - - - - - - -
NOTES : This originally called for 2 T. margarine to be added to the

initial oat mixture. Oil is unnecessary in bread, but it does
delay staleness. I usually use half white flour and half wheat.
This bread is VERY good, and makes great toast.] Posted by
"Von Balson, Kathleen"
<VBalson@IT.jea.ci.jax.fl.us> to the Fatfree Digest [Volume
14 Issue 7] Jan. 7, 1995. :from The More-with-Less Cookbook by
Doris Janzen Longacre:
Individual recipes copyrighted by originator. FATFREE Recipe

collections copyrighted by Michelle Dick 1995. Formatted by Sue
Smith, SueSmith9@aol.com using MMCONV. Archived through kindness
of Karen Mintzias, km@salata.com.
</DirT>
</DirS>
</RcpE>
<RcpE name="Oatmeal Muffins" author="Oprah's in the Kitchen with
Rosie">
<RTxt>
<![CDATA[
Oatmeal Muffins
Recipe By : Oprah's in the Kitchen with Rosie

Categories :
-------- ------------ --------------------------------
2 egg whites
1/3 cup maple syrup
3 tablespoons orange juice
1 cup skim milk
1 tablespoon vanilla extract
1 teaspoon cinnamon
1/8 teaspoon cloves, ground
1/8 teaspoon nutmeg
1 tablespoon orange zest
1 1/2 cups rolled oats
1 cup flour, whole-grain wheat
1/4 cup cranberry beans -- dry
Preheat oven to 350 Degrees F. Spray the muffin tin lightly with cooking
spray, or place baking cups in muffin tin.
Put the egg whites in a large bowl and whisk until frothy. Whisk in the
maple syrup, orange juice and milk. Add the vanilla, cinnamon, allspice,
cloves, nutmeg, and orange zest. Whisk to blend. Stir in the oats,
flour, and baking powder with a wooden spoon. Fold in the dried
cranberries. Bake for about 20 minutes, until muffins are firm in the
center. Makes 12 muffins.
- - - - - - - - - - - - - - - - - -
NOTES : When we cooked them for 20 minutes, they came out a little too
moist. longer next time.
Off-The-Shelf Crockpot Soup
Recipe By :
Categories :
-------- ------------ --------------------------------
1/2 cup corn, beans
carrots
2 sliced carrots
1 cup mixed dried beans (17 bean
types per pkg)
1 tablespoon each: garlic, chives
parsley -- basil
1 teaspoon salt
1 6 oz can V8
1 enough water to fill the
crock
1/2 cup macaroni (dry)
Cook on high 5-6 hrs till beans are cooked. Add 1/2 c whole wheat macaroni
and cook till soft (10-20 min?) Source: another one of my
pull-it-off-the-shelf crockpot soups Posted by H.KULIS to Food & Wine RT
[*] Sun Mar 05, 1995 Formatted by Sue Smith, SueSmith9@aol.com using
MMCONV. Archived through kindness of Karen Mintzias, km@salata.com.
- - - - - - - - - - - - - - - - - -
Okra And Tomatoes Over Grits
Recipe By :
Categories :
-------- ------------ --------------------------------
1 1/2 # fresh or frozen okra
28 ounces canned -- (28 to 38)
tomatoes (more tomatoes
more tomatoey)
6 cloves finely -- (6 to 10)
chopped garlic
1 yellow onion (preferably
vidalia) chopped
3 bay leaves
1/4 teaspoon cayenne pepper (optional)
1/8 teaspoon dry thyme
1 teaspoon dry oregano
1 teaspoon vegetarian worcestershire
sauce (optional)
tabasco to taste
grits -- polenta or rice to
1 serve it over
Saute the okra, onions and garlic in a little water, stock or

courtboullion until the okra begins to lose its stickiness and the onions
are nice and translucent. Add the canned tomatoes (juice and all)
squashing the tomatoes themselves with your hands or other device. Add all
remaining spices and let simmer 1/2 hour (or a little more if you want it
more done). Serve over the grits or whathaveyou and you're all set...goes
well with cornbread! Posted by dfuller@ix.netcom.com (Franklin Fuller) to
the Fatfree Digest [Volume 14 Issue 18] Jan. 18. 1995.

- - - - - - - - - - - - - - - - - -
Old Fashioned Baked Beans
Recipe By :
Categories :
-------- ------------ --------------------------------
1 pound great northern or small
2 pounds mixed beans - great
northerns -- white beans
romans -- and random mix.
1 teaspoon salt (omitted)
1 teaspoon dry mustard
2 teaspoons dry mustard
1/2 teaspoon fresh ground black pepper
1/2 teaspoon black pepper from a bottle
1 dash hot sauce
1 teaspoon (heaping) hot chili
condiment
1 1/2 cups coarse chopped onion
1/4 cup molasses or honey
1/2 cup (scant) honey
1/4 cup brown sugar
8 teaspoons white sugar
1/4 cup cider vinegar
1/2 cup white vinegar
Presoak beans. Drain. Combine dry ingredients and mix with beans; stir
in other ingredients. Pour into 1 1/2 qt. or 2 qt. baking dish or bean
pot. [Obviously, if you double the recipe like I did, you'll need a bigger
pot :-] Pour in boiling water to cover. Cover. Bake at 300 degrees for
6 hours; add a bit of boiling water if needed. (Crock-pot method: cook on
low 8-10 hours.) Comments: I just dumped everything on top of the beans
and stirred them; then covered them with hot tap water. They took a lot
longer than 10 hours to cook, but that might have been due to too-low heat
on the crockpot. (Also, reportedly vinegar and other acid substances need
to be added at the end of cooking else they'll make the beans tough.)
These beans were *really* good. The caramelized onions were even better.
I've enjoyed the beans plain, with barbecue sauce, and with spinach and
corn added.
Source: From the 'Bean Bonanza' flyer I got in my grocery store.


- - - - - - - - - - - - - - - - - -
Orange Julius #2 (Lacto)
Recipe By :
Categories :
-------- ------------ --------------------------------
1 cup orange juice
1/3 cup nonfat dry milk
3 teaspoons sugar
1/4 teaspoon vanilla
4 ice cubes -- (4 to 6)
Combine all ingredients in blender. Process until thick and frothy.
Source: Try this one, it came from the August 1979 issue of Weight
Watchers Magazine Posted by hopi@iquest.net (Janice Heiss) to the Fatfree
- - - - - - - - - - - - - - - - - -
Orange Julius (Lacto)
Recipe By :
Categories :
-------- ------------ --------------------------------
6 ounces frozen orange juice
concentrate
8 ounces nonfat milk (or 1/3c nonfat
milk powder + 7oz water)
8 ounces water
8 ice cubes -- (8 to 9)
Combine all ingredients, except ice cubes, in blender. Blend 1-2 minutes,
adding ice cubes one at a time. You may want to add a bit of sugar.
Original recipe posted by diane@sulu.biostat.washington.edu ("Diane

Janssen"), who suggested using other fruit juices and varying the amount
of milk and water to modify the richness.
Source: I found the recipe in the rec.food.recipes archives, modified VLF

Reposted by Marianne Cowley <mcowley@cftnet.com> to the Fatfree Digest

- - - - - - - - - - - - - - - - - -
Orzo And Portobello Mushrooms
Recipe By :
Categories :
-------- ------------ --------------------------------
2 portobello mushrooms
1 cup (before cooking) orzo
4 ounces app sundried tomatoes
4 cloves minced garlic (or to
taste)
2 tablespoons capers (or to taste)
1/2 teaspoon thyme, marjoram -- and
oregano
1 cup white wine
1 salt and crushed red pepper
to taste
you can make this in under 30 minutes if you do it all at once. so put the
water on to boil for the orzo, and put the sundried tomatoes in a bowl
with about a cup of water to reconstitute (rinse them off first as you
will use the soaking water later). wash the portobellos and cut off the
stems. put caps in a dish and sprinkle with the three herbs, then pour the
cup of wine over them to marinate. coarsely chop the mushroom stems, mince
the garlic. in a nonstick pan, saute the garlic and mushroom stems in a
little tomato water or wine. drain tomatoes, reserving the liquid, and
chop coarsely (it's okay if they are not fully softened at this point) and
saute. the water should be boiling now so put the orzo on to cook. scoot
the tomato/garlic/chopped mushroom mixture to the edges of the pan and
place mushroom caps in the middle. pour the tomato water over them, cover,
and simmer until the mushrooms are finished, about 12 minutes (same time
as it takes the orzo to cook--hey!). remove the mushroom caps to a plate
(to two plates I mean) and pour the leftover marinating wine into the pan,
and add capers. cook and stir until reduced. drain orzo and toss with the
mixture, and serve with the mushroom caps. yum! (I was bad and garnished
this with toasted pine nuts and it was great, but I am eating nutless
leftovers now and it is still really good). sorry my recipes are always so
rambling.
Source: original Originally posted by "Elisabeth"

<eac9m@poe.acc.virginia.edu>, reposted by jayne@ejv.com (Jayne Spielman)

- - - - - - - - - - - - - - - - - -
Overnight Whole Grain Cereal
Recipe By :
Categories :
-------- ------------ --------------------------------
1 part mixed whole grains
(e g. wheat berries, oats
buckwheat, hulled barley
rye, millet -- etc.)
3 parts water
1/3 part raisins (optional)
Boil water Add grains [and raisins, if using them] Stir Bring to boil
again Turn off heat Cover pot Leave overnight as is [or in a warm oven]
(NOTE: I usually add raisins to already cooked cereal because I like the
texture. They turn out differently if they are added in the cooking stage.
They plump up and are really soft, which is nice sometimes. I guess other
types of dried fruit might work too.) You can reheat this in the morning
or eat it at room temp. Suggested toppings included any of the following:
milk-type stuff molasses fruit sesame salt maple syrup One variation the
cookbook suggests is toasting and then grinding the grains in a hand
grinder before cooking. Apparently, this makes the grains more nutty
tasting.
Source: based on something I found in the Deaf Smith Country Cookbook

years ago.
Posted by jayne@ejv.com (Jayne Spielman) to the Fatfree Digest [Volume 15

Issue 31] Mar. 3, 1995.

- - - - - - - - - - - - - - - - - -
Parsnips And Sweet Potatoes
Recipe By :
Categories :
-------- ------------ --------------------------------
***** NONE *****
x Peel and cut into large Squares sweet potatoes. x Peel and cut into
chunks Carrots and parsnips. x Put in a baking dish and Cover with orange
juice. x Cover with foil and cook in 350 deg oven till everything Is Soft
(about an hour or so).
You can also add some dried apricots or prunes. This, by the way, is my
recipe for tsimis.
Posted by nlehrer@isx.com (Nancy Lehrer) to the Fatfree Digest [Volume 14

Issue 15] Jan. 15, 1995.

- - - - - - - - - - - - - - - - - -
Pasta & Garbanzo Beans With Roasted Vegetables
Recipe By :
Categories :
-------- ------------ --------------------------------
5 red or yellow bell peppers
diced
2 fennel bulbs -- cored and
diced (reserve minced tops
for garnish)
1 1/3 cups diced canned tomatoes
drained
1 cup chopped fresh basil of 1
1/2 tablespoon dried basil
1 cooking spray
3 cups cooked garbanzo beans (1 1/2
15 ounces cans) -- rinsed
and drained
1/8 teaspoon crushed red pepper
3 tablespoons lemon juice or balsamic
vinegar
1 teaspoon fennel seeds
1 1/2 pounds rotelle or radiatore -- cooked
(i assume this is pasta)
1/2 cup grated fatfree parmesan
sonoma hard jack cheese or
soy parmesan
Preheat broiler. Mix peppers, fennel bulb and some of the tops, tomatoes
and basil in a bowl; spread vegetables evenly over large baking pan.
Generously spray, broil until vegetables soften and blacken slightly,
stirring occasionally, about 15 minutes.
Combine beans, crushed red pepper and lemon juice or vinegar in a large
serving bowl. In a small pan, toast the fennel seeds until they darken a
few shades; add to the bean mixture.
Add boiled vegetables, hot pasta and cheese to bean mixture; toss well.
Salt and pepper to taste. Sprinkle with reserved minced fennel leaves.
Source: Modified from recipe in the March '94 issue of "Vegetarian

Times." Posted to Fatfree Digest, Mon, 21 Mar 94 16:00:31 EST By
catsmeow@aol.com Individual recipes copyrighted by originator. FATFREE
Recipe collections copyrighted by Michelle Dick 1995. Formatted by Sue
Smith, SueSmith9@aol.com using MMCONV. Archived through kindness of Karen
- - - - - - - - - - - - - - - - - -
Pasta Pizza
Recipe By : 71 Low - Fat & Fast Meatless Recipes - Vegetarian Times

Categories :
-------- ------------ --------------------------------
8 ounces angel hair pasta -- uncooked
1/3 cup green peppers -- chopped
1 1/4 cups spaghetti sauce
1/4 teaspoon italian seasoning
Prepare angel hair pasta as directed on package. Rinse and drain.

Set aside. In a 6 inch non stick skillet, combine bell pepper and
onion with water and cook over medium high heat 3 to 5 minutes, or until
vegetables are tender, stirring frequently. Set aside. In a 10 inch
nonstick skillet, spread cooked pasta and cook until lightly browned on
underside, about 4 - 6 minutes. Turn pasta crust onto plate. Slip crust
back into skillet browned side up and reduce heat to medium. Spoon
sauce evenly over crust. Top evenly with prepared vegetables, and
sprinkle with cheese and Italian seasonings. Cover and cook until
cheese is melted, about 4-5 minutes. Cut pizza into wedges.
- - - - - - - - - - - - - - - - - -
Pasta Primavera (Lacto)
Recipe By :
Categories :
-------- ------------ --------------------------------
1/2 lb pasta (i like -- (1/2 to 2/3)
fusilli--the spirals)
1 onion
1/2 pound mushrooms
1 some dry sherry
1 tin skim evaporated milk
(less than 3 g fat per tin)
1 red pepper
1 green pepper
1 teaspoon salt
1 black pepper
Chop the onion, garlic, and mushroom. Saute over high heat in enough
sherry to keep it wet for about 10 minutes. Put the pasta water on to
boil.
Reduce the heat under the veggies and add the tin of milk. Put the pasta
in the boiling water. Simmer the sauce over low heat while the pasta
cooks. Chop up the red and green peppers and add them to the simmering
sauce. Add salt & black pepper to taste. Let simmer for about 5 minutes,
which should be enough time to cook the pasta.
Drain the pasta, pour the sauce over the pasta, and serve. Sprinkle with
a bit of Parmesan cheese or nutritional yeast, and more black pepper, to
taste.
Variations: obviously, vary the vegetable content. Sun dried tomatoes

are one of my favourite candidates.
Posted to the Fatfree Digest on Thu, 02 Dec 93 16:14:49 EST by Crispin

Cowan <crispin@csd.uwo.ca> Individual recipes copyrighted by originator.
- - - - - - - - - - - - - - - - - -
Pasta With Red Pepper And Lentil Sauce
Recipe By :
Categories :
-------- ------------ --------------------------------
1/2 cup dried lentils
4 cups water
2 bay leaves
1 1/2 cups diced onions
2 cloves garlic -- minced <i use
considerably more -- at least
4 > -- (4 to 5)
1 tablespoon dried basil
1/4 cup plus 2 tablespoons Burgundy
or other red wine
2 cups chopped sweet red bell
peppers
1 teaspoon balsamic vinegar
1 salt to taste
1 freshly ground black pepper
2 1/2 ounces uncooked pasta per person
1/4 cup freshly chopped basil for
garnish
Rinse and sort lentils, boil the 4 cups water, add lentils and bay leaves,
simmer until lentils are tender but have not lost their shape. Strain and
remove the bay leaves.
Combine onions, garlic, and dried basil and braise them in the red wine.
Seed, core and chop the red peppers and add to the onions. Let them stew
with the onions until they are soft, about 25 to 30 minutes. Then
transfer these veggies to a blender or food processor and puree til
smooth. Stir the lentils into the sauce, <do not puree the lentils> Add
vinegar, add salt and pepper to taste.
Cook pasta according to package directions, <no salt or oil> to al dente.

Drain and serve with save. Garnish with chopped basil.
Serving size - 1/2 cup sauce + 1 cup pasta - 345 calories 0.9 grams total
fat, 0.1 grams sat fat, 0 milligrams cholesterol Source: From Dr. Dean
Ornish's Program for Reversing Heart Disease Posted to Fatfree Digest,
Tue, 03 Aug 93 11:55:00 PDT By Jan Gordon <jagordon@AGSM.UCLA.EDU>
- - - - - - - - - - - - - - - - - -
Pasta With Spicy Broccoli Rabe And Raisins
Recipe By :
Categories :
-------- ------------ --------------------------------
2 bn broccoli rabe (1 lbs each)
ends tripped off and cut
across into 1 inch pieces
1 pound penne or whole wheat pasta
4 teaspoons veggie stock
6 tablespoons raisins
8 cloves garlic (peeled and
minced)
4 tablespoons water
1/2 teaspoon dried red pepper flakes
2 teaspoons fresh lemon juice
2 teaspoons salt
1 freshly ground pepper
Bring a large pot of lightly salted water to the boil. Add the broccoli
and blanch for 1 minute. Drain and pat dry. Bring another large pot of
slated water to the boil. Add pasta and cook until al dente.
Meanwhile, heat 2 teaspoons of the veggie stock in a large nonstick

skillet over med. heat. Add the raisins and cooks, tossing frequently,
until lightly "toasted". Add the garlic and cook, stirring constantly for
30 seconds. Add the broccoli, the water and the red pepper and cook until
tender (about 5 min) Drain the pasta and add the broccoli, the remaining
veggie stock, the lemon juice, salt and peeper to taste. Toss combine.
Divide about 4 plates and serve.
Source: adapted from a NYT article by Molly O'Neill, NYT Magazine, March
20 1994) Posted to the Fatfree Digest by remainnlgt@aol.com.

- - - - - - - - - - - - - - - - - -
Pickled Red Onions
Recipe By : Deborah Madison in Reversing Heart Disease (Ornish)

Categories :
-------- ------------ --------------------------------
1 pound red onions
water -- boiling
1 cup vinegar
1 cup water -- cold
1 tablespoon pickling spice
1 teaspoon sugar
1 clove garlic -- sliced
Peel the onion and slice into thin rounds. Separate the rounds and put
them in a colander large enough to hold them comfortably. Put the
colander in the sink.
Bring about a quart of water to a boil, and pour it over the onions,
letting it drip right through the colander. Transfer the onions to a bowl
and add the vinegar, cold water, spices, sugar, and garlic. If the onions
aren't covered by the liquid, add more as necessary, using equal parts
water and vinegar. Cover with plastic wrap and refrigerate until cool,
and the color is diffused, about 30 minutes. Keep in the liquid,
refrigerated, and use as needed.
- - - - - - - - - - - - - - - - - -
NOTES : use mild vinegar(like rice) or white wine
Pizza Dough
Recipe By :
Categories :
-------- ------------ --------------------------------
1 teaspoon active dry yeast (i am going
to try a whole pack = 2.5
1 tsp -- to see if
it's more bready)
1 2/3 c unbleached or -- (1 2/3 to 2)
all-purpose flour
1 cup cake flour
1 teaspoon salt
In a measuring cup or small bowl, sprinkle yeast over 1/4 cup warm water;
stir until dissolved. In a mixing bowl, combine 1 2/3 cups of the
unbleached or all-purpose flour, cake flour, and salt. Make a well in the
center of the flour mixture and pour in the yeast mixture. With a wooden
spoon, gradually stir in the flour, adding 3/4 C warm water as you mix.
Turn the dough out onto a lightly floured surface and knead until very
smooth, soft, and no longer sticky, about 10 minutes, adding additional
flour as needed to keep the dough from sticking. (The dough should still
be quite wet, however.) Set the dough in [a bowl sprayed lightly with
cooking spray] and turn to coat lightly. Cover with plastic wrap and let
rise until doubled, 2 to 2 1/2 hours.
About 10 minutes before baking pizza, turn the dough onto the floured
board, punch it down and knead briefly. Use a pastry cutter or a thin,
sharp knife to divide the dough in half. (If you pull the dough apart, you
risk tearing the gluten strands.) Pat each half into a ball and flatten
into a disk.
ADD TOPPINGS! =-) The dough can be made ahead, enclosed in a plastic
bag, and stored in the refrigerator for up to 2 days or in the freezer for
up to 2 months. Defrost for at least 8 hours in the refrigerator and bring
to room temperature before using.) 582 calories per pizza crust, 16 g
protein, 1 g fat, 123 g carbohydrate, 1,070 mg sodium, 0 mg cholesterol
(counts for white flour.) What I put on this pizza:
A tomato sauce with oregano and garlic and a pinch of sugar, roasted
onions, roasted peppers, roasted garlic, plumped sun dried tomatoes,
shitake mushrooms.
I also made a "turnover/calzone" type thing by placing a bean mixture

(black beans, garlic, onion, salsa, roasted red peppers -- next time I
want to add ff soy cheese) and baking for about 20 minutes at 350. I made
the apple turnovers by taking 1/8th of the dough, rolling it thin, placing
chopped apples on one half (about 1 1/2 small apples). The apples had been
mixed with some cinnamon and a pinch of brown sugar. Cook both of these
items on a cookie sheet lined with aluminum foil because they run all over
the place.
Hope you enjoy these! Posted by thorp@sas.upenn.edu (Patricia Thorp) to

the Fatfree Digest [Volume 14 Issue 21] Jan. 21, 1995. :(from Eating Well
Magazine, May/June '94):

- - - - - - - - - - - - - - - - - -
Pizza Sauce Recipe
Recipe By :
Categories :
-------- ------------ --------------------------------
1 6 oz can tomato paste
2 8 oz cans tomato sauce
2 teaspoons anise seeds -- freshly ground
1/4 teaspoon pepper
1 teaspoon oregano
1 teaspoon italian seasonings
1 teaspoon chopped parsley
Grind the anise seeds. Mix it all together. Spread on the dough. Top with
veggies.
Posted by "Jim Bakker" <jimb@netcom.com> to the Fatfree Digest [Volume 14

Issue 23] Jan. 23, 1995. :I think I got this from the Ornish book:

- - - - - - - - - - - - - - - - - -
Poppy Seed Muffins
Recipe By :
Categories :
-------- ------------ --------------------------------
1 cup whole wheat flour
1/2 cup oat flour (see note at end)
1/3 cup sugar
3 t. poppy seeds -- (3 to 4)
3/4 cup plain nonfat yogurt
2 egg whites or equivalent
1 teaspoon almond extract (next time
i'll use a little more)
Combine dry ingredients. Combine wet ingredients. Combine wet and dry
ingredients. Bake in muffin pan using either nonstick spray or papers.
Bake at 350 F. for 14-16 min. Yield: 8 -10 muffins.
Note: If you can't get oat flour than just run some quick cooking rolled
oats (the ones that cook in 1 min.) in your food processor till very fine.

Jan. 31, 1995. y :adapted from SECRETS OF FAT-FREE BAKING by Sandra
Woodruff:

- - - - - - - - - - - - - - - - - -
Potatoes With Fenugreek Leaves
Recipe By :
Categories :
-------- ------------ --------------------------------
4 medium sized potatoes -- (4 to 5)
any type of potato other
than the baking ones will
do
1 bn fenugreek greens or a small
1 bn spinach+dried fenugreek
leaves
few mustard seeds
1 pinch asafoetida (optional -- but it
really adds to the flavor
here)
x Cayenne/Chili powder 1 Pinch turmeric Salt 1 sm Pinch of sugar Your

favorite liquid for Sauteeing(water or vegetable Broth) Boil and cube the
potatoes. Wash the greens, shred into fine strands and set aside. Heat a
good non-stick pan and add the mustard seeds. As soon as they start
spluttering, add the asafetida, fry for a couple of seconds and then ad
the cayenne/chili powder and turmeric and continue sauteeing adding a bit
of liquid if it sticks. If dried fenugreek leaves are used, crush them a
bit and add at this point. Add the cubed potatoes, salt and sugar and
reduce the flame to medium. Saute potatoes without adding any more liquid
till a nice crust forms around them. Now start adding the shredded
greens, a little at a time. Continue sauteeing till all the liquid is
absorbed and the greens are a wilted. Serve with chapatis(the types that
are roasted on an open flame, call d phulkas) or with steamed rice and
dhal.
> (For those who are wondering, fenugreek has a 'spicy' taste most >
similar to the effect of cumin - it makes the food spicier without >
adding a particular taste of its own. *Not* spicy as in capsicum... >
just a vague idea that the food is spicy. (How *do* you describe the >
taste of a new food???)) Well, it is not very spicy as long as you use
small quantities of fenugreek. You will be surprised at how strongly
bitter the spice is if you use it in larger amounts. I could post my
recipe for curry powder using fenugreek if anybody wants it, I generally
use this powder to make a spicy lentil stew called 'sambhar'.
Posted by nalini@Rational.COM (Nalini Ganapati) to the Fatfree Digest


- - - - - - - - - - - - - - - - - -
Pumperknickel Bread (Abm)
Recipe By :
Categories :
-------- ------------ --------------------------------
1 cup water
2 tablespoons molasses
1/4 cup bread flour
1/2 cup rye flour
2 1/4 cups whole-wheat bread flour
1 1/2 tablespoons unsweetened cocoa powder
1 1/2 teaspoons caraway seeds
3 teaspoons yeast
1 1/4 cups golden raisins
Source: I modified this from one in a Family Circle magazine Posted by

dpattow@uwspmail.uwsp.edu to the Fatfree Digest [Volume 16 Issue 17] Mar.
21, 1995.

- - - - - - - - - - - - - - - - - -
Quick Lunch: Kidney Beans
Recipe By :
Categories :
-------- ------------ --------------------------------
1 can red kidney beans
1 can chopped tomatoes or
equivalent amount of fresh
tomatoes
1 salt to taste (only if using
fresh tomatoes)
1/2 cup chopped parsley
8 shitake mushrooms -- sliced
into thin strips
Load into microwave container in layers following order of ingredients.

Mix before cooking. Nuke for 3 minutes at high or until hot.
Source: Original Posted by vmh@intellicorp.com to the Fatfree Digest


- - - - - - - - - - - - - - - - - -
Quick Meal - Beans, Corn & Tomatoes
Recipe By :
Categories :
-------- ------------ --------------------------------
1 beans (cooked great northern
beans, garbanzo -- what-
ever you like)
1 corn
1 tomatoes (i like stewed)
1 garlic, cayenne pepper -- and
other spices -- to taste
Just mix all of these ingredients together, adjusting the amounts (using
more beans, corn, spices, etc., to taste). Heat & eat! :) ~Enjoy~ Source:
improvised Posted by Tabatha.wnin@smtp.usi.edu (Tabatha) to the Fatfree

- - - - - - - - - - - - - - - - - -
Quick Ratatouille
Recipe By :
Categories :
-------- ------------ --------------------------------
3 cloves (or to taste) crushed
garlic
1 medium eggplant -- halved and sliced
crosswise (half-circles)
3 medium zucchini -- sliced
2 cups mushrooms -- sliced
1/2 teaspoon crushed thyme
1 can stewed tomatoes
1/2 cup red wine
Pour wine into bottom of a stew pot or dutch oven. add garlic. turn heat
to medium. layer the eggplant slices in the pot, followed by the zucchini
slices, then the mushrooms. sprinkle the thyme over the mushrooms. pour
the can of tomatoes on top. cover and simmer/steam 20 minutes or until
everything is cooked through.
Posted by Libby <eac9m@poe.acc.virginia.edu> to the Fatfree Digest [Volume

14 Issue 27] Jan. 27, 1995.

- - - - - - - - - - - - - - - - - -
Quick Vegetable Jumble
Recipe By :
Categories :
-------- ------------ --------------------------------
1 10 oz brick frozen spinach
thawed and somewhat
drained
2 15 oz cans corn -- somewhat
drained
1 15 oz can italian white
kidney beans (or substitute
great northerns)
-----seasoning option 1-----
3 teaspoons canned chopped garlic
(polaner brand is packed in
water)
(or 1*tsp garlic powder)
2 teaspoons dehydrated onion flakes
2 teaspoons italian seasoning
1/4 cup bottled italian or
vinaigrette dressing
(and drain the corn more
thoroughly)
Rip up the spinach a bit, if it's in huge stringy clumps. Toss everything
together in a bowl. Let sit for a few minutes if you've got dry spices in
there. Heat up if you feel like it, else eat cold.
I'd like to try this with chopped red bell pepper in it - I think it would
taste good, and I know it would look good...
It would also taste good with kidney or black beans, but the darker liquid
from the beans would make the dish look muddy. Most of my veggie cooking
looks brown (or red) and boring - it's a nice change to eat something
bright and pretty...
Actually, I usually make this with frozen corn... but I don't measure
that, I just pour it from the bag...


- - - - - - - - - - - - - - - - - -
Raisin Bread (Lacto)
Recipe By :
Categories :
-------- ------------ --------------------------------
9 ounces skim milk
3 tablespoons gluten flour added to enough
unbleached flour to equal
1 teaspoon salt
3 tablespoons brown sugar
1/2 cup raisins (could have used a
lot more)
2 teaspoons cinnamon
1 1/2 teaspoons yeast
Place in bread machine in order recommended by manufacturer and select
Light Crust.

Jan. 31, 1995. y :(adapted from BREAD MACHINE MAGIC by Linda Rehberg and
Lois Conway):

- - - - - - - - - - - - - - - - - -
Red Beans And Rice
Recipe By : Deb
Categories :
-------- ------------ --------------------------------
1 1/2 cups rice -- dry
1 1/2 pints water
2 cans red beans, canned
1 large garlic clove -- minced
1/4 cup apple juice, frozen concentrate
2 tablespoons tomato puree
1 roma tomato -- diced
1 dash cumin
1 dash thyme
1 bay leaf
Place rice and water in large pot. Bring to boil. Reduce temperature and
simmer until water is absorbed.
Place apple juice concentrate in non stick fry pan. Mince garlic and
saute in juice. Add red beans, spices, tomato and tomato puree. Simmer
until tomato is softened.
- - - - - - - - - - - - - - - - - -
Refried Bean And Corn Quesadillas
Recipe By : Cooking Light, May 1995 (adapted by kelly roddy)

Categories :
-------- ------------ --------------------------------
1/2 cup frozen corn kernels -- thawed
2 tablespoons green onion -- sliced
1/4 teaspoon cumin
16 ounces refried beans (fat-free)
8 flour tortillas (fat-free)
3/4 cup cheddar cheese, nonfat
vegetable cooking spray
1/2 cup nonfat sour cream
1 jalapeno -- minced
Combine first four ingredients in a medium bowl, and stir well. Spread
about 1/2 cup bean mixture over each of 4 tortillas, and top each with 3
tablespoons cheese and remaining tortillas.
Coat a large nonstick skillet with cooking spray, and place over
medium-high heat until hot. Add 1 quesadilla, and cook 3 minutes on each
side, or until golden. Remove quesadilla from skillet, set aside and keep
warm. Repeat procedure with remaining quesadillas.
Cut each quesadilla into 4 wedges. Serve warm with sour cream. Garnish
with Sour cream and minced jalapenos.
- - - - - - - - - - - - - - - - - -
Risotto
Recipe By :
Categories :
-------- ------------ --------------------------------
1 part arborio rice
3 parts hot liquid
whatever you like to use for
sauteing
Saute the rice over a medium to high heat until translucent. Add one half
a cup or so of the stock and stir. Reduce heat to somewhere between
medium and low. The stock will absorb into the rice. When absorbed, add
another half cup or so of stock and continue stirring. keep stirring and
adding stock. The whole process takes twenty to thirty minutes.
I usually throw in a cup of frozen veggies when the rice is almost done
(corn and peas are good) for texture. My boss adds mushrooms. Also good.
(If you eat dairy, a little bit of high quality parm or romano sprinkled
on before serving is really good but not a necessity.) Posted by "Lisa E.
Loewy" <lloewy@fdic.gov> to the Fatfree Digest [Volume 14 Issue 10] Jan.
10, 1995.

- - - - - - - - - - - - - - - - - -
Rose's Tomato/Onion Dressing
Recipe By :
Categories :
-------- ------------ --------------------------------
1 can tomato wedges (14 1/2 oz.)
1 large sweet onion
2 tablespoons herb vinegar (or whatever
vinegar you like . . . and
you may want more than 2
1 tb )
1/2 teaspoon poppy seeds
1/2 teaspoon celery seeds
1/2 teaspoon garlic salt
1 1/2 teaspoons basil
1 teaspoon cilantro
1/2 teaspoon dill weed
1/2 tablespoon sugar(more or less to
taste)
1/2 teaspoon citric acid (optional -- for
longer shelf life)
1. Saute Onion along with the spices in a small amount of veggie broth,
wine, or water until transparent and tender.
2. Put tomatoes and onion mixture in blender, add vinegar and sugar. Blend
on low speed.
3. Taste, add more vinegar, salt, and/or more sugar to suit individual
taste buds.
This makes a nice dressing for any kind of green salad.
Thanks for the prodding to get this done. It's something I've been
wanting to do since selling the stuff last summer.
Posted by Rose Geiger to the Fatfree Digest [Volume 14 Issue 30] Jan. 30,
1995.

- - - - - - - - - - - - - - - - - -
Salad Idea: Beets, Arugula & Grapefruit
Recipe By :
Categories :
-------- ------------ --------------------------------
1 grapefruit
1 arugula bunch
1 can cold sliced beets
Arien's post reminded me of a salad I had that a friend made and brought
in to lunch one day, consisting of cold sliced beets (canned, boiled or
steamed would do), arugula and grapefruit slices. This is a delicious
combination! Source: apparent original.
Posted by kfischer@acpub.duke.edu (Karen Fischer) to the Fatfree Digest

[Volume 15 Issue 30] Mar 2, 1995.

- - - - - - - - - - - - - - - - - -
Savory Stuffed Peppers
Recipe By :
Categories :
-------- ------------ --------------------------------
4 medium green peppers
2/3 cup split peas
2 1/4 cups water
1 package vegetable broth
1/2 medium onion -- chopped
1 cup sliced mushrooms
2 cloves garlic -- minced (2 to 3)
1 tablespoon olive oil
1 tablespoon balsamic vinegar
1/2 teaspoon dried oregano
1/2 cup couscous
2 medium tomatoes -- seeded and
chopped
Remove tops and seeds from green peppers. Stand pepper cups upright in an
8" microwave-safe baking dish.
Wash and pick over peas. Place in a medium saucepan with 1-1/4 cups of the
water and the vegetable broth. Bring to a boil. Reduce heat, cover and
simmer for 30 minutes.
Meanwhile, in a large saucepan, saute onion, mushrooms and garlic in olive

oil until onions are tender, 2 to 3 minutes. Remove from heat; stir in
peas along with seasonings. Set aside.
In a small saucepan, bring the remaining 1 cup water to a boil, add

couscous and remove from heat. Cover; let stand for 5 minutes. Stir into
pea- vegetable mixture along with half of the tomatoes. Stuff peppers with
mixture. Cover and microwave on high for 5 minutes. Top with remaining
tomatoes.
Makes 4 servings.
- - - - - - - - - - - - - - - - - -

Scalloped Tomatoes And Corn
Recipe By :
Categories :
-------- ------------ --------------------------------
preheat oven to 375 f.
-----combine in 1 1/2 qt. casserole-----
1 stewed
tomatoes -- undrained
2 cups cooked corn -- drained
2 slices whole wheat bread -- cubed
-----top with-----
(optional)
-----sprinkle with-----
herbs (basil, parsley
and/or oregano)
Preheat oven to 375 F. Bake for 20 minutes or until well heated.
Source: original. from the Kitchen of Carolee.
Posted to Genie Food & Wine RT, Sun Feb 26, 1995, C.LAVENGOOD Formatted
by Sue Smith, SueSmith9@aol.com using MMCONV. Archived through kindness of
- - - - - - - - - - - - - - - - - -
Simple Baked Eggplant
Recipe By :
Categories :
-------- ------------ --------------------------------
1 eggplant sliced 1/2" thick
1 sliced tomato
1 basil to taste
1 low-sodium tamari
1 balsamic vinegar
1 red pepper to taste
Bake eggplant on a baking sheet at 400 degrees for about 8-10 minutes.
When I turned the slices over and topped them with basil and sliced tomato
like the recipe said, I brushed them with a mixture of low-sodium tamari
and balsamic vinegar. I added some pieces of red pepper at this time, too,
and brushed them with the mixture. Eight minutes or so more in the oven,
and it was YUMMY! Source: from an early McDougall cookbook, with a
variation Posted by elinorl@mcn.org (Elinor Lindheimer) to the Fatfree

- - - - - - - - - - - - - - - - - -
Skillet Vegetable Medley
Recipe By :
Categories :
-------- ------------ --------------------------------
2 tablespoons water
1 tablespoon cider vinegar
1 tablespoon vegetarian worcestershire
sauce
1 1/2 teaspoons sugar
1/2 teaspoon crumbled oregano
1/4 teaspoon dry mustard
1/2 pound fresh green beans -- cut into
2 inch lengths
1/2 pound button mushrooms -- halved
2 medium zucchini -- sliced
2 tomatoes -- cut in wedges
Combine first 7 ingredients in pan and heat to a boil. Add beans and
return to boil; reduce heat. Cover and simmer 5 minutes. Add mushrooms and
zucchini; cover and simmer 3 minutes. Add tomatoes; cover and simmer 1
minute. Serve hot.
To serve cold, do not cook tomatoes. Cover and refrigerate after cooking
other ingredients, adding tomatoes just before serving.
Source: While I was on vacation in Illinois, my stepmother made this

delicious dish for me.
Posted by Debbie=Thomson%Mkt=Comm%PCMkt=Hou@bangate.compaq.com to the


- - - - - - - - - - - - - - - - - -
South Of The Border Flip (Tvp Tacos)
Recipe By :
Categories :
-------- ------------ --------------------------------
2 cups tvp -- dry
1 3/4 cups boiling water
1 can tomatoes -- canned
1 teaspoon basil
1 teaspoon oregano
1/2 teaspoon cumin
1/2 teaspoon thyme
1 teaspoon salt
1 pepper -- to taste
1 tablespoon chili powder
1 onion -- diced
Reconstitute TVP in boiling water. Simmer TVP, and all the ingredients to
blend.
Source: Adapted from something in the Food section of our paper last week
(The Columbus Dispatch).
Posted by "R. S. Koss" <rskoss@bronze.coil.com> to the Fatfree Digest


- - - - - - - - - - - - - - - - - -
Southwestern Rice And Bean Salad
Recipe By : COUNTRY MAGAZINE

Categories :
-------- ------------ --------------------------------
2 cups long-grain rice -- cooked
16 ounces kidney beans, canned -- rinsed and drained
8 3/4 ounces corn -- drained
1/2 cup green onions -- sliced
1/2 cup picante sauce
1/4 cup nonfat italian salad dressing
Combine all of the ingredients in a large salad bowl. Cover and

refrigerate for 2-3 hours.
- - - - - - - - - - - - - - - - - -
Southwestern Style Black Eyed Peas
Recipe By :
Categories :
-------- ------------ --------------------------------
1 can blackeyed peas
1 carrot -- diced
1/2 onion -- diced
1/4 green pepper -- diced
1 stalk celery -- diced
1/2 teaspoon salt -- or to taste
1/4 teaspoon pepper -- or to taste
1/4 teaspoon tabasco sauce -- or to taste
Mix all ingredients together in a saucepan, and bring to boil. Simmer for
at least 10 minutes, but 20 - 25 is better.
Source: apparent original Posted by wallis@aps.anl.gov (David Wallis) to

the Fatfree Digest [Volume 16 Issue 14] Mar. 18, 1995.

- - - - - - - - - - - - - - - - - -
Spiced Spinach With Yogurt
Recipe By : Jean-Marc Fullsack, in Eat More, Weigh Less

Categories :
-------- ------------ --------------------------------
1 package fresh spinach
2 teaspoons ground cumin
2 teaspoons coriander -- ground
1 teaspoon garlic -- minced
1/2 cup yogurt, 1%
1/8 teaspoon nutmeg -- ground
salt and pepper -- to taste
Wash the spinach well and shake gently to remove the excess water. In a
dry large pan or skillet, toast the ground cumin and coriander, taking
care not to let the spices turn dark brown and burn.
Add the damp spinach and garlic, then stir continuously to wilt the
spinach leaves, Transfer to a serving bowl, stir in the yogurt and
nutmeg. Season to taste with salt and freshly ground black pepper.
- - - - - - - - - - - - - - - - - -
NOTES : The recipe presents this as a comdiment to be served at room

temperature or chilled. We like it as a main vegetable, served
hot. The original recipe also called for a cup of yogurt.
Spicey Chickpea/Butterbean Pasta
Recipe By :
Categories :
-------- ------------ --------------------------------
1 package your favorite pasta
2 cans chickpeas -- drained and
rinsed
2 cans butterbeans including
liquid
1 can vegetable stock (14 1/2
1 oz )
3 large chili peppers
-----if chili peppers are not hot-----
1 jalapenos -- (1 to 2)
1 tabasco sauce to taste
Make pasta as usual. Meanwhile, heat a dutch oven over med. heat. Add a
little veg stock. Chop chilis into large chunks and saute in stock
(include the seeds) for about 2 minutes. Add chickpeas and more veg stock
and cook for 5-10 mins. Add the butterbeans with liquid and the rest of
the veg stock. Let simmer and liquid reduce some.
If chilis are not hot enough, puree in blender or chopper 1 or 2 jalepanos

and add. Then add tabasco to taste.
I am drooling thinking about the leftovers in the fridge. I can't wait to

make and eat more.
Posted to Fatfree Digest Thu, 21 Apr 94 10:26:43 EDT By MPAX@pbs.org

- - - - - - - - - - - - - - - - - -
Spicy Barbecue Sauce
Recipe By :
Categories :
-------- ------------ --------------------------------
3/4 cup catsup
2 tablespoons (veggie) worcestershire
sauce
1/2 cup water
6 tablespoons red wine vinegar
1 tablespoon brown sugar
1 small bay leaf
1 teaspoon dried oregano
1 tablespoon paprika
1 teaspoon (or more) chili powder
1/2 teaspoon ground cloves
1 teaspoon cracked black pepper
2 tablespoons whole mustard seeds
2 teaspoons spice islands hickory smoked
salt
2 tablespoons onion powder
Combine liquid ingredients in small saucepan. Combine dry ingredients in

bowl. Add dry ingredients to liquids and mix well. Bring mixture to a
boil, then simmer 1 hour over low heat. Covered or not; it splatters if
you don't cover it but if you don't mind cleaning up your stove the sauce
thickens up more if it's uncovered. (take out the bay leaf!)
Posted by Valerie Schultheiss <valerie@halcyon.com> to the Fatfree Digest


- - - - - - - - - - - - - - - - - -
Spicy Corn Ragout
Recipe By : Bonnie Stern, Simply HeartSmart Cooking (modified)

Categories :
-------- ------------ --------------------------------
2 tablespoons chicken broth
1 garlic clove -- minced
1/2 red onion -- diced
1 red bell pepper -- diced
2 tablespoons jalapeno peppers -- chopped
2 cups corn, frozen
1/2 cup chicken broth
10 ounces spinach -- trimmed and chopped
1/4 teaspoon pepper
1/3 cup basil, fresh -- chopped
Heat oil in large, deep skillet or Dutch oven. Add garlic and onion.
Cook gently until tender and fragrant, but do not brown.
Add red peppers, and jalapenos. Cook for 5 to 10 minutes. Stir in corn
and mix together well. Add stock and bring to a boil. Cook gently for 5
minutes. Stir in spinach and cook for 5 minutes longer, just until
wilted. Add pepper, salt, if desired and basil. Taste and adjust
seasonings, if necessary.
- - - - - - - - - - - - - - - - - -
NOTES : Original recipe calls for 1 teaspoon of olive oil for frying the
garlic and onion. I substituted the chicken broth.
Spicy Fatfree Chili
Recipe By :
Categories :
-------- ------------ --------------------------------
1 cup uncooked hard wheat berries
2 onions chopped
2 cups cooked pinto beans
3 tablespoons (approx) cinnamon
1/4 cup (approx) chili powder
1 16 oz. jar picante sauce
2 chili
tomatoes
1 green chilis
1 7 oz. can jalapeno relish
Cook the wheat berries in 2.5 cups of water (it will take about an hour).
Combine the remaining ingredients and simmer while the wheat berries are
cooking. Add the wheat berries when they are done and enjoy! If the
wheat berries do not absorb all the water, drain them before adding to the
chili. They should be a little chewy. I didn't measure the cinnamon or
chili powder; the measurements should be close though. The pinto beans
were fresh.
Posted by sysbill@tenforward.cc.uky.edu to the Fatfree Digest [Volume 14

Issue 20] Individual recipes copyrighted by originator. FATFREE Recipe
collections copyrighted by Michelle Dick 1995. Formatted by Sue Smith,
- - - - - - - - - - - - - - - - - -
Spicy Red Lentils And Rice
Recipe By :
Categories :
-------- ------------ --------------------------------
6 scallions -- thinly sliced
3 cloves garlic -- thinly sliced
2 carrots -- peeled and sliced
8 ounces mushrooms -- quartered
1 cup rice
1 cup lentils -- dried, red
1 teaspoon coriander
1 teaspoon cumin
1 teaspoon ginger
1 teaspoon tumeric
4 cups water
8 ounces kale or spinach
1 cup nonfat yogurt
Saute scallions and garlic for three minutes or until slightly softened.
Add carrots and mushrooms and saute, stirring occasionally for 5 minutes
or until carrots are crisp - tender. Add the rice and lentils, salt,
coriander, cumin, ginger and tumeric and stir to coat.
Add the water and bring to boil over high heat.
Adjust the heat so the mixture bubbles gently. Cover and cook for 15
minutes.
Stir in the kale. Cover and cook for 2 minutes or just until the kale is
slightly wilted.
Top each portion with 1/4 cup of yogurt.
- - - - - - - - - - - - - - - - - -
Spinach Pizza
Recipe By :
Categories :
-------- ------------ --------------------------------
2 whole pita bread -- (2 to 3)
1 10 oz pkg frozen spinach
1 medium onion
5 plum tomatoes -- (5 to 6)
1 8 ounces pkg fresh mushrooms
1 teaspoon the following
spices: basil, parsley
cayenne pepper
1/2 cup rice milk -- (1/2 to 1)
4 tablespoons flour
Thaw spinach completely, press out all water. Heat milk in saucepan, when
hot but not boiling stir in flour. Stir until sauce begins to thicken,
turn heat down. Add nutritional yeast and spinach. Stir constantly until
thick and gooey, only about 3-4 min.
In separate pan, saute onion, garlic, until onion is tender. Stir in

tomatoes, mushrooms, and spices. Saute until just done. Preheat oven to
425. Using a very sharp bread knife, split each pita bread so that you
have two round flat pieces instead of one thick one. Place each piece of
bread on a cookie sheet or pizza pan. Spread spinach sauce over each. Top
with tomato mixture, being careful to avoid the juice. Bake for 5 to 7
min.
Watch closely so that the edges of the pita don't burn. Makes a nice
crunchy crust. This made enough for 5 individual pizzas. Sorry, I don't
have nutritional info.
Posted by "Von Balson, Kathleen" <VBalson@IT.jea.ci.jax.fl.us> to the


- - - - - - - - - - - - - - - - - -
Spinach-Mushroom Lasagna (Ovo Lacto)
Recipe By :
Categories :
-------- ------------ --------------------------------
3 cups crushed fresh or low-sodium
canned tomatoes
1/2 cup chopped mushrooms
1/2 cup chopped red bell pepper
1/2 cup chopped carrot
1/2 cup red wine or red grape juice
2 tablespoons honey
1/2 teaspoon dried basil leaves
1/2 teaspoon dried rosemary leaves
1/2 teaspoon dried oregano leaves
1/2 teaspoon dried thyme leaves
1 1/2 cups nonfat ricotta cheese or
cottage cheese
8 ounces lasagna noodles -- cooked al
dente and well drained
1 pound fresh spinach, well washed
drained and chopped
4 ounces nonfat mozzarella cheese
grated
1. Place tomatoes, mushrooms, red peppers, carrots, onion, wine or grape

juice, garlic, honey, basil, rosemary, oregano, thyme, and black pepper in
a large, heavy saucepan. Simmer for 20 minutes.
2. Preheat oven to 350 degrees.
3. Mix together the egg whites and the ricotta or cottage cheese. Set
aside.
4. To assemble, place a layer of tomato sauce in the bottom of a 9-by-13

inch casserole. Cover the sauce with a layer of cooked lasagna noodles.
Spread ricotta-egg mixture over noodles and top with a layer of spinach.
Add another layer of noodles, another layer of sauce, and finish with
grated mozzarella.
5. Bake for 35 minutes. Let stand for 15 minutes before cutting.
Calories per serving: 227Carbohydrates: 36 g Fat: 1 gDietary Fiber: 4.3 g

Cholesterol: 3.8 mgSodium: 264 mg Protein: 15 g Posted by kelly roddy
<kroddy@falcon.bgsu.edu> to the Fatfree Digest [Volume 14 Issue 28] Jan.
28, 1995. :It's from Sarah Schlesinger's 500 Fat-Free Recipes:

- - - - - - - - - - - - - - - - - -
Spinach-Squash Crockpot Soup
Recipe By : Genie, Food & Wine RT [*] Mon Feb 27, 1995, H.KULIS [DAPRE
Categories :
-------- ------------ --------------------------------
10 ounces spinach, frozen
1 small yellow squash -- diced
1/2 small onion -- minced
2 carrots -- diced
6 ounces v-8 vegetable juice
1/2 cup navy beans
4 cups water
1 teaspoon salt
I just thru it all in the crock and let it cook on high all day. I had
two bowls for lunch yesterday and today, and the kids ate "just a taste"
Genie, Food & Wine RT [*] Mon Feb 27, 1995, H.KULIS [DAPREZ] Formatted by
- - - - - - - - - - - - - - - - - -
Steamed Buns With Dipping Sauce
Recipe By :
Categories :
-------- ------------ --------------------------------
1/4 medium red bell pepper -- finely
diced (I'd use more next
time )
2 scallions -- finely chopped
(both white and green parts
reserve 1*teaspoon
for dipping sauce)
1 minced garlic clove (reserve
1/8 for dipping
sauce)
marinated mushrooms from
above recipe
1/4 cup whole water chestnuts
finely diced
1 tablespoon hoisin sauce
1 tablespoon all-purpose flour
bun dough (see above
recipe)
3 tablespoons low-sodium soy sauce
1 teaspoon white vinegar
1/4 teaspoon hot chili oil
chopped cilantro for
garnish
In large non-stick saucepan, add bell pepper, scallions, and garlic, and
cook, stirring constantly, until peppers are soft, 5-8 minutes. Chop
mushrooms (the pieces need to be fairly small to go in the dumplings) and
add, with marinade, to peppers. Add water chestnuts and hoisin sauce; cook
until most of liquid has evaporated, 3-4 minutes. Cover and refrigerate
until ready to use.
Sprinkle work surface with flour. Turn bun dough out onto prepared
surface, knead 1 minute and roll into a log, about 16" long and 1 1/2"
wide. Cut dough into 16 equal pieces and roll each into a ball. Flatten
each ball with the palm of your hand into a 3" diameter circle. Place a
heaping teaspoon of filling mixture in center of each dough round, and
gather up edges to enclose filling, twisting edges together and pressing
to seal. Repeat with remaining dough and filling, covering buns with
plastic wrap.
WARNING: This takes a little practice, so I'd recommend that you plan on
*not* serving the first 2 or 3 you make to company. =-) Line steamer rack
with cheesecloth or wax paper (I used cabbage leaves). Place in large
shallow saucepan or wok; add 2" water, cover and bring to rolling boil.
Arrange 8 of the buns at least 1" apart on prepared steamer rack; cover
and steam until puffy, tender and cooked through, 15-20 minutes. Repeat
with remaining buns, adding water to pan as necessary. (I did this in my
Black and Decker steamer, which only allowed for 4 dumplings at a time. I
filled the water to the highest water mark, refilling after steaming 8
dumplings.) Meanwhile, prepare dipping sauce: In small bowl, combine soy
sauce, 1 tablespoon water, the reserved scallions, the vinegar, the
reserved garlic, and the hot chili oil, if using; sprinkle with cilantro,
if using.
Serve freshly steamed buns immediately, with dipping sauce on the side, or
cool and freeze for later use. (To reheat, thaw until soft and steam until
warmed through, 5 minutes.) Enjoy! The recipe also says that you can use
other veggies and sauces -- try chopping up your favorite ff chinese dish
and making it into a filling! Posted by thorp@sas.upenn.edu (Patricia
Thorp) to the Fatfree Digest [Volume 14 Issue 11] Jan. 11, 1995.

- - - - - - - - - - - - - - - - - -
Stuffed Manicotti
Recipe By : Judy Talbott in Reversing Heart Disease (Ornish)

Categories :
-------- ------------ --------------------------------
12 ounces manicotti noodles
16 ounces tofu -- soft
1/2 teaspoon dried oregano
1/2 teaspoon dried thyme
1 teaspoon fresh basil -- minced
2 teaspoons garlic -- minced
1/2 cup italian parsley -- minced
salt
3 cups marinara sauce
Preheat the oven to 375 Degrees F. Cook the pasta for 5 minutes in
boiling water, rinse in cold water, and set aside, making sure that the
manicotti are not stacked or overlapping.
In a large bowl mix the tofu, oregano, thyme, basil, garlic, parsley, and
white pepper. Add salt to taste. Stuff the manicotti noodles with the
filling and place into a shallow 8" X 8" nonstick baking dish. Pour the
Marinara Sauce over the manicotti and bake for 30 mintues, or until the
sauce is bubbling. Garnish with fresh herbs and serve.
- - - - - - - - - - - - - - - - - -
NOTES : Garnish with Fresh Basil or Italian Parsley

Stuffed Shells With Fennel Sauce
Recipe By : Jane Brody's Good Food Gourmet

Categories :
-------- ------------ --------------------------------
***pasta**
12 ounces pasta shells
***filling**
2 large garlic cloves -- minced
12 oz mushroom -- coarsely chopped
1/2 cup red bell pepper -- finely chopped
1 teaspoon thyme
1/4 teaspoon salt -- optional
1/8 teaspoon pepper
1 lb tofu
6 oz mozzarella cheese, fat free
***sauce**
1 cup scallions -- thinly sliced
2 cups fennel bulbs -- finely chopped
1/2 teaspoon fennel seed
1/4 teaspoon pepper
1/8 teaspoon salt
1 can tomatoes, canned -- 14-16 oz
1 tablespoon tomato paste
PASTA: Cook Shells, Set aside, taking care to keep separate so they
won't stick.
FILLING: While the Pasta cooks, saute garlic. Add mushrooms, red
pepper, thyme, salt and pepper. Cook until mushroom liquid evaporates.
Transfer mixture to a large bowl. Add the Tofu and Cheese to the mushroom
mixture, and toss to combine thoroughly. Press some of the filling into
each of the cooked shells. Set the stuffed shells in a shallow baking
dish that has been sprayed with oil. Preheat the oven to 350 Degrees F.
SAUCE: Saute scallions for three minutes. Add the fennel, fennel seed,
pepper, and salt, and cook the mixture, stirring often, another three
minutes. Stir in the tomatoes with their juice and the tomato paste, and
cook the sauce 5 minutes longer. Pour the sauce over the stuffed shells,
cover the shells with foil, sealing the edges. Put the shells in the hot
oven and bake for 15 minutes. Remove the foil, and continue baking the
shells for another 5 to 10 minutes, or until dish is heated through.
- - - - - - - - - - - - - - - - - -
Stuffed Tomatoes
Recipe By :
Categories :
-------- ------------ --------------------------------
8 tomatoes
200 grs red lentils or similar.
1 onion (cut in thin strips)
1 carrot (diced)
1 celery stick (diced)
1 cube vegetable flavour
(oxo or similar)
1 pinch or sprinkle of ground
cumin
3 tablespoons broth or balsamic vinegar or
wine -- etc for "sauteeing"
some bread crumbs ( approx
3 large spoons)
1 fresh coriander or
substitute
1 salt/pepper (to
taste/optional)
Boil lentils (salt to taste). Put vegetable cube in and boil for 15
minutes. At the same time, saute the onion. When brown add carrot, celery
and cook by moving the mix with a spoon (I use a wooden spoon). Add red
lentils, bread crumbs and incorporate with vegetables. At this point is a
good idea to test for taste with salt, pepper and cumin. At the end, add
coriander, mix and put aside.
Cut the top of tomatoes and remove core, ( I save it to use as a sandwich
spread), drain juice and fill them with stuffing. Bake for 45 min on Low.
Bon apetit!!! Posted by "Paul Carreno" <PCARRENO@acserv.ad.cowan.edu.au>
to the Fatfree Digest [Volume 15 Issue 30] Mar 2, 1995.

- - - - - - - - - - - - - - - - - -
Sunday Vegetable Hash
Recipe By :
Categories :
-------- ------------ --------------------------------
1 large white turnip (about
1 large boiling potato (about
1/4 cup defatted vegetable broth
1 cup diced (1/4 inch) onion
1 cup diced (1/4 inch) red bell
pepper
1 cup diced (1/4 inch) green bell
pepper
1 cup corn kernels, thawed -- if
frozen
1 teaspoon dried thyme
salt and black pepper -- to
taste
4 tablespoons chopped flat-leaf parsley
non-stick cooking spray
1. Peel and cut turnip and potato into 1/4-inch dice. Place in pot with
water to cover. Bring to a boil and cook until just tender. Drain and
remove to a bowl.
2. Pour vegetable broth into a large, non-stick skillet. Add diced

onion and peppers; cook over medium heat, stirring, for 4 to 5 minutes.
Add corn and cook for 1 minute. Add to the turnip and potatoe mixture.
Toss with thyme, salt, pepper and 3 tablespoons parsley.
3. Spray the skillet with non-fat spray. Add vegetables and weigh down
with a heavy lid, slightly smaller than the skillet. Cook over medium
heat for 5 to 7 minutes, or until bottom is slightly golden. Turn has over
with a spatula; cook for 3 minutes longer, or until hash is golden 4.
Remove hash to a platter. Sprinkle with remaining parsley.
(This recipe serves 6.) Posted by Tabatha.wnin@smtp.usi.edu (Tabatha) to

the Fatfree Digest [Volume 14 Issue 28] Jan. 28, 1995.

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

Swedish Apple Pie (Ovo)
Recipe By :
Categories :
-------- ------------ --------------------------------
1 cup flour
1 cups sugar -- (1 to 1 1/2)
1/2 teaspoon vanilla
4 egg whites
1/2 cup chopped walnuts
2 cups finely chopped apple
Preheat oven to 350 degrees F. In a large bowl, mix first ingredients;

the mixture will be thick. Stir in chopped apple. Spray a pie pan with
no stick spray. Put mixture in the pan and bake for about 35 minutes.
I never use the nuts and it still tastes great. I never use more than one
cup on sugar - depends on the sweetness of the apples I use. I especially
like to use Fuji apples. Before baking I sprinkle the top of the batter
with a touch of cinnamon sugar. We enjoy this warm but it is ok cold too!
Posted by Linda Luke <luke@honeydew.cc.wwu.edu> to the Fatfree Digest
[Vol. 14 Issue 8] Jan. 8, 1995.

- - - - - - - - - - - - - - - - - -
Sweet And Sour Cabbage Soup
Recipe By :
Categories :
-------- ------------ --------------------------------
1 head cabbage
2 large cans crushed tomatoes with
added puree
(or some equivalent)
1 large onion
5 cloves garlic
juice of 2 lemons or about
1/4 balsamic or wine
vinegar
1/2 cup brown sugar
1 tablspoons of grated
fresh ginger
~ slice cabbage thinly to create cabbage strips, - half onion and slice
thinly to create half rings - crush, slice or dice garlic - grate ginger
Put everything in a large soup pot and add water to cover plus a little
more. Bring to boil, then reduce heat, cover, and simmer for 2-3 hours
(longer the better).
Don't be afraid to add more tomato, sugar, or vinegar if you like it more
tomatoey, sweeter, or more sour. Taste a couple hours into the cooking for
adjustment. The cabbage will have imparted its flavor and the tomatoes
will have mellowed.
You can also add rice during the last 45 - 30 minutes (also add the more
water appropriate for the amount of rice you add. For example, I added 3/4
cup brown rice and 1 1/2 cup water the last 40 minutes) Or add a can of
white or garbanzo beans. (Again these won't need cooking, so just add at
the end) [If you're not a vegetarian, you can use b**f or ch*ck*n stock.
Even some browned ground m**t or soup bones.] Posted by nlehrer@isx.com
(Nancy Lehrer) to the Fatfree Digest [Volume 14 Issue 15] Jan. 15, 1995.

- - - - - - - - - - - - - - - - - -
Sweet Peppers & Onion Pizza
Recipe By :
Categories :
-------- ------------ --------------------------------
-----crust-----
1 1/4 un-bleached flour -- (1 1/4 to 1 1/2)
1 teaspoon yeast
2 teaspoons sugar
3/4 cup hot water (120 deg)
1/4 cup corn meal (for flouring pan
only)
-----topping-----
1 (6oz) can tomato paste
1 medium yellow pepper
1 medium red pepper
1 medium yellow onion
1 (8oz) can mushrooms
1 cup ff mozzarella (or
equivalent)
1 (14oz) can pealed italian
tomatoes w/ garlic & spices
((drained))
2 cloves garlic
Preheat Oven to 450 deg. First the crust, In a large bowl dissolve the
yeast and sugar in hot water. Add whole wheat flour and 1/2 Cup of the
un-bleached flour and stir. Work in the remaining flour till dough is dry
enough to roll. Roll dough on floured surface till thin and the size of a
large cookie sheet. ( Mine was so large I had to trim it). Place on a corn
meal floured cookie sheet. (I used a little oil spray to make the corn
meal stick) At last Toppings, lightly brush the dough with tomato paste (I
ended up using only 1/2 of the can). Slice, mince, shred remaining
ingredients place on pizza and slide in the oven for 15-20 minutes.
The resulting dinner passed the significant other test...
Posted by frankm@extendsys.com (Frank I. Mason) to the Fatfree Digest


- - - - - - - - - - - - - - - - - -
Sweet Potato Curry
Recipe By :
Categories :
-------- ------------ --------------------------------
1 medium sweet potato -- peeled and cut
into chunks
1 medium onion -- cut into chunks
1 teaspoon curry powder
1 pinch hot pepper flakes
1 water or vegetable broth
1 tb cornstarch
mixed with a little cold
water to form a thin paste
"Saute" the onions in a wok or large frying pan until soft. Add the sweet
potato and seasonings. Stir until the curry powder forms a paste on the
vegetables, adding more liquid if necessary. Add enough liquid to
_almost_ cover the sweet potato and bring to a boil. Reduce the heat,
cover and simmer for about 15 minutes or until the sweet potato is tender.
Thicken with the cornstarch paste. Enjoy.
Source: Apparent original.
Posted by Ed Resnick<EResnick@wecnotes.semcor.com> to the Fatfree Digest


- - - - - - - - - - - - - - - - - -
Sweet Potato Whip
Recipe By :
Categories :
-------- ------------ --------------------------------
12 sweet potatoes (pricked all
over with a fork)
1/2 cup nonfat plain yogurt
4 cups defatted chicken broth
substitute
2 1/4 pounds carrots
cinnamon or mace to taste
(1/4 tsp)
(optional)
Bake the sweet potatoes at 375 for 1.25 hrs or until soft. Let them cool
to room temperature.
Cook the carrots in the broth until tender 20 to 25 minutes Reserve 1/2 c
of broth.
Scoop out the inside of the cooled potatoes into a large bowl add the
carrots, 1/2 c of broth, yogurt and cinnamon.
Mash together and then put 1/2 in a food processor then do the other half.
Mix together.
Put in the oven for 15 minutes at 375 before serving.
COMMENTS: The carrots help alleviate the sweetness of the potatoes.

The food processor is not necessary if you have a good potato masher and
the carrots are tender enough.
This was a great dish to prepare the night before. Except that before
serving you would need to put it in the oven for 30 minutes instead of 15
minutes.
Reposted by Allison Kinkead <sasank@unx.sas.com> to the Fatfree Digest


- - - - - - - - - - - - - - - - - -
Sweet Potato-Parsnip Puree
Recipe By :
Categories :
-------- ------------ --------------------------------
3 good sized sweet potatoes
equal bulk in parsnips
1 teaspoon cumin
Peel sweet potatoes and parsnips, cut into chunks, and cook in water until
soft. A pressure cooker speeds this up. Drain, puree in food processor.
Mix the puree and cumin and put in a casserole dish. Allow to sit for 15
minutes for cumin flavor to develop, mix again, serve.
I subbed the cumin for a T of sesame tahini, which can also be subbed for
with a few drops of sesame oil if you can afford it. I believe the cff
would stay below 10%.
Oh, and the water from cooking makes a good start on soup the next day.

Issue 12] Jan. 12, 1995. :more or less from Lorna Sass:

- - - - - - - - - - - - - - - - - -
Sweet Rice And Mangos
Recipe By :
Categories :
-------- ------------ --------------------------------
1 cup 'sweet' rice
1 ripe mango
1/2 cup mashed low fat tofu
2/3 cup water
1/4 teaspoon salt
2 tablespoons honey
1 teaspoon vanilla
1/8 teaspoon guar gum to thicken
Rinse the rice and let soak in cold water for 5 to 10 hours. Peel and
slice the mango Mix the last 7 ingredients and blend to a smooth cream.
Drain the rice well and lay in a thin layer on a steamer insert
(cheesecloth on top of the insert may be needed if the holes are too
large) and cook over steam for about 40 minutes or until soft.
Spoon hot rice into small bowls, top with the chilled mango slices and
spoon over the lightly warmed tofu cream.
Roasted cashews or a few shreds of coconut may be added as a garnish only

if you wish.
Source: from a fatfree Oriental Delights cooking class.


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

Sweet Sunshine Pasta Salad
Recipe By : BOBBIE HINMAN (THE MEATLESS GOURMET)

Categories :
-------- ------------ --------------------------------
8 ounces pasta -- spiral-uncooked
1 ounce peas and carrots, frozen
20 ounces pineapple chunks in juice -- drained, reserved
2 cups black beans, cooked -- rinsed and drained
1 cup red bell pepper -- sliced thin.then 3rd
1/2 cup green onions -- thinly sliced
2 oranges,large -- peeled & sectioned
-- cut into 3 pieces
1/2 cup orange juice
wine vinegar
2 teaspoons honey
2 teaspoons dried basil
1 teaspoon orange peel
1/8 teaspoon salt and pepper, each
Cook pasta according to package directions for the minimum cooking time.
Place peas and carrots in a colander. When pasta is done, pour into the
colander over peas and carrots. ( the hot water will cool the vegetables
slightly.) Drain and place in a large bowl. Add pineapple , beans, bell
pepper, onions, and orange sections. Toss to combine.
Combine 1/2 cup of pineapple juice and remaining ingredients. Mix well.
Pour over pasta mixture. Mix gently until well combined.
Chil thoroughly, preferably overnight. Mix several times while chilling.
- - - - - - - - - - - - - - - - - -
NOTES : eat it up in the next couple of days. it doesn't keep so well.

Taco Rice (With Beans)
Recipe By : Bobbie Hinman in The Meatless Gormet

Categories :
-------- ------------ --------------------------------
2 cups water
1 package taco seasoning mix
1 cup corn
1/2 cup green pepper -- chopped
1 cup brown rice
16 oz pinto beans, canned
In a medium saucepan, combine all ingredients, except rice & beans. Bring
mixture to a boil over medium heat. Stir in rice and beans. When mixture
boils again, stir, then reduce heat to medium-low, cover, and simmer until
most of the liquid has cooked out, 45 minutes to 1 hour. Remove from
heat, and set aside covered for 5 minutes. Mix well.
- - - - - - - - - - - - - - - - - -
Serving Ideas : sprinkle w/ fat-free Parmesean cheese
Tamale Pie
Recipe By : Carol Connell, from Reversing Heart Disease(Ornish)

Categories :
-------- ------------ --------------------------------
crust:
1/2 cup cornmeal
1/2 cup flour, all-purpose
1/4 teaspoon salt
1/4 cup water
1 teaspoon sugar
1/4 cup corn kernels
filling:
1 cup chopped onions
6 garlic cloves
1 tablespoon ground cumin
1/4 teaspoon coriander
1/4 cup apple juice, frozen concentrate
1/4 cup tomato paste
1 cup chopped tomatoes
3 tablespoons jalapeno peppers -- diced
2 cups cooked kidney beans
1/4 cup green peas
1/4 cup corn kernels
1/2 cup carrots -- finely chopped
1/2 cup red bell pepper -- chopped
3 tablespoons fresh parsley -- chopped
1/8 teaspoon salt
vegetable broth
For the crust, mix together the cornmeal, flour, baking powder, and salt.
Gradually add the yogurt and water, then mix until smooth. Stir the
sugar, cayenne, and corn kernels into the batter. Set aside under a damp
cloth.
Preheat the oven to 350 Degrees F. For the filling, braise the onions,
garlic, cumin, chili powder, and coriander in the apple juice concentrate
in a large skillet or a heavy pot. Add the tomato paste, chopped tomato,
and diced jalapeno peppers. Then add the beans, peas, corn, carrots, bell
pepper, and parsley. Braise for about 10 minutes, adding vegetable broth
as needed to keep the vegetables from sticking. Add the salt. Pour into
a 7-1.2" by 12" lasagna pan that is nonstick or coated with vegetable oil
spray.
To assemble, spread the batter over the vegetables as evenly as possible.

Bake for about 30 minutes, until the top is bubbling and the crust is just
beginning to brown at the edges.
- - - - - - - - - - - - - - - - - -
Serving Ideas : serve with citris-based salad
Tex-Mex Caviar
Recipe By :
Categories :
-------- ------------ --------------------------------
1 10 oz packag frozen
black-eyed peas
1/4 cup chopped sweet red pepper
1/4 cup chopped sweet green bell
pepper
1/4 cup chopped red onion
1 tablespoon chopped fresh jalapeno
pepper
2 tablespoons chopped parsley
1/4 cup ff italian dressing
Rinse and drain peas. [Thawed, I assume] Mix with other ingredients.
(Their nutritional analysis assumed low-fat dressing instead of FF, so I'm

leaving it off.) Source: Copyright 1994, Giant of Maryland Consumer
Affairs Dept.


- - - - - - - - - - - - - - - - - -
Tig's Unsausage & Pasta Soup
Recipe By :
Categories :
-------- ------------ --------------------------------
5 cups vegetable broth
1 package morninstar links -- sliced
(vegetarian sausage
substitute)
3 green onions -- thinly sliced
1 bell pepper (your choice of
color) -- diced
2 bay leaves
1/2 teaspoon lemon pepper (or -- some black
pepper & a dash of lemon
juice -- i suppose)
1 thinly sliced serrano chilis
(or more -- or another
variety -- if you
like)
1 cup small shell pasta
1 cup frozen peas
1. In a large pot, combine veg broth, links, onion, green onion, bell
pepper, bay leaves, lemon pepper, and serranos. Simmer for 20 minutes.
2. Add pasta shells and simmer another 7 to 9 minutes, until cooked

tender.
3. Add peas and heat to warm. Ladle into bowls and serve.
Source: recipe from another list Posted by tharvey@Direct.CA (Thom

Harvey) to the Fatfree Digest [Volume 16 Issue 14] Mar. 18, 1995.

- - - - - - - - - - - - - - - - - -
Tofu Chili
Recipe By :
Categories :
-------- ------------ --------------------------------
1 medium green pepper
1 large yellow onion
2 celery
1 clove garlic
1 (14oz) can stewed tomatoes
1 (14oz) can tomato sauce
1 (14oz) can red kidney beans
1 (14oz) can chili beans
1 tbl chili powder (to -- (1 to 3)
your taste)
1 cake lowfat extra firm tofu
(cut into 1/2-3/4 "cubes)
Saute pepper, onion,celery and garlic with a little vegetable. stock (or
water) in a large pan (I use my Dutch oven). Then just add all the canned
item juice and all to the pot along with the tofu. Bring to a slow boil
and simmer covered for at least 45 minutes. (I like to make it in the
morning and simmer all day makes the house smell good) Posted by
frankm@extendsys.com (Frank I. Mason) to the Fatfree Digest [Volume 14
Issue 28] Jan. 28, 1995.
- - - - - - - - - - - - - - - - - -
Tofu Potpie
Recipe By : Judy Krizmanic (A teens guide to going vegetarian) adapted

Categories :
-------- ------------ --------------------------------
crust
3/4 cup flour -- or barley flour
1/2 cup flour, whole-grain wheat -- or ww pastry flour
1/2 teaspoon salt
3/4 cup water
filling
2 1/2 cups vegetable broth
3 cups potato -- diced
1 cup carrots -- diced
1 cup green peas, frozen -- or other frozen veg
1/2 cup mushrooms -- chopped (optional)
1/4 cup flour
1/4 teaspoon pepper
1/2 teaspoon poultry seasoning
1/2 cup skim milk
16 ounces tofu, firm -- cubed
salt
FILLING In a large saucepan, bring vegetable broth to a boil over

medium-high heat. Add potatoes, cover, and cook 5 minutes. Add carrot,
onion, and celery (if using for or with peas). Cover and cook 3 minutes.
Add peas (and/or other vegs) and mushrooms (if using). Cover and cook 2
minutes or until vegs are tender. In a small bowl, combine flour, pepper
and poultry seasoning. Add skim milk (or soy milk or water) and beat
together well. Gradually add to the vegetable mixture, stirring well.
Over medium-high heat, stir constantly for about 3 minutes, or until
mixture is thickened and bubbly. Remove from heat and stir in tofu cubes.
Add salt to taste.
To assemble. Heat oven to 350 Degrees F. Spoon tofu-vegetable mixture

into 2 quart square casserole. Make dumplings out of crust mixture. Bake
40 minutes or until crust is done. Let stand 10 minutes before serving.
- - - - - - - - - - - - - - - - - -
Tri - Bean Bake
Recipe By : 71 Low Fat & Fast Meatless Recipes - Vegetarisn Times

Categories :
-------- ------------ --------------------------------
1 small onion -- thinly sliced
1/4 cup celery -- thinly sliced
1 cup pinto beans -- cooked
1 cup lima beans -- cooked
1 cup garbanzo beans -- cooked
2/3 cup tomato sauce
1/4 cup apple juice, frozen concentrate -- defrosted
1 tablespoon light molasses -- optional
1/2 teaspoon dry mustard
Preheat oven to 375 degrees. In a 10 inch skillet, combine onion and

celery. Cook in water over medium heat until vegetables are tender,
stirring occasionally. Remove from heat. Stir in remaining ingredients.
Spoon mixture into 1 quart casserole. Cover and bake 25 to 30 minutes, or

until hot and bubbly.
- - - - - - - - - - - - - - - - - -
Tvp "Sloppy Joes"
Recipe By :
Categories :
-------- ------------ --------------------------------
1 cup tvp
3/4 cup boiling water
1 green bell pepper -- diced
1 onion -- minced
1 stalk celery -- minced
1 carrot -- minced
1/3 cup water
2 8 oz cans tomato sauce
1 1/2 tablespoons red wine vinegar
1 tablespoon molasses
2 tablespoons chili powder
1 1/2 teaspoons garlic powder
1/4 teaspoon tabasco sauce
hamburger buns
Combine TVP and boiling water and set aside. "Saute" bell pepper, onion,
celery and carrot in 1/3 cup of water in a deep skillet or dutch oven
until soft, about 5 to 7 minutes. Add TVP and remaining ingredients and
cook over medium heat for 5 to 10 minutes until heated through. Serve on
toasted hamburger buns.
Posted by Thomas P Collins <tcollins@magnus.acs.ohio-state.edu> to the

Fatfree Digest [Volume 14 Issue 10] Jan. 10, 1995. :From Vegetarian Times
(modified):

- - - - - - - - - - - - - - - - - -
Twice-Cooked Potatoes
Recipe By :
Categories :
-------- ------------ --------------------------------
12 potatoes (do not peel)
1 garlic powder to taste
1 old bay seasoning (or chili
powder) to taste
Scrub the potatoes and cut in half lengthwise. Put them in a big pot with
water to cover and boil. Cook until done (fork goes in easily), but not
falling apart. Remove the potatoes carefully with a slotted spoon and set
them on a cookie sheet or baking pan, cut side up. Sprinkle liberally
with spices. Broil until browned and crusty on the surface. You could
also bake for an hour or so if you don't have a broiler.
I used the lower grade Idaho potatoes for this- they looked like perfect
little Idahoes, but were only about 4" long (20 lbs for $1.99, how could I
resist?). Russets would probably work well, too. I think Yukon Golds and
other thin-skinned varieties would tend to fall apart. Seriously, using
the right potatoes for any recipe can matter! Fanatical grin ;) Source:
This is a combination of recipes by Mary McDougal, In the Kitchen with
Rosie, and other lister members who took more care.

Issue 7] Mar. 11, 1995.

- - - - - - - - - - - - - - - - - -
Ukrainian Rye Bread
Recipe By :
Categories :
-------- ------------ --------------------------------
1 teaspoon yeast
1/4 cup warm water
dissolve the yeast in the
water
1 cup strong coffee
1 teaspoon blackstrap molasses
(optional) add molasses to
the coffee.
3 cups whole rye flour
1/3 cup whole buckwheat flour
Mix the dry ingredients. Add 3/4 cup of the coffee and the yeast
solution. If necessary, use the rest of the coffee if the mixture is too
dry. Use water on your hands to knead the dough for 5-10 minutes.
Cover and let rest for 2 hours at room temperature. It won't really rise
much. Again, use water on your hands and knead the dough briefly. Again
cover, and let rise for 30 minutes more, covered with a damp cloth. Shape
the dough into 1 or 2 long skinny loaves, again using water on your hands.
Place the dough on a cookie sheet, either greased or dusted with flour.
Proof the dough in a warm and humid place (85 deg F.) for about 45
minutes, until the dough is soft. There will be little rise. Bake at 450
deg. for 20 minutes, with a pan of water in the oven. Bake at 375 deg. F.
for another 30 minutes, without the water.
Posted by Lois Patterson <lpat@unixg.ubc.ca> to the Fatfree Digest [Volume

14 Issue 24] Jan. 24, 1995. :Another vlf rye bread recipe from Laurel
Kitchen's Bread Book. Not quite verbatim:

- - - - - - - - - - - - - - - - - -
Vegetable Minestrone Soup
Recipe By :
Categories :
-------- ------------ --------------------------------
1 leek, white part only
chopped
2 cloves garlic
1 can (28 oz) tomatoes -- crushed
4 red potatoes -- quartered
2 carrots -- sliced
1 celery stalk -- sliced
1/2 cup barley
1 1/2 cups corn
1 cup (frozen) peas
1 can (16 oz) white beans
(drained)
1 teaspoon basil
1 bay leaf
1 tablespoon salt
Saute garlic, onions and leek. Add tomatoes and one can water, potatoes,
celery and carrots and cook 25 minutes. Add barley and cook 10 minutes.
Add remaining ingredients and cook 20 minutes or until barley is done.
Makes about 1 gallon.

13] Jan. 13, 1995.

- - - - - - - - - - - - - - - - - -
Vegetarian Shepherd's Pie
Recipe By : Readers Digest, One Dish Meals The Easy Way

Categories :
-------- ------------ --------------------------------
5 garlic cloves -- crushed
1 red bell pepper -- chopped
1 green bell pepper -- chopped
2 medium zucchini -- thinly sliced
1 cup canned tomatoes -- crushed
1/2 teaspoon salt
1/8 teaspoon pepper
1 1/3 cups pinto beans, cooked -- drained
1 1/3 cups black beans, cooked -- drained
1 1/3 cups chickpeas, cooked -- drained
3 cups mashed potatoes
Preheat the Oven to 375 Degrees F. Saute 2 cloves garlic for 1 min. Add
the red and green peppers, and zucchini and saute, stirring occasionally
for 4 minutes, or until tender. Add 3/4 cup of the crushed tomatoes,
salt, and black pepper, and cook uncovered three minutes longer. Place the
Pinto beans, Black Beans, Chickpeas, remaining garlic and tomatoes in food
processor, and puree until smooth. Spoon the puree into a lightly greased
9" pie plan. Top with the skillet mixture. Then spoon the mashed
potatoes on top. Bake uncovered for 25 minutes, or until the potatoes are
lightly browned. Sprinkle with paprika if desired.
- - - - - - - - - - - - - - - - - -

Veggie Broth (Stock)
Recipe By :
Categories :
-------- ------------ --------------------------------
1 onions
1 leeks
1 carrots
1 celery
1 apple
1 garlic
1 mushrooms
1 ginger
1 lemon grass (opt)
1 peelings & tired old
vegetables
1 parsley
1 peppercorns
1 fresh or dried herbs (thyme
dill -- allspice)
1 water to cover by two
Cut in big chunks (maybe quarters) a couple onions, leeks, several

carrots, some celery ribs and an apple. Toss them with several cloves of
garlic, some mushrooms (old, shriveled ones are the best), a few slices of
fresh ginger (peel and all), lemon grass is good if you have it and a
couple sprays of Pam. Roast all this is 500 degree oven for about 20
minutes until very brown. (This kind of caramelizes them, and they develop
a sweetness).
After roasting, put them in a stockpot, and add all the peelings and
trimmings you've saved up. plus any veggies you've had around long enough
they're beginning to look a little tired. (Or fresh ones, too!) A bunch of
parsley is nice, peppercorns, sprigs of dried or fresh herbs (thyme is
especially good), maybe some dill seeds, a couple of whole allspices, and
enough water to cover everything by 2 inches.
Bring to a boil, simmer for 20-30 minutes (I've let it go a lot longer,
too), fish out the veggies, strain, and you have great stock for soup,
sauteeing, cooking pasta or rice and whatever else.
The great thing about this, is the recipe really doesn't matter, just the
main principles. Use whatever veggies you've got and like (or get rid of
some you don't). The roasting and the apple (or pear) seem to be key. The
rest is pure invention.
Source: I'm very enthusiastic about vegetable stock. I've been making mt
own for several years, now and I think it's great. I got a couple of ideas
from the owner of a Seattle restaurant called Dahlia.
Posted by jschafer@medio.net (Jerry Schafer) to the Fatfree Digest [Volume

16 Issue 21] Mar. 25, 1995.

- - - - - - - - - - - - - - - - - -
Veggie Sloppy Joes
Recipe By :
Categories :
-------- ------------ --------------------------------
1 veggie burger patty -- cooked
(i used better 'n burgers)
1 spices to taste : oregano
parsley, basil, garlic
black pepper -- cayenne
pepper
chili powder
1 teaspoon sugar (yes I'm the person
with high triglycerides)
1 small can tomato sauce
1 small can tomato paste
Crumble cooked veggie burger into saucepan. Mix in remaining ingredients

and bring to a boil. Simmer on low heat for 10-15 minutes.
Serve on a whole-wheat h*mburger bun (if you're lucky enough to find one).
Oven-baked french fries and corn go well with the sloppies.
Source: On the way home from work last night I suddenly got a craving for
a sloppy joe so I came up with the following recipe.
Posted by terri@vt.edu (Terri Whaling) to the Fatfree Digest [Volume 16

Issue 19] Mar. 23, 1995.

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

Winter Squash And Fruit
Recipe By :
Categories :
-------- ------------ --------------------------------
2 cups peeled winter squash
1 large yam
1/2 cup dried fruit
1 apple
1 pear
1 banana
1/2 cup cider
1 teaspoon cinnamon
1 Pinch Grated lemon and orange Peel
Nonstick cooking spray (optional)
Cut vegetables and fruit into small pieces. Mix with cider and spices.
Spray ovenproof container with nonstick cooking spray. Put vegetables and
fruit into it and cover. Bake in 350 degree oven for 45 minutes. Remove
cover and add more cider if necessary. You need enough liquid to keep it
from burning, but not too much. Bake for at least 45 minutes more. The
longer you bake it, the more the flavors blend. I baked it for 1 1/2
hours more at 325 degrees.
This comes out so sweet it could be either an accompaniment for a meal or

a dessert.
This is a slight modification of a recipe I found in a Blue Cross

magazine.
Posted by Cindy Tobias <CLTOBIAS@CCIT.ARIZONA.EDU> to the Fatfree Digest


- - - - - - - - - - - - - - - - - -
Yams And Bbq Sauce
Recipe By :
Categories :
-------- ------------ --------------------------------
1 text recipe
Bake 2 or 3 yams until tender Slice the yams into barbeque sauce Heat
Serve alongside two ripe sliced mangoes.


- - - - - - - - - - - - - - - - - -
Yucca Root Soup Or Manioc Soup
Recipe By :
Categories :
-------- ------------ --------------------------------
1 yucca root -- peeled and cut
into pieces
5 teaspoons organic gourmet veggie
broth
5 cups water (more if needed to
cover the veggies)
2 onions -- chopped and sauteed
1 in some of the broth
Boil the yucca root pieces in the broth until tender (about 20 minutes)
along with the sauteed onion pieces.
When tender, put into the blender a portion at a time.
It thickens by itself. Add salt and pepper to taste.
It made about 4-5 good sized bowls of soup. Serve with some good bread
Posted by Barbara Zimmerman <barbara@crl.com> to the Fatfree Digest [Vol.
14 Issue 9] Jan. 9, 1995.

- - - - - - - - - - - - - - - - - -
Ziti With Garlic & Sundried Tomatoes
Recipe By :
Categories :
-------- ------------ --------------------------------
3/4 pound ziti
1 cup tomato sauce
2 tablespoons diced sundried tomatoes (not
the oil marinated ones - the
dry ones)
1 tablespoon dried chiles (or to taste)
1 tablespoon red wine
1/2 cup fat free alpine lace
mozzarella (really tastes
more like monterey
jack)
1 cilantro "pesto" (recipe
follows)
Put up water for pasta, add pasta when ready. In the meantime: Saute
garlic in wine until soft. Add chiles, saute until fragrant. Add tomato
sauce and tomatoes. Simmer until the pasta is done. It will reduce to
about 3/4 c. When the pasta is done, drain, return to pot, add sauce and
cheese and toss.
Top with about 1 T pesto.
Cilantro "Pesto": Process 2 cloves of garlic in food processor. Add 1 cup

cleaned cilantro leaves. Puree to a fine paste.
Serves 4 - serve with some nice bread and spinach, lettuce and red pepper
salad.
Posted to the Fatfree Digest Wed, 09 Mar 94 08:25:00 by "Hahn, Brenda"

<bHahn@tis.ota.gov> Individual recipes copyrighted by originator. FATFREE
Recipe collections copyrighted by Michelle Dick 1995. Formatted by Sue
Smith, SueSmith9@aol.com using MMCONV. Archived through kindness of Karen
- - - - - - - - - - - - - - - - - -
Ziti With Great Northern Beans
Recipe By : tkreider@census.gov (Tom Kreider)

Categories :
-------- ------------ --------------------------------
20 ounces tomatoes, low sodium
1 cup navy beans, cooked
10 ounces ziti pasta
1/2 cup parsley -- chopped
1/4 teaspoon pepper
1/2 teaspoon thyme -- ground
1/2 teaspoon basil
Cook ziti al dente and drain. heat stock add onions and garlic, saute
until clear. add tomatoes and simmer 10 minutes. add beans and
seasonings, simmer 10 more minutes. Serve over ziti and sprinkle with
parsley.
Nutritional Analysis Calories ( 253 cal) Protein (10.5 g ) Total Fat (

1.2 g ) Calories from Protein: 16 % Carbohydrate: 80 % Fat: 4 % Posted
by tkreider@census.gov (Tom Kreider) to the Fatfree Digest [Vol. 14 Issue
9] Jan. 9, 1995. :Great! It's from 500 Fatfree Recipes:

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Vegetarian and Fat Free Recipes

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Vegetarian and Fat Free Recipes

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VLF Vegetarian Recipes

This is a kind of very-low-fat vegetarian starter's kit, containing

For a great collection of recipes, we recommend Michelle dick's

This type of diet was recommended by our cardiologist to help reverse

Merle & Deb Steelman steelman@execpc.com 10/2/95

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Posted by "Acox, Christine" <Christine.Acox@WellsFargo.COM> to the Fatfree

Individual recipes copyrighted by originator. FATFREE Recipe collections

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Individual recipes copyrighted by originator. FATFREE Recipe collections

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About Potato Varieties

Individual recipes copyrighted by originator. FATFREE Recipe collections

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Recipe By : Sarah Schlesinger, 500 fat-free recipes

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Allison's Great Veggie Sandwich

Combine all ingredients except lettuce in the order listed. Cover

Posted by Allison Kinkead <sasank@unx.sas.com> to the Fatfree Digest

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Another Irish Soda Bread Recipe

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

Re-Posted by aiko@epoch.com (Aiko Pinkoski) to the Fatfree Digest [Volume

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Mix in the order recommended by your breadmaker. This uses the

Posted by Lois Patterson <lois@helix.net> to the Fatfree Digest [Volume

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Applesauce Oatmeal Drops

Posted by "Ann Lally" <ALALLY@clemson.edu> to the Fatfree Digest [Volume

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Cut potatoes into small pieces. In an approximately 3 qt. saucepan, boil

Source: Apparent Original Posted by cgibas@cysteine.ncsa.uiuc.edu

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Posted by "R. S. Koss" <rskoss@bronze.coil.com> to the Fatfree Digest

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Variation: Add 2 tablespoons minced parsley; 1/2 to 1 teaspoons of your

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Baked Stuffed Zucchini

Posted by manicd@SIRIUS.COM (Jennifer Joseph) to the Fatfree Digest

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Banana Rice Pudding

Recipe By : VEGGIE LIFE MARCH 1995

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Basic Cabbage Soup

Simmer or nuke til it is done to your liking. I would question the

Posted by jrg14@cornell.edu (Janice R. Gordon) to the Fatfree Digest

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Basic White Sauce

Cover and store until used, or place in an airtight container and

Serving Suggestions: This sauce be used over 8 cups of steamed vegetables

Posted by artemis@netcom.com (Michelle Dick) to the Fatfree Digest

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Bean Burger (Ovo)

Posted by vhlushak@awinc.com (vic hlushak) to the Fatfree Digest [Volume